The time between the winter holidays
When you think of the holidays, what do you think of?
For some, it’s warm fireplaces, yummy homecooked meals, festive decorations, the smell of cinnamon fresh cinnamon rolls, and seeing family.
For others, it brings up anxiety about seeing family members, guilt around the food consumed, nervousness about giving updates to the ever-daunting questions: “So what are you up to these days?” , “What are you doing for work?”, “You look healthy! What have you been doing?”, “Are you dating anyone?”.
I hope this months newsletter allows you to feel seen and be comforted that you are not alone if you dread parts (or all parts) of the holidays.
Sometimes shame comes from our own inner-bully and other times it is brought on by social media, friends, coaches, or family members. At the start of the holiday season, we are flooded with messages like: “Trim before turkey”, “Burn off the holiday indulgences”, “Give yourself the gift of weight loss this holiday season!”
How do we combat the holiday “shoulds”:
Listen to your body
What does it need? not what you think you should do
What movement are you feeling drawn toward? not what you think you should do
Be curious about your motivation
What is motivating you to workout?
Is it feeling like you need to prepare for eating later?
Is it seeing that other people are working out on social media?
If any of the above feel true to you, think about the following? Could you use the extra sleep? Might you watch a holiday movie with your sibling home from college instead? I recommend limiting social media on or leading up to holiday’s. It can be so challenging not to compare what others are doing, what their holiday’s look like, and to not make assumptions about them.
If you are home for holidays, what do you feel nostalgic about? What is comforting?
This can be a tough time of year for the never-ending questions from family or friends you may not have seen for a while. I wrote out a few scenarios and how you can respond. It can be helpful to prepare so you don’t feel cornered into answering something you are not comfortable with.
“Are you really going to have another one of those?”
〰️Response: “Yes! I absolutely love them. Have you tried it yet?”
“You look like you have lost weight! You look great.”
〰️Response: “I don’t know! I threw out my scale.” or “I’d prefer you didn’t comment on that”
“Are you sure you want to wear that?”
〰️Response: “I am & I feel great in it!”
“I found this new diet. Do you want to start it with me after the new year?”
〰️Response: “No, thank you. That’s not something I am interested in”
“It looks like Aunt so-and-so put on some weight”
〰️Response: “I don’t feel comfortable talking about that. It doesn’t concern us”
“So are you dating”
〰️Response: “I am feeling good about things at work and with friends, so I am not focused on that right now”
A snapshot from my lovely Friendsgiving where we hosted 24 friends!
Mindful eating tips for the holiday season:
While cooking holiday meals, taste along the way. This takes away this lure and intense cravings at mealtimes
Do not skip meals during the day to prepare for a holiday dinner or party.
Engage in conversation at the table
Take time to acknowledge: What is your favorite taste on your plate? What do you smell? What are the textures you are eating that you enjoy?
If you are drinking alcohol, have a glass of water for each beverage
Listen to your hunger and fullness cues
Choose to eat the foods that you ENJOY!
Stay away from ‘should’ statements (i.e. ‘I should only have one’, ‘I should have X instead of Y’)
How to feel more comfortable the day after festive eating or mealtime
Acknowledge that feeling full is OKAY and NORMAL!
Change into comfy clothes
Make yourself a cup of hot tea
Engage in meaningful conversations with people around you
Go to the Notes app on your phone & type out some notes about the feelings and sensations you are experiencing; tell a friend
Take a hot shower
Engage in self-compassion by rejecting negative self-talk
Deep breathing or meditation
After all the bullet points of ideas, tips, and tricks, know that you are not alone even if you feel that way. Holidays can be lovely but they can also be so challenging. It’s okay if they aren’t cheery and bright. Whether they are, or not, lean on your friends and call the family members you love. We’re all in this together.
That’s a wrap 2024! see you next “year”!
xxoo,
Marina
