‘Tis the Season for Holiday Feasts
Holiday meals can be especially difficult for those dealing with disordered eating or body image. This email describes behaviors/mindsets that might be painful to anyone struggling with or in recovery from an eating disorder. Please visit https://www.nationaleatingdisorders.org/help-support/contact-helpline if you or a loved one needs support this holiday season.
The Ultimate Thanksgiving Guide
If you love Thanksgiving and everything about it and can't wait to feast....
Go forth. Enjoy.
If you're anxious about over-eating...
First, give thanks for a full table and full belly. More than 40 million Americans struggle with hunger, and times are even tougher for many people this year due to the ongoing pandemic. [If you'd like to help, check out Feeding America, Meals on Wheels, and No Kid Hungry campaign.]
Second, know that it's okay to indulge, if you want to. One day of eating "too much" or "unhealthy" -- whatever those terms mean to you -- will not ultimately make a difference. It's what happens most of the other days of the year that has the greatest impact.
If you want to eat a reasonable amount so you don't end up feeling like an uncomfortable stuffed turkey at the end of the meal, make sure you eat beforethe main event. None of this fasting until the feast nonsense -- it's just going to make you ravenously hungry and cause you to eat even more. Have a normal breakfast and lunch (depending on what time dinner is).
Take a small amount of the dishes you really, really want, and leave the fillers you could care less about. Notice how you feel after eating, and if you still want more, go for it. By the way, that's the same way to practice mindful eating the rest of the year, too ;)
If you're worried about "burning off" the calories or "earning" pie...
You do not need to earn your food.Seriously.I mean it.
The fitness and health industries continue to promote harmful misinformation with pre-Thanksgiving "Thighs Before Pies" and "Burn Off the Bird" workouts and charts that match Thanksgiving foods with the amount of time you'd need to do a certain exercise to "burn it off."
That's just not how it works.
Everyone will burn a different number of calories depending on their age, weight, fitness level, and intensity. Exercise calories aren't Chuck E. Cheese tickets you can just cash in for an extra slice of pie of equal value. It's more complex than that.
Besides, it's 2020. The last thing we need at this point is a workout or misleading chart making us feel bad about eating dark meat or pecan pie.
If youwantto work out pre-Thanksgiving dinner because that's how you like to start your day, or you have a Turkey Trot tradition to uphold, or you know it will relieve stress, go for it. Enjoy. And if you'd rather not, that's ok, too. No guilt or shame either way.
If you're dreading family members commenting on your body or what's on your plate...
PSA for everyone: EYES ON YOUR OWN PLATE.
If you're on Zoom and someone says something, just log off and text them that your internet went out. (One positive thing about virtual holidays!)
If you're in person and someone makes comments, I'm sorry. You deserve better. But you're not alone. And there are a few options.
Be polite but firm and set the boundary that your body and your plate are not up for discussion. Easier said than done sometimes!
Respond with a question that makes them understand how uncomfortable their questions/comments are, i.e., "Should you really be eating all that?" is met with "Why do you ask?" or "Should you really be commenting on what I'm eating?"
Stare awkwardly and don't really respond. I mean, what does one say to "Wow, that's a lot of food for a one person?" I usually go with "Yup" and an aggressive fork stab, but you could also eye up the commenter's full plate and turn it around on them.
Educate them! Turkey is a great source of protein, everyone needs some amount of carbs, and it doesn't matter how many calories are in your favorite casserole -- you can still enjoy it.
Just tell them your internet is out and walk away.
If you're training for something and are worried about screwing up your progress or eating off meal plan...
If you're on a super strict plan to support your fitness or training goals, you should be working with a coach! And they should have set you up with a solid plan for Thanksgiving Day.
Basically, treat it like you would any other meal. (This goes for the rest of us, too.) If you'd normally focus on lean protein and veggies, stick with white meat and veggies. This year, more than ever, we're veering away from traditions out of necessity, so this is the time to set a new tradition of making your meal one that works for you.
No matter what...
Remember that it's one day (or a few, if you're living that leftover life with me).
One meal or one workout will not make you, and it will not break you.
It's what you do every other day that counts.
Consistently eating a range of foods in appropriate amounts, moving your body, managing stress, and getting enough sleep will do amazing things for your long-term physical and mental well-being.
