Pocket Snacks 11.13.24: How I Approach Holiday Meals (without Food Guilt)

Nov 16

Written By Eden Morris

Here's your weekly dose of digestible snacks from me including

a mindset tip, a media recommendation, and an actual snack/food/recipe I've been loving!

MINDSET TIP/SHIFT

How a registered dietitian eats on holidays like Thanksgiving…

Frankly, I approach holidays like any other day. Let me explain.

In the past, I used to eat “light” throughout the day in anticipation for a large meal with friends and family. But all this approach did was make me feel like I had to eat all the food because I'd show up to the meal ravenously hungry instead of pleasantly hungry. Now, years into recovery from orthorexia and OSFED, I approach holidays like any other day because I regularly allow fun foods throughout the year. This year, I will be biking and camping with my boyfriend somewhere warmer than Wyoming, and I'll consistently fuel and nourish my body with foods that are satisfying physically and mentally. I'll focus on being present with those around me. I'll focus on gratitude toward my body that allows me to live the one life I have.

If holidays are hard, if you're struggling with food and your body, if you're single, if you're lonely,

Take a breath.

Slow down.

You're okay.

You're not alone.

And don't let anyone - including your mom, your extended family member who's on yet another diet, or a wellness influencer - make you feel guilty for connecting with others over a holiday meal if you're lucky enough to have access to food during this challenging time.

4️⃣ Tips to help you feel more at peace with food during the holiday get-togethers

The easiest way to feel more at peace with literally all foods is to remove physical and mental restriction, to give yourself unconditional permission to eat in a way that is satisfying to you, especially around the holidays.

Here's why: The more we restrict, the more our body and brain will fixate on food. We won't be able to control ourselves around fun foods we're restricting if they're still off-limits in our head. Restriction breeds fixation.

Here are my basic tips to remove physical and mental restriction during the holidays:

1️⃣ Eat a nutrient-dense breakfast within an hour of waking.

Make sure that breakfast contains protein, fat, complex carbs, and flavor! Eating a satisfying meal is a great way to start the day because it shows your body it won't be physically restricted of energy when it literally is searching for energy to break your overnight fast. Another way to put this: cortisol (the stress hormone) is elevated in the morning in order to help us wake up. One of the easiest ways to reduce your body's naturally elevated stress level in the morning is to provide the body with sustainable energy.

2️⃣ Maintain a structured eating pattern throughout the day.

Eat a meal or snack every 3-4 hours.

I recommend going no more than 5 waking hours without eating, mainly because if we go too long without eating, we can't be mindful during our next meal. It's impossible to be compulsive and mindful at the same time. If you're eating consistently throughout the day, you'll be at a pleasant, gentle level of hunger vs ravenously hungry when you sit down to a holiday meal. If you need help figuring out what a pleasant level of hunger is, download this Hunger/Fullness scale to make this concept more tangible!

3️⃣ Don't skip meal to “save up” calories.

Skipping meals literally makes it more likely that you will binge. Skipping meals = physical restriction. When we restrict our bodies of food and energy, it's like restricting it of air! You can only hold your breath for so long before you're gasping for air. Same concept applies to food.

4️⃣ Give yourself unconditional permission to enjoy your favorite holiday dishes.

You're allowed to say yes or no to food, especially around the holidays. If you love what you're eating, savor it. If you don't love it, you literally do not have to eat it or finish it after taking a bite or two. You don't have to make yourself uncomfortably full by finishing your plate either.

Intuitive eaters have full unconditional permission to eat, but they're also able to listen to their body. Food freedom doesn't mean saying yes to everything and eating everything; true food freedom lies in the ability to call your own shots and eat what you want in a way that honors your physical, mental, and emotional health.

MEDIA RECS

Simone Biles Rising (TV Show)

This series had been on my watchlist for a while, and I watched all 4 episodes on Saturday night. As an advocate for mental health, especially when it comes to how athletes are treated, I admire Simone so much for showing all of us how an athlete performs better when they feel taken care of by the staff that surrounds them. Simone has been very open about seeking professional help from a therapist, and it showed in her performance during the 2024 Paris Olympics. This show is a must-watch. And I'd bet good money that you'll watch all 4 episodes in one sitting just like I did 😉 - after watching this series, I have a feeling my mantra for 2025 will be, “and still I rise.”

Series Description:

Simone Biles, the gymnastics superstar, withdrew from the 2020 Tokyo Olympics due to mental health concerns; after a hiatus, she embarked on a journey to rebuild her skills and mental fortitude, preparing for her triumphant return.

This series is available to watch on Netflix 📺

SNACK/FOOD/RECIPE

Turkey Chili

Save this recipe for the day or week after Thanksgiving when you've got a lot of leftover turkey! This recipe is quick, easy, and nutrient dense.

Recipe Description:

You might not think of chili as an easy weeknight dish, but this turkey version will change your mind. It's fabulous, it's healthy and it can be cooked in about a half hour. A combination of dark and white meat really adds depth and richness of flavor, so try to find a mix, but all white meat (or a mixture of ground beef and turkey) will yield a stellar batch too.

Click the picture below for a downloadable PDF of this recipe ⬇️