Holidays and social gatherings can be really challenging. Often stress and anxiety creep in over hosting, grief brought on by memories of loved ones lost, cooking enough food, seeing family, or meeting new people. Even fun events can be depleting.
For me, this day has a more personal meaning. Three years ago was my last and final binge. It was often at Thanksgiving when I would find myself sick from an inability to control my intake of leftovers and desserts. This would typically happen in private at the end of the day, and after I had been reserved and careful in my eating when people were around.
If you relate, you are not alone. If you wish you could end this holiday season not feeling bloated and sick, exhausted and depleted, I have some ideas for you to try. Maybe this will help shift things for you this year. Remember that it’s all an experiment so whatever you try let your goal be progress and not perfection.
Focus on connection: If you’re feeling uncomfortable or if you're trying to avoid certain foods or drinks but feeling their pull, try getting to know a new person or something new about someone you already know. Ask questions and listen. Offer to help serve food or clean up.
Make a plan for AFTER the meal: We spend so much time planning the actual event that we don’t consider what we may need afterwards. As a result, we may eat when we are not actually experiencing physical hunger (like I did!) as a way to fill that need. But food is a poor proxy for rest and recovery. Make a list of things that could give you what you truly need (calling a friend, going for a walk, going to sleep!) and try them out.
Fill your plate with veggies!: When you’re loading up your Thanksgiving plate, consider filling 75% of it with non-starchy vegetables (leafy greens, mushrooms, cabbage, broccoli, etc). This will fill you up and maybe help you avoid overeating the refined carbohydrates and desserts that leave all of us sluggish and overly stuffed. Have a small amount of starchy veg and grains (potatoes, breads, etc.) and definitely don’t forget the turkey or plant-based protein!
Clean the kitchen and share the leftovers: Sometimes just putting food away helps avoid going back to it when you know you’ve had enough. Share your leftovers, especially the foods that are harder for you not to overeat.
Go for a 10 minute walk after the meal (or move around by helping to clean up!): Moving for 10 minutes after a meal has been shown to balance blood glucose levels and help aid digestion. You may feel like curling up on the sofa but try and move around first!
Consider getting comfortable with “fitting-out” instead of “fitting-in”: As herd animals we have a really hard time not conforming. But if you really want to avoid certain foods or drinks you may have to get more comfortable with being the only person not partaking. This isn’t easy!! Find a friend who is supportive of your goals, whether it’s someone at the event or someone you can call or text. And you may even end up inspiring others to make some changes too!
Get support!: Changing old habits around food and drinks is not easy at any time, but it’s especially challenging during holidays and special events. Reach out to me to set up a call. I am here for you! We can create Real Forking Change together!
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