Clementine Briarcliff Manor Registered Dietitian Megan Fahey, MS, RD, CDN discusses eating disorder recovery through the holidays in this week’s blog post. Megan outlines tips to offer you or your loved one support around the holiday table.
It is once again the most wonderful (and stressful) time of year! Along with shopping, decorating and gift giving, cooking and baking are included on the never-ending to-do list. From Thanksgiving dinner through New Year’s celebrations, food undeniably plays a central role at holiday gatherings. For an individual struggling with an eating disorder, or working to maintain recovery from one, the overwhelming focus on eating can take away from celebratory experiences with family and friends. The following are tips to offer you or your loved one support around the holiday table.
Schedule holiday plans in advance in order to make any necessary adjustments to your meal plan. Gather details on the location and timing of each event, as well as the type of food served. Work with your dietitian prior to a holiday party to create a balanced plate from the dishes that will be available. Focus on incorporating a variety of textures, colors and flavors to enjoy. Keeping in line with a 3 meal + 3 snack meal plan model, try selecting appetizers or desserts for one or more of your “snacks” to normalize your style of eating for the holidays. If you or your loved one have food allergies or dietary restrictions, be sure to collaborate with the hostess and bring alternative dishes as needed. Although the meal plan is a tool to help you navigate decisions around food at the table, it is important to maintain flexibility around timing of eating and selection of food. Becoming attuned to your physical body will ultimately shift your focus away from an external meal plan. Eating disorder recovery is possible when you provide yourself permission to nourish yourself based on your body’s internal cues and desires.
Ask for Support.
This is a time of year to connect with those around us. Open up to a trusted family member or friend to communicate whatever support you may need to follow your established meal plan. Identify particular food behaviors you are working on and explain how your “ally” can best support you at the table. Maybe you need a second set of eyes assessing your portion sizes, or someone to pace with you during the meal. It may be stepping aside before and/or after the meal to briefly process your emotions and check in with your hunger / fullness levels. Eating disordered thoughts and urges are isolating, even when surrounded by a room full of people. Reach out and ask someone to help you process the emotion of the holiday to help resist eating disorder urges before, during and after the meal.
Mindfulness practices such as deep breathing will activate the parasympathetic nervous system and ease the muscles of the digestive tract. Your mindset while eating impacts not only the quantity of food you consume, but also how well your body is able to digest and absorb the nutrients present in the meal. Take a moment before the first bite to place both feet on the floor and take a few deep breaths to help calm your nervous system and ground yourself at the table. Although it sounds simple, mindful breathing will restore oxygen to the brain, helping you think clearly and make more effective decisions.
Create New Traditions.
It is not uncommon for holiday discussion to revolve around food, often times referencing the “good” or “bad” qualities of each component of the meal. This can be especially triggering to hear if you are working to establish a more nourishing relationship with food and your body. Although it is not possible control the attitudes of those around you, try introducing games or music at your family gathering to help shift the focus from food talk to interpersonal connection. Set a goal to interact with family members in a different way by engaging in conversation around shared interests or offering non-appearance related complements to at least 3 people. Remember that most people experience some level of anxiety at holiday gatherings and may also benefit from creating new traditions for the day.
Give to Yourself.
During this season of giving, it is extremely important to tend to your own needs. There is such a beautiful energy in the spirit of the holidays, which can be overshadowed by your anxiety around food and eating. Create time in your schedule for self-care, incorporating relaxing activities to balance social holiday events. Implement a gratitude practice to connect with the abundance of your life. You have worked so hard on this journey of eating disorder recovery and are inherently worthy of experiencing all of the joy of the holiday season.