If you crossed chocolate off the list of gifts your sweetie can buy you for Valentine's Day this year, think again. You don't have to avoid chocolate completely if you are trying to improve your eating habits or manage your weight. Unfortunately, for many dieters, Valentine's Day is a holiday that ranks in difficulty with Thanksgiving and Christmas. People watching their weight spend the early part of February fighting chocolate cravings triggered by ads and oversized candy hearts lining grocery store shelves. Many dieters fall into the "all-or-nothing" mentality -they avoid chocolate entirely or binge on it. A lot of emotional energy is expended trying to battle chocolate craving.
Instead of banishing chocolate from your diet, which isn't realistic or any fun, I recommend learning to eat it mindfully. One thing I've recommended to many of my clients is that they practice a "chocolate meditation." It is a helpful tool for people who love chocolate, but struggle with the amount they eat or the guilt they feel when they consume it. When doing the chocolate meditation, avid chocolate fans have learned how to savor chocolate rather than feel out of control when eating it. Try out these simple tips to help you begin eating chocolate mindfully:
1. Do a Mini Chocolate Meditation.
Consider for a moment how chocolate is typically eaten. People are often thinking about and desiring the next piece of chocolate before they finish the one they have. Take one chocolate kiss. Look at it closely. Listen to the sound of the foil crinkle as you open it. Inhale a very big whiff of the chocolate aroma. Intentionally roll it around in your mouth. Pay close attention to the changing taste and texture as it melts in your mouth. Don't stop focusing on the sensations until it has slid down your throat and is resting in your stomach. Try to enjoy this one piece fully from start to finish. People who do this exercise are often surprised by how sweet and satisfying one piece is when they slow down the process.
2. Practice.
It may sound funny or contradictory. Intentionally practicing eating chocolate in a controlled and mindful manner can help you when you encounter unexpected chocolate gifts or are triggered by the sight of candy. For example, take five chocolate kisses with you to work. Try the above exercise at various times through the day. Over time, you will build your confidence that you can be around chocolate without automatically overeating it.
3. Quality not Quantity.
If you are an avid chocolate fan, buy a small quantity of the most expensive kind of chocolate you can afford like Perugia or Godiva. Watch how you make the chocolate last. Notice how you eat a quality piece of chocolate in contrast to a cheap, bulk versions -- it's likely that you are much more mindful. You will appreciate the taste in the same way that you take note of how much pleasure you get from an expensive cut of steak rather than a dollar hamburger.
4. Re-gift.
If you receive a gigantic chocolate heart for Valentine's Day, re-gift it. If it has twenty-five pieces, take out five paper plates. Place five pieces on each, wrap with pretty cellophane and make a small card. Keep one plate for yourself with a collection of your favorites. You can help other people eat chocolate mindfully by giving small quantities of chocolate.
5. Chill Out.
Put chocolate in the freezer. Notice how different the taste and texture is when you experience it at a different temperature.
6. Helpful Hints.
If you anticipate that your loved one may buy you chocolate for Valentine's Day, send clear hints on what you want. Give the message that more isn't better. The kind of chocolate (dark vs. light) is likely to be more important to you than having more of it. More chocolate is a set up for feeling bad later.
7. Strategically Place it.
Where you store chocolate is key. Keep chocolate in an inconvenient location like in the back of a cupboard. You are more likely to get it when you really want it rather than just because it is in front of you.
8. Mix Chocolate with Fruit.
There is no better treat to eat mindfully than chocolate covered strawberries for Valentine's Day.
You'll notice that when you slow down long enough to be present while consuming chocolate, you can fully taste each piece instead of scarfing it down. When you're mindful, you naturally eat less chocolate and other trigger foods. The fear you might have of uncontrollably eating every piece of Valentine's Day candy will lessen, and you'll be able to more fully enjoy the experience.