All I want for Christmas: Is a Guilt-Free, Shame-Free Meal

Well, the holidays are upon us. We survived Thanksgiving and now we have Christmas and then New Years Eve. This time of year is stressful for so many reasons. Family in town (some we like more than others), friends visiting, parties, and drinks and food for days! 

All I want for Christmas this year is food freedom. Freedom from the negative thoughts that cloud my brain any time I even think about eating a Christmas cookie, or pizza while we decorate the tree. Or all the heavy food that is served at Christmas dinner. I want to be able to walk into the room and make a healthy, conscious decision to either eat the damn cookie or not and have no guilt or shame either way.

It's so easy to get overwhelmed and stressed out about all the food that will be available over the next month. As someone who has suffered with body image issues my whole life, I used to always get nervous and start thinking about the months of November and December and how I was going to navigate all the treats way back in August! That of course created even more stress than the general stress of what holidays bring. I"m surprised I didn't have a panic attack.

As I got healthy, I created tools to help ease the stress around the holidays. Some of those tools were as simple as:

• Journaling every day to stay present in where my mind was going and how I was feeling.
• Planning out my meals ahead of time. If I knew there was going to be a party with a lot of sweets (I have a major sweet tooth) then I would make sure to start my day off with a high protein breakfast, a healthy snack a few hours later, protein packed lunch, and another healthy snack before heading out to the event. 
• I made sure to drink plenty of water every day so I didn't become dehydrated. I don't know about you but a lot of times I would end up having food guilt after overeating when I wasn't even hungry. Thirst can sometimes be mistaken for hunger.
• I kept up my exercise routine. Even if on some busy days that only looked like going for a walk, I made sure to do something every day. This helped not only keep my body in shape but it helped my mind from spiraling. Movement every day, no matter how big or small does so much more than tone up the body. Mentally, it is the best thing for me to overcome my worries.
• And lastly, I gave myself a break. If I did all of the above but still over indulged with the treats, I told myself it was ok and that one night wasn't going to derail all the hard work I had put in. I would enjoy the treats with my family and friends, and wake up the next morning with a clear head and start over again with the same intentions.

For those of us who have spent out entire lives worrying about what our body looks like, times of stress can seem unbearable. It's easy to give in to the triggers and just give up. We could easily go back to binging and purging or starving ourselves. We could always do hours of cardio to burn off that one cookie we ate. OR we could choose to show up differently and understand that food is fuel for our body. Without our body we wouldn't exist. If we don't nourish this one body we were given, then we won't have a body left to live in. So eating a dessert here or there, or enjoying a big meal at the holidays isn't enough to undo the years of work we put in to get to where we are today. Shame and guilt free around food.

As we continue to get healthy and move forward with sustainable eating patterns, realistic workout goals, and mindfulness practices, we begin to break free of the negative self-talk that is running rampant in our heads. We begin to see food as , well food. It's not evil. It's not out to get us. It is here to nourish our bodies. 

This year, lets try to focus on the people who love us, the memories we are creating, and have a guilt-free, shame-free holiday season. Here are some more tips:

Nutrition Tips

1. Focus on Balance, Not Restriction
•  Enjoy holiday treats in moderation without guilt. Balance indulgences with nutrient-rich meals featuring lean protein, whole grains, and colorful vegetables.
•  Use the "add, don't restrict" mindset by adding nourishing foods rather than avoiding festive favorites.
2. Mindful Eating Practices
•  Eat slowly and savor each bite to recognize fullness cues.
•  Check in with yourself: Are you truly hungry, or are you eating due to stress or tradition?
3. Hydration First
•  Stay hydrated with water, herbal teas, or infused waters. Dehydration can sometimes feel like hunger, leading to overeating.
4. Plan Ahead
•  Before attending gatherings, have a healthy snack to avoid arriving overly hungry.
•  Offer to bring a nutritious dish to share, ensuring you have options aligned with your goals.
5. Support Blood Sugar Stability
•  Include protein and healthy fats with meals to manage energy and cravings, particularly important during menopause.

Fitness Tips

1. Stay Consistent with Workouts
•  Prioritize short, effective workouts when time is limited—like 20-minute strength training, yoga, or a brisk walk.
•  Schedule movement into your holiday plans, such as family walks or active games.
2. Adapt to Your Energy Levels
•  Listen to your body. If stress or fatigue is high, opt for gentler workouts like stretching or restorative yoga.
3. Keep It Fun and Social
•  Involve friends or family in physical activities, such as holiday-themed runs or dancing. This can help you stay active and create memories.
4. Incorporate Strength Training
•  Strength training is especially beneficial for maintaining bone density and muscle mass during menopause. Aim for 2–3 sessions per week.
5. Make Movement a Daily Habit
•  Even small amounts of daily movement, like walking for 10 minutes after meals, add up.

Managing Holiday Stress and Mindset

1. Set Realistic Expectations
•  Aim to maintain your progress, not necessarily make huge strides during the holidays.
2. Prioritize Rest and Recovery
•  Quality sleep and relaxation are crucial for hormone balance and overall well-being.
3. Practice Gratitude
•  Shift focus from food and appearance to enjoying connections and traditions.
4. Challenge Negative Thoughts
•  If guilt or self-criticism arises, remind yourself that health is about long-term habits, not a single meal or week.

Happy Holidays!

Kim