October Newsletter

With the arrival of the cooler weather and change of leaves, we know fall is in the air.  Of all the seasons, fall is among the most favorite because it comes with many unique opportunities and treasures.  Things like cider mills, hayrides, pumpkin patches, and of course, Halloween.   And it doesn’t stop there.  Just like any season, fall is associated with so many foods that we look forward to just as much as the changing of the leaves.  Pumpkin muffins, apple cider, donuts, apple pie, caramel apples, spiced lattes, Halloween candy – the list goes on and on.  And while many people are eagerly awaiting their first bite of pumpkin spiced pancakes this Sunday morning, those with eating disorders, body image issues and chronic dieting habits struggle with the idea of having to manage these seasonal favorites.  And worse, the fun events that fall has to offer get pushed aside or ignored in an attempt to avoid being faced with these foods.  The expert team of dietitians at Nutrition Counseling Center offer up these tips to move towards embracing all that fall has to offer.  

• Food exposures: Research shows that the more you face a fear food, the less fearful it becomes.  We invite you to set up food challenges for yourself and notice your anxiety as you introduce a scary food.  Pay attention to how long it takes for that anxiety to naturally go down, without you doing something to force it down.  As time goes on and you continue eating the feared food, you will notice your anxiety doesn’t peak as high and takes less time to normalize.  It’s like watching a scary movie -the more you watch it, the less scary it is.  Why?  Because knowing the outcome (you aren’t going to gain ten pounds, you aren’t going to love it so much that you want 100 more, etc), helps reduce the fear and anxiety associated with the food.  If trying these foods alone is too scary, do it with a friend or ask your dietitian to set up the challenges with you in the office to create more support.  
• Focus on the beauty of the season: Fall, especially in the midwest, offers so much beauty.  This is a good time of year to explore nature and try some new hobbies or activities that center around the season.  Rather than thinking about the feared aspects of the fall, think about what you can do to embrace the season.  Maybe take up a new hobby, do a collage of leaves or try some new walking trails – things that will allow you to appreciate the season rather than dread it.  
• Fact Check: Let’s look at the facts around the foods that you fear most about autumn – is there any evidence to support those fears?  Think of all the years past when you enjoyed cider and donuts or apple picking, and nothing bad happened to you.  Think of your friends and loved ones who continue to enjoy the seasonal foods year after year and still look the same.  Despite what diet culture wants you to believe, there is no single food that will cause weight gain.  And on the contrary, taking time to enjoy a variety of foods and eating them mindfully produces enjoyment and satisfaction that allows us to eat such foods regularly, but not indulgently.  
• Take Opposite Action: This skill asks that you deliberately take the opposite direction of what your unhealthy emotional urges are telling you to do.   When your mind is telling you to avoid a certain food or going to the cider mill because you don’t want to partake in the donuts, recognize that voice as coming from a place rooted in fear and anxiety.  Rather than follow suit with its orders, take opposite action and do what it is telling you not to.  Don’t give in to urges of restriction, avoidance or compensating for the foods you have permission to enjoy this fall season.  
• Stay Social: Because we are still required to socially stay distant and take precautions during the COVID public health crisis, we must continue to exercise safety when connecting with others.  However, now more than ever, we need to maintain our connections in ways that feel safe and responsible to us.  Allow the beauty of the season to draw you outdoors for nature walks, hayrides and other safe social gatherings.  Connect with your friends and loved ones through virtual platforms and remain in contact with those folks regularly.   Keeping in touch socially will help you manage stress and navigate your way through the change of season successfully.