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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mindful eating tip: SLOW DOWN

Our culture glorifies speed. We move at the speed of light. Work, commute, scroll, eat, sleep. We are constantly wound up and rarely take the time to check in with ourselves, making it difficult to eat mindfully. How often do you find yourself inhaling lunch at your desk while answering emails in-between meetings? It takes time for your stomach to send a signal to your brain that it’s had enough, so if you’re eating too quickly, it may be difficult for you to realize you’re full, let alone for your body to register that you’ve eaten!

If you’ve ever been to a European country, I’m sure you’ve noticed the vast difference in their pace, especially around mealtime. They focus on pleasure by enjoying long meals in the company of others. They don’t just rely on food to fill them up, but on the environment, the conversation and the scenery. They create an experience when they dine, making the meal itself so much more satisfying.

Those who eat quickly and mindlessly tend to feel unsatisfied after a meal, they may overeat and may experience digestive troubles. To remedy this, it’s extremely helpful to practice eating SLOWLY. Here are some tips and suggestions to help:

S L O W   D O W N

*Eat sitting down, not while hovering over the fridge or standing up at the counter.

*Eat in a relaxed state: when we are stressed or upset, our digestion is not working at its best. Take a deep breath before your meal and try your best to eat when you are calm.

*Make mealtime more enjoyable: pray before the meal, light candles at the table, use nice dinnerware, play relaxing music in the background and if dining with others, enjoy the conversation. Create an ambiance and an experience.

*Chew well and make it a point to put down your fork between bites. This will help with digestion and slow down your eating.

*Savor each bite: turn away from any distractions and focus solely on the meal in front of you. Even if you only have ten minutes to eat, aim to make it an enjoyable ten minutes.

Check-in: How can you slow down a bit more, specifically when it comes to eating? What are some ways you can make mealtime a more enjoyable experience?

Want to become a more mindful eater?
>>Click here to download Nourished for Life
>>Email me for a free 1:1 Virtual Coaching session (tina@nourishedwellness.com)

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Is granola healthy?

granola

Is granola healthy? This is a question I am often asked by my clients.

As with all foods, it’s important to consider the quality of ingredients, nutritional profile and the quantity you consume. While many products will make health claims, by reading the nutritional labels, you’ll find that there are many brands of granola that are high in sugar and contain some not-so-great ingredients. If you whip up a yogurt parfait by pairing a sugary granola with sweetened yogurt and fruit, you could be looking at hefty serving of sugar for breakfast! So how do you know if your granola is healthy?

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The first thing you want to do is read the list of ingredients. Do you recognize them? Can you pronounce them?

Next you’ll want to check the amount of sugar. As a general rule of thumb, I’d opt for under 7g of sugar for a 1/3 cup serving. Keep in mind that serving sizes will vary.

Since granola tends to be calorie-dense, I suggest making granola an accompaniment to your meal/snack rather than making it the star of the show, as would be the case with cereal. Add a little granola on your yogurt, on top of a smoothie or have a small handful for a quick snack.

There are SO many great natural brands that you should have no trouble at all finding one that you love! Two of my favorite brands of granola are Nature’s Path and Love Grown.

Be well,
Tina

Download my NOURISHED FOR LIFE healthy grocery shopping list! Click here.

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