Five Ways to Eat Confidently during the Holiday Season and in the New Year
The Holidays are a time when foods, candy, and desserts are everywhere. This can be a stressful time for those stuck in restrictive dieting. Whether you fear eating a certain food or eating too much, the struggle is real and it can make you dread the holiday season and miss out on special moments with family and friends. Here are five ways you can create a healthier relationship with food enjoy the Holiday Season:
Don’t label foods as “good” or “bad”. Giving food a moral value or telling yourself that sugar is bad, the more you will want it and the more you will fear it. Often clients will stay away from their favorite foods or decide to eat what they think may be a healthier choice. This only leads to obsessing over what they really want or later binge eating. If you want a cookie, eat a cookie!
Eat well-balanced meals and snacks regularly. Eating nutrient dense foods on a regular meal schedule helps maintain a normal blood sugar throughout the day. If you are restrictive dieting and not eating enough during the day, this can lead to a low blood sugar level. When the body experiences low blood sugar, it is looking for an immediate source of energy, glucose. Consequently, this can lead to giving into sugar cravings and binge eating. When you eat nutrient dense foods on time, you can listen to your body and honor your hunger and fullness.
Dissociate guilt with food. When we think of foods as “good” or “bad” or the “forbidden fruit” we feel a sense of guilt when we want to eat them. This guilt or shame can lead to destructive negative self-talk or compensatory and disordered eating behaviors like restricting or over exercising. Give yourself permission to eat the foods you want in the amounts that make you feel good and guilt free.
Practice gentle nutrition. Be compassionate to yourself and treat your body with respect. All foods fit in! Sweets and desserts can fit into a nutrient dense diet.
Socialize and share meals with other. Avoid isolating yourself and eating in secret. Enjoy your sweets or desserts with family and friends. Breaking food rules and eating foods you would not permit yourself, takes the power away from the food rules and gives you your power back.
We wish you a Happy Holiday Season and a New Year filled with Health, Happiness, and Prosperity!
From Your Registered Dietitians
Alicia Calvo, & Associates
Medical Nutrition Network, LLC
Reference: https://recoverywarriors.com/5-ways-take-back-power-candy-desserts/