For the client who is panicked about the meal itself and how it will affect her goals:
I’d like to take a moment to remind you that the main foods of Thanksgiving: turkey, sweet potato, green beans… on any other day we would call this diet food or clean eating.. LOL. So usually its not the food itself which is so worrisome but it could be.
Are you worried you are going to over eat?
Are you worried that the food will be prepared differently or will be different than the foods you usually eat?
What do you want your food consumption to look like at this meal?
How do you want to feel during the meal and afterward?
How could you feel good during this meal?
Can you visualize yourself the way you want to feel after the weekend or gathering?
What could you do to prepare in advance to make yourself have that desired result?
The answers to these questions will be different for each client but these questions are some tools for you to begin to eat mindfully.
If you are going to be away and not in control of the food and how its prepared or served, what you do have control over is eating when you are hungry and stopping when you are full and not eating when you aren’t hungry. Allowing yourself time (20 minutes or so) for your body to register fullness. Or finding something else to do when you want to eat for reasons other than physical hunger.
Worst case scenario: you over-eat..and then you will get back on track and not blow it all out because its not about what you do one day or a couple of days. It is about what you do the rest of the year that determines the outcome of your combined choices. Maybe set the goal or intention to make it through the holiday with joy rather than being sick about worries about the food and definitely come back to training regardless of the outcome.
Here are a few more tricks to help you be able to make stick to these goals:
- Bulk up on self-care before the event: get enough sleep, fill up on time with people who “get you, “ meditate or take yoga or pray, work out and get those endorphins flowing get your nails done- whatever it takes to help you feel balanced, good enough and pretty enough.
- Stay hydrated
- Avoid the alcohol- it lowers inhibitions and can lead to poor decision-making and dehydration
- Be your own best friend. If you find that you are saying things to yourself which don’t make you feel good, ask yourself if your best friend would talk to you this way. (If she would, it might be time to get a different best friend). Change the internal dialogue into one of affirmation and support.