Together and Thankful
Food Language Approaching the Holidays
The holiday season is a wonderful time to spend with family and friends, but it’s important to point out how diet culture around foods can make this time of year particularly stressful! For example, holiday diet talk can dictate someone having to “earn” their dessert or require an ingredient “swap out” for a “healthier” option. Additionally, friends and family might not be aware that certain body comments can be triggering and harmful; confronting these comments with grace and compassion is no easy task. Below are four helpful tips to help you navigate food and diet culture as the holiday season approaches!
Reframe Your Language
Example:
When someone tells you that they feel bad about the food they’re eating/you feel bad about the food you’re eating.
“I prefer to think of food as a gift instead of feeling bad about what I’m eating.”
Say “No” to the Food Police
Example:
Drop your judgement at the door; try to be as present at the table as possible.
Look at food neutrally instead of labeling it as “good” or “bad”.
Set Boundaries
Example:
If social media is becoming toxic for you, take a step back.
Surround yourself (in person and online) with people who lift you up!
Remind Yourself You Can Do Hard Things
Example:
Acknowledge that the holidays are difficult - but also indulge in the time with family and friends!
This too shall pass.
Informational Resource:
Pika, A. (2019, November 27). 4 tips for navigating food & diet talk during the holidays. Gratefully nourished. https://gratefullynourished.co/2019/11/27/four-tips-for-navigating-food-diet-talk-during-the-holidays/
Essential Oils: Tips and Tricks
What are Essential Oils?
Essential oils are simply a concentrated form of the oils found naturally in flowers, leaves, barks, stems, seeds, and other parts of plants. When the oils are extracted, they maintain some of the characteristics, fragrances, and/or essences of that particular plant. Essential oils have been used for thousands of years by different cultures all over the world for their pleasant and sometimes powerful properties. It’s important to look for essential oils that are 100% PURE and traceable to their indigenous source(s). PURE by Melaleuca is a great place to start your journey. If you are not a member of the Melaleuca online shopping club yet, click here for more information on how to join!
Essential Oils for Anxiety, Stress, and Depression
There are many essential oils that can help ease some of the symptoms of stress, depression, and anxiety. It is important that you use oils you like the most because scents can be very personal. Below is a list of essential oils and their benefits; feel free to give them a try!
Bergamot: refreshing scent that uplifts the spirit and helps with feelings of pain, anxiety, depression, and sadness
Basil: uplifting and refreshing scent that works against depression, fatigue, and anxiety
Clary Sage: helps with insomnia, anxiety, and depression
Frankincense: helps to slow down your breathing to reduce feelings of fear, nervous tension, stress, and anxiety
Geranium: works as a natural sedative to lift the spirit and release negative emotions
Jasmine: a relaxing, flowery scent that is known for its antispasmodic and uplifting properties
Other Helpful Uses with Essential Oils
For pain relief, fibromyalgia, and autoimmune sickness: frankincense, lavender, clary sage, peppermint, ginger
For a feeling of harmony and safety: frankincense, lavender
For headaches: lavender, peppermint, marjoram
For increased circulation: rosemary, ginger, peppermint, lemongrass, rose geranium
Essential Oils and Sleep
Although research on the use of essential oils is limited, lavender essential oil is widely recognized as a natural sleep aid. For example, a 2005 study assessed how lavender essential oil affected 31 young, healthy sleepers. Researchers found that the lavender scent increased the amount of slow- and deep-wave sleep in participants. All participants reported feeling “higher vigor” the next morning!
Remember - not all essential oils are created equal and there are many synthetic oils on the market that can be harmful. If you are looking to try essential oils, please be sure the oils are 100% pure and traceable to their indigenous source(s)!
Seasonal Recipe: Apple Yogurt and Homemade Granola Parfaits
As fall continues on, it’s fun to add creative and seasonal twists to classic food items! This month’s seasonal recipe is apple yogurt and homemade granola parfaits: the perfect breakfast or afternoon snack! Again, we support an inclusive perspective on foods. Especially for something like yogurt parfaits, language such as “low-fat” or “healthy” can be triggering. Instead, food is meant to be an experience where not only are you preparing and cooking with loved ones, but you are also enjoying the finished product amongst family and friends. We hope you enjoy these wonderful fall yogurt parfaits!
We greatly appreciate you all for taking the time to engage with this month’s content. Be well and take care!