Mastering intuitive eating during the holiday season
It's the jolliest season, but it's no walk in the park. The holidays are brimming with non-stop parties, family gatherings, and meals filled with mouth-watering treats. Often, we find ourselves indulging a tad too much, resulting in bloating, discomfort, and guilt. Forget New Year's resolutions; this season can be a whirlwind of "meh" moments with food.
But, fret not! Dani McAdoo, a Registered Dietitian at Doherty Nutrition, has some tips to help break this endless cycle. Introducing intuitive eating –- a game-changing mindset about food that demotes calories and raises mind and body to the forefront. McAdoo explains how to dive into the world of intuitive eating and make it a regular part of our holiday lifestyle.
So, ditch the questions and let's dive into it. Intuitive eating is an evidence-based, weight-neutral framework founded in 1995 by dietitians Evelyn Tribole and Elyse Resch. It's no flash-in-the-pan diet trend! This approach to food is all about rebuilding your relationship with food through a mind-body experience. In this journey, you'll learn to trust your internal hunger and satiety cues.
Now you might wonder, "What does this look like?" Intuitive eating is anchored by ten fundamental principles:
- Shunning the Diet Mentality
- Listening to Your Hunger
- Making Peace with Food
- Challenging the Food Police
- Respecting Your Fullness
- Discovering the Satisfaction Factor
- Honoring Your Feelings Without Using Food
- Respecting Your Body
- Exercising (Feeling the Difference)
- Honoring Your Health with Gentle Nutrition
The benefits of intuitive eating are numerous. You'll get to bid farewell to food guilt and shame, diet tracking, counting points or calories, decreased rates of disordered eating, improved quality of life, fewer obsessions about food, and an uptick in your self-esteem.
You might think the holidays are all about overindulgence followed by dieting come the New Year. However, you can break this vicious cycle with these tips from McAdoo:
- Seek a more neutral perspective on food. It's all about finding balance during holiday meals. You're free to indulge a little without losing sight of your body's hunger and fullness signals.
- Practice mindful eating habits, paying attention to the aroma, taste, texture, and flavor of your food.
- Stick to your regular eating schedule even on days with larger holiday meals.
- Get moving in a way that makes you feel energized.
- Exercise caution when following fad diets –- mindful, positive behaviors around eating will foster a healthier holiday season.
Not sure about what foods to whip up this season? Give this Seasoned Walnut Salmon recipe a try. It's both nutritious and delicious!
Ready to get started with intuitive eating? Pick up a copy of the Intuitive Eating Workbook or schedule an appointment with a dietitian at Doherty Nutrition to set yourself on the path to a healthier relationship with food!
For a bit of inspiration and growth for your mindset, give our Success From Anywhere Podcast a listen.And remember, this holiday season is all about enjoying food, family, and the joy the season brings, without the guilt. Happy Holidays!
- By embracing the principles of intuitive eating, such as listening to your hunger and making peace with food, you can break the cycle of overindulgence during the holidays and maintain a healthier lifestyle.
- Incorporating mindful eating habits, like paying attention to the aroma, taste, texture, and flavor of your food, can help you savor your meals during the holiday season.
- To maintain a balanced approach to food during the holidays, it's important to stick to your regular eating schedule and exercise in a way that energizes you, while being cautious of fad diets and mindful, positive behaviors around eating.
