How to Get Started with Intuitive Eating

How to Get Started with Intuitive Eating

Ready to heal your relationship with food, overcome emotional eating, learn to listen to your body, and throw out all of the food “rules” you’ve spent years following? Join me in learning about and getting started with intuitive eating!

How to Get Rid of the Perfect Diet Mentality

How to Get Rid of the Perfect Diet Mentality

Tired of going through the cycle of frustration and failure when it comes to starting a new diet plan? Join me in throwing out perfection when it comes to your relationship with food and find balance and happiness again!

How More Self-Love Leads To Ultimate Happiness

You’ve been waiting to buy that outfit after you lose the weight.

 

You’re certain you’ll feel so much better and so much prettier if you just lose the weight, so you wait. You hold off on buying any new clothes until you reach your goal.

 

But, you feel uncomfortable and miserable. You can’t seem to be happy in your own skin.

 

You know everything will change when you lose the weight.

 

You spend years chasing this weight loss and feel frustrated all the time. You feel like a failure. You tell yourself you don’t deserve any new clothes. You don’t deserve to feel beautiful because you can’t seem to do anything right. You feel lazy and frustrated that it’s so hard to lose weight.

 

OR…

 

You lose the weight and for some reason you still don’t feel comfortable and happy with your new body.

 

Feeling uncomfortable in your own skin carries over into every aspect of our lives.

 

When we don’t love the way we look, we often hide from mirrors, from cameras, and we may even lose our confidence to accomplish things that have absolutely nothing to do with our weight.

 

Today, my goal is to help you know, to truly know how beautiful you are. To know what to do to bring more self-love into your life regardless of your weight or dress size. Because those things don’t matter.

 

What matters is that you’re comfortable and confident in your own skin.

 

Before I move on, if you think I’m telling you to throw all of your efforts out the window, I promise that is not the intention. In fact, I wrote a blog post all about how to love your body now AND seek change for it.

 

Today’s goal is to help you use powerful and positive self-talk to bring more self-love and happiness into your life no matter where you’re at in your journey.

 

Your body image may or may not be holding you back from accomplishing your daily to-do list, but I’m guessing you’d agree that it often holds you back from other things in life. Maybe it holds you back from working toward hard things. Maybe it holds you back from putting yourself out there. Maybe it just drags you down throughout the day, but if you avoid a mirror, you’ll be fine.

 

The key to a positive body image and more self-love is practice. It’s first noticing your negative self-talk and changing it into positive self-talk. It’s believing in the positive words you say to and about yourself.

 

Today, we’re talking about how to incorporate positive self-talk (or affirmations) to bring more body love, more body confidence, and more happiness into your everyday life.

 

For this exercise, you’ll need your self-love affirmation workbook. It guides you through every step to create a powerful self-love affirmation that you can repeat and use daily.

 

 
 
When you write it, the magic begins.
After you write it, you can start reading it.
When you start reading it, you’ll be able to start saying it.
When you start saying it, you start hearing it.
When you start hearing it, you start to believe it.
When you believe it, things begin to change.
When things begin to change, you will understand. And believe.
 

 

4 STEPS TO WRITING A SELF LOVE AFFIRMATION

 

STEP 1: DREAM

 

How do you want to feel about your body? What do you want to look like? What do you want to be able to do with your body? What experiences do you want? Spend time dreaming about how it would feel to love your body. What would that look like to you? Write words and phrases that come to mind.

 

STEP 2: USE KEYWORDS

 

Now, use those words and phrases and turn them into powerful words. What words describe your beautiful body? Confident? Strong? Beautiful? Write words that mean something to you. Words that make you feel good.

 

STEP 3: WRITE A STATEMENT

 

Put those words together into a statement about yourself. Make it present tense and positive. Write your statement as if it was already real.

 

STEP 4: REPEAT

 

In order for you to believe your statement, you must repeat it often. When you repeat it often, you start to believe it. It get infused into your entire being. It becomes a part of you. It becomes real.

 

Want to write your own affirmation or need some suggestions of pre-made affirmations that have worked for others?

 

 

 

The key to self love is not weight loss. It’s not a dress size. The key to loving yourself is to embrace even the flaws. To see beauty no matter where you’re at in your journey. To be grateful for the body that is yours and to find ways to take care of it that feel good to you.

 

If you want to continue this journey, head on over and follow my popular gratitude practice to help you be grateful and find love for every inch of your body.

 

You are worth loving. You are worth feeling confident and proud. You are worth it, my friend. Don’t ever let anyone tell you otherwise.

 

Obsession Versus Neglect: How to Find the Right Self-Care Balance

A sweet woman once approached me after a seminar to ask, “How can we know when we have found the right balance between obsession and neglect of our bodies?”

 

She found herself wanting to make changes to her health and although she was doing well, she was so obsessed with making sure she got her time in at the gym that she was really struggling with everything else.

 

She was seeing results, but for some reason, she still wasn’t very happy. She was checking off her workouts, but she teared up as she mentioned other areas of her life she felt were being neglected. She was doing everything she thought she should be doing but still felt out of balance.

 

How do we know when we’re doing “enough”? How do we know when we’re not doing “enough”? Where is the balance between obsession with our health and complete neglect?

 

This really is an incredible question. I’m guessing you’ve found yourself on one side or the other at certain times in your life.

 

How do you know where your balance is? How do you find it?

 

Might I suggest that balance is not a destination, it’s a journey.

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Finding balance is about making changes each day that align with your values, your desires. It about different priorities in different seasons of life.

 

I’ve put together the following 5 questions that will help you understand your goals, your priorities, and help you find your own unique balance.

 

Because, what works well for one person, is not the same for another person.

 

WHAT DO YOU WANT?

 

What do you want for your health right now? Instead of focusing on a weight loss number or dress size, go deeper. What do you really want? What does “healthy” mean for you? What does it look like? What does it feel like?

 

Paint your picture of your ideal health.


 

WHAT IS REALISTIC?

 

Now, take a look at your picture of your ideal health. Is it a realistic goal? What kinds of changes would you have to make in your life right now to take steps toward that goal? Are those changes realistic for you? Do you have the tools you need to be successful? What barriers might get in your way and how will you overcome them?

 

Take a minute to ask yourself what is most realistic for you to achieve.


 

WHAT SEASON OF LIFE ARE YOU IN RIGHT NOW?

 

Different seasons of life bring about different self care opportunities. If you’re not sleeping through the night because of younger children, maybe a high intensity morning gym routine is not ideal as you’re already feeling like you’re not getting the proper rest and recovery.

 

Is time to yourself very limited? How can you get the most bang for your buck when it comes to fitness and nutrition? You used to be able to crush an hour gym session, but right now, what could work for you at this stage instead?

 

Maybe you do have a little extra time to yourself! Are you spending that extra time getting more movement in? Do you have a little more time to prepare meals during the day while your kids are at school?

 

Think about the season of life you’re in right now and make adjustments as needed. Every season brings about different opportunities and different challenges. It’s not about blaming your circumstances, but rather finding opportunity in each one.


 

WHAT ARE YOUR PRIORITIES?

 

What is most important to you right now? What things make you feel most fulfilled during the day? Make a list of some of your top priorities. Make sure your actions and your focus is on those top things.

 

Remember, priorities change. That’s ok. What things do you want to make sure you’re taking care of and paying attention to right now in this season of life? How can you incorporate your own self care into those priorities?


 

WHAT ARE YOUR NON-NEGOTIABLES?

 

Lastly, what is on your must-do list? Choose 2-3 things that nothing gets in the way of you accomplishing. These are your non-negotiables.

 

Protect these non-negotiables with your life. Schedule them, block out time, whatever you need to do to accomplish them.

 

These items should leave you feeling refreshed and rejuvenated. They are not another item to check off the list, but instead essential to feeling fulfilled and balanced.

 

Finding balance is tough. As mothers, it’s always a work in progress. Seasons in life change and so do our priorities, our goals, and our schedules.

 

Do the best you can with the stage of life you’re in right now. Make changes that are important to you. Accept the things you can’t change.

 

And most of all, practice gratitude for the amazing body you have no matter where you are right now. Find ways to treat yourself with respect and take care of yourself by giving it movement and nutrition that feel good to you.


 

Want to love your body? Try this simple technique

You’re here because you want a better body image.

 

I’m so happy to have you here! Loving on that body that is uniquely yours is one of the best things you can do for yourself.

 

I truly believe (and have seen mighty changes in my clients) that learning to love yourself is the first step in any good health and wellness journey.

 

It’s the step toward achieving everything you want. It’s the first step in being truly happy and content with the journey and not just looking at the endpoint.

 

But, for whatever reason, your body image has declined over the years. Maybe you feel like you’re sporting the “mom bod” after having children. Maybe you’re busy with work and taking care of a family that you haven’t had a lot of time to give to yourself. Or, maybe you have always really struggled with loving yourself fully and completely.

 

Whatever it looks like for you, today’s post is all about loving that body right now. Not in the future at a certain weight or dress size. Not tomorrow. Right now.

 

In fact, I’m guessing that your image of your body doesn’t really affect your day to day life that much. You are still able to accomplish most of what you need to get done without being affected by how your body looks. You usually just avoid being in front of a mirror for too long and always want to be in the back when someone’s taking a photo.

 

You may not think your body image interferes with daily life, but it does.

 

It affects the way you talk about yourself. It affects the way you act daily.

 

What does your self talk look like when talking about your body?

 

Do you only see flaws?

 

Do you only see things you want to change?

 

Do you carry that self-talk over into how you feel about yourself as a whole? Maybe you see a body you’re frustrated with in the mirror and quickly judge yourself as lazy or unable to accomplish any goals you set out to achieve?

 

Having a positive body image and engaging in regular positive self-talk can bring profound changes in your life. In fact, our practice today will be a popular gratitude practice that will help you get started on the right path toward loving your body and taking care of it in the way that is best for you because a positive body image also brings a desire for more self-care.

 

But first, if you’ve ever tried using positive affirmations, you know how powerful they can be in your life. So, I’ve created an entire easy to follow workbook that will help you create your very own self love affirmation. It’s a great start to your journey toward a better body image and something my clients have seen great success with. And if you don’t want to create your own, I also have an entire page of pre-made affirmations to help you on this journey.

 
 

Repeat your affirmation daily in conjunction with the following gratitude practice I will guide you through today.

 

The first step in building a better body image is to practice gratitude. In fact, if you’ve read other blog posts of mine, it’s the foundation for every solid health and wellness journey you find yourself on. Skipping this foundational piece can make you feel like you are missing an integral part of the journey.

 

This practice can be used anytime you need a simple reminder of how wonderful and amazing your body truly is and how much you can love it no matter where you’re at in each stage of life or each stage of your goals.

 

Now, I want you to spend time actually going through this with me today. This is not a blog post to just read and close out. Today you will start a gratitude practice.

 

Get comfortable in your chair, eliminate distractions, and join me for the next 5 minutes.

 

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A GRATITUDE PRACTICE FOR MORE SELF LOVE

BODY SCAN

First, take a minute to scan your entire body (you may close your eyes). What are you feeling? What emotions do you feel? Do you have pain anywhere? Tension? Do you feel uncomfortable in any place? What words and phrases come to mind as you think about your body as a whole?
 

TORSO SCAN

Move up the body to your torso. Your stomach and chest area. Again, what thoughts initially come up? Are they negative or positive? Look down at your torso. Start thanking it (you can do this in your head or out loud) for everything it’s been for you. Do you have things you don’t like about your torso? Change those negative thoughts into positive ones. What physical traits do you love about your torso? Remember, your torso houses your heart. Use your heart to be thankful for this area of your body. Vow to always speak kindly to this area of your body. 

ARM SCAN

Moving outward toward your upper limbs, what emotions come up for your arms? Have you always hated your arms? Do you wish they were stronger? Throw out those self-defeating thoughts and start to reframe your thoughts into all that those arms have done and been for you. What do they accomplish on a daily basis? Where have those hands been? What stories can they tell? Think hard about all of the things your arms have done for you and still do for you every day. Thank them tremendously and vow to always speak kindly to them moving forward. 

HEAD SCAN

Scan your head. Scan your face, your skin, your eyes, ears, nose, etc. What words come up? Do you find yourself wishing your features were different? Go through each feature of your face and say one thing you love about it. Think about all the things those eyes have seen. All the beautiful smells that nose has smelled. Think about your mouth and everything you are able to communicate. Think about your brain and the amazing way it gets you through every single day. Think about the memories you hold dear in that brain. Thank your head for all that it is for you. Thank it for the features that allow you to live a full life. Vow to always speak kindly to each area of your face and head. 

BODY SCAN

Scan your entire body one more time. Now what emotions are coming up? Can you find a smile on your face? Can you see a more beautiful body inside and out? Are you more thankful? What emotions came up for you? What blocks or negative thoughts are still hard to overcome? 

As you continue to work on your body image, go back and perform this gratitude practice as often as you need. Eventually, you will feel more confident in your physical attributes. You will start to love even the physical parts of your body.

I hope this was helpful. I hope you’ll use it often. 

Thank you for joining me in this gratitude practice. Share with any dear friends that need this message. 

And don’t forget your affirmation workbook. It’s another incredible tool that will help you bring more positive self talk into your life. More positive self talk = a happier lifestyle.
 

 
"There is nothing more rare, nor more beautiful, than a woman being unapologetically herself; comfortable in her perfect imperfection.” ― Steve Maraboli


 

Can I Love My Body Now and Still Want Weight Loss?

I remember it so vividly. I was speaking to a large room of beautiful women and mothers about body love and self-confidence.

 

I had just finished telling them that they could love every inch of that beautiful body of theirs. That they could accept and even love the flaws. That they were worth so much more than they often gave themselves credit for. I felt inspired and I truly hoped they did too.

 

Speaking.jpg

 

After the session, a woman ran up to the front and asked me a question that plagues so many of us when it comes to learning to love our bodies AND take care of them at the same time.

Her question was this:

“How do I know when to accept my body as it is and when I need to work for change? I don't know how to determine where that line is and that is my struggle.”

You’ve seen it all over in blog posts, in news articles, conferences, books, and anywhere you consume information.

 

Love your body! they preach.

 

And you want to. You truly want to.

 

But…

Truthfully, you’re not really happy with the place your body is at. You’re frustrated by it. You’re frustrated you’ve “let yourself go” over the years. You’re frustrated that you’re way too exhausted to hit the gym in the mornings. You’re frustrated that taking better care of yourself feels guilty because it takes what little time you have away from your family. You feel selfish for even thinking about self-care, even though you know it’s not selfish.

It’s not like your current body really holds you back much. I mean, you’re able to still do all the things you need to get done in a day. Granted, you’re exhausted, but that’s the life of a mother! You have a good family, a roof over your head, a job that provides for you. You’re doing pretty well. You decide to ignore accept this “mom body” you’ve acquired over the years, vow to avoid mirrors or pictures, and carry on with life. Still unhappy with your body, but not enough for it to interfere that much with daily life.

If you can avoid any sort of confrontation with your body, keep that swimsuit packed as far away from sunlight as possible, and carry on with life, you’ll be just fine. It’s the life of a mother. It’s what you signed up for, right?

 

WRONG.

 

“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” – Lucille Ball

 

 

Why can’t you love that “mom body” you’ve so faithfully earned over the years?

The truth is, there is nothing wrong with learning to love and accept your body right now AND still seek change. It doesn’t mean you have a bad body image. It means you love yourself enough to want to take better care of it. It means you speak kindly of your body, embrace imperfection, and love the journey.

 

What is the balance between body acceptance and seeking body change?


 

First, practice gratitude.

 

Have you ever thanked your body for all it’s done for you? I mean really stepped in front of a mirror and turned every negative thought, every flaw into gratitude?

I go into major depth about using gratitude to change our body image in this post, but it truly is the first step in any journey toward more self-love.

If the thought of standing in front of a mirror and saying nice things about yourself is too much right now, grab a piece of paper and write a letter of gratitude to your body. Spend 5-10 minutes writing your letter. Come back to it every time you find that negative body talk creeping back into your life.

 

Letter of Gratitude


Second, be realistic.

 

Sometimes I think we want the body we had in high school with all the maturity and wisdom of a 30-year-old woman.

Or, maybe you want to get your body back to wherever it was when you were in your “best shape ever”. Having goals is fantastic. Working hard to reach them is fabulous. Chasing an unrealistic ideal is not. It will only leave us feeling deflated, defeated, and frustrated.

There is a fine line between setting good, challenging goals and being completely unrealistic.

Ask yourself what is realistic for you. In fact, ask yourself “why”. Why do you seek change? Will taking better care of your body give you more confidence? Do you want to be a good example for your kids? Do you want to feel like you’re doing everything you can to live the fullest life possible?

 

Instead of a number on a scale, how do you want to feel? How do you want to feel in your own skin? That’s the change you’re working toward.

 

Having a goal that means something to you is so much more than a dress size. It’s not stressing about the time frame or the end result. It’s taking care of yourself in a way that fits your lifestyle right now. It’s knowing that you’re doing everything you can with your time and resources to take care of that special gift that is your body.

 
 

Third, change one thing at a time.

 

When we want change, we usually want it all at once. I hope this blog post today has helped you understand how important it is to love yourself first no matter what kind of change you desire.

 

Once you have a self-love practice, the “taking care of you” part comes much more naturally.

 

Start making daily choices that nourish your body in a way that will get you one step closer to your desired change.

 

Love your body enough to give it lots of fruits and vegetables. Love your body enough to go to bed early so you can fit in a quick 20 minute exercise routine in the morning. Love your body enough to buy clothes that you feel comfortable in now. Love your body enough to learn how to do some strength training (because if there’s anything that will make your body feel physically strong, it’s that). Love your body enough to manage stress in ways other than turning to junk food.

 

Only you will be able to find the balance between self-love and seeking change, but, when you get there, you’ll know it.

 

You’ll start to feel confident. You’ll take care of yourself in different ways than ever before. You’ll throw out the guilt for taking care of yourself because you realize it’s what makes you better in everything you do.

 

If you’ve ever used affirmations or are curious about how to bring more self-love into your life, I’ve made you an entire workbook to help you create your own self-love affirmation to guide you in this journey. There are even some pre-made affirmations if the thought of writing your own feels overwhelming. It’s a great place to start replacing the negative self and body talk into positive and uplifting words and phrases.

 

And if you have a friend or family member whom you love and want to share this with, please share this message. We need a world filled with more confident women who love themselves in every way.


 

Mindful Eating During the Holidays - Tips from Top Health and Wellness Experts

 Mindful eating during the holidays. How to avoid the guilt that often comes with holiday eating and have a plan that leaves you feeling happy, guilt free, and able to enjoy the holidays. Tips for success from top health and wellness experts, and fellow moms! 

The holidays can be a tricky time when it comes to nutrition. It usually goes one of two ways. Either you feel in control and happy because you have a good plan in place for making it through, or you decide you’ll change on January 1st and give yourself permission for a holiday free-for-all.

 

A lot of times we struggle to feel in control over food during the holidays because it’s so available everywhere we go. We go to parties with food, we attend events with food, we have neighbors bringing us food as gifts, and the list goes on.

 

Because navigating nutrition during the holidays is something that many of us struggle with, I’ve reached out to some of my nearest and dearest friends in the health and fitness industry for help.

 

So, today’s post is for you to learn from other women and mothers about how they find balance during the holidays (and all year round!). In fact, if you’re reading this in February or August, these tips still apply. It’s all about finding a healthy balance with food that works for your lifestyle.

 

Also, don’t forget to grab your guilt free holiday workbook. It’s packed with all the tools you need and a step by step guide to helping you overcome some of the most difficult challenges we face with food such as emotional and stress eating, portion control and free for all eating, and feeling confident and in control at parties and events.

 

MINDFUL EATING DURING THE HOLIDAYS - TIPS FROM THE EXPERTS

 
Monica Pic.png
 
It’s just a normal day. Breathe. You can always have it later.

MONICA PACKER - aboutprogress.com  

 

Navigating holiday eating doesn’t have to be traumatizing. They used to cause me panic attacks, but now I view big meals and celebrations like any other Sunday dinner.  All it takes is some time and retraining your thoughts.

Here are three phrases and their related teachings that I like to keep in mind as I approach what could be a highly-charged meal:

 

“It’s just a normal day.” 

Instead of exercising for hours or starving myself on a particular holiday, I treat those big meal days as normally as I can.  I do a hard-but-normal workout—yes.  I eat a lighter breakfast/snack—sure.  I think ahead of time about what things I’d actually love to eat—most definitely.  But I don’t give the feast so much pressure that I’m doomed for failure.

 

“Breathe.”  

If my thoughts start racing, I’m overthinking everything, or I notice myself slipping into numbness, I remind myself to take a deep breath and recenter.  What do I want this meal to be about?  What do I really want to enjoy? Everyone is breathing around you, so you can do this as many times as you need!

 

“You can always have it later.”  

Perhaps I just had a piece of pie and my instinct is telling me to grab another as fast as I can, and then another.  I override those ways of thinking by remembering that I can in fact have another piece later—maybe when my tummy is less full and I enjoy it more, or even months down the road.  Who says you can’t make Grandma’s fudge in the middle of July?!  You most certainly can.  

If this is new for you, hold tight.  It gets easier and in time these ways of thinking will be like second-nature.  I have more tips/phases for you on my website too, if you’re needing just a little extra help.  www.aboutprogress.com  Enjoy your feasts!!

 

 
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For me, life and eating is all about balance, and that includes some chocolate every once in a while.

MEG MILES - momstrongutah.com

 

Here are my tips for staying in control during the holidays while still enjoying the fun.

 

The "one favorite dessert" rule

Here's how this works. We all love dessert, but sometimes we're faced with a table FULL of it, and we end up overeating and feeling sick. I like the "favorite dessert rule" because I allow myself to choose my very favorite thing from that dessert table, and enjoy every bite, guilt-free. When I am thinking about choosing ONE dessert I will love, rather than bites from a few that I may not enjoy, it helps me to stay in control. So choose that favorite dessert of yours, walk away from the dessert table, and savor every bite.

 

Have a control word

When faced with all of the holiday food, have a word you can say to yourself, either mentally or out loud that will remind you to think before you eat. Mine is simply "control." When I say this to myself, I remember I am in control, that I don't have to go overboard, and that I can eat intuitively while I make clear and conscious food choices.

 

Don't be afraid to throw things away

I'm a little embarrassed to admit it, but I have no problem in throwing away sweets that start to collect on my countertop during the holidays. Even the ones that arrive on my doorstep wrapped in a bow. Sometimes I think we eat that whole plate of cookies, or jar of caramels just because it's sitting there, or just so we don't "waste it." Well, have you ever thought of just getting rid of it all together? Maybe enjoying just one thing and getting rid of the rest? It's something to consider!

 

Leave the "all or nothing" approach at the door

It's easy to get caught up in the "all or nothing" approach. It's like once we have that cookie, we think to ourselves, 'Well I may as well have three or four now that I've blown it.' Well here's the truth. One cookie is NOT going to throw you off. Enjoy it, guilt-free, but know that it's totally possible to get right back on track again! Leave that "all or nothing" approach behind, and start to realize you're always in control. Life is about BALANCE, not perfection. For me, "balance" includes some chocolate every once in a while.


 

 
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This treat is always available to me.

RACHEL GAINER - rachelrebuilt.com

 

Hello, friends! I’m Rachel Gainer of @rachel_rebuilt. As we enter the holiday season, it’s easy to get caught up in feasting festivities or become overwhelmed by how to “stay on track.” I don’t believe it swearing off sweets or skipping social gatherings for the sake of healthy habits. Instead, I focus on nourishing my body, listening to my hunger, and enjoying guilt-free indulgences. Here are four tips to help you stay mindful and in tune with your body during holiday parties:

 

Indulge in what matters to you.

Resisting a food you REALLY want at the wrong time can lead to “avoidance overeating” (eating too many healthy calories to avoid the treat) or “delayed binging” (eating less-satisfying sugars to fill a lingering craving). Instead, choose foods that are physically and emotionally satisfying. Then eat slowly, savor the flavors, and stop when you feel gentle fullness.

 

Avoid FOMO feasting

One reason we overindulge during the holidays is that every gathering feels special. We don’t want to miss out on favorite foods, so we eat them even when we aren’t in the mood. To calm food FOMO, try thinking, “This treat is always available to me.” No today doesn’t mean no forever. You can always save a serving for tomorrow.

 

Practice self-trust

When we tell ourselves we can’t be trusted around food, we tend to become a self-fulfilling prophesy. But when we allow ourselves to eat a little and stop before our plate is empty, we nurture self-trust, eliminate food anxiety, and expend less willpower.

 

Own your decisions

When you own a decision, it empowers you. The choice to opt out doesn’t feel like a burden or a punishment. The choice to indulge doesn’t come with guilt or regret. Ownership increases mindfulness.


 

 
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Holidays are a time of celebration and togetherness, and food should be a fun part of that

ALISON BODEN - nourishingradiance.com

 

Don't think of "the holidays" as a season

Pick a few select days - maybe it's Thanksgiving, Christmas Day and a couple of holiday parties and enjoy whatever food you want on those days without guilt. And then as much as you can, try to eat normally and avoid splurge type foods on just regular days between events. This makes the indulgent foods at gatherings taste so much better because they'll come with less guilt and remorse. This way you also feel more in control of things when you have a plan in place.

 

Don't go to a party or other holiday gathering hungry

It's tempting to try to bank up a calorie deficit during the day so that you can feel more free to indulge later. But this almost always backfires and sets the stage for a pretty serious binge eating evening, especially if there's alcohol involved. Going to a party to see all of your favorite treats while your blood sugar is low and you haven't eaten as usual all day is a recipe for overeating. But if you have a nice balanced meal with a portion of protein, starch and fiber you are far less likely to leave overstuffed and full of guilt.


 

 
 
No matter how you’re doing on eating, never skip a workout!

CHEYENNE HAYES - @rise_above_distraction

 

During the holidays, so many events involve celebrating with food, and I don't want ever come across like "that girl" that is in the corner eating celery sticks.  

Be Intentional

Before I attend an event that will have food, I decide BEFORE I go whether I'm going to enjoy dessert or not (and that is often based on what the rest of my week has been like.  I don't have a problem eating a dessert here and there, but I've learned that for MYSELF, I can't ever eat sugary things back to back days.  If I do....that's when the cravings start).  

 

Use a dessert rating scale

Once I am AT a party or event, I have a rule that I always use.  I will look at the desserts being offered and decide if anything is rated a 9 or 10 for me (on a scale of 1-10).  There is nothing worse than eating when you said you wouldn't and realizing immediately afterwards that it wasn't even something you really like.  If there is a 9 or a 10 level dessert, I take a reasonable portion, ENJOY IT, and then drink some water and pop in a piece of gum afterwards, to just make sure I don't get carried away.  But if there is nothing that is a 9 or 10 for me, I just say NO, and hold out for another time where I can really enjoy something.  

 

Leftover treats are trouble

I also am careful not to have "treat" type things laying around the house all month long.  We are deliberate in our times of making cookies or fudge, share a ton of it with the neighbors, and then be done with it.  

 

Never skip a workout

And no matter how I'm doing on my eating routines, I make sure not to waiver on my work outs. Even if we have family around and such, there is nothing wrong with me slipping out of the house for a 30 minute run.  I just don't ever want to send the message to my body that I'll start taking care of it again in "January".