The holidays are meant to be joyful—but for many dancers, holiday meals can bring stress, guilt, or anxiety. Between food abundance, social pressures, and comments from others, it’s easy to feel overwhelmed. In this episode, Rachel Fine shares compassionate, practical strategies to help you enjoy the holiday season while staying grounded in your relationship with food.

You’ll learn:

✅ Why “saving calories” backfires—and what to do instead

✅ How to set supportive intentions before a big meal

✅ Simple strategies for navigating food comments and pressures

✅ Ways to shift holiday focus beyond food and back to connection

✅ How to practice self-compassion when routines are disrupted

✅ Journaling prompts to help you reframe food guilt and foster gratitude

📅 Perfect for: dancers who want to enjoy holiday meals without guilt, anyone worried about overeating during celebrations, and those seeking a healthier balance during the festive season.

📖 Read the full blog: https://dancenutrition.com/stress-free-holiday/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Holidays & Stress
Why the holiday season can feel overwhelming for dancers working on food and body relationships.

0:26 – Rachel Fine, RDN
Introducing Rachel’s background and her mission to dispel nutrition myths in dance.

0:52 – Why Holidays Feel Different
Schedules shift, rehearsals pause, and family gatherings bring new challenges.

1:24 – Body Changes & Family Pressure
How comments from relatives can feel triggering during holiday meals.

1:47 – The Fear of Overeating
Why many dancers worry about losing control around holiday food.

2:19 – From Stressful to Joyous Holidays
Rachel shares her personal shift and sets up practical tips for dancers.

2:30 – Scenario 1: Anxiety About the Holiday Meal
How food restriction and deprivation can heighten holiday stress.

3:11 – Practicing Food Flexibility
Why flexibility with food choices supports dancers in unpredictable settings.

4:18 – It’s Never Too Late to Start
Opening up to previously restricted foods, one step at a time.

5:00 – Scenario 2: Food & Body Comments
How to set boundaries and navigate triggering family conversations.

6:09 – Shifting the Pressure Off Yourself
When to refer out, change the subject, or exit the conversation.

6:53 – Scenario 3: Saving Up for the Big Meal
Why restricting before holiday meals backfires and leads to overeating.

8:17 – Leftovers & Letting Go of All-or-Nothing Thinking
How to ease scarcity mindsets and normalize holiday favorites year-round.

9:40 – Scenario 4: Healthifying Recipes
When altering holiday foods crosses into restrictive food rules.

10:39 – Scenario 5: Unrealistic Standards
Letting go of perfectionism, having compassion, and embracing imperfect moments.

11:30 – Final Reminder: Holidays Are More Than Food
Centering on experiences, memories, and connection beyond the plate.

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating, works with dancers to help them build supportive relationships with both food and body.

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.