If the holidays tend to stir up stress, anxiety, or that old familiar “I can’t trust myself around food” feeling… this one’s for you.
I spent YEARS dreading the holiday season — not because I don’t love the lights, the traditions, the connection — but because I was terrified of losing control around food. Every November, I swore this would be the year I didn’t overeat, didn’t gain weight, didn’t roll into January feeling heavier, ashamed, and frustrated with myself.
And every year… the same thing happened.
I’d go in with the best intentions, end up in the “screw it, I already blew it” spiral, and spend weeks mentally beating myself up.
Thankfully, those days are behind me. After more than a decade of healing my own relationship with food — and coaching hundreds of others to do the same — I can honestly say the holidays no longer feel like a battle.
And I want to help you experience that shift too.
Below are some of the mindset shifts and practical tools I teach my clients, and am sharing in video format inside the VEGAN SQUAD COMMUNITY, a space where plant-forward humans interested in becoming the fittest, most holistically healthy humans they can be, come together to learn, grow, and support one another.
>> I invite you to scoop up your 1-Week FREE trial membership within this awesome community! <<
These aren’t quick fixes, but they will absolutely help you move into the holidays with more peace, more power, and a whole lot more self-trust.
And if you’re looking for 1:1 coaching, you can check out my coaching offers and reach out to me HERE.
1. Reframe the Holidays Before You Walk Into Them
There’s nothing magical about holiday food.
Food is just… food.
What changes is the story we attach to it — the traditions, expectations, pressure, family dynamics, nostalgia, and emotional weight that all get mixed in.
Instead of labeling foods (or yourself) as “good” or “bad,” try asking yourself these two questions before you head into a gathering:
✨ How do I want to feel at the end of this night?
Not just physically — but emotionally, energetically, spiritually.
✨ What choices would I make if I truly respected and loved my body?
This isn’t woo. It’s self-compassion.
When you’re anchored into how you want to feel, your choices naturally shift.
2. Step Out of Autopilot With the Power Pause
Most overeating happens simply because we’re checked out — acting on habit loops rather than conscious choice.
Before you take a bite, try this:
- Inhale for 3
- Exhale for 6 (this activates “rest & digest” mode)
- Ask:
“What choice aligns with the version of me I’m becoming?”
This 10-second pause is a game changer.
3. Mindful Eating (Yes, It Matters More Than You Think)
If there’s ONE practice that transformed my relationship with holiday food, it’s this one.
Eat slowly.
Chew each bite thoroughly — to a paste (I know, it sounds gross, but trust me, it’s worth it). I’m talking 30ish chews.
Mindful eating will:
- Slow you down
- Activate digestion (pre-digestion begins with the enzymes in your saliva that are activated when you chew)
- Help you recognize your satiety signals and feel satisfied sooner
- Reduce overeating by about 20%
- Let you actually enjoy the foods you love
Use all your senses.
Look at your food. Smell it. Notice its textures. Experience every bite fully.
If you’re going to enjoy your favorite holiday treat, be present with it — don’t inhale it while standing over the counter stressed out.
4. Start Your Day in Alignment
Instead of saving up calories (which backfires every time), nourish your body early.
A couple ideas:
- A nutrient-packed green vegetable juice
- A smoothie loaded with greens
- A balanced, plant-exclusive meal with plenty of fiber and plant-protein
When I start my day with something that makes my body feel good, it sets the tone for everything else.
Avoid skipping meals. Showing up ravenous to a big holiday dinner is a recipe for feeling out of control.
5. Drink Water Before the Meal
This is so simple it’s easy to ignore, but it works.
A big glass of water 10 minutes before a meal helps you:
- Slow down
- Tune into your true hunger cues (sometimes a need for hydration can be confused with a need for food)
- Feel more grounded and in your body
6. Stop at “Satisfied,” Not Stuffed
Aim for about 80% fullness — the point where you feel good, but not weighed down.
You’ll reach true fullness about 20 minutes later.
This becomes much easier when you eat slowly and stay connected to your body.
7. And If You “Blow It”? (Because You’re Human)
Listen… this WILL happen. Especially in the beginning.
The goal isn’t perfection — it’s pattern interruption.
Instead of spiraling into:
“Ugh, I blew it. Might as well keep going.”
Try:
“Okay. That wasn’t the plan. I’m human. And I get to start fresh in this moment.”
Self-compassion is not letting yourself off the hook — it’s creating the internal safety you need to get back into alignment.
One moment doesn’t ruin your progress.
One choice doesn’t define you.
One meal does not carry the power your mind gives it.
8. Replace Guilt With Gratitude (Ultimate Pattern Breaker)
Guilt and gratitude cannot coexist.
So when guilt creeps in:
- Pause
- Breath
- Shift to gratitude
Gratitude for your body.
Gratitude for the people around you.
Gratitude for the privilege of having food.
Gratitude for the chance to practice self-trust.
This is one of the fastest ways to get back into your heart — and out of the guilt cycle.
Final Thoughts
You are not alone in this.
Holiday eating stress is incredibly common, especially among those of us who’ve struggled with emotional eating, overeating, or chronic dieting.
These patterns can feel deeply ingrained… but they are shiftable.
Remember:
✨ Your body deserves your love, not punishment.
✨ You’re allowed to enjoy holiday foods and stay aligned.
✨ Every moment is a fresh moment to choose differently.
✨ You don’t have to navigate this alone — we’re in your corner.
And if you want a deeper dive into cravings and self-coaching, I’ll be hosting a full masterclass in January. That’s where we’ll go step-by-step through my PEACE Process for navigating cravings without willpower battles.
But for now… breathe, slow down, stay present, and choose the version of you that you’re becoming.
You’ve got this. 💛
Ella Magers, MSW
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