Feeling guilty about all those holiday snacks? Don’t be. It’s not just stressful; it’s often counterproductive too.
Food guilt is common during the holidays. All that snacking on festive treats can certainly lead to weight gain after all.
But a bite here and there at the annual holiday party? It’s not the calories you should be concerned with. It’s the stress from worrying about them.
“What I tell my patients who are faced with that stress or that guilt or that shame when it comes to holiday food [is] ‘You know what? Enjoy what you need to enjoy,’” Dr. Lindsey Beauboeuf told The Atlanta Journal-Constitution. ”But there’s a way to do it.”
Beauboeuf practices lifestyle medicine in Atlanta, and describes herself as a “champion for culturally fluent care, especially for Afro-Caribbean and Black Americans.” Her new clinic, Mozaik Lifestyle Medicine, will be opening soon and will focus on nutrition, movement, rest, relationships, purpose and faith as powerful tools for battling chronic conditions.
The AJC spoke with Beauboeuf to break down how holiday eaters can enjoy their festive snacks this year without unnecessary stress. It all starts with turning your focus away from calories and towards your community.
It’s not about the calories
Stress can contribute to weight gain, so calorie counters may find it counterproductive to worry over holiday meal nutrition. Instead of counting calories, consider counting memories.
Credit: Taty Streetman – Ploosh Photos
Credit: Taty Streetman – Ploosh Photos
“Cultural food — holiday food — is not just calories," she said. “It’s heritage. It’s community.”
Family recipes generationally handed down, fond memories of sharing a bite with a friend, a familiar smell reminding you of a childhood moment — holiday meals are often full of stories worth sharing.
“Taking the emphasis off of the element itself of the food — off of the calories, off of the ingredients — and making it about the people, about the stories, that’s what will uplift your mood." Beauboeuf said. “That’s what will fill your cup, and ultimately that’s what’s healthy for your mental health.”
And if a slice of pie or second roll finds its way onto your plate? Don’t stress it.
“It’s the holidays; it’s expected,” she said. “People will overindulge. That’s OK. It’s not undoing all your progress. One time doesn’t mean every time. Don’t beat yourself up.”
Tips for stress eaters
The holidays can be a stressful time for many reasons, often leading to stress eating. This is a coping mechanism caused by an increase in hunger when our body produces stress hormones, Beauboeuf explained.
Instead of eating to cope with stress, she suggested turning to healthier coping mechanisms ahead of the big holiday party. If you tend to eat your feelings and are concerned you’ll overeat this holiday season, don’t fret. You can plan for success before the big holiday party comes.
“What I tell my patients and what I tell everybody is eat at home first,” Beauboeuf explained. “Because if you go anywhere super hungry, you’re gonna eat everything.”
The Atlanta doctor suggested eating something with a lot of fiber or protein to keep you full for longer. And don’t forget to hydrate with water before the event, because chances are a lot of alcohol will be served.
Mindful eating can help you enjoy the foods that relieve your stress without feeling the need to overeat.
“Grab what you like,” she said. “That dish that you have to have? Put it on your plate. Savor it. Take your time. Don’t watch TV while you’re eating. Enjoy your food. Take your time with the food.”
Credit: Taty Streetman – Ploosh Photos
Credit: Taty Streetman – Ploosh Photos
And don’t forget to take advantage of opportunities to get moving.
“It’s the holidays,” Beauboeuf said. “Put some holiday music on [and] move your body. We are wired to move. If you’re not eating to soothe that stress, let’s do something else.”
If dancing isn’t your thing, a nice walk can do wonders too.
The bigger picture
Food guilt is a common feeling during the holidays. As best you can, let it go.
“The holidays should fill more than just your plate,” Beauboeuf noted. “The holidays are here to nourish your connection, and they are meant for celebration, to really get together, to build back community that we probably have lost during the pandemic.
“Because everybody’s in a silo right now. So the holidays are meant to celebrate love, community and culture at the table.”
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