The holidays can be a scary time for someone with binge eating. You worry that if you allow yourself those delicious cookies or scrumptious pies, you won’t be able to stop. And let me guess, you’ve tried avoiding them altogether, but that didn’t work. What if (bear with me here) instead of resisting those tempting foods, you permitted yourself to eat them? *gasp* I know. But I can promise you if you follow these three steps, enjoying holiday foods without triggering a binge is possible.
01. Balance out your holiday meal. Include those holiday treats with other staples in your diet.
Balancing out your holiday meal won't only allow you to honor your needs and wants but can also regulate blood sugar, helping you identify hunger and fullness. Try this:
- Have the sugar cookies with a yogurt
- Eat the cheesy popcorn with sliced turkey and a handful of nuts
- Have the peppermint bark with a whole milk latte
02. Eat your trigger foods when your hunger levels are stable.
If you’re overly hungry, it is more difficult to reason. Not to mention it is a lot harder to slow down and enjoy your food. When you’re at a stable level of hunger, it becomes easier to challenge destructive thoughts and remain calm during and after eating. Try this:
- Have the sugar cookie after dinner
- Eat the cheesy popcorn with a sandwich
- Have the peppermint bark after lunch
03. Have your trigger foods only when you’re in a positive state of mind.
If you wait to have your trigger foods when you are in a positive state of mind (as opposed to harmful or destructive), it can be easier to create an enjoyable experience around the triggering foods. A positive mindset will allow you to reason, be mindful, and slow down while eating. This will reinforce that you can allow yourself fun holiday foods and be okay. Try this:
- Have the sugar cookie when you’re feeling happy
- Eat the cheesy popcorn with a close friend
- Have the peppermint bark when you’re having a great day
The bottom line is you should not have to fear the holidays because of the fun foods! Implement these tips and show yourself that you can have your favorite holiday foods and be okay.
This holiday season, replace: “I can’t have holiday foods without binging” with “I am learning how to make peace with all foods. Am I open to practicing that today?”
Practice Enjoying Your Holiday Trigger Foods With Me