4 Ways to Enjoy Thanksgiving and not Worry about your Weight

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

4 tips for a worry free thanksgiving

Does Worrying about Your Weight Make Thanksgiving less enjoyable?

I know this time of the year can bring up a lot of worry and anxiety about eating too much food and and weight gain. You might feel like throwing caution to the wind with your habits, and wait to start back up with more helpful eating habits in the new year.

Regardless of what camp you’re in, there will always be someone discussing their weight or how much food they’re eating in relation to their diet (or lack of control around food) at the holiday gathering. Someone will inevitably bring up diet talk! 

When that happens, you’ll be prepared with some helpful habits that you can practice anytime of the year. 

Check out my four tips about how you can worry less about your weight this thanksgiving–and hopefully continue to incorporate more helpful eating habits throughout the holiday season.

1 Green it up

I didn’t stop eating food I enjoyed, I just changed the amount and the order which I ate things. I still eat potatoes and mac and cheese and stuffing. I just prioritize eating green and fiber rich foods first and the other stuff is extra. If I want more, I wait to see what my body says and go from there. I’m usually more content after the meal when I eat fiber rich foods first and don’t feel sleepy when the meal is over. I also know that guests and family appreciate seeing a green dish or two on the holiday spread. Green food can be a part of your holiday tradition. Let go of what others might think about eating vegetables and do you.

2 Enjoy your food

It’s easy to fall into thinking that you’re breaking rules or being bad or cheating. You may even want to get reassurance or justify that you’re just doing this for the day. But you don’t have to. It’s ok to not discuss you wanting to eat 2 kinds of pie after dinner. No one else should care either.

If you feel anxious or think you’re setting yourself back, remember this:

  • you won’t get any of this time back or time spent with the people you’re with
  • the way the food tastes because of how it was made
  • the enjoyment of letting your body tell you when you’re full and senses being delighted by smells and tastes

Please enjoy it. If that’s still hard for you, be mindful of your bites, your mood, your speed, and most importantly breathe.

3 Eat with your stomach

Not your eyes. Remember you can always have more. Give yourself time to decide if you want more food. Remember it’ll be there, and hello-leftovers! Decide how you want to feel when you’re done. This has helped me over the years. When I was younger I always thought to myself “will I always be this uncomfortable on this holiday?” “Why does it have to be this way?” I would always eat to the point of discomfort. Part of that was because I wasn’t eating regularly during the day or, in general so I would eat everything (with my eyes) to the point of discomfort. Ugh.

4 Eat like you normally would

Do your best to treat the day like any other day. Get some movement in, eat your meals like you normally would, and avoid saving your calories for the main meal. Just think of it as dinner with more options (and leftovers galore). If you end up saving your hunger for the main meal you might end up eating with your eyes, or the opposite, getting really full off of a few bites. You’ll just further confuse your hunger.

Tell me what you are going to try and if you found these tips helpful.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

Welcome! As a health coach I help you learn how to feel good about food and healthy living. Your body is your home. Let's hang out and I'll teach you how to be well without dieting. Thanks for being here!

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The 4-7-8 Breath

The 4-7-8 Breath

The 4-7-8 Breath

the 4-7-8 breath

One of the best things I’ve done for my health is becoming aware of my breath by using the 4-7-8 breath method.

Many of us take short, shallow breaths that only reach our chests–as if we’re not fully engaging the full breath and holding our breath all day.

It’s time to learn to breathe into your belly and engage your diaphragm, and take advantage of this amazing thing you do everyday. I learned this breathing technique from Dr. Andrew Weil about seven years ago and was lucky to have have him teach it to me live last year.

Breathing into your belly and engaging your diaphragm (muscle) can drastically relieve stress and anxiety in any moment.

Breathing deep through your belly can improve a lot of the crucial functions in your body, such as oxygenating the blood and brain, improving digestion, improving the respiratory system, and alkalizing the body. It can help bring your body back to equilibrium.

Use this breathing technique the next time you need to feel calm and re-focused.

Such as to:

😴 Relax before bed
🧘🏻‍♀️ While you Meditate
😤 Calm down after an argument
🚘 While you’re driving or in traffic
🤯 When you feel overwhelmed
👩🏻‍💻 During a work break
🖥 Before a meeting
📈 Before a presentation

You will feel a sense of calm and renewed energy after this breathing exercise.

Here’s how it’s done:

1. Relax your mouth and face
2. Breathe in through your nose for a count 4 (fill your belly)
3. Hold the breath for a count of seven
4 Breathe out of your mouth for a count of 8 (place your tongue on the roof of your mouth just behind your two front teeth)

Repeat this exercise five times up to two times a day or a needed.

Watch the video tutorial here!

Let me know if you use your breath to relax and ease stress.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

Welcome! As a health coach I help you learn how to feel good about food and healthy living. Your body is your home. Let's hang out and I'll teach you how to be well without dieting. Thanks for being here!

Recent Posts

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

Does Worrying about Your Weight Make Thanksgiving less enjoyable? I know this time of the year can bring up a lot of worry and anxiety about eating too much food and and weight gain. You might feel like throwing caution to the wind with your habits, and wait to start...

The 4-7-8 Breath

One of the best things I’ve done for my health is becoming aware of my breath by using the 4-7-8 breath method. Many of us take short, shallow breaths that only reach our chests--as if we're not fully engaging the full breath and holding our breath all day. It’s time...

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Your information is private

Conquer Overeating in 3 Simple Steps

Conquer Overeating in 3 Simple Steps

Conquer Overeating in 3 Simple Steps

Don’t let over eating make you feel defeated or like you have no power when it comes to food or your hunger.⁣

You can totally go from over eating to eating just the right amount for your hunger level in three simple steps.⁣ I’m going to guide you through the 3 P’s to prevent over eating so you always have a simple formula to remember when you approach meal’s. ⁣

Once you start practicing the 3 p’s, you’ll create a healthy habits around food and become aware of your hunger cues. This can be used when eating with friends or alone. ⁣These steps will work for snacks and desserts too.


The 3 P’s will help make any meal time enjoyable and like you’re always in control of your hunger. ⁣

1. The first P is Plate

Is your food on a plate or in a bowl?

Eating your food on a plate or a bowl sets the tone for what you’re about to consume. It gives your food a place and somewhere to go back to.⁣ For example, when you feed your pet, do you pour their food all over the floor? Probably not. Give your food a place. ⁣

Next, where did your food come from, did you or someone you know make it? ⁣

Think for a moment about how your food was brought to you and express a moment of gratitude for how and where your food was made. ⁣

Next, does your food look delicious, what makes it so? Does it smell good?

What qualities does it have that make it so enticing. ⁣
⁣Use your senses (smell and sight) to appreciate what you’re about to eat. ⁣

You’re already one step closer to not over eating. Take a moment to look at your plate and run through all of the prompts. ⁣Practice plate today⁣ and tell me how it goes and what you notice about your food.

Now that you’re on your way to preventing over eating, let’s continue to the next step.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

Welcome! As a health coach I help you learn how to feel good about food and healthy living. Your body is your home. Let's hang out and I'll teach you how to be well without dieting. Thanks for being here!

2. The second P is Pause

When you pause you become even more aware of the process. We all eat and at times we eat on autopilot. ⁣This practice will help you pause and become aware of how you’re eating. ⁣⁣Before you dig into to your next meal, ask yourself this. ⁣

How do you feel? Are happy, anxious, angry, or sad? ⁣

Sometimes less positive emotions drive us to use food for comfort and in our minds we’re dealing with more than anything food can fix. Food is comforting, but you want to be aware that you’re soothing with food and know when to pause. I used to over eat when I felt frustrated, overwhelmed, or bored. Now I know to ask myself this when I want to eat something when I’m not hungry or feeling a lot. ⁣

How are you sitting? Are slumped on the couch, are you laying down, are you not at a table? ⁣

Sitting down with your plate in front of you will help you feel your food when it’s making its way through your body. It’ll also get you used to sitting down and enjoying your meal as opposed to standing or walking or being slumped on the couch. Find a comfortable spot where you can sit and place your plate in front of you as opposed to holding your plate with one hand. ⁣

Are you distracted? What are you doing while you eat?⁣

This one is my favorite. So many of us eat while distracted letting our nourishment fly by the way side. Our food becomes the thing you do while you’re busy doing something else. Let’s change that and make eating the only thing you do while you eat. ⁣

Distracted eating leads to over eating. When you pause and decide that eating for 10-15 minutes is all that you’re going to do, you’re less likely to over eat or go back for seconds. It gives you time to feel how full you’re getting. ⁣

Take the time to practice pausing before you dig into to your delicious food. ⁣This last practice leads into my next P.

3. The third P is Proceed⁣

This is where I need the most help some days. I know this information, and I find myself practicing this p the most because I tend to eat fast. ⁣

Now that you’ve mastered using your senses to appreciate and show gratitude for your food and to check in with yourself to notice your mood and what you’re doing while you eat, it’s time to Proceed. ⁣

When you’re eating, are you chewing or just taking a few bites and swallowing?⁣

Sometimes you feel so hungry or in a rush that you barely chew our food enough to be digested easily. Your stomach doesn’t have teeth, so it’s up to you to pause, check your mood and proceed with chewing your food into mush. ⁣

Are you breathing or taking any deep breaths? ⁣

Again, sometimes you want to eat everything on your plate in one swoop that you forget to stop and take a deep breath and feel your food in your body. Take a moment to breathe while you’re eating and allow your food to catch up with your mind and what you’re eating. ⁣

Are you taking your time between bites? ⁣

Slow down! Set your utensil down between bites. Chew your food and breathe. We’re usually busy with our utensil in hand scooping up the next bite or already waiting to take the next bite that we forget to slow down, chew, and breathe. This ties back to the previous p’s. It’s all about being aware of what you’re doing while you eat and how you’re doing it⁣

Being aware of how and when you eat will absolutely help you stop overeating. ⁣

Take a moment to see your plate, pause and check in with yourself and proceed with awareness will become a habit with time and you will find yourself eating until you’re satisfied and making decisions about food from an intuitive place. ⁣

You’re fully prepared to conquer over eating! ⁣

⁣⁣If this is something you want more individualized support with, click here to contact me with any questions. or click here if you’re ready to schedule a free body confidence call. 💕

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Get on Track with Your Weight in 5 Easy Steps

Get on Track with Your Weight in 5 Easy Steps

Get on Track with Your Weight in 5 Easy Steps

Do you ever find yourself wishing you could “get back on track?”

I see a common theme among women that aren’t living like they want to in terms of eating the right foods or taking care of their wellness.

However, with that being said, I also notice that they compare what they do (don’t do) to a diet they were on. Comparing their eating habits to a diet makes them feel worse about their current situation.

Diets aren’t meant to teach you how to love yourself through every phase of life, or to give yourself a break when you eat something you want, like cake or ice cream.

So how do you avoid this food prison and feeling like you’re not eating right?

Simple! I have a few tips that can help you get back to being aware of your healthy habits so it doesn’t feel like a chore or an insurmountable task (aka diet).

Here are some steps you can take to get back on track

1. Decide what it is you want to change.

Example drink more water, move your body, pack a lunch, eat breakfast, cook at home, etc.

2. Decide how you’re going to do it.

Example: I’m going to make my lunch in the evenings or I’m going to wake up 20 minutes early to eat breakfast

3. Decide how often you want to do it.

Example: I’m going to drink 60 oz of water 3 days a week or I’m going to pack my lunch 3 days a week

4. Start! Don’t wait until the stars align. Start now.

5. Track your progress and adjust as needed.

Example: write notes about your new habit in a journal, and after a week reflect on how it went and what you want to adjust

If you want help with this process, I help my clients through this all the time. Taking one step at a time versus going all in on a diet is the best way to stay consistent, lose weight, and enjoy your life. I’m offering a free 30 minute Body Confidence Call to anyone who needs a jumpstart with their weight-loss and food freedom goals.  Click here to schedule it! 💕

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

Welcome! As a health coach I help you learn how to feel good about food and healthy living. Your body is your home. Let's hang out and I'll teach you how to be well without dieting. Thanks for being here!

Recent Posts

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

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Let’s Talk About Carbs and Why You Need Them

Let’s Talk About Carbs and Why You Need Them

Let’s Talk About Carbs and Why You Need Them

Today I want to help clarify the mystical, magical, carbohydrate.⁣ So, let’s talk about carbs, shall we?

You said knowing what carbs were more beneficial would be helpful, and also said you skipped eating pasta during the week because you’re afraid carbs will make you gain weight. It’s a food group that you generally restrict and only splurge on because it’s “bad for you.”

But, I want you to know that there’s a difference between carbohydrates.

Some are simple and some are complex.

The carbohydrates that can cause you to gain weight, develop heart disease, and diabetes are the simple carbohydrates.⁣ Things like sodas, juices, syrups, white sugar, white flour, white rice, packaged desserts, packaged crackers, processed food of any type is really going to be your simple carbohydrates.⁣

Most packaged food is made with just white flour which is a simple carbohydrate. There’s really no nutritional value in white flour, none at all. So if you’re eating white pasta, and processed, packaged foods regularly, you’re consuming empty calories. Food that does nothing for you nutritionally. It basically goes right through you, spikes your blood sugar, and leaves you craving more of the same, empty food.⁣

So, if you’re thinking about cutting down on carbs the only recommendation I have is to eat less simple carbs.

Now let’s talk about the carbs that we need, that are beneficial to our health. We need carbohydrates for sustained energy, a better mood, for less stress and anxiety, and for the essential enzymes, iron, fiber, and vitamin E.

To make shopping for carbohydrates simple, here’s a list of some alternative complex carbohydrates that you can eat and not worry about gaining weight because your body needs this nutrient to thrive. ⁣

Complex carbohydrates: ⁣


Grains: quinoa, brown rice, oats, millett, buckwheat, amaranth, corn meal, kamut, barley, spelt, wheat berries, wild rice, rye berries, cous cous, bulgur⁣

Beans: kidney beans, garbanzo beans, black beans, lentils, pinto beans, organic soy beans, (all beans⁣)

Vegetables:  sweet potatoes, potatoes, carrots, parsnips, beets, starchy vegetables will beat simple carbs any day⁣ (all vegetables).

*Side note: If you’re diabetic or pregnant the amount of complex carbs you eat/need will be different. So talk to your doc. 💕⁣

Click the links to get inspired by these delicious recipes containing complex carbohydrates!

Healthy Homemade Oatmeal

Apple Chia Muffins

Banana Bread

PB & J Overnight Oats

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

Welcome! As a health coach I help you learn how to feel good about food and healthy living. Your body is your home. Let's hang out and I'll teach you how to be well without dieting. Thanks for being here!

Recent Posts

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

Does Worrying about Your Weight Make Thanksgiving less enjoyable? I know this time of the year can bring up a lot of worry and anxiety about eating too much food and and weight gain. You might feel like throwing caution to the wind with your habits, and wait to start...

The 4-7-8 Breath

One of the best things I’ve done for my health is becoming aware of my breath by using the 4-7-8 breath method. Many of us take short, shallow breaths that only reach our chests--as if we're not fully engaging the full breath and holding our breath all day. It’s time...

Pumpkin Spice Quinoa Brownies

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The One Weight Loss Mistake You’re Making and How to Fix It

The One Weight Loss Mistake You’re Making and How to Fix It

The One Weight Loss Mistake You’re Making and How to Fix It

if you want your weight to be different, you must stop making this one mistake.

First consider this, how often do you sit down to eat, and smell, see, and really taste your food? Probably not often, right?

It’s because you’re distracted while you eat.

So often we eat while on the go, in our cars, while watching tv, with our phone in our hand, while on the computer, or on the phone.

Distracted eating can be a big hindrance to your healthy weight loss goals. When you eat while distracted you miss your body’s signal telling you it’s full and overeat or forgot that you ate at all because it happened so fast. When you’re less  distracted (not distracted) and eat you can easily tell when you’re satisfied and have eaten enough without over eating.

I used to eat until I was so full I couldn’t breathe or sit comfortably. I had to unlearn what I was taught as a kid to eat everything on my plate.

When I realized I was doing this and got rid of the distractions, I completely changed how I eat and am able to slow down and eat without being so full that I can’t breathe.

My portions are realistic and whatever I don’t finish becomes my leftovers or lunch for the next day. Are you a distracted eater? It’s ok if you are, we all do it at some point.

If you find yourself looking at your phone, scrolling, or watching t.v while you eat try to reduce the amount of distractions around you. Start by sitting at a table or in a chair with a surface in front of you.

I know the distraction is a comfort (for some of you) —It was for me for years. I’d eat mountains of my meal while I watched wheel of fortune on the couch. 😝

But, how can you focus on your food when you’re focused on the Bachelor or The Wheel?

Let’s think about it. Your body is receiving the food that is going to fuel you, give you energy, make your hair, nails, and skin beautiful, your digestion function, and your muscle stronger— som many processes. But, your emotions are tied to what’s going on on the screen so your food is competing with your emotions. If you’re watching something exciting, sad, romantic, or thrilling your body is competing with those emotions to digest your food. 😳

If you dine alone it really only takes about 10-15 minutes to eat your meal. So instead, why not be with yourself and your food for that short period of time? To really feel what’s going on.

Give one of these tips a try one day this week. Sit at a table and turn your tv off and place your phone somewhere you can’t reach it and:

✅Turn on music in the background, something soothing and light
✅Light a candle
✅ Use your favorite napkins
✅ Eat on your favorite dishes

Make the time about you and your food.

A lot of times we take our frustration out on our bodies for not doing or being what we want them to be. However we don’t even bother to make time to eat and be in peace a sacred time.

How are we supposed to be in sync with our bodies if we’re too busy watching tv and videos to eat with it?

We’re  emotional beings and we feel a range of emotions throughout the day. Your emotions can decide what you do while you eat without you even realizing it. Check in with yourself to see what’s coming up. Take a pause before you dig in and thank your body and your food.

Tell me, are you going to try this?

 

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

Welcome! As a health coach I help you learn how to feel good about food and healthy living. Your body is your home. Let's hang out and I'll teach you how to be well without dieting. Thanks for being here!

Recent Posts

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

Does Worrying about Your Weight Make Thanksgiving less enjoyable? I know this time of the year can bring up a lot of worry and anxiety about eating too much food and and weight gain. You might feel like throwing caution to the wind with your habits, and wait to start...

The 4-7-8 Breath

One of the best things I’ve done for my health is becoming aware of my breath by using the 4-7-8 breath method. Many of us take short, shallow breaths that only reach our chests--as if we're not fully engaging the full breath and holding our breath all day. It’s time...

Pumpkin Spice Quinoa Brownies

Pumpkin Spice Quinoa Brownies For when you want brownies and it's the middle of fall. I added pumpkin and cinnamon to these brownies because I didn't have applesauce, and  it felt like a no brainer because applesauce and pumpkin puree have a similar consistency. Plus,...