This is absolutely my favorite time of year because it’s the holiday season! I love the cold weather, cozy atmospheres, snow, and of course all of the delicious foods! In my family, the food is one of the most important parts of the holiday planning. My mom always has a grocery list of all the foods that we need to make our holiday treats and she starts fulfilling it as soon as that holiday spirit kicks in. From preparing a Thanksgiving feast at my grandma’s house to my little sister constantly putting kolaches in the oven during Christmas time, there is no doubt that our holiday tables are always full of good eats.

While eating during this time of year is joyful for many people, it can unfortunately cause anxiety in others. This anxiety stems from living a society of diet culture. Our culture has done extremely thorough job of demonizing foods and categorizing them as “good” and “bad.” We are taught to feel guilty when we indulge in treats or that we need to “walk off” calories before we eat more. These food rules that society has drilled into us can take away the joy of eating and replace it with anxiety. 

If you are someone you suffers from food anxiety, I totally understand because that was me too. So how does one overcome this anxiety and build a healthy relationship with food? You may have heard the term “intuitive eating”. Intuitive eating is an evidence-based approach to eating that rejects diet mentality and focuses on how food makes you feel mentally and physically [1]. It relies on internal cues of hunger and satiety instead of external cues such as cognitive control or the influences of others [2]. The goal of intuitive intuitive eating is to be in-tune with what your body needs. Being in-tune with you body is something that takes practice. It is unlikely that one will be able to master this concept right away. While personally I am not a certified intuitive eating coach, I know of many dietitians out there who are and offer some great resources.

I have attached some articles below that focus specifically on eating during the holidays. I encourage you to check them out if you are interested in learning more about eating guilt-free!

• Healthy Eating During the Holidays (It’s Not What You Think!) by Colleen Christiansen
• Eating Positive in a Food Phobic World by Abby Langer Nutrition
• Intuitive Eating During the Holidays by Alissa Rumsey

The holidays are a time of joy and celebration! Don't let diet culture or food-phobia take that joy away. We want you to enjoy your holidays and try some of our favorite recipes! Stay tuned for the release of our holiday appetizer cookbook coming soon! You do not want to miss out on these amazingly delicious recipes!

Happy Holiday Prep Season!

Sophia MS, RD
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​Resources

1. Tribole, E. (2019, July 17). Definition of intuitive eating. Intuitive Eating. https://www.intuitiveeating.org/definition-of-intuitive-eating/

2. The Influence of Mindful Eating and/or Intuitive Eating Approaches on Dietary Intake: A Systematic Review Grider, Hannah S. et al. Journal of the Academy of Nutrition and Dietetics, Volume 121, Issue 4, 709 - 727.e1

I don't know about you all...but I got to Halloween Day this year and felt like there was nothing left. October went crazy and became the time when each day is a new lifetime, each week is a different schedule, and a day off still involves virtual work, a doctor's appointment, and cleaning the apartment. Now, as we head into the holidays, the anxiety of the next thing to do starts taking over the few days of rest we have.  

​To top it all off, if someone tells me to slow down, breathe, or take a day of rest, I get offended or more motivated that I have “something to prove”. Fun fact, I have nothing to prove.

So! For November, we are focussing on how on the days we have a chance to rest, we can find rest and recharge without the guilt of "needing" to "be productive". 

We are kicking off this month with the concept of creating a calm morning environment on the day of rest. We aren't pulling out the planner, or a to-do list, chugging the coffee, or going to five dance classes. We are going to take some small steps to calm are central nervous system. 

First thing in the morning...

1. Avoid looking at notifications on your phone, no blue light.
2. Drink a full glass of water. 
3. Turn on the Fall Mornings with T.A.P Playlist (then set the phone down).
4. Enjoy hot lemon water or similar to stimulate digestion for the day.
5. Enjoy a seat in your favorite part of your home. Turn on a moody light (definitely not an overhead).
6. Grab your current read, morning journaling practice, or self-help book, and take your time to read and enjoy.
7. Enjoy a FULL breakfast high in protein and carbohydrates (and of course a cup of coffee if you are like me).

Then, on your day of rest, consider treating yourself to a blue-light-free day, a walk to a neighboring waterfront or park, or to a local coffee shop. Maybe you check out the T.A.P Movement Library to assist with moving your body in a low-intensity way.

That's it! The start of a real day of rest in an effort to settle the central nervous system, reflect, and enjoy the stillness of life.

Let us know how you give yourself a REAL day of rest. How do you show your strength though slowing down and living your life, rather that letting your life live you?

Sending good morning vibes :)
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Abigail