A Guest Post from Nutritionist Amy Fox
The holiday season is meant to be the most wonderful time of the year, but for many people, it’s a time of stress and emotional eating. The abundance of delicious food and the pressure of buying gifts, preparing meals, and socializing with family and friends can take a toll on our mental and physical health. But it’s important not to beat ourselves up about it. This article will provide five practical tips for coping with holiday stress eating. We will also discuss what happens when we stress eat and how to feel better afterwards.
Identify Your Triggers
The first step to avoiding stress eating is to identify your triggers. It could be boredom, loneliness, anxiety, or the availability of sweets. Once you know your triggers, you can create a plan to avoid them. For example, if you tend to eat when stressed, consider taking a short walk or practicing deep breathing exercises. One of my favorite strategies is decluttering a drawer or folding a load of laundry.
Put Healthy Snacks in Reach
The best way to avoid stress eating is to have healthy snacks at the ready-get the snacks out and in plain view. For example, slice up peppers (always add a dash of salt!) and put them out on your counter or at your desk. Choose high-protein snacks like boiled eggs, turkey slices, and cheese sticks to keep you full and satisfied. Just make sure to avoid sugary and salty snacks, as they can trigger cravings and overeating.
Practice Mindful Eating
Mindful eating is paying attention to your food, savoring every bite, and eating slowly. Eating mindfully makes you less likely to overindulge and more likely to feel satisfied. Start with a small portion and take the time to enjoy each mouthful. Be intentional by setting a timer. Put down your fork between bites and focus on the food’s taste, texture, and aroma.
Don’t Skip Meals
Skipping meals to “save room” for holiday treats is tempting, but this can backfire. When you skip meals, you’re more likely to overeat later. Instead, eat regular meals throughout the day, including protein, fiber, and healthy fats. This will keep you feeling full and satisfied, making you less likely to crave unhealthy snacks.
Practice Self-Care
When you’re stressed, it’s important to take care of yourself. This could involve taking a warm bath, reading a book, listening to music, or practicing yoga. When you take the time to care for your body and mind, you’re less likely to turn to food for comfort. Remember that emotional eating is normal, and indulging in your favorite treats in moderation is okay.
Recovering from Stress Eating
Okay, so you overate. How can you quickly recover? Try a homemade digestion tea made with ginger, mint, and lemon to help calm your stomach and ease digestion. A hot bath or a heat pad can also help soothe your stomach.
Remember, emotional eating is normal, and we shouldn’t beat ourselves up. If you do find yourself in this spot, practice self-compassion and focus on making the next best healthy choice.
About: Certified Nutritionist Amy Fox is on a mission to educate everyone about how our food choices affect our health and happiness. Amy holds a Master of Science in Food and Nutrition Sciences and is a Certified Functional Food Professional and founder of Food and Mood Lab. Learn more at foodandmoodlab.com.
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