The holiday season is a time for connection, delicious meals, and celebration—but it can also bring unwanted or unwelcome food and body talk.

In this episode, Elizabeth and Tara share actionable strategies for navigating toxic diet culture during holiday gatherings. From boundary setting to mindfulness tips, learn how to keep the focus on joy and nourishment this season – including how to build your holiday self-care toolkit!

In this episode:

• How to recognize diet culture at holiday gatherings
• Understand why comments about your body or plate can be harmful—and how to respond.
• Tips for setting boundaries around food & body conversations:

• Scripts to politely redirect the conversation or address unwelcome remarks.
• Why the holidays should be about balance and nourishment, not restriction or overindulgence.
• Building your holiday food peace toolkit!

• Create a personalized toolkit with affirmations, gratitude lists, and mindfulness exercises.

• Shift your mindset around holiday exercise to focus on joy and self-care rather than “earning” meals.

Actionable Tips:

1. Plan Ahead for Holiday Conversations
2. Practice Mindful Eating
3. Set Boundaries with Confidence
4. Shift Your Mindset

Get the Intuitive Eating Starter Kit: https://elizabethharrisnutrition.com/starter-kit

Upcoming Events from Maria, Tara and Elizabeth:

• Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
• Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
• Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/