Nov. 2, 2022

6 Tips to Handle the Holidays [Ep. 15]

6 Tips to Handle the Holidays [Ep. 15]

It's holiday season! Do you worry about all the food and parties and events and how will you ever keep up your weight loss? Or just keep from gaining weight? 

Listen in to 6 tips I've been using with my clients for several years to keep your health and weight loss goals from moving to the back burner the next few months. 

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

  • How many events do you REALLY have? Let's get your calendar out for this tip
  • Buffets can be tricky--2 tips just for those
  • What does scarcity look like and why does it come up so often around this time
  • What's the most important part of the holiday season
  • More on the Prioritizing Sleep in episode 6 with sleep coach Janet Whalen

More from Well with Lisa:


More from Well with Lisa:

Transcript
WEBVTT

00:00:03.793 --> 00:00:10.692
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

00:00:11.323 --> 00:00:12.882
I'm your host, Lisa Salsbury.

00:00:13.272 --> 00:00:18.932
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

00:00:19.542 --> 00:00:25.483
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

00:00:28.838 --> 00:00:31.803
It is officially the holiday season.

00:00:31.806 --> 00:00:34.197
I hope everyone had a great Halloween.

00:00:34.439 --> 00:00:35.874
We certainly did.

00:00:35.874 --> 00:00:38.844
My youngest daughter is a freshman this year.

00:00:38.874 --> 00:00:48.508
And I feel like it probably is the last time that she will be trick or treating with friends, her and her two friends decided to be pirates and they were so adorable.

00:00:49.015 --> 00:00:52.015
I made her skirt, which is kind of one of my things.

00:00:52.015 --> 00:00:53.755
I have boxes and boxes of.

00:00:53.776 --> 00:01:05.849
Halloween costumes that I've made for the kids over the years from super long wizard capes Two adorable little girly costumes, but this year my daughter wanted to be a.

00:01:05.881 --> 00:01:07.411
pirate, but acute pirate.

00:01:07.411 --> 00:01:10.329
So We got some maroon satin and matching lace.

00:01:10.390 --> 00:01:16.209
And I made her like a handkerchief type skirt where each panel was different.

00:01:16.239 --> 00:01:21.760
She said it looked like she stole the dress from a Victorian lady and cut it up Made it her own.

00:01:21.760 --> 00:01:23.140
So that was what we were going for.

00:01:23.140 --> 00:01:24.400
And it turned out super cute.

00:01:24.909 --> 00:01:28.549
But one of my favorite things that happened on Halloween was.

00:01:29.650 --> 00:01:38.290
My older daughter, she just had friends over here to eat spaghetti, which is our traditional Halloween meal and, um, watch movies.

00:01:38.290 --> 00:01:49.326
So she was home and she actually happened to answer the door Some middle school boys came to our door and she opened the door and they didn't say trick or treat or anything.

00:01:49.617 --> 00:01:51.486
The first kid just looks at her and goes.

00:01:51.876 --> 00:01:53.076
Can I use your bathroom?

00:01:53.947 --> 00:01:56.016
She was like, are you serious?

00:01:56.257 --> 00:01:58.016
Like she was pretty sure it was some sort of joke.

00:01:58.986 --> 00:02:02.417
And he's like, no, I really, really need to use the bathroom.

00:02:03.216 --> 00:02:04.917
And she's like, well, are you going to go.

00:02:05.557 --> 00:02:07.087
And he's like, yes.

00:02:07.296 --> 00:02:09.817
And so she goes, mom.

00:02:10.326 --> 00:02:15.757
So I come to the door and we go through the whole thing again, and I'm like, sure.

00:02:16.567 --> 00:02:17.377
Come on in.

00:02:17.646 --> 00:02:24.197
So the kid dressed as an average, Joe and his friend who was wearing a banana costume.

00:02:24.706 --> 00:02:29.717
They come in and they use our bathroom and they were hilarious and grateful.

00:02:30.076 --> 00:02:34.217
And I just thought it was so fun that they were like, this looks like a nice house.

00:02:34.306 --> 00:02:35.747
These look like nice people.

00:02:35.866 --> 00:02:37.787
We're going to ask them because we're dying.

00:02:38.116 --> 00:02:41.227
So anyway, that's how our Halloween went.

00:02:41.836 --> 00:02:45.262
And now We're just counting down the days, right.

00:02:45.262 --> 00:02:46.731
Until some of the other holidays.

00:02:46.731 --> 00:02:48.181
Last week I sent an email.

00:02:48.330 --> 00:02:50.490
With all of the days until.

00:02:51.009 --> 00:02:55.659
Like it's four days until Halloween 28 days until Thanksgiving, et cetera.

00:02:55.689 --> 00:03:02.179
But of course now update, let's see if we're calculating from the release day of this podcast, it would be.

00:03:02.187 --> 00:03:04.347
let's see, 22 days until Thanksgiving.

00:03:04.790 --> 00:03:08.835
53 days until Christmas 59 days until new years.

00:03:08.835 --> 00:03:09.794
Don't you love those things.

00:03:09.794 --> 00:03:10.335
These countdowns.

00:03:11.205 --> 00:03:13.634
Or does it make you super nervous?

00:03:14.211 --> 00:03:18.050
Before I gave up fad dieting, I would get to this time of year.

00:03:18.080 --> 00:03:21.050
And I think, well, I guess we'll just try again next year.

00:03:21.140 --> 00:03:28.131
I would usually just stop quote unquote, trying our quote, worrying about it and proceed to put on weight.

00:03:28.610 --> 00:03:32.510
Then January would roll around and I would go one of two ways either.

00:03:32.510 --> 00:03:33.230
I was sad.

00:03:33.230 --> 00:03:36.980
Christmas was over and January is typically not a great month for me.

00:03:37.281 --> 00:03:42.800
I never could do the new year's resolutions things because I always felt like we were still on vacation.

00:03:43.314 --> 00:03:43.705
school.

00:03:43.705 --> 00:03:45.534
Wouldn't get going again for another week.

00:03:45.534 --> 00:03:48.294
So I never started anything January 1st.

00:03:48.745 --> 00:03:50.375
And then I figured it was too late.

00:03:50.375 --> 00:03:51.395
A few weeks later.

00:03:51.844 --> 00:03:56.224
This inevitably led me to just continue to eat my feelings all the way through March.

00:03:56.224 --> 00:03:59.127
When I would finally determine I had to figure out something better.

00:03:59.675 --> 00:04:02.134
And that's something better was generally another gimmicky diet.

00:04:03.034 --> 00:04:04.715
So that was the old me.

00:04:04.865 --> 00:04:09.735
And maybe that sounds a little bit like you, maybe just a few parts in pieces here and there.

00:04:10.474 --> 00:04:15.604
But this year, I'm going to give you six things that you can do.

00:04:15.617 --> 00:04:27.377
To handle the holidays this year without either throwing your hands in the air and giving up on yourself or without also being super restrictive and not enjoying the holidays because you're too worried about weight gain.

00:04:27.468 --> 00:04:27.708
Okay.

00:04:27.708 --> 00:04:29.057
We don't want either one of those.

00:04:29.492 --> 00:04:37.560
I think what is pretty crazy though, is that we've been told for years that typically people gain about five pounds during the holiday season.

00:04:38.401 --> 00:04:44.211
But actually a study in the new England journal of I found that it's actually more like one pound.

00:04:44.819 --> 00:04:50.310
What's weird is that when I thought everyone was gaining five pounds, I figured I could.

00:04:50.310 --> 00:04:52.860
And maybe even should as well.

00:04:53.403 --> 00:04:55.622
I think it sort of gave me permission.

00:04:56.283 --> 00:04:59.713
But today, I want to give you permission to enjoy the holidays.

00:05:00.273 --> 00:05:07.353
And to maintain your weight where you want If that means maintain at exactly the same as you currently are.

00:05:07.473 --> 00:05:08.163
That's great.

00:05:08.822 --> 00:05:11.942
If that means maintain the momentum you currently have.

00:05:11.942 --> 00:05:15.153
If you're in a loss phase, let's do that too.

00:05:15.872 --> 00:05:22.213
The holidays seems to have become a full quarter of the year that we are just not paying attention to our health.

00:05:23.249 --> 00:05:24.869
It doesn't have to be like that.

00:05:24.959 --> 00:05:26.978
And it doesn't have to be difficult either.

00:05:27.869 --> 00:05:28.199
Okay.

00:05:28.199 --> 00:05:35.071
So here are six strategies that I have been using with my clients since the very first year that I started coaching.

00:05:35.951 --> 00:05:36.471
Number one.

00:05:37.271 --> 00:05:39.971
Is get honest about your calendar.

00:05:40.630 --> 00:05:45.271
This I think is the biggest myth I see playing out at this time of year.

00:05:45.880 --> 00:05:49.540
We're just so busy and there are so many parties.

00:05:49.721 --> 00:05:52.475
That's what you tell Here's what I want you to do.

00:05:53.355 --> 00:05:56.769
Go through your calendar over the last three months.

00:05:57.197 --> 00:05:58.935
Since it is November 1st.

00:05:58.935 --> 00:06:07.545
If you feel like the holidays end for you really on January 1st, you could just do two months since we're comparing it to the two months of November and December.

00:06:08.218 --> 00:06:11.579
So go over your calendar for that length of time.

00:06:11.759 --> 00:06:14.338
Notice how many birthday parties.

00:06:14.639 --> 00:06:20.819
Baby showers, sports end of season parties, big Sunday family dinners that you had.

00:06:21.209 --> 00:06:23.999
How many times did you go out to lunch with friends?

00:06:24.478 --> 00:06:26.908
Date night at a restaurant with your spouse.

00:06:27.509 --> 00:06:29.309
All of those types of things.

00:06:29.399 --> 00:06:32.069
How many times were you at an event with a snack bar?

00:06:32.098 --> 00:06:33.939
The kind where candy and treats are like a dollar.

00:06:35.098 --> 00:06:39.439
When I first did this a few years back when I was coming up with these strategies.

00:06:40.031 --> 00:06:41.800
I came up with 27.

00:06:42.610 --> 00:06:43.750
27 times.

00:06:43.750 --> 00:06:50.011
I was eating away from the house at some sort of event that is actually way more than I thought it would be.

00:06:50.711 --> 00:06:54.411
This year, it's much less with fewer kids that live at home.

00:06:55.026 --> 00:06:58.745
I don't have as many of those events that I go to because of that.

00:06:59.196 --> 00:07:08.586
And of course, the last couple of years with COVID restrictions, those numbers may have been lower, but I anticipate this year, we are at full capacity on most of our events.

00:07:09.608 --> 00:07:13.656
So now I want you to take a look at your holiday party schedule.

00:07:14.315 --> 00:07:23.406
Is it more than the events you just counted I know my husband's Christmas work party will likely take the place of a date night.

00:07:23.435 --> 00:07:24.605
And let's be honest.

00:07:24.605 --> 00:07:26.076
We're not very consistent there, but.

00:07:26.586 --> 00:07:33.315
Anyway, even if we only had one date night in the last couple of months, that would equal, that would equal out there no extra night.

00:07:34.086 --> 00:07:40.776
I have a Christmas party for my church ladies a gathering just like we have every month, except this month.

00:07:40.805 --> 00:07:41.915
It's Christmas themed.

00:07:42.305 --> 00:07:44.855
So again, no extra night out there.

00:07:45.396 --> 00:07:49.656
I might plan a girls' night with friends that I normally see for lunch.

00:07:50.016 --> 00:07:53.136
My kids tend to play fall sports, but not winter.

00:07:53.136 --> 00:08:00.836
So those events are eliminated for me, but maybe for you, it's just an equal there you have the same amount of sports In the fall as you do in the winter.

00:08:01.463 --> 00:08:14.463
But what I want you to see is how, when you get really honest with how many additional events you have beyond your usual schedule, You aren't coming up with as many as you may have thought.

00:08:15.035 --> 00:08:15.394
Yes.

00:08:15.394 --> 00:08:21.024
There are fun events around the holidays, but I just want you to know the actual number of times that is going to happen.

00:08:22.084 --> 00:08:28.255
Another way we can get really honest about your calendar is to break it down by how many events you have in a week.

00:08:28.815 --> 00:08:34.393
Let's say it's a lunch party at work during the week, and then a Friday night holiday party and a Sunday night family dinner.

00:08:34.871 --> 00:08:35.111
That?

00:08:35.111 --> 00:08:36.552
Well, that would be a lot.

00:08:36.552 --> 00:08:44.861
I mean, what I would describe as a lot of get togethers for one week, that might not be a lot for you, but let's say you're eating three meals a day for those seven days.

00:08:45.251 --> 00:08:50.556
And we just calculated that's three out of those 21 meals that you're not eating as usual.

00:08:50.989 --> 00:08:56.032
So that's 85% of the time that you are eating as usual.

00:08:56.272 --> 00:08:58.491
That is actually a lot of the time.

00:08:58.761 --> 00:09:02.601
Even if you over ate at one or two of those events that still puts.

00:09:02.692 --> 00:09:05.302
You over 90% on plan.

00:09:05.991 --> 00:09:09.231
So deciding that you can't lose or maintain your weight.

00:09:09.501 --> 00:09:14.231
During the holidays because you have too many events is just not true.

00:09:14.692 --> 00:09:23.687
I have been using these strategies, like I said, with my clients for several And no one comes up with a dramatic increase on their number of events.

00:09:24.081 --> 00:09:32.394
Typically it will be a slight increase or just, just some different types of events that they need some strategies for.

00:09:32.695 --> 00:09:35.423
But we just want to be clear.

00:09:35.788 --> 00:09:40.311
That it's not because you have holiday parties every single day.

00:09:40.735 --> 00:09:49.424
It's just that it's the easy thought to delay the time to start working on your health goals because your brain prefers this because it does not like change.

00:09:50.125 --> 00:09:52.705
Even if you're like, oh, I don't have a problem with change.

00:09:52.735 --> 00:09:53.809
Like I could move every day.

00:09:54.325 --> 00:09:56.902
Your brain actually prefer status quo.

00:09:57.235 --> 00:09:59.336
Your brain prefers homeostasis.

00:09:59.485 --> 00:10:03.515
So your brain will offer you all kinds of reasons and being too busy.

00:10:03.985 --> 00:10:05.666
Is a favorite one.

00:10:06.355 --> 00:10:10.615
Number two is to make sleep a priority.

00:10:11.066 --> 00:10:17.095
Now another lie I used to tell myself is that I had to stay up late to get everything done during the holidays.

00:10:17.605 --> 00:10:25.105
You know, if you listen to my episode with Janet Whalen the sleep coach on how essential sleep is to your weight loss efforts.

00:10:25.796 --> 00:10:29.275
Inadequate sleep less than seven or eight hours per night.

00:10:29.755 --> 00:10:35.485
Decreases concentrations of the hormone, leptin and increases levels of the hormone ghrelin.

00:10:35.905 --> 00:10:38.515
This is an unfortunate case of double jeopardy.

00:10:39.179 --> 00:10:44.725
Leptin signals S sense of feeling full and grelin tells our body it's time to eat.

00:10:45.145 --> 00:10:49.436
So a decrease in leptin says to our body, I'm not satisfied.

00:10:49.950 --> 00:10:53.306
And an increase in gremlins as I'm really hungry.

00:10:54.145 --> 00:11:02.395
So you end up not feeling satisfied by the same amount of food that would normally satisfy you on a well rested day.

00:11:02.755 --> 00:11:05.005
Which there is the effect of low leptin.

00:11:05.336 --> 00:11:10.375
You also end up with stronger cravings and a surprising desire to eat more often.

00:11:10.735 --> 00:11:12.515
There's the effect of high ghrelin.

00:11:13.379 --> 00:11:16.659
So the other effect, Janet reminded us of.

00:11:16.666 --> 00:11:17.716
In that episode.

00:11:17.716 --> 00:11:24.346
And I will link to that episode in the show notes is the decrease in emotional resilience when we aren't well rested.

00:11:24.860 --> 00:11:29.960
our ability to stick to our goals and not go to food for emotional buffering.

00:11:30.350 --> 00:11:31.639
Is decreased.

00:11:32.179 --> 00:11:35.120
The holidays can be stressful as we all know.

00:11:35.120 --> 00:11:37.759
So getting sufficient sleep during this time.

00:11:38.149 --> 00:11:44.570
Is not only helpful to balancing our hunger hormones, but also to maintain our emotional resilience.

00:11:45.110 --> 00:11:48.690
So I would encourage you more than any other time of the year.

00:11:49.129 --> 00:11:51.854
Commit to a bedtime during the holidays.

00:11:52.193 --> 00:12:06.090
Based on your required wake-up time and stick Primarily, we are not getting enough sleep as a nation due to just not putting ourselves to bed We stay up late watching TV, scrolling, social media, or reading.

00:12:06.620 --> 00:12:17.261
Except in the case of clinical insomnia or frankly newborns, most Americans can get more sleep if they simply value it more by going to bed at the right time.

00:12:17.871 --> 00:12:23.182
If you are having trouble sleeping again, I would recommend you listen to that episode six with Janet.

00:12:23.751 --> 00:12:28.339
But primarily, I just want you to think about at this time of year.

00:12:28.764 --> 00:12:30.461
To really make it a priority.

00:12:31.296 --> 00:12:32.125
Number three.

00:12:32.946 --> 00:12:35.105
Don't operate from scarcity.

00:12:35.735 --> 00:12:39.936
This is a trick, the food manufacturers and restaurants just love.

00:12:39.995 --> 00:12:44.879
And unfortunately we have started to believe them and internalizing these thoughts.

00:12:45.365 --> 00:12:47.015
You can only get it now.

00:12:47.046 --> 00:12:48.125
Limited time.

00:12:48.995 --> 00:12:49.296
Okay.

00:12:49.326 --> 00:12:53.676
Is it true that Starbucks only does the pumpkin spice latte this time of year?

00:12:53.735 --> 00:12:54.426
Yes.

00:12:54.792 --> 00:12:59.426
Could you actually make it the other nine months of the year, if you wanted to also yes.

00:13:00.341 --> 00:13:05.466
But we do that with holiday foods that we make on our own or the others make at home as well.

00:13:05.525 --> 00:13:08.706
You might think, like I only get fudge at Christmas time.

00:13:09.306 --> 00:13:14.796
That's true for me because I only choose to make it for friends and family at Christmas time.

00:13:15.426 --> 00:13:20.523
But the truth is instead of making a lemon cake around Easter, I could just make fudge.

00:13:20.885 --> 00:13:23.285
The ingredients are available year round.

00:13:23.798 --> 00:13:29.676
The ingredients for mine are chocolate chips, marshmallow cream, sugar, evaporated, milk, butter, and vanilla.

00:13:29.916 --> 00:13:34.686
It's the All regular grocery store ingredients that are available.

00:13:34.895 --> 00:13:35.765
Year round.

00:13:35.946 --> 00:13:41.676
There is actually no shortage of fudge you can totally make it any time.

00:13:42.216 --> 00:13:48.725
Or if you don't make it, you can buy it anytime at Godiva's or seas in the mall year round.

00:13:49.296 --> 00:13:53.225
You can also go to one of those fudge counters at like Scheels, or.

00:13:53.230 --> 00:13:53.677
I mean.

00:13:53.679 --> 00:13:56.379
There are several stores that have those fudge counters.

00:13:57.072 --> 00:14:01.450
It's simply not true that these foods are in short supply.

00:14:01.870 --> 00:14:05.472
I think we could do this example with several holiday foods.

00:14:06.100 --> 00:14:10.690
When we are thinking things about food, like I only get it at this time of year.

00:14:10.899 --> 00:14:12.669
We get feelings of scarcity.

00:14:13.240 --> 00:14:15.559
And when we are operating from scarcity.

00:14:16.210 --> 00:14:21.309
It makes us think we should definitely eat it now or there won't be any left.

00:14:21.682 --> 00:14:24.923
Remind your brain that you can totally eat the fudge tomorrow.

00:14:24.952 --> 00:14:26.423
When you have put it on your plan.

00:14:26.753 --> 00:14:28.482
Or if you're not creating plans.

00:14:28.822 --> 00:14:33.503
You can also remind yourself that there's plenty and there's no need to overeat it today.

00:14:33.720 --> 00:14:37.759
The other thing here is to be really honest about what you want.

00:14:38.429 --> 00:14:41.820
Like I said about my fudge, the ingredients are available year round.

00:14:42.240 --> 00:14:48.509
We could actually make pumpkin pie for the 4th of July, but we don't really want it then.

00:14:49.003 --> 00:14:53.312
So say yes to the pumpkin pie because you actually want it now.

00:14:54.043 --> 00:14:55.712
Not because you don't get it.

00:14:56.113 --> 00:14:57.609
At other times of the year.

00:14:58.303 --> 00:15:09.854
Enjoy those holiday foods, because they are meaningful to you at this time of year, whether that's because you enjoy making them for others or they remind you of a grandmother that's passed, but just don't let your brain lie to you.

00:15:09.854 --> 00:15:10.903
That it's scarce.

00:15:11.474 --> 00:15:14.952
It's fine for food to conjure up memories or to be special to you.

00:15:15.283 --> 00:15:18.703
But that doesn't equate to it being scarce.

00:15:18.734 --> 00:15:18.984
Makes sense.

00:15:20.009 --> 00:15:20.456
All right.

00:15:20.456 --> 00:15:22.767
Tip number four is all about buffets.

00:15:23.397 --> 00:15:27.503
This also could be like family dinner, parties, potlucks, those kinds of things.

00:15:28.197 --> 00:15:35.807
Many holiday parties and gatherings have these buffet type opportunities, whether it's an appetizer, buffet, dessert buffet, or a whole meal.

00:15:36.476 --> 00:15:40.136
The holidays tend to bring out the variety of foods like nothing else.

00:15:40.167 --> 00:15:42.206
And you want to try it all.

00:15:42.861 --> 00:15:47.822
here's a few tips for navigating those buffets first, make sure you can still see your plate.

00:15:48.563 --> 00:16:03.802
When you dish up your plate at home for dinner, it's likely you can still see what color your plate is in between your You have your chicken separated from your rice and salad, or maybe it's all in a stack in the middle, but you have plenty of room on the edges.

00:16:04.282 --> 00:16:13.432
But at a buffet, suddenly you are piling food on top of food and feeling like you have to try it This is again, coming from a place of scarcity.

00:16:13.432 --> 00:16:14.522
Remember tip three.

00:16:15.261 --> 00:16:25.611
But what, if you dished up your plate in the same portions you would, if you were having dinner at home where you can still see what color your plate is in between the food.

00:16:26.091 --> 00:16:29.682
Make sure there are spaces between your food choices.

00:16:30.052 --> 00:16:33.532
With this little tip, you will likely not get too much on your plate.

00:16:33.562 --> 00:16:37.975
It's something I've honestly used multiple times at parties and it works great.

00:16:38.309 --> 00:16:40.440
Second quit the clean plate club.

00:16:40.740 --> 00:16:42.899
Seriously, there is no prize there.

00:16:43.289 --> 00:16:50.789
If you find yourself at an event where you want to try it all, do But also just try it all, try it.

00:16:51.059 --> 00:16:53.211
You don't have to eat the entire thing.

00:16:53.610 --> 00:16:55.379
You want to try all five desserts?

00:16:55.409 --> 00:16:56.100
Absolutely.

00:16:56.100 --> 00:16:56.519
Do it.

00:16:56.549 --> 00:16:59.152
Just have two bites of each and leave the rest.

00:16:59.519 --> 00:17:02.190
You want to try the potatoes and the stuffing for sure.

00:17:02.220 --> 00:17:02.787
That's fine.

00:17:03.094 --> 00:17:04.974
Just eat half of each one.

00:17:05.519 --> 00:17:08.932
Don't let there be drama about needing to finish.

00:17:09.420 --> 00:17:13.732
You're an adult and you can totally leave food on your plate if you want.

00:17:14.343 --> 00:17:17.432
Buffets tend to lead to a lot of might as well.

00:17:17.462 --> 00:17:17.712
Eating.

00:17:18.275 --> 00:17:19.954
That's when you already ate this.

00:17:20.015 --> 00:17:26.404
So you might as well eat Or you go into it thinking I won't be able to not eat all of the things.

00:17:26.404 --> 00:17:28.835
So I might as well, not even try.

00:17:29.494 --> 00:17:30.962
It doesn't have to be that way.

00:17:31.204 --> 00:17:45.778
Buffets are usually associated with parties and therefore you want to be comfortable at these kinds of social events, I certainly don't want to be worrying about how full my stomach feels or how we need to find a bathroom while I'm already worrying about making small talk.

00:17:46.667 --> 00:17:49.758
Give yourself the kindness of being comfortable in your body.

00:17:49.758 --> 00:17:53.117
So it doesn't inhibit what you want to do at the party.

00:17:53.624 --> 00:17:56.742
Which leads right into tip number five.

00:17:57.284 --> 00:18:00.824
And that is, remember it's about the people.

00:18:01.423 --> 00:18:07.391
Have you ever gotten so worried about blowing your diet quote, unquote, that you forgot to enjoy yourself?

00:18:08.054 --> 00:18:15.222
Have you ever had so much anxiety not knowing what exactly was in the sweet potatoes that you didn't even bother to thank your aunt for making them.

00:18:15.936 --> 00:18:23.067
Have you ever worried ahead of visiting your grandma sure she will offer you food, not on your protocol that you end up, not even excited to see her.

00:18:24.037 --> 00:18:27.067
Remember the most important aspect of the holidays.

00:18:27.067 --> 00:18:28.267
It's the people.

00:18:28.567 --> 00:18:33.817
It's the family and friends you are with, you could literally eat steamed vegetables and drink water.

00:18:33.846 --> 00:18:37.267
If you actually wanted to and still enjoy the people.

00:18:37.866 --> 00:18:46.567
You do not have to eat everything on the buffet and say yes to every dessert or drink all the punch to enjoy the conversation, the company and the connection.

00:18:47.317 --> 00:18:49.836
You can choose to eat whatever you want at the party.

00:18:50.196 --> 00:18:51.866
And still be the life of it.

00:18:52.326 --> 00:18:53.586
You bring the fun.

00:18:54.007 --> 00:18:54.936
My kids sorta hate it.

00:18:54.936 --> 00:18:55.717
When I say that.

00:18:56.317 --> 00:19:08.608
But really the food doesn't bring the fun you and your thoughts about how the event is going is what is fun Focus on the people this year and see how fun it can be.

00:19:08.941 --> 00:19:11.606
Even with your regular amount of food on your plate.

00:19:12.060 --> 00:19:31.057
Even if you don't have extra dessert at every party, this season, Enjoy every bite and think those that made it, especially if it was you! Ah, one agendum also on the, making it about the people is to consider some traditions this year that maybe don't have anything to do with food.

00:19:31.460 --> 00:19:37.807
I know during the holidays, a lot of our traditions or the things that we love to do with our friends and family.

00:19:38.196 --> 00:19:42.366
Can revolve around the food that is eaten, which is totally great.

00:19:42.396 --> 00:19:43.471
And not a problem.

00:19:43.717 --> 00:19:52.489
But I would encourage you to think of a few things that might be fun for you to start doing that actually don't have anything to do with food.

00:19:53.401 --> 00:19:53.760
Okay.

00:19:53.760 --> 00:19:57.151
My last tip is to get some help.

00:19:57.540 --> 00:20:02.040
Whether that's from me as a coach, or maybe you team up with a friend for some accountability.

00:20:02.580 --> 00:20:06.684
I get that it might seem like an impossible task to lose weight during the holidays.

00:20:07.141 --> 00:20:14.015
And if you're brain assured that this is impossible and that you should just put it Again, Don't believe that nonsense.

00:20:14.505 --> 00:20:18.075
Don't wait for January 1st or if you're anything like me March 1st.

00:20:18.734 --> 00:20:21.045
Start now to take control of your health.

00:20:21.525 --> 00:20:24.134
You don't need a Monday or the first of the month.

00:20:24.345 --> 00:20:25.515
Our first day of the year.

00:20:25.845 --> 00:20:29.134
There's nothing special about those times.

00:20:29.595 --> 00:20:30.825
You can make changes.

00:20:30.825 --> 00:20:32.984
You've been wanting to right now.

00:20:33.464 --> 00:20:37.134
On a Wednesday or Thursday, or whenever you're listening to this.

00:20:37.700 --> 00:20:45.335
There is no quote diet that can help you address the root cause of why you are eating when you aren't physically hungry.

00:20:45.710 --> 00:20:48.950
If you feel like sometimes you are just eating because everyone else says.

00:20:49.730 --> 00:20:52.940
Or you finish something and think that wasn't even good.

00:20:53.000 --> 00:20:54.250
Why did I eat all of that?

00:20:55.220 --> 00:20:58.279
Or you plan to have one cookie and you'll end up having seven.

00:20:58.880 --> 00:21:01.700
There are solutions for this, and I can help you.

00:21:01.819 --> 00:21:04.549
I can help you end the obsession with fad dieting.

00:21:05.150 --> 00:21:05.849
While at the same time.

00:21:06.769 --> 00:21:08.349
Getting you to your natural goal weight.

00:21:09.109 --> 00:21:17.849
I can help you end the constant feeling of hunger, cravings, and urges having a professional to be accountable to is nothing like you've ever tried.

00:21:18.349 --> 00:21:23.539
So I really would encourage you, especially this time of year to book a free strategy session with me.

00:21:23.990 --> 00:21:28.567
And you'll see how coaching can really be the difference for you and finally losing weight for good.

00:21:29.507 --> 00:21:34.696
This is also the perfect episode for you to share with a friend since the holidays basically affect everyone.

00:21:35.127 --> 00:21:40.958
And If you share this on social media and tag me in it, I will definitely send a little gift card your way just to say, thanks.

00:21:44.011 --> 00:21:45.481
hey, thanks for listening today.

00:21:45.781 --> 00:21:50.961
If you're ready to get some personalized coaching from me, I'd encourage you to schedule a free strategy session.

00:21:51.632 --> 00:21:59.221
Visit www.wellwithlisa.as.me or it's easier just to find that link in the show notes.

00:21:59.551 --> 00:22:02.761
We'll talk about where you currently are with your weight loss goals.

00:22:03.001 --> 00:22:04.862
And I'll give you some actionable tools.

00:22:05.041 --> 00:22:07.102
You can start implementing right away.

00:22:07.809 --> 00:22:12.480
Before you go, make sure you subscribe to the podcast so you can receive new episodes, right when they're released.

00:22:12.869 --> 00:22:18.019
And if you're learning something new and enjoying the podcast, I'd love for you to leave me a five star rating and a review.

00:22:18.349 --> 00:22:23.700
Thanks again for joining me, Lisa Salisbury in this episode of Eat Well, Think Well, Live Well.