The holiday season can be a time for joy, family gatherings, and festive celebrations. However, for those recovering from an eating disorder, traveling and navigating holiday meals can be challenging. New environments, social pressures, and the focus on food can increase anxiety and discomfort. Here at Laura Cipullo Whole Nutrition + Yoga, we help clients navigate meal-related challenges that can arise during the holiday season. Here are some of our go-to tips that promote recovery, while prioritizing your well-being.
- Plan ahead and build in downtime. Travel days can be action-packed. Consider planning ahead for some downtime to rest and re-charge your social battery, before feelings of overwhelm arise. This may mean building in time to rest between plans, or ensuring that you have some time for slower moments at the start or end of your day.
- Bring snacks. Travel is not an excuse to skip meals or snacks. Bring along travel-friendly foods such as nuts/nut butters and granola bars that are portable and easy to pack. Having snacks on hand will help ensure that you do not go too long without fueling your body. Discuss with your dietitian which snacks might be good options for you to keep with you while traveling.
- Balance your plate. Aim to balance your mealtime plate with a combination of all three macronutrients: protein, fat, and carbohydrates. A combination of all three macros will give you a balance of nutrients to fuel your body. Discuss examples of balanced holiday plates with your Laura Cipullo Whole Nutrition + Yoga dietitian.
- Practice self-compassion. Recognize that it is normal to feel varied emotions throughout this busy season. You may deviate from your usual meal structure and meal plan. Remind yourself that you are doing your best.
- Incorporate mindfulness and grounding practices. Luckily, you don’t need to pack anything additional to be able to practice your favorite mindfulness techniques while on the go. Check out our five favorite meditations to help you through this busy time.
- Comfy clothes. Pack clothes that you feel comfortable and confident in. Choosing clothing that makes you feel comfortable will allow you to spend more time in the moment and less time worrying about how you look.
- Communicate with your support system. If traveling or visiting friends or family, communicate your concerns and express what you might need to feel supported. Work with your care team to help brainstorm language to express your needs.
- Communicate your boundaries. Holiday meal times can bring up a lot of conversations around food and bodies. Work with your dietitian or therapist to roleplay possible scenarios, practicing how you would navigate and respond to comments about food choices that respects and enforces your boundaries.
Traveling during the holidays can be a mixed bag of joy and stress, especially for those recovering from an eating disorder. By planning ahead and prioritizing your well-being, you can create a more positive experience. Remember, you are not alone in this journey. With the right tools and support, it’s possible to enjoy the festive season while taking care of yourself.
Reach out to our team of eating disorder experts to come up with your holiday game plan. Wishing you a happy and healthy holiday season!
