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Guilt-free Holiday Eating! Yes, it's possible. πŸ˜‹

publishedabout 2 months ago
2 min read

Hi! I’m Jenna. Welcome to The Spark Wellness Newsletter. I’m a holistic mental wellness coach. I operate at the intersection of mental health, self-care, nutrition and REAL LIFE.

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This is what you can expect to receive in my weekly(ish) newsletter:

  • Strategies for managing stress and overwhelm
  • Evidence-based research and recommendations you can use to take care of your mental wellness
  • Recipes and insights that can help you use good mood foods to boost your energy – the best antidote to stress!

Curious? You can also check out my bio and my work here .

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Enjoy your favourite holiday foods, without feeling guilty.

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During the holidays it can be hard to say "no" to all the extra tasty treats around the house, at work and at holiday gatherings. During the holidays, do you find yourself eating foods you wouldn't usually eat? Do feel like you are eating more than you usually would, as well? I know lots of people struggle with how to enjoy holiday foods without feeling like you have no self-control.

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This year, I want to encourage you to go into the holidays with strategies to help you enjoy the food without feeling guilty. You don't have to feel guilty and you don't need to feel bad about yourself for eyeing your favourite holiday desserts.

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Here are practical ways to enjoy those holiday foods you love without feeling guilty or deprived, and I'm going to share some of my strategies with you today. Here are a tip to help you enjoy holiday food without guilt or deprivation:

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1. Eat only what you love.

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When the food is first served, take a good look at all of it. If it’s buffet-style, walk along the buffet first without taking anything to see what’s there and make your own mental map of the items that you genuinely love. Then, start at the beginning of the buffet and only choose those special items to add to your plate. Fill the rest of your plate with healthy items. Don’t waste your time on anything you won't truly love.

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The same goes for desserts.The problem with the holidays is those big tables of cakes, cookies, and pies. It can feel like you're missing out if you don't try everything. Again, choose your desserts wisely. If you find there are multiple desserts you want to have, cut small pieces of them so you can have a taste of each one.

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2. Stop feeling guilty.

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Indulging for special occasions is absolutely fine. Read that again! You deserve to relax with your loved ones and enjoy something special. Be mindful as you eat and savour every bite so you’ll truly appreciate the indulgences.
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3. Balance healthier foods with higher fat and sugar items.

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Make sure your meals include protein, vegetables, healthy fats and complex carbohydrates. Including all of these types of foods will help your body feel nourished and satisfied. You won't feel you need to overeat and it will reduce cravings. You'll be able to choose the desserts or holidays treats you enjoy and savour them, knowing you've also included good mood foods to nourish your body and brain.

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4. Put your fork down between bites.

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This mindful eating trick is great year-round! After every bite of food you take, put your fork down on the plate and take your hand away. Chew your food slowly, then swallow it before picking your fork up again. This helps you slow down and eat mindfully. It also allows you to talk to your loved ones and enjoy their company instead of being entrenched in eating.

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5. Check in with yourself

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At the end of your meal, check in with yourself and see if you actually WANT a taste of dessert. So often we eat dessert out of habit or obligation. If you don't honestly want it, you can say "no thank you."
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By using these tips, you’ll enjoy more of the foods that make the holidays so delicious without feeling guilty. These are simple strategies, and they work!

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Enjoy your holiday favourites!

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Take care and be well,

Jenna Kelland (she/her), PhD (Adult Education)

Holistic Mental Wellness Coach

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www.sparkwellness.ca​

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Check out my latest blog post: The Relationship Between Stress and Nutrition​

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I'm on Facebook and Instagram @SparkWellnessNutrition

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