My Top 10 Intuitive Eating Tips For A More Joyful Holiday Season

Before we dive in I want to acknowledge that the holidays looks different for all of us this year.

Wherever you're at, whoever you're with, I encourage you to move through this season with self-compassion.

It's completely normal to feel more emotional right now. And you are not alone.

I recommend picking 2-3 of the tips that resonate the most with you & keep them in your mind throughout the holidays. ***progress, not perfection***

Here we go!

1. Mindset. Taking care of ourselves first is so important so that we can feel present throughout the rest of the day. You might like to cozy up with a cup of coffee and do a little gratitude journaling, go for a walk, or even just sit down & take some deep breaths- what I encourage you to reflect on is this: "How do I want to feel today?"- physically, mentally, emotionally.

2. Eat breakfast/lunch. The point of this tip is to avoid the "saving up" mentality or any other restrictive habits with food. Eating consistently keeps our blood sugar balanced, which helps us to feel more mentally present + make more intentional choices around food that feel good physically + emotionally. And we deserve to eat, we never have to justify it ;)

3. Focus on "being" in the moment. The Aunt that you're speaking with, the appetizer you're munching on, the food you're prepping- savor these things. Notice when your mind starts to wander & bring it back to whatever you're doing right then. Are you really listening? tasting? enjoying? Don't judge- just observe. It's normal for our minds to wander, but recognizing when it is + choosing to redirect our attention is a powerful habit to build.

4. Do a regular self-check-in. Arm yourself with these 2 questions going into the day: "How am I feeling?” and “What do I need?"- physically, mentally & emotionally. Maybe you're feeling uncomfortable in a conversation & need to step away. Perhaps you're noticing that you're eating anxiously & need to grab some fresh air. Or you might be wrapped up in a total moment of bliss & want to capture the moment with a photo. Give yourself permission to intentionally feel your emotion & notice how you're choosing to support or avoid it.

This brings me to pictures...

5. Save the scrolling. Absolutely take pictures, but commit to not looking at them until later on- maybe even the next day or after the long weekend. Why you might ask? If you've ever experienced the mental tailspin of seeing a picture of yourself that you don't like, you know how self-sabotaging this habit can become and quickly ruin our mood for the day. By choosing to capture moments without immediately scrutinizing them, we give ourselves incredible permission to continue enjoying the experience without the possibility of an additional body image anxiety.

6. Eat what FEELS good. I often find (and was guilty myself for many years), that we tend to eat around the holidays out of scarcity, rather than pure enjoyment. Even just thinking about not having access to apple pie or stuffing for an entire year can feel anxious. But, choose to empower yourself & play detective: do you even like the rolls or green bean casserole or the turkey? What do you like about them? Give yourself the opportunity to explore & ***taste*** food this holiday season in a new way- how does it smell? what does it look like? what do you like/not like about the texture? the colors? what emotion does it bring up?

7. Feel your hunger + fullness. One of the best ways that we can notice these body cues is to slowwwww down. Chew + enjoy the sensory experience when eating. Notice how your belly feels throughout the day and give yourself permission to pause or stop eating when you feel comfortably satisfied.

8. Leftovers are the bestovers. I don't know about you, but one of my favorite parts about the holidays are enjoying all of the yummy leftovers later that day + throughout the weekend. Reminding ourselves that food will be there later when we're feeling comfortably full helps us to enjoy without overstuffing.

9. Reflection + Self-Compassion. It's the end of the day- maybe you ate/drank a little too much, or are reflecting on a conversation where you're feeling like you said the wrong thing, or the dessert that you baked was dull. Let the mental stories go, feel the feelings coming up & move forward. Imagine that a friend is coming to you & saying the things that are going through your mind- what would you tell them? how would you comfort them? Re-direct that compassion towards yourself.

**Pour yourself a cup of tea & cap your day off with another moment of gratitude.

10. Eat the next day. Enjoying our holidays does not mean that we have to punish ourselves by restricting food or overexercising the day after. This is also an opportunity to notice if any "last supper" thoughts are coming up (ie. "I already overdid it yesterday- might as well keep going and "get back on track" Monday). Be kind to your body & support it with the nourishment that it needs (physically, mentally, emotionally).

Remember- observing without judgment gives us so much valuable information for moving forward.

Enjoy the moments + memories, without getting carried away with a story of "shoulds" or "what if's" or "supposed to's". It is what it is :) We can only observe, learn + move forward.

Hope that you find these tips helpful. Sending you love and am so grateful for YOU!!!!!

P.S. Ready to heal your relationship with food + body image? Click HERE to apply for a complimentary Body Trust Breakthrough Call.