“Why can’t you eat that?” “You look so different,” or comments made about food and lifestyle choices.
There are multiple ways to approach these conversations. Here are three suggestions:
Difficult Holiday Conversations:
IGNORE – DEFLECT – ACKNOWLEDGE
Your response may depend on factors like your relationship with that person, the environment of the conversation, and your present mental and emotional state.
Here are some ideas to take from and make your own:
IGNORE: “I prefer not to talk about my…”
- body
- dinner
- diet
- workouts
- health.
DEFLECT: “Thank you for your concern, but I am actually doing so well right now. Tell me how XX is doing/going.”
“I choose to eat this because it’s what I know is best for my body, even if it might not be what is best for yours. Tell me how XXX is doing / going.”
ACKNOWLEDGE: “Thank you, my health has been a big priority for me this year. How have you been doing?”
Mindful Eating Practice
With so many events centered around food, it can be difficult to stay mindful about your choices during the holidays. We never want to approach holiday events from a place of restriction. When we tell ourselves that we cannot eat something, it often leads to overindulging later. Instead, we want to put ourselves in an environment to succeed and have boundaries in place that honor both our health and holiday joy. Yes, it is possible to find the balance between the two!
Four Mindful Holiday Eating Tips
Always pre-game
No, not tequila shots! Pre-game protein and fiber. These nutrients help you feel fuller for longer and can help stabilize blood sugar. This ensures that when you arrive at the event, you are in a stable place. This will reduce grazing on appetizers and allow you to be more mindful with your meal choices. When your blood sugar is stable, it’s easier to think clearly and tune into your hunger cues.
Offer to contribute a dish
Ask the host if you can contribute. Not only is this a great gift for the host, but it can also ensure you have a healthier option to enjoy.
Bring something healthy but fun, like a fresh salad or roasted vegetable dish. Then when it’s time for the meal, you can use that as part of your plate too!
Follow the palm method
Is one of the appetizers or desserts eyeing you? Follow the palm method. Keep it to a palm-sized portion and always make sure you have a palm-sized portion of protein and vegetables alongside it.
Stop at 7-8/10 fullness
It can be easy to overeat when food is so delicious! However, because the holiday dishes are heavier, it’s better to stop early so that your digestion has time to catch up. If 10/10 means feeling uncomfortably stuffed, try to finish your meal when you feel about 7 or 8 out of 10 full.
Holiday Activities
Holidays can be a wonderful way to inspire others in your family to improve their health, too! One of the best ways to do this is to include them in a new, healthier holiday tradition. Encourage the family to start a new tradition that isn’t centered around food. Here are some fun ideas:
Hike or Turkey Trot
- AllTrails: An app that tells you about local trails/hikes in your neighborhood! The app sorts the trails by difficulty and lets you know what to expect for each hike. Perfect for finding a trail that matches your family’s abilities and preferences!
- Let’s Race: Filter by city to find the closest Turkey Trot or holiday fun run near you and how to sign up.
Sports/Activities
- Ice Skating
- Sporting Event
- Holiday Olympics/Relays
Board Games
- Codenames
- Telestrations
- Scattergories
Other Activities
- Holiday Parades
- Holiday Lights Drive or Walk: Take a drive/stroll through the neighborhood to see all the fun holiday decorations/lights!
- Gift Basket Exchange: Ask each person to create a custom gift basket for another participant. The fun is in choosing items that reflect that person’s interests, hobbies, and personality.
- Ornament Decorating/Crafting: Homemade decorations are the most memorable. Turn on the holiday music and gather everyone together to create!