The holidays are coming, and they’re full of food- some of which only comes around at this time of year.
If you're feeling a little anxious about all of it, you're not alone. Unfortunately, diet culture’s messages ramp up around the holidays.
I think we can find a more joyful and balanced way to eat, this time of year and always.
🍽️ Don’t fall into the trap of "saving up."
It can be tempting to skimp on meals or snacks before a big holiday gathering.
But arriving overly hungry often makes it harder to tune in to your body, and more likely that eating may feel frantic.
Eat regular, structured meals and snacks as usual the day of the big feast.
Your body and nervous system will thank you, and you may be amazed at how you can enjoy the meal more when you arrive to the table feeling hungry but not ravenous.
❤️ Give yourself unconditional permission to eat.
When a food feels like a once-a-year thing, it can be hard to regulate.
Permission takes the pressure off.
You can have pie today, and you can have pie again tomorrow if you want it.
When nothing is off-limits, food loses it’s charge.
🥧 Make a plate you'll enjoy.
Look over what's offered, then choose what sounds good to you.
Include the foods you look forward to every year, and a few that help you feel satisfied and nourished.
🌿 Notice, without judging.
Ellyn Satter's Eating Competence Model encourages us to stay curious about how food feels in our bodies: tasty, satisfying, comfortable, or maybe a little too full.
See this as information, not a judgement.
If your body cues are hard to tap into, that's okay. Many people find this takes practice or sometimes body cues are inaccessible, and support is available.
💬 Mind the food talk.
Comments like "I was so bad today" or "I'll have to work this off" can quietly teach kids and adults that food comes with guilt.
Try talking about flavor, tradition, and connection instead.
Food is part of how we celebrate, I invite you to let it be an enjoyable part of that tradition.
✨ Keep the rest of life going as much as possible.
Keep mealtimes fairly regular, get some movement you enjoy if you like, and rest when you need to.
The holidays are about people, traditions, and joy.
Food can be part of that, without fear or rules.