The holidays don’t have to be a time when your wellness goals are put on hold. With a few adjustments, you can navigate the season’s stresses while still engaging in the festive spirit.
Food is an integral part of most celebrations. How can you enjoy the food in a mindful way?
1. Don’t skip meals to “save up” for delicious holiday choices
Banking your food calories for that big meal or holiday party sounds smart on a spreadsheet but isn’t effective for your body. Your body doesn’t understand your numbers plan and this pattern of restriction and eating will leave you feeling over full, bloated and often guilty.
- Aim to eat regularly through the day.
- Try to eat a small snack prior to that holiday party (Bonus if they include a little protein).
- Select and really savor those foods you love at the holiday party or meal.
These strategies help you enjoy the holiday foods in a mindful way while physically feeling good and without guilt.
Looking for new snack ideas? Try out these No Cook Snack Recipes.
2. Find ways to stick to your routine
Holiday stress, school breaks, parties, house guests and trips are all part of the hustle and bustle of the season. Goodbye routine! These exciting activities bring joy, however, they also impact our sleep, our movement and our eating.
- Pair Activities with Social Gatherings: Instead of traditional sit-down gatherings, consider events that involve some form of activity. Ice skating, walking through a holiday-lit park, or volunteering to set up a community event can all be festive and active ways to celebrate the season. A post-meal walk can be a great tradition to add and boost everyone’s mood and energy levels.
- Keep your eating on a schedule: As our stress levels and activity increases, our mindfulness around food decreases. This may look like a loss of hunger cues “It’s 1:00 p.m. and I’ve only had coffee.” Or mindless eating “I’m not hungry for a meal; I have been grazing all day.”
- Add some intention in eating regularly: The meals and snacks don’t need to be large but the frequency will help your energy and mood. Try to pair two food groups in each snack. For example, add some nut butter with your apple snack or cheese with pear slices.
3. Avoid diet and body talk
You walk into the party and size up the room. Who looks good in their dresses? How do you fit in? Do they think you look thin enough in what you are wearing? The dessert table looks amazing but let’s wait and see if anyone else puts some on their plate. You haven’t seen Amanda for six months and she is so happy and looks skinnier. She says her doctor has been prescribing the weight loss shots and it’s super easy. This holiday party leaves you feeling depressed and more unhappy with yourself.
How do we flip the switch on body and diet talk? Let’s start with what is spoken out loud and let that shape our internal narrative.
- Refrain from body comments or talk. This can be a hard habit to break! “You look great, have you lost weight?”
- Use greetings like: “I am so excited to see you here!” “ I have been looking forward to catching up with you about ______.”
- Politely navigate others conversations away from body and diet talk.
- Brainstorm all of the amazing qualities you offer outside of aesthetics.
- Consider the functional benefits of your body. I find this neutral body talk to be more authentic than positive talk. “I appreciate my strong legs.”
4. Embrace the spirit of the season
As the festive lights twinkle and the carols play, remember that the holiday season, with all its indulgences and merriment, is a brief interlude in the grand scheme of the year. It’s a special time meant for joy, reflection, and making memories with loved ones, not for stress or guilt about food and time management.
Allow yourself to indulge in the seasonal delights with a plan for balance. Approach your holiday feasts with mindfulness, enjoying each bite and the unique pleasure that comes with holiday meals.
While it’s easy to get caught up in the moment, remember that these festivities are temporary. Soon enough, you’ll return to your usual routine and healthy eating habits, which will continue to support your long-term health goals. The holidays are a time to celebrate, to give thanks, and to indulge a little—knowing that you can return to your established healthy practices with the new year.
5. Take mindful eating into 2024
Take the key strategies for time management and mindful eating you’ve learned and apply them not just during the holidays, but as part of a sustainable approach to a joyful, healthful life. You’ve got the tools to enjoy the holiday season to its fullest, without compromising the well-being that you work towards year-round.
May your holidays be filled with cheer, cherished moments, and the comforting knowledge that a few days of indulgence are part of the joy of life. Wishing you a happy, healthy, and balanced holiday season!
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Kristen Bunich MA RD LDN. Is a registered dietitian, certified intuitive eating counselor and owner of The Intuitive Dietitian. She is passionate about rebuilding her clients relationship with food, image and self care.
