Navigating the season of food + a chili recipe 🎃

Author

Shelley Malcolm
October 09, 2024

Hi friends,

I hope this finds you soaking up the season's beauty as we enter autumn. The vibrant colors during my morning walks in the Northwest amaze me—fall here is truly a unique experience.

October marks the start of the holiday season, which I often call “the season of food." It’s a time filled with festive meals, sweets, and treats at every turn. While it’s delicious, my clients often report feeling overwhelmed, with thoughts of travel, gift shopping, and unique dishes swirling in their minds. My goal in writing to you this month is to help ease some of that anxiety, especially around food.

Food and feelings are closely tied, especially around the holidays. Research shows that our brains release dopamine—the 'feel-good' hormone—when we eat comfort foods, which can create a reward loop that intensifies cravings, particularly during stressful or emotional times. But this doesn’t mean we have to avoid these special foods altogether. We can let go of the stress and guilt around choosing comforting holiday favorites by putting a few intentional practices in place. 

Here are three tips to help you savor these foods while easing food-related stress.

Tip #1: Stick to your usual eating pattern.

Don’t 'save up calories' if you know you’ll be eating a special meal later in the day. Skipping meals before a gathering often backfires, leading to overeating. Instead, I recommend sticking to regular meals throughout the day. A savory breakfast and balanced snacks or meals with protein, fiber, and healthy fats help them feel satisfied and manage cravings.

Tip #2: Food is just food—avoid labeling it as 'good' or 'bad.'

Some foods may be more nutrient-dense than others, but labeling them can create guilt and stress. I encourage you to observe your self-talk. If you find yourself saying things like "I shouldn’t eat that" or "this is bad for me," instead try focusing on enjoying what you eat without judgment. Aim for balance. This takes time and practice, so do the best you can.

Tip #3: Listen to your body.

Caring for yourself doesn't always mean sticking to your usual workout routine. Sometimes, our bodies need a relaxing bath or a 20-minute power nap instead of a leg day. Focus on activities that support a healthy immune system, boost your mood, and help you stay present.

Changing lifelong patterns around food isn’t easy, and one email won't undo years of habits. But hopefully, these tips will help you start heading in the right direction. If you want more support on this journey or want to explore this topic more deeply, I'm here for you. Check out the details below to see how we can work together.

Warm autumn wishes,

Shelley

I start craving this chili every fall—the spices make it so flavorful and cozy. For a vegetarian option, sweet potatoes and red beans work perfectly and taste amazing. It also freezes well, so you can pull it out when you need a quick, homemade meal on those busy nights. I often make this in my InstantPot, but it turns out just as delicious on the stove.

  • On October 11th, the Inaugural Cohort of my Menopause Mastery Method (click the link to view a summary of the highlights!) kicks off. This is a 10-week immersive experience designed to help reduce your negative symptoms associated with menopause like hot flashes, unexplained weight gain, brain fog, and fatigue. Last week I opened up spots for this Cohort and only one spot remains available! If you’re curious about this offering, here’s a link to my calendar to book a free 20-minute chat.

  • On October 25th, I will be back on Facebook Live hosting October’s Live Q&A, ‘Everything Menopause,’ in our Peri to Post: Navigating Menopause Together Facebook group. This free private Facebook group is open to anyone seeking support through peri- and post-menopause (follow the link to join). This month I will be discussing hot flashes and how to reduce these pesky buggers so you can get some sleep and not sweat through your clothes every time you have a cup of coffee! (In case you missed it, here is a link to watch last month’s Facebook ‘live.’)