Winter is coming...

I'm writing this on Monday morning after spending a week-long deep dive on Youtube watching videos about people's experiences with all kinds of cosmetic surgeries and black market peptides...

And I didn't even know where to begin writing the newsletter this month. The thing that continues to stand out to me is just how unkind we can be to our bodies when we feel they aren't meeting the mark (whatever that mark may be). In my area of expertise, the holiday season brings out a lot of negative feelings about food and our bodies, so before we enter the holiday season, I wanted to share some thoughts on the all or nothing cycle you may not be immune to. And let me be clear, I experience this too!

Before I do, here are my favorite things from this month:

• Kinfolk Nutrition is finally in network with all of the major carriers: Aetna, Cigna, United Healthcare, and BlueCross BlueShield. And I also accept Medicare!
• My clients continue to share why we should be working together 🥰
• The state of Maryland confirmed that my ballot has been counted for the upcoming election. 👊🏽

on that one food that "ruins everything"

The holidays tend to bring up a lot about food and bodies for people. The pressure to have a "summer body" has started fading. Yet, the shorter days and colder weather make comfort foods feel more appealing. It's also when candy, desserts, pot lucks, holiday parties, and gift exchanges are happening all the time.

Maybe some of these thoughts start creeping in?

I've messed up, so I might as well keep going.

I cheated, so I'll just restart on Monday.

I already had one, so it doesn't matter.

Sound familiar?

the all-or-nothing cycle

This cycle turns every food into a test that you either pass or fail. Yet, that's not how are bodies process food. It's messy being an ordinary human, and your food may not look the same day to day, particularly during the holidays.

Our brains can make this battle a lot harder because when we label a food as off-limits or "bad," eating them can feel like breaking a rule. Ever have that feeling where you broke one rule, so what's the point in stopping now? Well... the same thing happens with food.

Because food is everywhere during the holidays, this cycle can feel impossible to escape. Idk about you, but that sounds exhausting.

let's disrupt the cycle this year

So, I'd like to invite you to consider what breaking the cycle might look like this holiday season. Maybe when January comes around, you won't feel like you need to go on an extreme diet, exercise regime, or fast.

1. Give yourself permission to eat the foods you enjoy - You don’t have to wait for a special occasion. Allowing yourself to enjoy foods without guilt can help reduce the sense of urgency that comes with feeling deprived.
2. Eat consistently throughout the day - Skipping breakfast to "save calories" for a party, holiday dinner, or compensating for last night’s dessert can leave you arriving at your next meal overly hungry. Regular, satisfying meals and snacks can help you respond to your body’s needs rather than swinging between restriction and feeling out of control.
3. Find your middle ground - You can enjoy a cookie one day and a holiday meal the next day. Return to your normal eating routine at the next meal... not Monday, not January 1. Try: “this one eating experience doesn’t define my health or determine what happens next.”
4. Practice curiosity - If you find yourself eating past the point of comfort or feeling unable to stop, pause the self-judgment. Try these questions to help understand what you need so you can respond with care.
   1. Were you physically hungry?
   2. Had you been restricting earlier?
   3. Were you stressed, lonely, overwhelmed, or looking for a moment of comfort?
   4. Was the food difficult to access before, making it feel especially urgent to eat it now?

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