This happens to me every year around this season…The cookies come out, the peppermint bark appears, and suddenly you’ve eaten more holiday treats in one afternoon than you planned for the whole week. Then comes the familiar wave: Why did I do that? What do I eat now?
The holidays bring joy, connection, nostalgia, stress, and feelings of being overwhelmed. And I am finding, often, all at once! And in the middle of it, food becomes comfort, celebration, distraction, or simply something delicious within arm’s reach.
If you’ve had a day (or week) where you’ve eaten more holiday treats than you planned, here’s what I want to say: Take a breath. You’re human and you’re not alone!
YOU DON’T NEED TO MAKE UP FOR ANYTHING! The urge to compensate, to skip meals, to eat “clean,” or the promise that you’ll be “good tomorrow” is a trap.
Restriction only fuels the cycle of craving → overeating → guilt → more restriction.
Your body doesn’t need punishment. It needs steadiness.
I am often asked, what is the most healing thing you can do right now? I say: Return to your next normal meal. Not less. Not later. Just your usual rhythm. Try to let Your body guide you. Instead of asking, “How do I undo this?” Try asking yourself: “How do I want to feel for the rest of the day?”
Maybe you are wanting something warm and comforting. Try a soup, roasted vegetables, a grain bowl, pasta, or eggs. Or maybe your body is saying you want cool and refreshing like fruit, yogurt, or a salad. I also like to add some protein, fiber, and fat like fish or chicken or tofu with farro, lentils, barley, or quinoa and avocado.
These aren’t “detox” foods! They’re supportive foods. They help you come back to yourself rather than make up for anything.
Here’s something else I want to add: Be kind to yourself! Your body can process sugar. What it cannot process is shame.
If you ate past fullness or ate mindlessly, instead of criticizing yourself, ask yourself: What was I needing in that moment? Was it comfort? Was it rest? Was it permission? Was it ease? Was it connection?
This is where real change begins, not in the food itself, but in the compassion you offer your experience.
If moments like these around food feel familiar or if you’re craving a more peaceful, intuitive relationship with eating, individual therapy can help. I offer one-on-one sessions where we can explore your patterns with food, body, and emotion, and build a more grounded, compassionate way of navigating them.
With warmth,
Rachel