Three ways to support our body and mind with nourishing foods whilst enjoying the festive extras
The month of December, and winter in general here in the northern hemisphere often brings a change in appetite, hunger, choice and availability in foods. Warming casseroles and stews with root vegetables and mashed potatoes, fruit crumbles and custard, nourishing soups and crusty breads are often synonymous with the darker colder weather that we get here in Ireland. Seasonal festive foods line the supermarket isles and thoughts of entertaining family, friends and loved ones with cheese boards, crackers and nuts come to the fore.
For some folks this time of year brings joy and creative opportunities with food and festive celebrations. However for others it can bring immense stress with food-oriented social visits, anxieties of having different foods in the home, fear of enjoying more energy dense foods, plus hyper-vigilance and keeping detailed track of what has been eaten and drank. Any compromise with our relationship with food can often be elevated at this time of year.
I also think it's important to mention that having physical access to a variety of foods is a privilege not all can enjoy. One in ten families in Ireland live with food insecurity and with rising food prices these numbers are likely to only increase. I'd like to highlight the great work by Good Grub who are a not-for-profit initiative dedicated to delivering nutritious fruit & veg parcels directly to the families of DEIS school children around Ireland. DEIS is a national programme that addresses the needs of children and young adults in disadvantaged communities.
So what are some of the ways that we can start to make peace with food? And what does it actually mean to "make peace with food".
Much of the nutrition information we consume, whether that be through social media, education, family members and peer groups or public "health" campaigns can leave us believing that there are "good" and "bad" foods often based on their nutritional content or according to where they are on the ultra-processed food (UPF) scale. This dichotomised way of relating to food can cause us to internalise food messages; we eat the "good" food(s) and feel virtuous, however we eat the "bad" food(s) and we feel shame. Food and eating-related guilt can impair someones quality of life and at its extreme can be debilitating and contribute to poorer mental health outcomes (Mason et al 2021).
It is possible to acknowledge and hold true that there are certain foods that offer us more nutritional diversity that support the health and function of our body AND recognise that there are foods that we eat simply for pleasure, joy and celebrating life. How can we then soften some of the dichotomy that sharply surrounds food, eating and "health messaging" whilst also honouring our body's need for adequate nutrition?
1. Permission
How often do we choose to eat something with the internal monologue of "I shouldn't be eating this....", or "I know this isn't good for me but..." only to mindlessly eat it in a haste without tasting it and then feeling guilty (?!) Offering ourselves the permission to eat a food/meal consciously regardless of the nutritional profile or attaching moral meaning to it can go a long way to a more peaceful relationship with food. Giving ourselves permission to enjoy food will also support a more mindful eating experience allowing us to connect with our appetite cues (hunger, fullness and satisfaction), eat slower and savour our meal which also contributes to more comfortable digestion.
2. Grey-Area-Thinking
A "black and white" or "good and bad" way of thinking about food can contribute to rigid and restrictive food choice and eating patterns with a number of days or weeks filled with strictly "good" foods only to be followed with the collapse of restraint. This pendulum way of eating can not only contribute to food guilt and anxiety but the inconsistent behaviours can also contribute to digestive discomfort, low mood and energy. Consider moving away from the black and white edges of food beliefs and into the more neutral grey-area, where all food can fit into a a way of eating that feels relaxed, nourishing and more care-free. It may be helpful to loosely think about what foods you are enjoying over the course of three days or so and seeing if there is enough variety of the different food groups.
3. Context
Aside from true food allergies and intolerances, our long term nutrition-related health is not dependent on the one food or meal that we eat so now and then but (as Laura Thomas PhD states in her book "Just Eat It") on what we are eating and doing consistently over a longer period of time. For me one of the most important components of nutrition education is to learn that food and nutrition is context dependent. Looking at the overall dietary patterns over a period of time, as opposed to hyper-focusing on any one food in the meal or snack, is far more conducive to a peaceful and nourishing relationship with food. Consider looking at the foods your are combining and know that it is possible to add certain foods that (for example) may contain more fibre, or more protein to complete your meal or snack.
If you would like to know more about any of these concepts in the realm of food and eating, do consider reaching out and book a call with me. If you are concerned about your own or a loved one's relationship with food please speak to your GP or consider contacting Bodywhys who are an excellent Irish support organisation for eating disorders and disordered eating.
Wishing all my clients, students and readers a peaceful Christmas time
and a kind and compassionate start to 2025.
-Petra-
If you would like to donate to the Good Grub initiative please check out this link
Reference used:
Mason, Tyler B., et al. "Eating-related guilt and mental health across middle childhood to early adolescence." Journal of Affective Disorders Reports 6 (2021): 100221.
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