Passed Appetizers:
If you are anything like me, you really love bite size passed horde avers with little names like "mini phyllo triangles filled with fig and marscapone cheese" or "baby bella stuffed mushrooms" or even worse, "pint size piggies in a blanket"...ooohh. It can be difficult to just take 1 and then even more tricky to say no when they make their way around a second and third time. Remember though, this is just the first course of the night, take it slow!
- Take a peak at what is being passed and choose your favorite 2. Then enjoy those two like they are the last puffed pastries on the planet. After enjoying them, make your way over to the veggies or fruits to fill up on volume without breaking the bank. This strategy leaves you feeling satisfied.
Ever gotten to the end of the buffet and realized that your favorite food is at the very end and now there is no more room on your plate? What happens next is you find yourself plotting how you can make your way up to the buffet for a second trip. I am convinced they know this and this is why all the best things are at the end of the buffet.
- Take a trip around the buffet before you grab your plate. Plan it out.
- Pile your plate with veggies first (remember volume), then protein (satisfying), then starch. Imagine your plate as a divided picnic plate. The biggest section is full of veggies, the next biggest is protein, smallest is carbs.
- If you must go back for seconds practice this strategy, fill your seconds plate with 80% of the plate still clearly visible.
Plated Meals: Chicken or beef? This is usually the scope of the decision making when it comes to plated meals at these events. Generally the plate is filled as described above ~veggie, protein, carb.
- Don't fall prey to "no crumb left behind" thinking! It is okay to leave a little behind. Envision your plate as four quadrants. Leave one quadrant behind.
- Eat slowly. It takes 20 minutes for your stomach to clue your mind in that you should stop eating before you need to loosen the belt or god forbid, loosen and unbutton. Anyways, slow down. Enjoy the music, conversations, people watching. Whatever you need to do slow down.
Desserts: My favorite part of the night. I was at a wedding last weekend and everyone was saying how full they were. Then the cake came out and everyone said "oh no, I don't think I have room". One of my husband's cousins wife said, "it's okay, it's a different compartment"...I loved that! There is always, always, always room for a little dessert in your life. Notice, "little", because yes, portion control is the key!
- Four bite rule! I love this and it works. Imagine back to a time when you were last eating a decadent dessert. Imagine the first bite...you savor it and enjoy all of the flavors. Bites 2,3 and 4 are pretty good too. Do you notice anything though after those bites? Yup, it is true. Your taste buds get a little bit less interested in the flavors with each consecutive bite. After about 4, the flavors fizzle a little and you are simply on auto-pilot eating. Try enjoying, savoring and being mindful for those first 4 bites, then pushing away or sharing with a friend. Again, it is all about preventing feelings of deprivation, which often lead people to over consume in the long run. Enjoy yourself, just be more mindful to consume in moderation.
Exercise minutes: Going to a function later in the day? Start the day off right with exercise or make a plan the next day to build some minutes into your day. Build you goal to get 30 minutes of exercise (can be accumulated) per day or 175 minutes or more per week. Some people have pedometers and count steps. Aim for 10,000 steps per day.
7-Day Goals: Focus on being mindful today. Think about those first four bites. Enjoy the flavors of your foods.
~K
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