As we move toward the Christmas, Kwanzaa, and New Year’s holidays, it is not uncommon to feel spread too thin. Last-minute trips to the supermarket, same-day deliveries from Amazon, and running again and again through my list of lists: this is what I’m often doing at this time of year. Which makes it a good time to remember the basics of self-care and how to stay connected with them during the holiday season.

I’ve learned that I’m an extroverted introvert. That is to say that I can exist in and even enjoy spaces with other people but that I really do need to be alone in order to recharge and reset. Because of that tendency, any time something gets out of balance – for example, anxiety or depression – I tend to overdo the alone time.

The shamatha meditation technique is the simplest that I know of. We feel the breath, let the mind be just as it is. Whenever we get lost, we come back: gently, precisely, and without judgment.

Meditation is shrouded in myth. I know that because I believed a lot of those myths before I really became a meditator. Perhaps you do too?

It is clear to me – both based on reading the scientific research and my own personal experience – that Intuitive Eating is the only way forward. It has been and continues to be thoroughly studied. It is evolving and becomes more compassionate and skillful with each edition. And it is truly made for everyone, because it is driven by each individual’s somatic awareness and innate wisdom.

Intuitive Eating is complete. The ten principles contain exactly what you need to transform your relationship with food and body. At the same time, many people struggle with it. Transformation is often painful. Encountering obstacles and facing unexpected challenges can make you think that Intuitive Eating isn’t for you. That somehow your body wasn’t meant to find peace.

Setting boundaries around conversations, comments, questions, and anything having to do with bodies, diets, restriction, and weight is a lot of hard work. One thing that can help is to have some statements at the ready so you don't have to always think on your feet, when in fact you might already be triggered. Consider the following:

The holidays are coming and that means get-togethers with family, friends, and colleagues. It might also mean dreaded conversations about weight and dieting, comments about your body or the bodies of others, "concern trolling," and food surveillance.

This month in the Intuitive Eating for Life community, we are talking about navigating fatphobia, anti-fat bias, and diet mentality with family and friends. Just in time for the holidays!

You've taken an inventory of your healthcare experiences and goals, you've prepared yourself physically and emotionally and you've practiced asserting your needs clearly at the doctor's office. And the experience was STILL painful in some way.

I’ve said it before and I’ll say it again: patient-centered healthcare is a human right!! You are entitled to assert your needs at a doctor’s office…

Going to the doctor can be hard. Preparing yourself physically and emotionally will help you navigate these interactions with presence, compassion, and assertiveness. The next time you are preparing to meet with a healthcare clinician, consider the following behaviors to support yourself…

Going to the doctor is often something we negatively anticipate. We might be filled with anxiety leading up to the appointment, struggle to stay present during, and feel drained afterward. Or we might avoid the situation altogether so as not to put ourselves in painful and shameful positions.

The last few weeks, we’ve discussed how to approach meal planning from an Intuitive Eating perspective and added some new ideas to your breakfast, lunch, and dinner rotation. This week, I’m sharing a list of snacks that has been crowdsourced from the Intuitive Eating for Life community.

For me, dinner is the most difficult meal to plan. By the time I need to start pulling things together, I’m simply out of energy. For that reason, having a number of quick and easy recipes to pull together is essential to my family and my sanity.