It was this time last year where I truly, deeply shifted my view with nutrition, food, bodies, and myself. So it brings a lil nostalgia and a whole lot of warmth to add with all the noise that comes during this time of year.

The holidays invite families and friends to come together, surrounded by lots of food. It's almost the center of it, the heart and soul of it. Maybe it's a tradition or the only family meal you get all year. It can be nice and also a lil overwhelming - which is why I am here a day early to remind you not to freak out when you think you're eating too much, what to say when your gram comments on your body, and what to do when you want a third slice of pie.

Do less.

Take a breath and let it go. Along with all the expected perfection you may think you need with your outfit, the dish you're bringing and the way your plate will look. Think less and then push it back to even less than that. Jes Baker puts it perfectly - "Less stress, more balance. More balance, less shame."

Set boundaries

Expect diet culture to blow up in your face whether it's the thought in your head or the conversation buzzing around the dinner table. 

• Redirect: When someone brings up a topic you don't want to get into because you know you're not ready for it, simply change the subject.

"Ou, that pie looks so effing good! Who made it? I want the recipe."

• Mark 'em absent: If you can't seem to think of anything else to say, simply tell them you're all set.

"Nope, I'm okay with what I'm eating. It's everything I want right now."

• Stand up: If you're ready then go for it.

"Weight shaming is harmful, no matter what size you are.
You don't have to monitor my size, or what's on my plate. Thank you." 

Quiet the noise.

Check in with yourself. Be kind to yourself. Ask yourself what you want. Approach the buffet without shame or guilt and eat the foods you want to eat. It can be overwhelming and you might overeat (which is so normal) and you might need a second to step aside (which you should give yourself permission to do). You will feel full which does not mean that your weight changed, it does not mean you need to limit your needs or restrict food the next day. It just simply means that your stomach is physically full. Meet your needs with foods that satisfy you and foods that give you pleasure. 

I hope you find some time to appreciate family, friends, food and (of course) yourself. As the year starts to come to a close be thankful of what you have and how far you have come. You are quite effing amazing.