10 Holiday Do’s and Don’ts

Holiday Do's and Don'ts Image
1. DO continue with your regular meal and snack pattern before and after holiday events. DON’T save up or make up for holiday meals.

2. DO try to anticipate and strategize for challenges that might affect your eating plan or appetite like holiday travel, busier than usual schedules, & heightened emotions. DON’T forget to build some flexibility into your plan so unexpected changes don’t derail you.

3. DO embrace moderation so you DON’T fall victim to all or nothing thinking (that way, eating one holiday cookie won’t lead to eating an entire tray because you feel like you “blew it”).

4. DO aim to be hungry for holiday meals, but DON’T allow yourself to get to the point of feeling ravenous.

5. DO make self-care a priority – get enough sleep, nourish your body in a way that feels good mentally and physically, find time for enjoyable movement, & schedule some down-time. DON’T put your needs at the bottom of the to-do list.

6. DO focus on enjoying holiday activities and time with friends, family, and loved ones. DON’T let food and weight concerns make you miss out on the true meaning of the season.

7. DO savor your favorite holiday foods. DON’T mindlessly overindulge or use food to cope with or avoid uncomfortable feelings or situations.

8. DO show compassion to yourself and others. DON’T engage in fat talk, diet talk, body bashing, food shaming, or food policing.

9. DO make food choices based on what you enjoy most and your own body’s needs. DON’T feel obligated to eat foods you don’t like or feel pressured into eating more or less than is right for you.

10. DO reach out for help and support from your treatment team and/or loved ones. DON’T think you have to go it alone.

Reader Question

Q: How do I deal with relatives who won’t stop pushing food on me?

A: Many of us will encounter a food pusher at some point during the holidays – that person who incessantly asks you to eat more even after you politely (and often repeatedly) decline. Food pushers are not usually ill-intentioned. They may just be trying to be a good host, or perhaps they come from a culture where this practice is accepted and encouraged, or they might view you eating their food as a sign of your love and appreciation for their efforts.

Regardless of the reason behind their food pushing, you don't have to sacrifice your own comfort to make them happy (even if it feels easier to just give in). As #9 in the article above says, you get to decide what and how much to eat based on your own preferences and needs.

Here are a few phrases you might find helpful to use when confronted with a food pusher:

-No, thank you.

-Your (insert food) looks so delicious, but I'm just too full to eat anything else. If there are any leftovers, I’d love to take some home.

-I'd love to eat more, but I can’t possibly take one more bite without feeling uncomfortably full.

-I know I usually say yes to offers of more food, but I’m working on learning to listen to my body for my health and comfort. For now, I’ve had enough to eat, but thank you.

-Thank you so much for making my favorite dish. I really appreciate it. I’m too full right now to savor and enjoy it, but I know I'll enjoy eating it later.

Phrases adapted from the Intuitive Eating Workbook by Elyse Resch and Evelyn Tribole.
 
Do you have a burning nutrition question? Email your question to: question@msnutrition.com and it may be answered in the next newsletter!

News and Updates

with students at LIM college
with dancers at Steps
It's been a great fall so far! I spoke to some wonderful students at LIM College about the Non-Diet Approach to Healthy Eating, and Dawn Theodore, LMFT and I were thrilled to be back at Steps presenting our Dancer Wellness Workshop: Keeping Dancers Healthy From Head to Pointe talk to the Conservatory dancers.

Dancer Wellness Workshop and Head to Pointe Nutrition Workshop are now booking for 2018 and we would love to speak at your studio, company, or intensive! Contact us to learn more!
 

New Practice Offerings:

- Now providing professional supervision to dietitians working with (or interested in working with) clients with eating disorders. Contact Monika for more information.

-The ms nutrition Facebook page has launched and we'd love for you to connect with us!

-Monika's Performance Nutrition for Dancers guide is up - just in time for the busy fall dance season and Nutcracker!
 

Happy Holidays!

November 2017

 

In this issue:


Nutrition Article: 10 Holiday Do's and Don'ts

Reader Question: How to Handle Food Pushers

Product Review: Ripple Pea Milk

News and Updates

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Nutrition Product Review

Ripple Pea Milk
Ripple Pea Milk

Cost: $4.99 (48 fl oz)

The product

Non-dairy, plant-based milk made from peas. Vegan, lactose-free, soy-free, gluten-free, kosher, & non-GMO.


My experience

I tried Original Ripple (it’s also available in Unsweetened Original, Vanilla, Unsweetened Vanilla, and Chocolate). It had a thick and creamy texture similar to whole milk and tasted mild/almost flavorless with cereal and in coffee. The website states it can be used in place of milk in recipes, but I didn’t test this out. When I drank Ripple by itself, I noticed a chalky finish and an odd aftertaste that I couldn’t quite place, though it definitely doesn’t taste like peas.
 

Pros

Good nutrition stats with protein content comparable to dairy and soy milk and much higher protein than most other plant-based milks. An 8 oz serving of Original Ripple has: 100 calories, 4.5 grams fat (0.5 grams saturated), 6 grams carbs, 6 grams sugar, 8 grams protein, 45% DV of calcium, 30% DV of vitamin D,  & 15% DV of iron (calcium, vitamin D, and iron amounts are higher than in dairy milk).
 

Cons

Expensive. Not readily available. Does not contain vitamin B12 (some plant-based milks are fortified with B12 to provide an additional source of this important nutrient that is missing in vegan diets).

Bottom Line

Ripple is a welcome addition to the plant-based milk market. It’s pretty comparable to soy milk nutritionally, but provides a good alternative for anyone avoiding/limiting soy or those looking to diversify their protein sources.

I purchased this product myself and have not been compensated in any way to write this review.

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About Monika

Monika Saigal, MS, RD, CEDRD, CDN is the founder of MS NUTRITION, PC, a nutrition counseling and consulting practice based in New York City.

Her areas of specialty include: eating disorders, nutrition for dancers & performing artists, weight management, cardiovascular disease, diabetes, digestive issues, vegetarian nutrition, and general wellness & disease prevention.
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