The holiday season is often filled with time spent with family, festive meals, and a break from your usual schedule. While a shift in gears is often a necessity for busy dancers, it can also present challenges. The key to going home for the holidays lies in creating routine while making room for flexibility— much of what we master in The Healthy Dancer®— without the stress of extremes or obsessing over food and movement. In this blog post, we’ll discuss strategies for dancers looking to maintain supportive eating and movement habits while at home for the Holidays.
#1: Don’t Throw Away Routine
Much of the angst that dancers feel when going home for the holidays lies in the anticipation of a changing routine. If you’re healing your relationship with food, you may feel stressed about an abundance of festive foods— anything that feels different from your norm. It’s natural to want to enjoy these foods without feeling guilty or obsessing over every bite.
First, drop the goal of eating less because you’re dancing less. Your body still needs consistent fuel despite a lighter scheduler. Even at home, maintaining a flexbile eating routine can keep you from skipping meals, setting you up for success later on and prevent an all-or-nothing mindset at bigger Holiday meals. Aim for 3 meals and 2-3 snacks throughout the day. Focus on creating meals that include a balance of macronutrients: proteins (chicken, tofu, fish), fats (avocado, nuts, olive oil), and fiber-rich complex carbs (potatoes, squash, and whole grains). For example, start your day with overnight oats with nut butter and fruit. Consider your favorite smoothie as a snack and a nourishing wrap or sandwich for lunch. Click here for more tips on navigating food-focused Holidays like Thanksgiving.
#2: Communicate Your Needs
If returning home from college or pre-professional training, those who await your arrival are likely anxious to pick up where you left off. For dancers healing from diet culture, it might be necessary to set some expectations with family and close friends. Have conversations about your needs or preferences. For example, it will be helpful for someone to ensure that snacks (or the ingredients to make them) are readily available. If diet and/or triggering weight-related comments are a concern, prepare to set boundaries (a topic I discuss here). This way, everyone is on the same page and can support their goals.
#3: Focus on Mindful Moments
Returning home, especially for the holidays, can bring a sense of abundance to your routine. This is a good thing! For dancers healing their relationships with food, we constantly work to shift our mindset from scarcity to abundance. If this feels uncomfortable, consider mindful moments as a method to access a healthy degree of control around meals and movement.
Mindful eating is one such tool. At meals, slow down and notice your hunger and fullness cues. If you’re at a family dinner, try enjoying the food and the company rather than rushing through the meal or grazing absentmindedly. If either happens, a non-judgmental approach is key and one I discuss here. Remember, patterns over time matter more than individual meals and snacks.
Rest is another component of mindful moments. Take time to check in with yourself and ensure you’re taking breaks to rest and recharge— meditation, a nap, or a cozy break with a book are examples. For quality sleep, aim for 7-9 hours each night while home.
#4: Joyful Movement Helps
While your routine might look atypical, you can maintain a level of movement that feels good and fits into your downtime. Now’s the time to focus on recovery— don’t feel pressured to maintain the same level of movement. If you want to get in a workout, try something low-intensity and gentle— foam rolling, stretching, and yoga are examples. Take advantage of time with family by suggesting fun, low-impact activities like a walk after a big meal, a family game of tag in the yard, or even a winter hike. If none of these sound appealing, or if anything feels forced or prescribed, realize that it’s also okay to take a break from movement.
#5: Stay Hydrated
With all the festivities and travel, it can be easy to forget about staying hydrated. However, don’t overthink it. Keep a reusable water bottle in your bag and refill it regularly. If you’re feeling festive, try herbal teas or water infusions with seasonal ingredients like citrus, mint, or cinnamon.
Key Takeaways
Going home for the holidays is about enjoying time with loved ones, celebrating, and caring for yourself. Instead of obsessing over whether you’re eating “perfectly,” set goals around how you want to feel over the holidays—energetic, rested, and present. Maintaining a flexible eating routine helps to nourish these goals, along with shifting your mindset from restriction to permission. Click here for more healthy holiday tips for dancers.
