Thanksgiving, but make it Anti-Diet…with kids.
gobble gobble 2017!
As the Thanksgiving weekend approaches, the anticipation of family gatherings and festive meals may stir a mix of emotions, especially for those on a journey towards a healthier relationship with food. Let’s explore how to navigate the holiday season with an anti-diet, intuitive eating perspective, promoting a mindful and balanced approach to nourishing both your body and soul - because Thanksgiving food is the best and you deserve to enjoy it.
When you’re going into a Thanksgiving feast, it’s important to set up your body for success.
DO NOT “save” your calories for the thanksgiving meal. This is going to set you up for overeating, eating too quickly, and not actually enjoying the food. You’ll feel rushed and panicked going into the meal and you won’t be able to mindfully enjoy the food.
Instead, eat regularly on the day you’re celebrating. Wake up, eat a balanced breakfast within an hour of waking up. Eat every 3-4 hours throughout the day and do your best to plan those meals and snacks around your thanksgiving meal (for us, it’s either a late lunch or a dinner).
Don’t compensate with punitive exercise. This will give you a negative relationship with movement. You don’t need to “earn” your calories. It doesn’t work like that. I used to be the girl that would wake up early at the in-laws to go for a run - I hated it and I got massive anxiety/a horrible attitude if I couldn’t get it in.
Try to move your body in an enjoyable way. Hate running? Skip the turkey trot. Like hiking? Get out to enjoy the sunshine with your family (or by yourself if you want alone time!). Reflect on how grateful you are for your body and all that it does for you and how good it feels to move it in a way that feels right for you.
Wear comfortable clothing. Pants that stretch are key. I’m a leggings and oversized sweater dress type of thanksgiving gal!
When it’s time to feast, here are some ways to enjoy, guilt-free (because no meal or food should ever make you feel guilty!):
Listen to Your Body: Tune into your body's hunger and fullness cues. Allow yourself to savor each bite and eat until you feel satisfied, not stuffed.
No Food Rules: Challenge the concept of "good" or "bad" foods. Allowing yourself to enjoy a variety of foods without restriction promotes a positive relationship with your favorite holiday foods.
Abundance Mindset: Instead of approaching the holiday table with thoughts of restriction, adopt an abundance mindset. Celebrate the diverse array of delicious foods and the joy of sharing meals with loved ones. Skip the things that feel “meh” to you (no thanks, dinner roll… I’m saving room for those mashed potatoes and gravy!!).
Savor the Moment: Take time to appreciate the flavors, textures, and aromas of your Thanksgiving meal. Mindful eating promotes a deeper connection with your food and a greater sense of satisfaction.
Eat Without Distractions: Minimize distractions like phones or TVs during meals. I know this isn’t always possible during family meals that hold some tradition around distractions, but do your best! This allows you to be present, making it easier to recognize your body's signals of hunger and fullness.
Throughout the weekend, make sure to take time to rest, reflect and recharge. Ensure you prioritize adequate rest and self-care during the holiday weekend. Taking care of your overall well-being contributes to a healthier relationship with food. Acknowledge that the holidays can bring a range of emotions. Whether it's joy, stress, or nostalgia, recognizing and accepting your feelings can help prevent emotional eating (along with all of the other strategies mentioned above). Reflecting on our emotions around this time can also help us to give ourselves a little more grace around these times. Did we get uncomfortably full or eat out of emotion? That’s OK! Don’t beat yourself up about it. It happens and it’s so cool that your body adapts to make up for that - no need to punish yourself.
Be kind to yourself. Enjoy the meal. And soak in the memories with your families.
BUT WAIT WHAT ABOUT THE KIDS?! That throws in a whole other wrench, doesn’t it? Ok, but it doesn’t have to.
Here’s my advice on handling thanksgiving and other holiday meals with your littles:
Maintain Regular Meal and Snack Routines:
Consistency is Key: Stick to your child's regular meal and snack schedule as much as possible during the Thanksgiving weekend. This helps maintain a sense of routine and stability for them.
Create a Comfortable Environment:
Safe Space: In the midst of the Thanksgiving feast, designate a cozy and quiet area where your child can retreat if they feel overwhelmed. Having a familiar space provides comfort and a sense of security.
Offer a "Safe Food" Option:
Familiar Favorites: Understand that the holiday table might be filled with new and unfamiliar foods. Ensure there's a "safe food" option for your child, something familiar and comforting that they enjoy. Are they only willing to eat the rolls with butter? That's perfectly okay.
No Pressure to Explore New Foods:
Respect Individual Preferences: Recognize that children, especially in a chaotic environment, may be hesitant to try new foods. Avoid putting pressure on them to experiment with unfamiliar dishes during the holiday meal.
Encourage Mindful Eating Practices:
Teach Presence: Encourage your child to be present and mindful during the meal. Discuss the flavors and textures of the food they choose to eat, fostering an awareness of their own hunger and fullness cues.
Model Positive Eating Behaviors:
Lead by Example: Demonstrate a positive relationship with food by modeling mindful eating behaviors. Avoid restrictive language or negative comments about your own food choices, creating a positive atmosphere around the table. Cut others off if they decide they NEED to talk about their diet in front of them.
“We are working on forming a positive relationship with food in our house. I’d appreciate it if you didn’t talk about your diet or comment on the food. If you need to talk about it, please make sure my kids aren’t around”
Celebrate Variety:
Diverse Options: Emphasize the abundance of choices available, allowing your child to explore different foods at their own pace. Celebrate the diversity of the Thanksgiving spread without imposing expectations.
Lower your expectations:
If your kids just want to run around and don’t want to sit down for the meal - don’t stress - they’re enjoying themselves and making memories, even if it’s not centered around the food. It won’t ruin their health to miss a meal or graze throughout the day. Try to have safe food options for later and get back on a more structured eating schedule later in the weekend!
This Thanksgiving weekend, let's embrace a healthful and compassionate approach to nourishing our bodies and our kiddos’. By incorporating intuitive eating principles, fostering an abundance mindset, practicing mindfulness, and prioritizing self-care, we can create a holiday experience that focuses on joy, connection, and overall well-being. Remember, your journey towards a healthier relationship with food is a continuous, personal adventure, and the holiday season provides a wonderful opportunity to celebrate this growth. Happy Thanksgiving!
Side note: if you are feeling ready to do more intuitive eating work for yourself AND your kids, I am running a black friday special on my course. The price will NEVER be lower (they’re increasing in 2024) AND you will have the course, as well as all of its updates, as long as it exists. You have nothing to lose! Use code BLACKFRIDAY23 for $50 off the list price of $149. Buying as a gift (what a great stocking stuffer!)? Just enter their name and email instead of yours!