Eating Your Way Through the Holidays
As soon as the leaves begin to change colors, we all know the season is upon us…
Pumpkin-spice-everything is available everywhere. Mariah Carey’s “All I Want for Christmas Is You” begins to play non-stop. The family get-togethers start up…
…and so, too, the holiday feasts begin.
This can be incredibly challenging for many people who are on any health, nutrition, or fitness journey.
But what if I told you that it’s possible to enjoy your favorite foods of the season AND stay on track with your wellness goals?
Yes, for real!
In fact, I’d go further than just saying you “get to” have your favorite foods this holiday season. I’d say you “need to” have your favorite foods this holiday season. Yes, even pumpkin pie and peppermint mochas have a place in your healthy holiday diet.
Maybe you’re already thinking, “Yes, I do have them every year. My problem is that I have SO MUCH of them that I end up regretting it or feeling sick.”
If this is you, it could be because you’re missing two critical components to properly include your favorite indulgences of the holidays:
Plan to have them.
Actually allow yourself to have it…and enjoy it!
To the first point, planning to have your favorite indulgence prevents you from grabbing more than you intended, wanted, or needed.
In other words, approaching the meal with the plan to NOT have ANY indulgent foods will set you up for failure before you start.
I see it all the time. We start resolute in “eating healthy this season”…until we see our favorite dessert. Then we think, “one little slice couldn’t hurt…” Once you’ve had the one slice, the thought process is, “Well, now that I blew it, I might as well have all the foods I wouldn’t normally.”
Instead of this black and white resolution to avoiding anything not “on the plan”, consider giving yourself permission to enjoy your favorite indulgences when they are present at the meal. This relieves the pressure of eating perfectly or seeing the meal as simply “healthy” or “unhealthy”. Instead, you’ll be able to add your favorite foods to the plate while balancing them with whatever other options are available at the meal.
Remember, failing to plan is planning to fail.
Please do yourself a favor; don’t try the “saving up calories” trick by eating less all day until the anticipated meal. This is guaranteed to increase your hunger, cravings, and impulsivity around food. By the time you get to the meal, you’re almost guaranteed to choose less healthful foods and eat faster than your fullness signals can pump the brakes…
Leaving you feeling more stuffed than the Thanksgiving turkey.
And one more note related to planning. If you want to focus on eating healthfully through the holidays, consider focusing less on what you need to eat less of and focus more on what you should try to eat more of. If you’re worried about building a healthy meal at a family gathering, volunteer to bring a salad or veggie plate to pass or one of your favorite healthier sides. This way, you’ll know you have a nutritious option and you’ll know it’s one you will enjoy (rather than relying on what others might or might not bring).
Let’s get back to point #2 from above: “Actually allow yourself to have the treat… and enjoy it.”
Why is this so important?
Because I have seen too many clients muddle through the holidays with ongoing food guilt, bouncing between feasts and beating themselves up for every indulgent food they eat. The problem is they feel that their health goals are out the window throughout this season, leading to repeated over-eating and reduced effort towards making healthful choices.
The irony is actually being intentional with allowing yourself to have these foods and being present with them will lead to being more satisfied and craving them less. Rather than scarfing down these foods in shame, consider choosing the food you really want, taking time to taste each bite and savor it. Chances are you’ll notice a couple of things:
Slowing down and savoring each bite will let you feel satisfied with less.
Truly noticing the smell, taste, and texture will more thoroughly satisfy any craving you have.
Enjoying the food in a calm and pleasant manner will more likely reduce your urges or cravings to have it at the next gathering (P.S. You can’t crave something you’re always allowed and able to have).
Being present and mindful while eating will also help ease digestion, preventing the likelihood of gas and bloating.
Removing any shame or food guilt while eating will make it easier to be present with your surrounding friends and family and their conversations (as long as it’s a conversation you really want to be a part of…).
Put frankly, simply knowing you CAN have these foods at any time makes them much less appealing and less of a focus of the meals. In other words, the forbidden fruit is always the most desirable…until it’s not forbidden anymore.
Put plainly? Choosing to enjoy your food this holiday season could be the untold, untried secret to navigating holiday meals.
Just remember to plan for it and savor it.
And remember: no shame, whatever that food might be.
Here’s to your health and to a Happy Thanksgiving, Merry Christmas, and Happy New Year!
