We have a dreadful set up when it comes to eating around the holidays. It begins with sheer availability. At every turn, there are mounds of tantalizing foods that are laden with just the right fat, sugar, and empty calories to keep us constantly seeking more. Next, add triggering people and situations that promote emotional vulnerability and the need for comfort. Finish off the dilemma with the social message that it is not only o.k. but expected that one indulge because it’s a special occasion. Add this all together and we’ve got all the makings for gluttonous eating. No wonder weight watchers reports that the average person gains seven pounds over the holidays!
Although many people say they will diet as soon as the holidays are over, the reality is that most people do not. Good intentions, if not accompanied with the right change in thinking, support, and accountability, last only a few months at best. As to dieting, it often does nothing more than set up a vicious cycle of deprivation, shame, and bingeing that in the long run, results in no net loss and more commonly, weight gain.
The greatest defense we have against this trend is to have a thoughtful, deliberate approach to not only holiday eating, but eating in general. Determine what kind of relationship you want to have with food so your behaviors are less reactive and more in line with your wants and values. My wish for you is to be able to experience the pleasure of food while retaining a primary focus of nourishing and nurturing the body. This may seem like a simple statement, but it is really a guiding principle with vast implications on choices. For example, portion sizes will not be based on what the host serves, but rather on what the body needs. The majority of items placed in the mouth will be tasty AND nutritious, not just a flood of empty calories or flavorless mush. Food is to be chosen thoughtfully, which avoids mindless eating or grazing. It is also means savor (enjoy) and fully experienced what you are eating. Wonderfully, that will naturally lead to slower eating, feeling fuller sooner, and greater communication with the body.
You are also basing your decisions on what you need and want, which stands in contrast to eating out of social obligation. So often, there are subtle or not so subtle pressures that encourage people to discount themselves. It is more important to take care of yourself than be polite! You do not have to take an extra portion just because grandma went to extra effort to make your favorite. You do not have to fill your plate because other people are uncomfortable that you are showing restraint. No matter how many times you are asked, you always retain the right to decline. People may try to turn this into something personal about them, but you can gently offer a reminder that this is not a reflection on their cooking or how much you care about them. You are simply making sure that you are thoughtfully taking care of yourself.
There are many more preventative ideas that can be implemented, based on this principle. I encourage you to start preparing now, before you are faced with this dilemma. If you are looking for ideas, I will be providing a free seminar full of strategies that can give you a head start! Together we will develop a reasonable, confidence-building plan that you can use through the holidays and beyond!
Thoughtful Eating During the Holidays
November 16th, 2010
4251 Kipling Street, Wheat Ridge- Conference Room
Please RSVP by November 15th to 303.915-5597