As someone with an avid sweet tooth, I love Halloween. For dancers struggling in the depths of diet culture, however, it’s easy to get caught up in the notion that the influx of candy derails progress.
Like with any holiday, Halloween can be an opportunity to put the principles of The Healthy Dancer® into practice. Restricting festive treats can lead to more stress and drive cravings. Finding the balance between intuitive eating and a proactive fueling approach— candy included— is the goal. In this article we’ll uncover everything dancers should know about finding balance even amid an influx of Halloween treats.
Spoiler 1: Halloween candy is here to stay
Completely avoiding candy might feel doable at home, but chances are you’re likely to meet bowls of candy elsewhere— at the studio, in school, with friends, anywhere. Avoidance also breeds desire, laying the groundwork for all-or-nothing thinking and leaving you feeling “out-of-control” around sweets. Halloween is a time for fun and festivities. As a dancer, you don’t need to feel guilty about enjoying candy or participating in holiday celebrations. A supportive relationship with food enables you to enjoy without overthinking. If struggling with food guilt, read this article.
Spoiler 2: Sugar isn’t addictive
I’ve previously written a complete guide on how dancers can include sugar in their meal plans without stress. But here’s the point: there is no conclusive evidence that sugar is physiologically addictive (like drug use). You might feel addicted— especially if it feels like once you start, you’ll never stop— but consider the role of restriction as a driver of “over”-eating. In fact, studies support this. Brain scans also reveal that when compared to non-dieters, dieters (or those who restrict their intake) experience a heightened reward response to restricted foods (like sweets). Simply put: food restriction (not sugar) drives overeating. To learn more about food addiction, check out this article.
5 Strategies for a Healthy Halloween
As previously discussed, the misconception surrounding an intuitive approach to eating is that we eat whatever, whenever, with no intent or care. But this is far from reality. The Healthy Dancer® intertwines an intuitive approach while ensuring your daily eating routine leaves you feeling energized and focused.
While technically, you have unconditional permission to eat ALL of the candy, this likely wouldn’t leave you feeling supported. How would you feel physically if you opened the floodgates and ate ALL the candy? This influx of sugar could leave you feeling sluggish.
We can, however, reconnect to our intuitive ability to eat Halloween candy to a point of physical comfort, not discomfort. To help, here are five strategies for letting go of food fears confidently.
#1: Prioritize nourishment
Practical hunger involves a flexible eating routine of regular meals and snacks daily. This is crucial even on Halloween, and the surrounding days and weeks when candy is in abundance. You’re likely still dancing during this time— the need for fuel remains pertinent to maintain energy and focus. Keep nourishing your body. Here are a few quick reminders:
- Pack balanced snacks: pair carbs with protein (ie. a banana with peanut butter).
- Pair candy with a source of protein or fat to stabilize blood sugar (ie. a handful of nuts with a mini chocolate bar or M&Ms in your next trail mix).
- Include nutrient-dense foods like complex whole grain carbs, protein, and fats.
- Stay hydrated: drink water throughout the day and when accessible, include colorful and hydrating produce.
Aiming to save calories or compensate for candy increases your likelihood of “over”-doing it. If you’re heading to a Halloween party, have a well-balanced meal beforehand This isn’t to “crowd out” opportunities to eat candy, but rather, to set you up to enjoy candy mindfully.
#2: Exposures matter
Candy-free households drive all-or-nothing thinking. Since candy is technically available all year round, if you’re struggling to self-regulate, it could be a sign that candy needs to make its way into your meal plan more often. Quieting the diet mentality and those subsequent thoughts of “I shouldn’t be eating this!” makes room for a mindset of allowance. From here, you’ll be better able to self-regulate the amount of candy eaten each day. Here are a few articles to help this process:
- What is the dieting mentality?
- Unconditional permission around food.
- The Healthy Dancer Food Flexibility Algorithm
#3: Enjoy the fun
Halloween is not just about candy; it’s about the experience! Decorations, pumpkin-themed crafts, fun recipes, parties, and time with friends are part of the fun. Focusing on the social aspect of Halloween can help shift your mindset away from just the food and allow you to enjoy the night without overthinking your candy consumption.
#4: Practice mindful eating
Mindful eating is about listening to your body and tuning into the experience. Savor the flavors, textures, and sweetness of your favorite treats without distractions. Pick a few pieces you genuinely enjoy. Eat without distractions to focus on the taste and experience, and notice how your body feels after.
#5: Remember self-compassion
Wellness culture pathologies overeating and normalizes food restriction and restraint. Rather than holding yourself to willpower, be confident that you can enjoy these options tomorrow, the next day, the day after that, and so on. And even so, realize that “over”-eating is a normal human experience; especially around the holidays when we’re enjoying celebratory experiences. Utilizing self-discovery to determine how much works for you (mindful eating techniques and the hunger/fullness scale are two tools that can help in this process.)
Now that you’re ready to enjoy your candy, remember that there’s no “good” nor “bad” food. This includes candy Restricting your most pleasurable options will result in a cycle of feeling in control around candy only to eventually feel out-of-control around candy. Embrace the fact that candy is fun and as with all Holidays, Halloween can bring joy and celebration into your life. Harboring a restrictive mindset towards food will only lead to a sad holiday!
