The Ultimate Holiday Season Survival Guide: 10 Tips To Get You Through

You might probably be thinking: my God, here comes ANOTHER survival guide telling me to watch my portions and avoid high-fat, high-sugar, high-calorie holiday foods.

If you’ve been following me for any amount of time, you’d know that I’m not a fan of unnecessary restriction in the slightest, as it can lead to disordered eating, binge eating, and/or food anxiety (which in itself is a lot more harmful than the food you’re actively trying to avoid).

So no, this isn’t just another one of those guides. Here’s what I think can be more helpful around the holiday season:

1. Set boundaries

   We’re starting with the most helpful one, but also the hardest one to maintain in place. The unfortunate thing about boundaries is that we often have to reinforce them, whether that’s with ourselves or others. Many people feel offended when boundaries are set (for example, when unsolicited comments about your weight/appearance are made). The truth about boundaries is that it is a way to show the person that you care enough about your relationship to continue to give them access to you, but in a way that makes both parties feel comfortable. Your relationship can continue to live on, but without strain.
   
   An example of ways you can set boundaries with others is through considerate and respectful communication. Tell them you feel uncomfortable when talking about your weight gain/loss or what foods you have on their plate, or tell them you don’t know enough about their new diet to converse about that specific topic.
   

2. Redirect the conversation after setting boundaries

   The act of setting a boundary can take the receiver of the boundary aback. A way to ease the blow after having set or reinforced it is to redirect the conversation. Have a few topics in mind before going to your dinner/party/gathering and pull them out as needed to redirect the conversation.

3. Remember your values when hearing others’ comments/opinions

   Here’s the thing: people will have differing opinions about nearly anything. That’s just a part of life, and we can’t (and sometimes even shouldn’t) waste any effort trying to argue, to protect our own energy and peace of mind.
   
   When faced with unsolicited opinions and comments, other than setting boundaries, remember your own values: what’s important to you. For example, if you know you’re confident in your own skin and know you’re healthy, a comment about your weight or appearance, or a false concern for your health won’t bother you as much. This allows you to give yourself the internal validation you need and will allow you to live your life in line with your values, and nobody else’s.
   
   Combine with the next point.

4. Remember: other people are often projecting their insecurities

   This one stands alone. Comments about weight and appearance are usually a reflection of what they have going on inside their own mind, and often have very little to do with you, even though someone may paint it as just “caring about you”. Remembering this can help you move past it a little easier.

5. Holiday meals are just that: normal meals

   You can definitely continue eating in a balanced way, even around the holidays. Though often certains foods that aren’t usually present in our diet are more abundant around the holidays, we don’t need to put them on a pedestal as compared to others. You can incorporate all foods in your holiday meals, and ask yourself what you could add to make the meal more balanced.

   For example, let’s say you love fried chicken. It is a source of protein and fats. Perhaps adding some colour via fruits and vegetables on the side can be helpful.
   
   Another long-term strategy that could be helpful would be to have “holiday” foods here and there throughout the year. That way, we won’t stress or obsess over these foods when the holidays roll around. Having these foods around every once in a while may signal that we don’t need to binge around the holidays, in order to “start fresh” when the clock strikes midnight on New Year’s.

6. Keep listening to your fullness

   Just because there is an abundance of food, doesn’t mean we need to eat it all in one sitting, to the point of feeling physically ill. That’s just not fun. The food will still be there later when you’d like to have some again. And you can have some again.
   

   A helpful mantra: “I can have as much as I want of this food, but I don’t need to have it all now.”

   
   Keep in mind that eating past fullness MIGHT STILL HAPPEN! Feeling guilty or ashamed about it won’t change anything. If anything, it might actually fuel a binge-eating episode. We can take it as a learning experience and be more present during our next meal/snack.
   
   To help with understanding overeating, I’ve written another blog post here.
   

7. If overdoing it on alcohol is a concern:

   Something that can be helpful is to have your drink with food to slow down the pace. If not, having some tasty non-alcoholic alternatives can be helpful, and will keep your hand busy even during awkward conversations.
   

8. Remember gentle nutrition & eat foods that actually make you feel good

   “If I allow myself to eat all the foods, even while listening to my fullness, won’t I just be eating foods that aren’t nutrient-dense?”
   You know what, maybe at first. However, usually after a few meals over a certain period of time of eating lower nutrient-dense foods, our body starts to crave foods that will make us feel our best. Putting all foods on the same playing field, and not seeing any as “good” or “bad” can be a good start.
   Also, working by addition, instead of cutting out/restriction, can be helpful. Keep the meals/foods that you enjoy on your plate, and think of what foods you can ADD to the meal to make it more balanced/nutrient-dense/delicious, whatever it is you’re aiming for.

9. Look at the bigger picture

   If you eat 3 meals a day, you eat 1095 meals a year. If you have 10 “holiday” meals, that accounts for less than 1% of the meals you have all year. The holidays are just a small portion of your yearly meals.
   
   What matters more is the bigger picture and consistency instead of perfection (pssst, perfection doesn’t exist). Don’t stress so much.

10. Be present. Be merry. Live in the moment. Enjoy your time.

    Do we really want to inconsolably obsess over what we’re eating during our limited time on earth instead of enjoying the company of others?
    
    
    Final words

    The holidays are a challenging time for many when it comes to nutrition. In the bigger picture, it contributes to the “restrict/binge” cycle in the sense that we completely binge around the holidays, with the promise that we will be able to restrict (which doesn’t last long) in the new year.

    When we heal our relationship with food and find balance with all foods, the holidays become significantly less stressful.

    
    If this is something you’re struggling with and are looking to work with a Registered Dietitian, click the link here to schedule a FREE 15-minute discovery call (CANADA-WIDE except ON, AB, PEI) to see if we would be a right fit.
    
    Happy Holidays!