Christmas is a time meant to be spent with family and/or other loved ones and enjoying one of my favorite things – FOOD. However, the holidays can also be stressful for a whole host of reasons, especially at Christmas. Personally, I know this time of year brings up a lot of emotion and stress for me – my perfectionism kicks into high gear with all of the hosting, cooking, and gift-giving the season entails. Sometimes, we turn that perfectionism on ourselves and start picking apart our habits, bodies, and food choices. It’s especially tempting to do given all of the “New Year, New You” messaging and warnings about “holiday weight gain” that start inundating us before January 1st. With the plethora of food available at celebrations during this time, it’s also hard to avoid the all-or-nothing mentality and saying “F*ck it, I’ll be ‘good’ in the new year.”
In reality, most of the time our stress about other holiday-related things manifests as body dissatisfaction and wanting to restrict our food to have a sense of control. However, it doesn’t have to be that way! It is possible to practice intuitive eating during Christmas (or any other holiday!). If you aren’t familiar with the concepts of Intuitive Eating, that’s ok! These tips can get you started now, and you’ll have plenty of time to hone your intuitive eating practice in the new year, rather than starting yet ANOTHER diet that you’ll be sick of come February.
Here are my top 5 tips for practicing intuitive eating during Christmas:
1. Don’t restrict your food intake ahead of Christmas.
It may be tempting to “save calories” for your Christmas feast, but I’m here to warn you, it’s VERY likely that this will backfire.
Restricting your calorie intake, even for just a short amount of time ahead of the holiday, can eventually lead to bingeing or eating way past the point of comfortable fullness when you finally allow yourself to eat unrestricted.
Instead, eat meals as you regularly would. This helps keep your hunger and fullness cues consistent, and lets you better tune into them throughout the day and meal. I also recommend trying to choose balanced meals that are both satisfying and energizing. If you can, try to pair a source of protein with a carbohydrate and fat. For example, starting your day off with eggs and avocado toast or Greek yogurt with fruit and nuts can keep your blood sugar, and therefore appetite, a bit more consistent.
Also, remember that IT’S OKAY TO OVEREAT ON CHRISTMAS. It’s one day. One day doesn’t make or break your health.
2. Enjoy the foods you love, and pass on the ones you don’t.
Christmastime is special not only because of the reason for the season, but also because there are foods and traditions that you may experience only during this time of year. For me, it’s my grandma’s apple crisp. No matter how hard I try to replicate it at home, it’s just missing that special something…
So, I know going into Christmas dinner that I’m for sure going to need a big slice of apple crisp with extra whipped cream – and I make sure to enjoy it with ZERO guilt! I also like to remind myself that this is something I can have any time of year (even though it may not be “perfect”, but that’s okay).
However, I know that sweet potatoes aren’t a “must have”, so I tend to pass on those when the bowl comes around the table. This leaves more room for the things I love, without the side of guilt.
3. Check in on your hunger and fullness levels throughout the day and meal.
This is where we get into a bit of the nitty gritty of intuitive eating during Christmas. With the plethora of food that’s available (and lots of preparation that needs to be done!), we can sometimes get really out of touch with the signals our body is trying to send us. We’re so busy cooking for others that we neglect feeding ourselves, or we absentmindedly reach for extra cookies while reminiscing with our family.
This isn’t necessarily a bad thing, but it can get us a bit out of whack when it comes to listening to our hunger and fullness levels throughout the day. I invite you to try to check in with yourself every few hours and ask, “Am I hungry?” The answer may be yes or no, but it gives you the space to reflect and make sure your needs are being met.
A similar question can be asked during the course of a meal: “Am I satisfied?” This can be a clue as to if a second helping is what your body needs, or if you’re already past the point of comfortable fullness and just eating because something is there. I encourage clients to aim to stick within the “Hunger-Fullness Sweet Spot” whenever possible – eating before you reach a hunger level of 2 (on a scale of 1-10) and stopping when you reach 7 aka comfortable fullness and satisfaction.
Again, I want to remind you that it’s perfectly normal to overeat on Christmas, so you are not “bad” if you’re a little extra full. Sometimes that’s what you want, and that’s ok! Just check in with yourself regularly to make sure you’re finding satisfaction in your meal, which may not always mean being “full”. It could be that you need something fresh, sweet, salty, or crunchy – pay attention to those needs as well.
4. Don’t mind the thoughts or actions of those around you.
Everybody and every body has different needs and values. While some family members may be quick to judge your plate or want to discuss their latest attempt at dieting, remember that their thoughts and actions are reflections of them, NOT YOU. A lot of people are struggling with their own food and body image issues this time of year, so what they say and do likely has nothing to do with you.
If someone is judging you for taking an extra slice of pie, politely let them know that you are still hungry and it tastes delicious. If your aunt is pushing an extra serving of potatoes on you, but you’re completely stuffed, let her know that you’re full right now, but would be happy to take some home for later.
Eat what feels right for your body – remember that only you can determine what and how much.
5. Find enjoyment in other parts of Christmas besides food.
While food is a major part of the holiday, it’s also important to remember that it’s a time to celebrate with loved ones and make new memories. Find something else you enjoy or make new traditions with those who celebrate with you. Consider watching cheesy Christmas movies, curling up under a fuzzy blanket in front of the fireplace with a good book, helping nieces and nephews set up their new toys, making movement part of your Christmas tradition (try snowshoeing!) or indulging in a holiday craft.
By having other pleasures besides food to enjoy, you won’t be reliant on it to bring you happiness this holiday season. It can just be one thing among many that brings you joy this time of year.
Merry Christmas!
Mindfully yours,
Sam
Ps. If you’re already thinking about those New Year’s Resolutions, I would love for you to check out this post with the 10 things I recommend keeping in mind when setting resolutions.
