The holidays are here. And with them come holiday gatherings with friends and family that create memories for years to come. These gatherings may also mean eating foods that are out of our traditional repertoire. Feelings of guilt (why did I eat that much?) or self-punishment (I will have to exercise extra long tomorrow if I eat dessert!) can pop up in our heads.  

But food should be part of our celebrations. It is often a time of flavors and cherished recipes that bring joy, pleasure, and comfort. So what are some things you can do to help yourself through the season so you can experience all the wonderful things food has to offer without worry, shame and guilt?

Don't skimp on meals or snacks for the rest of the day. People talk about saving their "calories" for later or just plain old skipping meals until they get to the party. This routine can actually tip us the wrong way on the hunger scale, causing us to be so hungry that we may eat large amounts very quickly, diminishing our satisfaction and often causing us to overeat. When we are starving, we often lose the ability to make more conscious decisions about food. Additionally, when we eat very quickly, we often don't taste all the flavors the same way as when we slow down. So go about the rest of your day as you usually would, eating regular meals and snacks - you may even find it helps you not only be able to really savor and enjoy all the special holiday foods but also enjoy the overall celebration even more (it always feels better when we aren't hangry!).   

Remind yourself: You can still be intuitive about your eating during the holidays. For example, if you are someone who suffers from reflux and knows that if you eat too many fried potato latkes, you will be severely uncomfortable later, use this knowledge as power! Take your time, slow down, and really savor one or two (or whatever your personal limit is between satisfied and distressed!). If we remind ourselves how too much of that food will make us feel later, it can be a powerful motivator to fill up on other foods that may make us feel better. If you feel better at the end of the day, you may look back on the celebration with even more fondness. 

Avoid the last supper mentality! No, you do not need to go on a "diet" after the holidays. Sure, if you physically and mentally feel better when you eat a certain way, by all means, go ahead. But don't let that interfere with the joy you can have when eating the French Toast Casserole with your family or the homemade pie your aunt made for dessert (in whatever amount feels good for you!). It is okay to indulge. Take a mindful moment to remember what you are celebrating, with whom you are celebrating, and how nice it feels to give yourself full permission to partake in all the elements of the celebration - especially the foods that may only be made on these special occasions. Then remind yourself that when we talk about incorporating gentle nutrition into our lives, it is not about one meal, one day, or even one week. We are talking about consistent choices over time.

If you overdo it - be kind to yourself! If you do overeat and feel physical discomfort from that fullness - use some self-compassion. Everyone does this from time to time! Luckily, when we eat a little too much, our bodies know how to handle it. While it may be very uncomfortable in the moment, remind yourself it is only temporary. See if you can distract yourself for a bit by talking to family or friends or get some fresh air and go for a short stroll. Put on comfortable clothes and take some deep breaths. Find a comfortable position and put on a favorite movie. Again, remind yourself it is okay, you did nothing wrong, and it will pass.

The Enjoyable Plate wishes you a wonderful holiday season. We hope that food doesn't have to feel so hard for you, and we are always here to support you on your journey. Reach out to us if you would like to chat more or set up an appointment.