Tag Archive for: Halloween

3 Tips to Enjoy Halloween Without Food Fear

Halloween is an exciting time filled with creative costumes and of course tons of Halloween treats and candy. There’s fun for everyone… well mostly everyone!

For some, Halloween (and other holidays) can be a time of worry, nerves and anxiety.

 

Why? Because most holidays this time of year revolve around one thing—FOOD.

Holidays that revolve around food can be a time of worry for many reasons. Perhaps you have a poor or tumultuous relationship with food. Or, you lack the confidence and trust in yourself to be able to navigate meals or food choices, such as special treats, that are relevant to the holiday, like candy on Halloween.

Many people newly entering their Intuitive Eating journey, or even seasoned veterans, can feel a little at a crossroads around the holiday time.

 

Can I still eat intuitively during Halloween? What about all the candy and treats? How will I handle it?

 

The answer to this question is YES! You can still eat intuitively on Halloween (and during any holiday – more on that in the next month.)

 

3 Helpful Tips for Enjoying Halloween Without Food Fear

 

1.Focus on what’s important.

The holidays can make it feel like the main focus is all on the food (or the foods you feel you “can’t” eat). Although Halloween does involve sweet treats and lots of candy—there is so much more to it! Think of the fun costumes, haunted houses, watching scary movies, and carving pumpkins. Remember: the fun part of the holiday does not have to revolve around food—it’s all about the people and the experiences you share together!

2.Reclaim the joy.

 Being stuck in the diet mentality can rob you of all the joy and happiness around the holiday season. Don’t let the fear, nerves and anxiety around food take away from the fun Halloween (or any holiday) has to offer. Focus on the aspects of Halloween that bring you joy!

Go to that costume party, or go trick or treating with your kids and neighbors. Enjoy the apple cider or eat that extra piece of candy. Let yourself have fun without feeling judgement or shame.

3.Enjoy the candy and eat what you please!

 Giving yourself unconditional permission to eat what you desire leaves you feeling satisfied, not overfull. Allow yourself to eat the candy without feeling guilty. You may just find that giving yourself this permission actually helps you to eat less than if you promised yourself you wouldn’t touch it and ended up breaking that promise to yourself.

 

Remember: you CAN enjoy Halloween candy without guilt!

 

Want to dive into the Intuitive Eating principles and learn how to integrate them into your Halloween celebration this year?

 

Join me on YouTube or in my free Facebook Group for a LIVE training today at 12:15 pm EST.

 

If you missed the live training, just head to YouTube and watch the replay!

You and Your Candy Stash This Halloween

Are you dreading it??? I mean really dreading it. I’m talking about Halloween! All the candy around the house – whether it’s to give out to the neighborhood kids or that your kids bring home from trick or treating – can cause you feelings of anxiety and food worry.

 

These uneasy feelings are reinforced by your limiting belief of “I can’t control myself around candy”. Then promises that as soon as Halloween is over, you won’t eat any candy again.

 

Let this year be different. If you’ve been working on your intuitive eating journey, then you know that the key to making peace with food is to provide yourself unconditional permission to eat. Remind yourself that it’s not “now or never”. That thinking is part of the diet mentality. Know that you can have candy whenever you want it, so there’s no need to bury your head in the chocolate-filled pumpkin bucket on Halloween.

 

But what about your kids? Are you wondering if you should allow them free reign over their stash?

 

According to Ellyn Satter, registered dietitian, family therapist and the creator of the Division of Responsibility in Feeding (sDOR), the answer is yes.  “Your child will learn to manage sweets and to keep them in proportion to the other food he eats if you matter-of-factly include them in family meals and snacks.”

 

This concept is part of the Division of Responsibility (sDOR) in Feeding. “Children who have regular access to sweets and other forbidden foods eat them moderately. Children who don’t have regular access load up on them when they aren’t even hungry.”

 

I’ve seen this happen in my own home, and in the home of the clients I work with. I help parents restore the DOR in their home to end mealtime battles. Learn more here.

 

Halloween Action Plan

The key is to help you kids learn how to manage their candy loot. This requires you to interfere as little as possible. Here’s how:

 

Kids come home from trick or treating. They dump their bags on the table and sort through their candy. Let them eat as much as they want and do the same the next day. Then have your child put the candy away and after that, you include it as part of the structure of meals and snacks. Allocate a few pieces as dessert with a meal and allow them to eat what they want at snack time. Pair it with a cup of milk, yogurt or fruit.

 

What’s important is that candy and other sweet treats don’t get elevated to a higher power. Over time, you will find that your child just might happen to eat a few bites and go off to play.

 

Happy Halloween!

 

If you want to learn more about how to end mealtime battles with your kids, check out this page.

 

 

How to Stay Mindful this Halloween

Halloween Pumpkins 2The month of October is synonymous with Halloween and spooky fall festivities. But along with trick-or-treating comes massive amounts of sugar.

 

Whether you’re out and about tricking or home dishing out the treats, these tips will help you stay an intuitive eater amidst all of the chaos.

 

Eat Before You Treat

 

Just before the trick or treating traffic is about to commence, have a late lunch or early dinner. A full stomach will prevent you from overindulging on candy to the point of sickness. If you are a chaperone for kids who are going trick or treating, it’s a good idea to have a little holiday meal before heading off on your trick-or-treating journey. Eating too much sugar will cause you and your kids to crash and become cranky before the festivities are over. Don’t unleash the monsters!

 

Fun Size It

 

Portion control is key. Cravings are natural and shouldn’t be ignored. If you are craving a chocolate bar, choose the fun sized option. Fun sized candies have a fraction of the fat and calories per package. The object is to savor each bite. The more you focus on the taste and texture of the candy, the more you’ll be happy with a smaller portion. Satisfy your sweet tooth with a fun size bar without missing out on the fun.

 

The Dark Side

 

Dark chocolate might be an acquired taste but it is certainly the way to go. Dark chocolate contains 70% or more of cocoa. Cocoa has been shown to contain antioxidants and has cholesterol lowering properties. The fat in cocoa is comprised of monounsaturated fatty acids as well as stearic acid which appears to have no effect on cholesterol levels. So if you need a little chocolate pick-me-up, dark chocolate is the way to go.

 

Healthy Homemade

 

Making homemade treats is a great alternative to buying prepackaged candies. If you have the time, make fun treats at home so you know what you’re eating. They can be fun and healthy for everyone. Let your creativity run wild.

  • Dip your apples in peanut butter and dark chocolate for a dark twist to candied apples.
  • Make some Petrifying Popcorn- air popped, drizzled in honey and sprinkled with cayenne pepper and salt for a kick.
  • Go ahead and decorate your fruit for an easy alternative! Tangerines can be turned into little jack o’lanterns or put mint chocolate chips on a banana to make boo-nanas.

 

Be an Intuitive Eater

 

There’s no need to call the food police while you’re out having fun. Celebrate the holiday by letting yourself have a little bit of candy here and there. Listen to your body- if you need that sweet vice, eat it. But if you’re past the point of fullness, that extra candy isn’t going to make you feel any better. Using your brain and stomach instead of your eyes will help guide you through this holiday season without a problem.

 

Halloween is the perfect opportunity to go out and get a good walk. Walking around the neighborhood even for just half an hour will boost your immune system and decrease your risk for cardiovascular disease. Not to mention, it feels good to get some fresh air.

 

Have some fun this Halloween by being the best intuitive eater you can be!!

 

Your Turn to Take Action: What creative homemade treats will you make for your little monsters?

 

How to Stay Mindful this Halloween

Halloween Pumpkins 2The month of October is synonymous with Halloween and spooky fall festivities. But along with trick-or-treating comes massive amounts of sugar. Whether you’re out and about tricking or home dishing out the treats, these tips will help you stay an intuitive eater amidst all of the chaos.

Eat Before You Treat

Just before the trick or treating traffic is about to commence, have a late lunch or early dinner. A full stomach will prevent you from overindulging on candy to the point of sickness. If you are a chaperone for kids who are going trick or treating, it’s a good idea to have a little holiday meal before heading off on your trick-or-treating journey. Eating too much sugar will cause you and your kids to crash and become cranky before the festivities are over. Don’t unleash the monsters!

Fun Size It

Portion control is key. Cravings are natural and shouldn’t be ignored. If you are craving a chocolate bar, choose the fun sized option. Fun sized candies have a fraction of the fat and calories per package. The object is to savor each bite. The more you focus on the taste and texture of the candy, the more you’ll be happy with a smaller portion. Satisfy your sweet tooth with a fun size bar without missing out on the fun.

The Dark Side

Dark chocolate might be an acquired taste but it is certainly the way to go. Dark chocolate contains 70% or more of cocoa. Cocoa is an interesting ingredient because it has been shown to contain antioxidants and cholesterol lowering properties. The fat in cocoa is comprised of monounsaturated fatty acids as well as stearic acid which appears to have no effect on cholesterol levels. So if you need a little chocolate pick-me-up, dark chocolate is the way to go.

Healthy Homemade

Making homemade treats is a great alternative to buying prepackaged candies. If you have the time, make fun treats at home so you know what you’re eating. They can be fun and healthy for everyone. Instead of candied apples, dip your apples in peanut butter and dark chocolate for a dark twist. Make some Petrifying Popcorn- air popped, drizzled in honey and sprinkled with cayenne pepper and salt for a kick. Or go ahead and decorate your fruit for an easy alternative! Tangerines can be turned into little jack o’lanterns or put mint chocolate chips on a banana to make boo-nanas. Let your creativity run wild.

Be an Intuitive Eater

Don’t call diet police. Celebrate the holiday by letting yourself have a little bit of candy here and there. Listen to your body- if you need that sweet vice, eat it. But if you’re past the point of fullness, that extra candy isn’t going to make you feel any better. Using your brain and stomach instead of your eyes will help guide you through this holiday season without a problem.

Halloween is the perfect opportunity to go out and get a good walk. Walking around the neighborhood even for just half an hour will boost your immune system and decrease your risk for cardiovascular disease. Not to mention, it feels good to get some fresh air. Have some fun this end of the month by being the best intuitive eater you can be.

Your Turn to Take Action: What creative homemade treats will you make for your little monsters?

 

 

It’s No Trick—Have a Treat!

Candy 1Halloween—it’s probably one of the least likely times of the year that you want to interact with a nutrition professional.  But if you’ve been traveling down the mindful eating road with me, I can guarantee you that you can handle this holiday AND enjoy some candy too!

Halloween can be tricky because let’s be honest, it isn’t always about this one day.  You buy candy for “trick or treaters” and it’s in the house for days leading up to the day of Halloween.  Then the day comes, you bring out the candy you bought and, if you have kids, they bring in a whole new batch of the sweet stuff!  It is a sweet cycle that can be not so sweet for someone trying to be healthy.

But as you have been learning with intuitive eating, it is not about deprivation and restriction.  If you tell yourself that you are forbidden to eat any of the candy because it is not part of the “plan,” the likelihood that you will go on a candy crusade when nobody is looking greatly increases.  If you do go candy crazy, you aren’t left with sweet satisfaction, but rather a sick stomach and perhaps a cavity or two.

But YOU know how to handle this—YOU know how to be mindful!

It’s all about enjoying and knowing that it’s okay to have it, and then you will be able to stop.  I’m sure you have your favorite type of candy, and by all means if you would like to have a piece, then you should.  Make a conscious effort to savor it, really taste it in your mouth, the taste, texture and aroma.  This will be a very different experience than if you just pop a few pieces into your mouth as you are dashing in and out without really even tasting it.

By giving yourself permission to enjoy the day with your family and enjoy a sweet treat, you don’t miss out on the fun because you are “on a diet.”  And, by being mindful while eating your favorite piece of candy, you will see that you will be satisfied with just one or two pieces.

So treat yourself to a treat!  Enjoy that piece or two of candy, and recognize that it is enough.  Mindful eating gives you the ability to do this and provides you with more enjoyment than you’ve likely experienced on this holiday in the past.

Happy Halloween!

Your turn to take action: What is your favorite candy that you will eat and savor this Halloween?