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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handling the holidays (without food guilt)

healthy hot chocolate 2

The holidays can be a difficult time to stay committed to your health goals. And if you’re watching your weight, all of the tempting food can cause a lot of anxiety and food guilt.

The holidays are a time to be enjoyed – not stress out over food!

I created a FREE guide that shares my top tips for completely changing the way you handle food during the holidays!

*Learn how to enjoy without going overboard
*Learn when to indulge and how to do it wisely
*Get rid of food anxiety and food guilt
*Change your mindset and approach to food
*Become a more mindful eater
*Tips for staying healthy during the holiday season

This guide will help you navigate the holiday festivities wisely, so you can make this your healthiest and most enjoyable holiday season yet!

Click here to download your FREE guide!

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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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A Healthier Thanksgiving Menu

Despite its reputation for being an all-out gluttonous feast, with a few simple swaps, you can create a well-balanced, healthier Thanksgiving dinner for your family and guests to enjoy! Here are some ways to “health-ify” your favorite classic holiday dishes, so you can keep your pants buttoned…or at least until the pies come out!

Salad >> I know what you’re thinking, but salads do NOT have to be boring. Embrace the flavors of the season by adding some diced apples or pears, dried cranberries and walnuts or pecans to create a delicious and flavorful side. Keep the dressing simple with a drizzle of olive oil and balsamic vinegar.

Green Bean Casserole >> skip the casserole and simply roast your green beans to save calories! Try this recipe.

green beans healthier thanksgiving
MORE Roasted Vegetables
>> pack your plate with veggies! they are loaded with nutrients and fiber, but are low in calories. Pick your favorites, chop them up, stick them on a pan, drizzle some olive oil, seasonings and salt, and let the oven do the work.

Biscuits >> opt for whole grain bread or rolls. Whole grain products contain more nutrients and are lower glycemic.

Mashed Potatoes >> cut down the carbs by replacing half of the potatoes with cauliflower. Try this Cauli-Mashed Potatoes recipe:
Ingredients
▪ 2 ½ pounds potatoes, peeled and cubed
▪ 1 head cauliflower, chopped
▪ 2 cloves garlic
▪ 1/3 cup organic 2% milk or unsweetened non-dairy milk
▪ 3T organic butter
▪ 3T olive oil
▪ salt & pepper to taste
▪ 2T finely chopped flat-leaf parsley
Directions: Boil the potatoes, cauliflower and garlic together until very tender. Drain out the water, add the remaining ingredients, and mix. Add more milk if needed.

Stuffing >> using your favorite stuffing recipe, simply replace the white bread with whole wheat bread.

Cranberry Sauce >> ditch the can and make a fresh cranberry sauce! Cranberries are a great source of vitamin and high in antioxidants. Try this recipe.cranberry sauce healthier thanksgiving

Turkey >> you can cut out some fat by opting for the lighter meat as opposed to the darker meat, but overall turkey is a great source of protein and a good way to keep your plate balanced.

Alright, on to the sweet stuff. Dessert…

vegan pumpkin cheesecake healthier thanksgiving
Pecan Pie >> swap the corn syrup with raw sugar, use a whole grain pie crust, and if serving a la mode, opt for low-fat ice cream or frozen yogurt (preferably organic).

Pumpkin Pie >> every year, I make a Vegan Pumpkin Cheesecake and it’s always a big hit. What the guests don’t know is that it’s completely dairy-free and has a sneaky little ingredient that pumps up the protein (shhh… there’s tofu in it!) Try this recipe.

Fruit >> never underestimate a good ol’ fruit platter!

Most importantly, don’t forget to ENJOY!

PS. If you haven’t already gotten my FREE Download, “7 Easy Ways to Stay Slim this Season,” get it HERE! It’s filled with tips that will keep you healthy this holiday!

free download

 

Wishing you a healthy and happy Thanksgiving!

Be well,
Tina

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