How to Have Food Freedom This Fall
Guest Blog Post By Carly Onopa
Fall is such a beautiful time of year. Personally, it’s my favorite season. There’s something so cozy and poetic about fall, from spending time with family around a campfire, visiting a pumpkin patch, and snuggling under a warm blanket to watch football or a movie. For me it’s a time to marvel at the beauty of transformation while honoring tradition. While fall traditions will certainly vary by the person, fun fall foods tend to be a common thread.
Even though fun seasonal foods may be scary for those with disordered eating – it’s important to remember that all foods fit. Our body is able to use the foods that we provide it to nourish our body and bring us together with others. Maybe your eating disorder has robbed you of that connection. Maybe it thrives on the lies it tells you about fearing food. You’re not alone. So, I want to give you some tips to make food less spooky this season.
What is Food Freedom?
Food freedom is to be…
… free from counting (calories, points, macros) and measuring (food, weight)
… free from food rules
… free from being influenced by other people’s thoughts, feelings and comments about food
… free from eating disorder behaviors
… free to eat at a restaurant without having to undereat earlier or compensate later
… free to spontaneously getting ice cream with friends
… free to enjoy your favorite foods guilt-free
… free to eat seconds
Food freedom is the ability to eat foods that are physically and psychologically satisfying in an amount that matches your hunger and fullness.
How Can I Have Food Freedom this Fall?
Making peace with food is a great step towards food freedom. Follow these six steps to experience food freedom for yourself.
1. Start by remembering seasonal foods that you used to enjoy prior to your eating disorder. Did you use to enjoy a pumpkin spice latte? Apple cider? Candied apples? Halloween candy? Spend some time making your list of foods that you want to make peace with this season.
2. Acknowledge the spooky thoughts that come up around seasonal foods. You can’t control your thoughts. Instead of blaming yourself for spooky food thoughts, acknowledge them and get to the root fear. This can be hard to do on your own, so it may be helpful to talk it over with a therapist or dietitian.
3. Don’t forget your flashlight. Spooky thoughts can lead us into dark moments with food. Don’t forget to bring your flashlight to shine some truth and light into the situation. You can do this by using biblical truths, talking positively to yourself, directly challenging your spooky thoughts with nutrition science or using a coping skill.
4. Get cozy when trying something new. You may not feel emotionally cozy, but trying a new exposure food in a cozy, ambient setting can enhance the experience. Make sure you are eating your seasonal food in a safe environment, around supportive people, and a space that does not allow you to engage in eating disorder behaviors.
5. Focus on flavors. When having your seasonal food, try to be present with your food by noticing the temperature, the texture, the appearance, and the taste. Ask yourself: what did I find pleasing about this experience?
6. Celebrate your transformation after each attempt. Did you know that exposure therapy and fall have something in common? Both lead to change and transformation. Celebrate your recovery transformation as you continue to try seasonal foods throughout the season.
In summary, fall is a season of change. So, what better time to change our current ways of thinking and relating to food? Being at peace with food is a great step towards a Food Freedom Fall as well as a Food Freedom Life in recovery.
About Carly Onopa: Carly is a Registered Dietitian and Certified Eating Disorder Specialist that owns her own private practice, Devoted Recovery, based in Northern Virginia. As an eating disorder recovery dietitian, she believes that full recovery is possible. She uses nutrition science and faith to inform her weight-inclusive nutrition practices to help her clients recover from their eating disorder. When she is not working with clients you will find Carly volunteering in youth ministry, spending time with her family and dog, hiking, playing volleyball or completing a counted-cross-stitch project.