The calendar flips, the fireworks light up the sky, and suddenly, the world seems to be shouting: “New Year, New You!” Everywhere you look, there’s pressure to start January 1st with a goal—to launch into the year with resolutions that promise transformation. But let’s take a moment to breathe and ask ourselves: Why?

I was recently at a restaurant, craving something cold and refreshing, so I ordered a seafood salad. When the plate arrived, it was huge! At first, I felt that familiar pressure to eat everything, but I paused and reminded myself that I didn’t have to. Instead, I enjoyed what I wanted, shared some with my husband, and left the rest on the plate. I left feeling satisfied, having had an amazing dining experience, without overeating or feeling uncomfortable.

Moments like these remind me that dining out doesn’t have to be about guilt or rules—it’s about enjoying the experience and the food in a way that feels good for you.

In our fast-paced, diet-focused world, it’s easy to feel overwhelmed when it comes to eating. We second-guess food choices, wonder if we’re eating too much or not enough, and carry the weight of decades of diet culture whispering in the background. It’s exhausting. But what if we could flip the script? What if we could notice the small, quiet moments that feel good—those little sparks that make us pause, breathe, and smile?

Ah, the holidays—the time for festive gatherings, good cheer, and, let’s be honest, a whole lot of food. Everywhere you turn, there’s a plate of cookies, a bowl of something delicious, and maybe a friend or family member eagerly saying, “Come on, just have one more!” Yep, we all know a food pusher or two, and as much as we love them, they can make sticking to what we really want to eat a bit of a challenge.

How often do you catch yourself thinking about food or your body in a way that doesn’t feel great, but you brush it off because “everyone does it”? I hear the same thoughts, worries, and concerns from so many active women, almost as if it’s just part of striving to stay fit and healthy.

There are times when everything feels just a little off. Clothes might fit a bit tighter, energy levels dip, and the body that once felt so reliable seems to be operating on a different rhythm altogether. For me, dealing with a running injury has brought all these feelings to the forefront, shifting not just my routine but also how I feel about food, my body, and what “progress” even looks like right now. It’s a reminder of how closely everything is connected and how quickly a single change can ripple through the rest of your life.

Let’s be real: I know I’m not the only one who sometimes hesitates when reaching for that second helping or an extra cookie. There's that little voice that pops up, reminding me to "be good" or that "I shouldn’t have too much." Ugh! So, this season, I’m trying something new: I’m going to embrace my holiday favorites with intention and joy—without the guilt trip. Here’s how I’m planning to savor every bite, and maybe these tips will bring you a bit of holiday joy, too!

The concept of self-care goes beyond mere indulgence; it's a vital practice that helps us find balance, recharge our energy, and reconnect with our inner selves. By nurturing our body, mind, and soul, we can cultivate a profound sense of comfort and contentment. 

Honoring your health through gentle nutrition involves finding a harmonious balance between nourishing your body and enjoying the pleasures of food. It's about making mindful choices that prioritize both your well-being and your taste buds' satisfaction. Remember, you don't need to strive for dietary perfection; instead, focus on progress. By approaching nutrition with patience and self-compassion, you're not only caring for your physical health but also nurturing a positive relationship with food that can be sustained for the long term.

Intuitive Eating Principle #9: Movement - Feel the Difference

By pivoting our attention away from the external pressures associated with strict exercise, and instead focusing on the internal signals of positive influence, we open ourselves to a comprehensive and sustainable path towards enhanced health and overall vitality.

Intuitive Eating Principle #8: Respect Your Body

When we respect our body, we practice self-acceptance and empathy, steering us towards a path where we acknowledge and celebrate the innate wisdom and uniqueness within our own bodies.

Intuitive Eating Principle #7: Cope with Your Emotions with Kindness

We are emotional beings living in a very emotional world, and more often than not, we turn to food to distract and comfort us when everything feels overwhelming. Rather than using food as a primary way to manage emotions or suppress them, intuitive eating encourages you to develop healthier coping strategies.

Intuitive Eating Principle #6: Feel Your Fullness

Feeling your fullness goes beyond the physical sensation of satiety; it encompasses a deeper connection with your body and emotions, fostering a balanced and mindful approach to nourishment.

Intuitive Eating Principle #5: Discover the Satisfaction Factor

The loss of satisfaction in the eating experience can give way to an unsettling disconnect, leaving individuals yearning for a rekindling of the genuine pleasure and contentment they once derived from their meals.

Intuitive Eating Principle #4: Challenge the Food Police

It’s time to break away from food rules, destructive thoughts and judgmental eating. You are not “good” or “bad” based on how little you eat or the cupcake you had for dessert.

Intuitive Eating Principle #3: Make Peace with Food

Enough with the restrictions! Stop the food fight, make peace with food and give yourself unconditional permission to EAT.

Intuitive Eating Principle #2: Honor Your Hunger

Amidst the sea of diets and food restrictions prevalent in today's society, many of us have become disconnected from our body's intrinsic wisdom regarding eating. Often, we unconsciously adhere to external rules and societal norms, leaving little space for our body's natural hunger signals to play a guiding role. One of the pivotal principles of Intuitive Eating is "Honoring Your Hunger" - a transformative practice with the power to reshape our connection with food, nurturing self-compassion and internal nourishment.

Intuitive Eating Principle #1: Reject the Diet Mentality

Diet culture has been ingrained in our society for decades, convincing us that our worth is tied to our weight and appearance. Diets don’t work!!!

It’s funny how we sometimes feel the need to say yes, even when our bodies are quietly telling us no. We’ve all been there—sitting at a dinner table with friends, surrounded by laughter and the irresistible sight of a delicious dessert making its way around. And yet, even though you’re not hungry, the pressure to fit in can make it hard to say no.

Striving for perfect health habits can feel like walking a tightrope—you’re constantly trying to balance it all without slipping. I know this feeling all too well. As a former Type A perfectionist, I spent years setting impossibly high standards for myself, believing that anything less than perfect was a failure. But here’s the truth I’ve come to embrace: perfectionism isn’t helping your health, it’s holding you back.