Down south, we are very particular about three things in the kitchen during this time of year: tea should always be sweetened with sugar, cast iron should never be cleaned with dish soap, and cornbread dressing is the rockstar of Thanksgiving. Seriously, the dressing is the Jon Bon Jovi of the table and that turkey is definitely the Richie Sambora of the meal. And Lord forbid that there be this dish called “stuffing” on that table. I’m not even sure what is actually in stuffing. I just know that I had a cousin bring it one time and now, she is mysteriously missing from the family reunion group text.

Why Nostalgia is the Secret Ingredient in Holiday Cooking

We are serious about our Thanksgiving dinner. And why are we so adamant about the specifics of this meal? Is it our taste buds or maybe because of our traditions? Well, yes, but not entirely. If I had to venture a better guess, it would be because of nostalgia. Nostalgia is a sentimental longing or wistful affection for the past, typically for a period or place with happy personal associations. And what causes these associations faster than anything else? Yep, you guessed it – food!

Heart Hunger: The Emotional Pull of Food and the Holidays

This association, or rather “triggering”, is what we commonly refer to as heart hunger. The funny thing about heart hunger is that it isn’t even real hunger. Heart hunger is a type of “hunger” that’s driven by emotions or mental state, rather than physical hunger. It is a deep emotional longing for connection, comfort, and meaning. The term heart hunger also includes learned behavior around food and eating.

Out of all of the different types of hunger, this is one of the strongest. You may be able to wrestle a temptation when you’ve skipped dinner, and you can probably battle through a stomach growl when you are fasting, but it can be super hard to resist whipping up a batch of no-bake chocolate oatmeal cookies just because you saw them on a Publix commercial and now you are remembering how you felt making them as a little girl with your grandmother. The stomach might know hunger, but the heart remembers happiness and we will reach for happiness (i.e. comfort) almost every time.

Emotional Eating During the Holidays: Understanding and Overcoming Heart Hunger

You may be curious as to why I am bringing this up? After all, isn’t this the time of year when food is such an incredibly huge part of our celebrations and it cannot really be helped? It just is what it is, right? Wrong. I bring this up now, strategically. Heart hunger is triggered more around the holidays than any other time. Common emotional states of stress, grief, and excitement this time of year, causes us to snack, over-indulge, and even binge. Combine that with the fact that we get less sleep and have more high-calorie, sugary foods available, and you’ve got a perfect recipe for weight gain.

It may surprise you to know that the single biggest contributor of total annual weight gain is the holidays. Meaning that the average American will gain eight pounds between Thanksgiving and New Year’s Day.

Wow, think about that for a moment! This six-week window may cause you forty-six weeks of work later. It will take most people an entire year to lose their holiday weight gain. That’s if it is lost at all. When those pounds stick around year after year, you are looking at a significant impact on your health. When one year rolls into another, it can be so easy to not notice the extra pounds until finally it seems too overwhelming to do anything about it. And I should know – I’ve been there!

How I Overcame Holiday Overindulgence: A Personal Journey to Health

Christmas of 2020 was certainly one for the books. Given the events of our world, it looked nothing like any other year before that one. Like most people, I was so ready for some normalcy in everyday life, but especially during the holidays that year. My weight was already at an all-time high and not being able to gather with family and experience the nostalgia of that time of year (when it was needed even more desperately than in years past) caused me to eat my way through the disappointment and sadness. I remember getting to the end of January and feeling entirely engulfed by the shame of what I had allowed myself to do, and yet, I was too overwhelmed to take any action.

Several months later, I was so blessed to begin the SkinnyBox™ EZ123 Fat Burn Program that not only led to my 100 pound weight loss, but has allowed me to maintain that loss for almost three years. If it had not been for that, I’m not sure where my health would be today.

Practical Tips for Navigating Holiday Stress Without Overeating

So, Lisa, how would someone be proactive this time of year regarding heart hunger? I’m so glad that you asked. Firstly, I want you to know that you do not have to just accept that you will gain weight during the holidays. And secondly, you certainly can do things to nurture your well-being and strengthen your relationships – both of which provide a thoughtful approach to this dilemma.

Here is a step-step plan for this time of year…

1. Acknowledge and Identify Heart Hunger
   • Self-Reflection: Spend time identifying your emotions and needs.
   • Talk About It: Open up to a trusted friend or family member about your feelings.
2. Build Meaningful Connections
   • Organize Gatherings: Focus on quality over quantity of relationships.
   • Volunteer: Helping others through food banks, shelters, or community events can provide a sense of purpose and connection.
   • Stay Connected: Schedule regular calls or video chats with loved ones who are far away.
3. Prioritize Self-Care
   • Create a Routine: Set aside time for activities that bring you joy and peace.
   • Healthy Indulgences: Balance holiday treats with nutritious meals.
   • Rest and Recharge: Protect your energy by setting boundaries and saying no to overly demanding activities.
4. Find Purpose and Gratitude
   • Set Goals: Engage in creative or productive activities.
   • Gratitude Practice: Write down three things you’re grateful for each day.
5. Engage in Spiritual or Reflective Practices
   • Celebrate Traditions: Reconnect with holiday traditions that have personal or cultural meaning to create a sense of belonging.
   • Reflect and Release: Write a letter to acknowledge and honor absent loved ones.
   • Remain Positively Focused: Engage in prayer or bible reading to release negative emotions and foster hope.
6. Manage Expectations
   • Simplify: Avoid perfectionism.
   • Stay Realistic: Accept that no holiday is perfect.
7. Seek Support if Needed
   • Counseling or Therapy: Consider professional help if feelings of loneliness or sadness become overwhelming.
   • Support Groups: Join community or online groups for shared experiences and encouragement.

Prioritize Self-Care and Gratitude This Holiday Season

More than anything, be mindful that the holiday season is a time to nourish both body and soul. By taking proactive steps to address heart hunger, you can create a season filled with connection, comfort, and joy. I look forward to hearing about your success.

Until next time, remember…you be good to you!