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Welcome to Section 5 
Stress-Free Eating

Our final theme takes a long term goal of Stress-Free Eating. To keep you on your path, we’ll share techniques for managing holiday stress through mindful eating, helping you make nourishing choices even during hectic times. As a reminder, when you complete all 5 self-check-ins, you will receive a free mindfulness eBook!

You'll find several different practices, informational areas, and tips on today's topic, and you can try them at your own pace. Read through the various areas, find the components that best suit you, and commit to follow them for the next day or two before moving on to the next section. 

Festive Party

A harmonious environment

Stress-free eating is a practice that encourages a tranquil and mindful approach to mealtimes. It involves creating a harmonious atmosphere where food is not only nourishment for the body but also a source of relaxation and enjoyment. To begin, set the stage for stress-free eating by selecting a serene environment, free from distractions and chaos. This allows you to fully engage with your meal, savoring every bite, and focusing on the flavors and textures.

Create your oasis of calm

In addition to the setting, stress-free eating embraces mindful practices. Slow down your eating pace, take deep breaths, and concentrate on the present moment. By doing so, you can cultivate a peaceful and meditative atmosphere that not only reduces stress during mealtimes but also enhances digestion and overall well-being. Stress-free eating is a powerful reminder that mealtime should be an oasis of calm in a busy day, promoting physical and mental nourishment.

Dinner Outside

Easy Tips!

  • Calm Environment: Create a tranquil setting for meals, free from distractions and stressors.

  • Mindful Presence: Focus on the present moment and savor the flavors and textures of your food.

  • Slow Eating: Eat slowly, allowing time to chew and appreciate each bite, which aids digestion and reduces stress.

  • Deep Breathing: Take deep breaths before and during meals to promote relaxation and reduce tension.

  • Gratitude: Express gratitude for the nourishment your meal provides, fostering a positive and stress-free dining experience.

Your Audio Session

Find a comfortable place, free from distractions, where you can listen to this 8 minute video on how to fully savor your food and engages your senses. 

Girl Relaxing
Writing a Diary

Journal Prompts

  • Grab your journal and a pen, reflect on the following topic, then spend ten minutes writing out your thoughts and ideas. 

  • “Reflect on strategies for maintaining mindfulness, managing holiday-related stress, and savoring the festive meals with a sense of tranquility and gratitude. What aspects of your current mealtime environment contribute to stress or distraction? Reflect on changes you can make to create a more serene and stress-free space for eating, and how these changes might enhance your dining experience."

Further Reading

Mindfulness can transform the way you think about food and set the stage for a lifetime of healthy eating.: 8 steps to mindful eating - Harvard Health

mindful eating from harvard.jpg
Winter Tea


Let Go of Perfection: Release the need for a "perfect" meal and embrace the imperfections, understanding that holiday meals may come with minor mishaps or deviations from the plan. Enjoy your events and go with the flow. Smile and find the holiday peace.


Congratulations! You've made it through the final section of mindful eating during the holidays. You're on your way to a healthier lifestyle while still enjoying every moment of this festive season.

It's time for your final self-check-in. Please share your thoughts about how you managed to incorporate mindfulness into your daily life. 

After you complete your last check in, you'll receive an email with your free eBook and other tips and suggestions. 


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