The power of allowing yourself to eat

How do you avoid all of the tempting foods and treats during the holidays?
You don’t!

Restriction/Deprivation = Greater urge to eat with less self-control = Overeating/Binge = Food guilt = “Start fresh tomorrow” by restricting again.

It’s a vicious cycle that produces so much food anxiety that it can ruin your experience around the holidays, dinner parties and gatherings.

And this is why diets always backfire. When you follow a diet, it will tell you what to eat and what not to eat. Which foods are “good” and which are “bad.” And diets tell you to eat a certain way 100% of the time (pssttt, impossible. We’re humans not robots). This sets us up for nothing but food fear and guilt, and creates an unhealthy relationship with food.

In a healthy, balanced lifestyle, there’s a time and place for all foods. No foods are off-limits, and knowing this, we can allow ourselves to enjoy what we want, without guilt. Moderation can be more easily achieved because the feeling to have it all ‘now or never’ (which often stems from restriction/deprivation) goes away!

You can enjoy some chocolate or ice cream or pizza, have enough of it to feel satisfied, and stop there because you know you can have some again tomorrow if you want.

So before you dive headfirst into the dessert table, remind yourself that it doesn’t have to be starve or stuff. There’s an enjoyable balance in the middle. And that’s food freedom.

Want to stop dieting and find a healthy balance with food?!
Start with a FREE 1:1 Virtual Coaching session: fill out the form below or email tina@nourishedwellness.com

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HOLIDAY SALE: Half off Health Coaching

Are you ready to make 2017 your healthiest year yet?!
Let’s work together to create a healthy, balanced & sustainable lifestyle that you’ll LOVE!
No more restrictive diets.
No more yo-yo dieting.
It’s time to create lasting change!

holiday sale health coaching
Email Tina@NourishedWellness.com for your FREE Consultation!
Coaching is done online via phone or Skype.

My coaching programs are designed to provide you with the knowledge and tools you need to make informed decisions and create new habits that will improve your health and wellbeing. As your coach, I will guide you and empower you to take control of your health and transform your life.

HOW IT WORKS
We will start off with a health consultation so I can learn more about you, your health concerns, your current lifestyle and your goals. With this information, I will design a program that is completely tailored to you!

TWO COACHING SESSIONS A MONTH {via Skype, phone or in person}
We’ll talk for 60 minutes twice a month, for 3 months or 6 months depending on the coaching program we decide is best for you. During these calls, we’ll discuss all of your health concerns and create sustainable solutions for them. I’ll pinpoint the areas that I notice are holding you back and will teach you the tools to breakthrough those barriers. I’ll provide you with knowledge, support and accountability needed to move into a healthier and happier new lifestyle.

TOOLS, RESOURCES & GUIDANCE
I’ll provide you with recipes, meal suggestions, helpful handouts, guides and more– everything you need to create a healthy new lifestyle and reach your goals. We’ll end each session with some actions items to keep you motivated and on track!

24/7 PERSONAL SUPPORT
As my client, you have access to me via phone, text and email throughout your program. I’ll frequently check in with you to keep you on track. It is my commitment to help support, guide and motivate you every step of the way.

All of the knowledge, tools and tips that you’ll gain throughout your program, will empower you to make the best choices for your health. You’ll no longer be relying on extreme restrictive diets or on your “willpower.” At the end of your program, food will become easy. Eating better will become easy. You’ll learn exactly what your body needs and you will have developed a deep respect for yourself to honor those needs.

Here are some examples of the topics our sessions may cover:
>>Eating healthy while dining out & traveling
>>My “Trim Techniques” for effortless & sustainable weight loss
>>Reading food labels & how to navigate the grocery store
>>How to detox (and yes, you can still eat!)
>>Comforting yourself without food
>>Healthy & delicious 10 minute meals
>>Listening to your body

Click here to learn more.

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tips for healthy during summer BBQ season

The 4th of July is just a few days away and for many, the holiday weekend is filled with fun times, family and food…lots of food! Being surrounded by an abundance of delicious and tempting food at summer BBQs can be quite daunting when you’re trying to lead a healthy lifestyle. However, parties and BBQs should be a time to relax and enjoy yourself – not stress over food! So I wanted to share with you some of my favorite tips for staying healthy during BBQs and parties.

Everything in moderation – if you want to indulge in some of your favorite foods, which are perhaps less healthy, that’s absolutely fine! Just be mindful of your portion sizes and smaller amounts of calorie-dense foods. If you want chips, have a small handful. If you want cake, have a small slice.

Pick and choose your battles – have potato salad or coleslaw, ice cream or cake, potato chips or french fries. If you really want both, then have a tiny bit of each (remember, everything in moderation).

Balance – it’s important to make sure your meals have a nice balance of proteins, good carbs and healthy fats. Try to keep that in mind when you’re at a BBQ as well! For example: a burger (preferably grass-fed or a lean turkey burger) with a whole wheat bun and slice of cheese plus a side salad with a drizzle of dressing would make for a well-balanced meal at a BBQ.

Fill up first – before you chow down on hot dogs and burgers, try to fill up on your healthier options first. Have some salad and veggies, which are packed with nutrients and fiber, that then move on to the other stuff. By filling up on your healthier options first, you’ll have less room for the more indulgent foods, saving you lots of calories!

Come prepared – I have been to many BBQ’s where I was stuck munching on lettuce all night because there were hardly any healthy/vegetarian options for me to eat. Not only did I feel deprived, but I also felt disconnected from everyone else who was enjoying their meals. So now, I come prepared by bring some healthy side dishes and appetizers that not only I can have, but I know others will enjoy as well. Plus, the host of the party will be grateful that you are contributing to the spread. It’s a double win!

Here are some suggestions:
-veggie sticks and low fat dip (try making a dip using low fat greek yogurt, whip up some homemade guacamole or bring some fresh salsa)
-salad – add a colorful variety of veggies, some fresh fruit and a drizzle of olive oil and balsamic vinegar. Simple, fresh and perfect for summer.
-veggies for roasting – ask your host to throw some veggies on the grill while they are cooking the burgers.
-whole wheat buns, crackers and tortilla chips
-fresh fruit platter for dessert

Stay hydrated – be sure to drink plenty of water, and for extra flavor, add a squeeze of lemon or some fresh fruit!

Enjoy – food is definitely a big part of the holidays, but what’s more important is that you have fun with your friends and family! Food feeds your belly, but spending time with loved ones feeds your soul.

What are your plans for the 4th and how do you plan to stay healthy during the holiday weekend? I wish everyone a happy & healthy 4th of July!

Be well,
Tina

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