Hey, how was your Thanksgiving Reader?

"That's a loaded question," said Liz at the start of our session this week.

"What happened?" I asked

"I hit a deer on the way to my sister's for the holiday - well, almost hit the deer. I swerved to avoid it, skidded through a ditch, and took out a farmer's fence in the process."

"Whoa! Fine for the deer, how about you?"

"I'm fine. No major injuries other than a little soreness. My car, on the other hand. Totaled."

"And I got a traffic ticket for straying from my lane. I have to pay for the fence. Then the ticket will be waved. Life lesson: just hit the deer. The cop's words, not mine," Liz said. "Guess who's buying a new car for Christmas? Yay, Toyotathon car deals!"

Life being lifey during the holidays. 🙄

Attunement disruptors like deer-related-car accidents, cancelled flights, late-night movie marathons, eating different foods, and being around family or friends (AND their food and body comments), all distract you from basic needs like gentle nutrition, moving your body, and getting quality sleep.

As wonderful as this time of year is, it’s not uncommon to roll into January with holiday wiplash.

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Here are 10 practices to keep you attuned to your needs for food, movement, and emotional well-being

• Eat adequately throughout the day and avoid "saving calories" for the holiday party.

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• Eat a satisfying breakfast, most days (easy smoothie recipe below).

Focus on adequate protein (roughly 25-30 grams) and fiber (about 7 grams) to have balanced energy and moods throughout the busy morning. This will also help you feel less snacky come 3-4 pm.

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• At holiday parties and happy hours, build your appetizer plate based on what looks delicious and satisfying. Give yourself permission to include items from the dessert table.

You don't have to just eat veggies and hummus unless that's what you want (that was my dieting holiday party survival strategy. Didn't work. I ended up eating WAY more holiday cookies and chocolate AFTER the party). ​

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• Enjoy seconds of the foods you love - including dessert! ​

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• Don't make a plan to "get back on track" on Monday after eating carbs, holiday desserts, or "extra" calories.
• Do honor your fullness cues and realize that feeling full or overfull is part of normal eating.

Take a few deep breaths and normalize your body's feelings. Pour a cup of digestive tea, and let your amazing digestive tract do its thing! ​

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• Wear clothes you want to wear. If you want to dress up, do it. If not, go casual without apology.

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• At larger holiday meals, ask for leftovers to go if you're too full, but still want to savor the flavors of your favorite dishes.

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• Don't engage in diet culture talk if you don't want to. You're allowed to change the subject or remove yourself from the conversation without apology or reason.

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• Prioritize self-care! You don't have to make everyone's favorite cookie recipe.

Buy yourself time. Purchase (cookies, appetizers, sides, the main meal) whatever you don't want to make.

Use the time you saved for a 10-15 minute walk, meditation, yoga, or gentle stretching, or take deep breaths with a cup of tea. Put on your oxygen mask first before you give to others this holiday season.

Recipe Share

Got leftover cranberry sauce? Try this quick breakfast idea.

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8 oz milk or non-dairy alternative milk

1 scoop protein powder, about ¼ cup (I like hemp protein from Manitoba Harvest)

½ cup leftover cranberry sauce, preferably homemade for better taste/texture

1 Tbsp Yin Yang Carrot fermented brine from FireFly Kitchen

2 leaves of kale, stems removed

1 Tbsp dark amber maple syrup (optional: if the cranberry sauce is super tart)

½ cup frozen blueberries

Blend, and serve with 1 TBSP of hemp seeds or granola - because it's satisfying to chew our food!

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Have a great weekend, savoring food and your body, no matter what holiday festivities you're doing!

Amanda

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PS: Attunement disruptors like deer-related-car accidents, cancelled flights, late-night movie marathons, eating different foods, and being around family or friends (and their food and body comments), all distract you from basic needs like gentle nutrition, moving your body, and getting quality sleep.

Scroll up for 10 practices to keep you attuned to your needs for food, movement, and emotional well-being so you don't roll into January with holiday wiplash. [VIDEO + RECIPE included above]