CwC 004: Simple Ways to Avoid the Holiday Food Stress

CwC 004: Simple Ways to Avoid the Holiday Food Stress

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It’s the moooossst wonderful tiiimmmme of the year.

 

Or is it?   I get it.  Some of you might have experienced a little pit in your stomach when imagining all the turkey, and family, and pie, and parties and ALL that stuff that is coming up.  The subtle (or sometimes not so subtle) holiday food stress that seems to arise around this time can be extremely overwhelming.

Trust me, I know.  The amount of Halloween candy that entered my house was RIDICULOUS this year.

You create contingency plans for ensuring you don’t stuff yourself at Grandma’s.  You take a different route to your desk, so as to bypass Betty’s candy dish full of your favorite holiday chocolates.  You stress over trying cut the calories in the recipes you make (doesn’t matter that it taste like cardboard right? Long as there are less calories!)

Basically, we need to STOP.  We need to stop giving food SO MUCH negative power in our lives around this time of year. So many of us lament about how we can’t control ourselves around these foods, or that it’s inevitable that you will gain 5-10 simple AWFUL pounds.  Now, I am not saying that we should ignore our health in favor of eating #allthethings.

What I AM saying is there are things you can start implementing in your life now, before the big holidays hit, to help you stop defining the holidays in terms of “good foods” and “bad foods” or “holiday weight gain” or “no holiday weight gain”  It doesn’t have to be all about avoiding the cookies or exercising off that turkey.  In fact, we know from the research that this mentality violently backfires on us…leading us down a road of deprivation, starvation and a loss of control

I don’t know about you – but I’m getting older..and the older I get…the fewer energy stores I have. I certainly can’t be wasting that energy on worrying about whether or not my pie slices if an 1/8th of the pie…or 16th…or 1/3rd…

So as we we move forward into these holidays of 2017 – I wanted to extend you to PERMISSION to enjoy them, the KNOWLEDGE that food is not your enemy and the UNDERSTANDING that self care is a vital part of holiday season.  Below is a list of things I want you to to remember this year, along with some actionable items to start putting them into practice!

>> Focus on the Reason for the Season


Hahaha. How cliche did sound?  But in all honesty – things are cliche for a reason – because they are usually true. Again, maybe this comes with me getting a bit older and more appreciative of the shortness of life.  We will never, ever know if today is our last day.  That is why we need to stop, and take a moment to ask ourselves if holiday food stress is really how we want to demonstrate thankfulness.  Do we REALLY want to burn ourselves out on the fact that grandma’s pie has 20 grams of fat per slice…and miss out on the wonder of our children, or the changing colors, or the deep gratefullness you have for the things in your life?

Action step:

Come up with one new way you can show appreciation for the holiday this year…and DO IT.  Examples include: sending cards to people telling them how you are thankful for them, making Christmas cookies for the less fortunate, surprising a tired mom with a night of free babysitting, hugging someone who needs it.

 


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>> Be Mindful of What You Choose to Eat


Lets face it.  There are going to be a few times during the holidays where you are faced with giant tables or buffets full of food.  Now remember….you have permission to eat when you want!  However, this season, take a millisecond before you grab the spoon and ask yourself “Do I really want to eat this?  Is it something that is going to satisfy my palate, or am I just eating it because it’s there?”

Action Step

Keep this mantra in mind when it’s time to eat:  If it’s not amazing, consider leaving it off your plate!


Download the free Ultimate Guide to Guilt Free Holiday Eating on the blog today!
>> Pumpkin Pie is Available All Year Round


It is important to remember that the a vast majority of us have access to any food we want, at pretty much any time we want it.  Do you feel like one of the reasons you may eat past your comfort level, is because it’s a “once a year” thing?  The good news is….IT’S NOT!  That may seem obvious but it’s not.  We get caught up in the holiday specific foods because such an integral part of that holiday…we don’t tent to make them part of the rest of our year!

Action Step

If your trigger food is sweet potato pie….consider making that specific pie every 1-2 months as a dessert.  Enjoy it.  Savor it.  It doesn’t have to only happen in November!



>> How to Handle Food Pushers


Sometimes our well intended relatives can be a stressor.  They offer you food and don’t want to take no for an answer. “Oh, just one more.” or  “But your grandma slaved over it” or “You need a little meat on your bones.”   It can be frustrating!  You don’t want to eat…but you don’t want to be rude.  The result?  You forcing food in you otherwise wouldn’t have eaten.

Action Step

When someone pushes food on you, considering holding up a hand gently and say “Not right now – but maybe later.”  This takes the pressure away from your, but leaves it open to later consumption.  Sates both parties!



>> Remember – You Aren’t Bad If You Overeat 

Food is amoral.  Meaning, you aren’t good if you eat it.  You aren’t bad if you eat it.  You are just eating.  So I have been talking all about saying no, only eating what is really delicious etc.  These kinds of things will leave you much more comfortable at the end of dinner than you would have otherwise been.  But let’s say things don’t go this way – you snack mindlessly, or you have one more piece of pie because the company is good and it’s going around the table.

YOU ARE NOT A FAILURE.

Intuitive, normal eaters experience times of excessive eating.  It happens.  I REPEAT: This happens!  So stop beating yourself up – it’s not a situation unique to you – EVERYONE has experienced this 🙂

Action Step

If overeating and discomfort occurs for you, and the angry and deprecating voices start going in your head, take a 5 minute self compassion break. Take a few moments to be non judgementally mindful of what happened {“I ate past comfort levels” vs {“I’m so weak, I just kept eating and eating! Ugh!”}  Remove judgement.  Say something kind to yourself.  Remember that you are not alone in this struggle.  Then move on.  Or…if you like quieting your mind – download this self compassion break meditation by clicking HERE


 

In summary … you have the RIGHT to enjoy the holidays and not be plagued with guilt, worry and anxiety over food.  The truth is this: You may gain some weight over the holidays.  You may not.  I promise you, friend…either way?  It’s not the end of the world

It’s not the end of the world.  You are just as worthy, beautiful and awesome now as you were before the holiday. 

So take the time, enjoy the food you want and put the food back that you don’t want.  Experience the love of your friends and family over a table full of deliciousness and be GRATEFUL for what is going on around you.

THAT my friend, is what the holiday is all about.

Raising a glass of holiday cheer to ya!

Christie

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CwC 003: Diets Don’t Work – What This ACTUALLY Means

CwC 003: Diets Don’t Work – What This ACTUALLY Means

You know the phrase I’m talking about right?  I mean, if you’ve ever been ALIVE in America, you’ve probably hear the ol’ Diets Don’t Work schtick more than once.  So many times in fact, that it seems cliché at this point.  There’s no real meaning behind it anymore.  It evokes VERY little emotion anymore.  Everyone keeps saying “diets don’t work, diets don’t work”…but they don’t often provide an alternative solution for ya, let alone helping you understand what the hell it even means.

I get it, girlfriend.  So let’s break it down for a second.

It really depends on what your definition of “work” is.  If your SOLE desire to lose weight, regardless of what happens after you end the diet…then YES.  Diets work.  Weight watchers…South Beach…Atkins…Paleo/Whole 30…yes.  They usually result in some significant weight loss.

Now let’s expand on the definition of “work”  Let’s say your desire is to LOSE WEIGHT and KEEP IF OFF… well…we’ve got a whole ‘nother beast on our hands.

A giant, raging beast, full of empty promises.


“Whoa, Christie!” you say.  “That’s a bit dramatic, don’t ya think?”!

I know I know.  But it’s SO TRUE.   I need to scream if from the roof tops!  I think Maximus above would agree with me (even though his diet only consists of apples).  In all seriousness….. diets don’t work. They actually cause harm. 

Let’s dig into that for a second.

1| Diets have a 95-99.999% failure rate


The National Weight Control Registry has provided data that shows a very significant number of adults in the USA have maintained their weight loss.  A study completed by Ikeda, Amy, Ernsberger et.al completed a critique of this information and found that actually 95-99.999 percent of diets failed!  The participants may have lost weight…but a vast majority were found to have gained it all back – AND MORE. 

Now of course you are curious about the other remaining percents – the people that did main the weight loss (usually greater than 2 years).   What’s their secret??? (I know… it’s tempting to want to know…so we can do the same thing!).  Another study focused on the NWCR showed that up to 20% were able to “To maintain their weight loss, members report engaging in high levels of physical activity ( approximately 1 h/d), eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends.” (Wing and Phelan, 2005)

Soooo…basically you have to excessively exercise, eat low calorie diet, can’t enjoy a high fat meal, you have to step on the scale regularly and you can never let loose on the weekends.

Um. Lame?  So you have sacrifice the joy of food, kill your body at the gym and basically fry your nerves.  Basically, they developed obsessive disordered eating pattern.

Hm.  Not interested in THAT so…..

2| Obesity alone does NOT cause disease


A large and well esteemed research study by Dr. Linda Bacon and Dr. Lucy Aphramor showed that “While it is well established that obesity is Associated with increased risk for many diseases, causation is less well-established.  Epidemiological studies rarely acknowledge factors like fitness, activity, nutrient intake, weight cycling or socioeconomic status when considering connections between weight and disease. Yet all play a role in determining health risk. When studies do control for these factors, increased risk of disease disappears or is significantly reduced.” (Bacon & Aphramor, 2011).

Basically, it means this: Obesity is often seen alongside (associated) various disease states…but the research does not show that it is the sole cause.  Most research that says obesity “causes” disease, does not factor in the person’s exercise, quality of diet, history of weight cycling etc.  When they do factor these things in … disease risk significantly drops.

3| Weight Cycling Increases Inflammation (which is what increases disease risk!)

As described in the above section – a majority of diets lead to weight loss, followed by weight gain (and some).  This is called weight cycling.  Up and down…up and down…up and down.   It’s exhausting not only on you mentally…but physically as well.  Aka…we really can’t show that obesity alone causes disease.   What we CAN show is that weight cycling INCREASES inflammation, which is known to increase obesity-ASSOCIATED diseases like hypertension, insulin resistance and cholesterol abnormalities  (Bacon & Aphamor, 2011)

Take away here?  Diets cause weight cycling.  Weight cycling increases inflammation.  Inflammation causes disease.

See the problem?

4| Conclusion

Taking all this “diets don’t work” stuff in can be a big, tough, and sometimes bitter pill to swallow. We’ve been promised our whole damn lives that if you could lose weight, so many of our problems would go away.

The truth is?  That was a LIE!  It’s time to get angry my friends.  The diet industry (and was seems like everything you know about health) has been leading you astray FOREVER.   GOODS news?  There is a better way, which will be talked about in the next blog post.

In the mean time…are you curious about what life would look like, WITHOUT diets?  It’s possible, and it feels good, and it’s doable.

JOIN US in a FREE challenge, called the 5 Day Kickstart to a DIET FREE LIFE!  This real time challenge starts OCTOBER 2nd and will be absolutely life-changing. Join a wonderful group of women, starting October 2nd, who seriously might LOSE IT if they have to live one more day of their lives on a horrendously restrictive diet!

Each daily coffee talk (aka challenge lesson) comes via email and takes less than 15 minutes. You will also have the opportunity to hang out with me EVERY DAY live to get more help, support and espresso-filled excitement!

Get prepared…I’m about to give you ACTIONABLE steps for bringing about some REAL lasting change.

During this epic FREE 5 day challenge, you’ll learn:

  • Exactly how to relax and truly end your restrictive habits
  • How to eat without calorie counting and diets, and why it’s the research-based answer to ending the constant cycle of weight loss/gain (yep – I’m pullin’ the science card on this one!)
  • The secret weapon for ending overeating (that no one seems to talk about)
  • The MOST important skill you need to be mastering so you can live this new life forever.

Did I mention that ONE lucky challenge participant will receive a full scholarship to my LiveLoveLose: Finding Life Without Diets online course (valued at $1797)?

Join us today – change your life forever!

References:

  • Bacon and Aphramor.  Weight science: evaluating evidence for a paradigm shift. 2011 Jan 24;10:9.
  • Ikeda, Amy et.al. The national weight control registry: a critique. 2005 Jul-Aug;37(4):203-5.
  • Wing and Phalena, Long term weight maintenance. Am J Clin Nutr, 2005 Jul;82(1 Suppl):222S-225S

 

Until next time, my friend

Cheers!

Christie

CwC 002: 5 Unconventional Tips for Managing Your Emotional Eating.

CwC 002: 5 Unconventional Tips for Managing Your Emotional Eating.

Emotional eating sucks. In my experience with helping women like you (as well as my OWN personal experience), it’s one of THE HARDEST things to manage. Notice I didn’t say “control” (because control of one of the reasons we struggle in the first place!
  
Unfortunately, there is no easy answer to excessive eating due to emotional stress. It’s complex and it’s different for everyone. Some people just need habit readjustment. Some need deeper in work. Others need therapy! But no matter what your situation is, you’re not alone sister. (I’m pretty sure I binge ate some animal crackers the other night after my kid accidentally kicked me in the face and then dropped my fit bit into the tub full of water.
   
In today’s Coffee with Christie, were gonna chat about some ways to manage emotional eating that we all can benefit. What I love most about these tips is that they are a bit different from the usual advice.
   
Interested in taking this a step further and really take your mindful eating to the next level? Grab your freebie below – a copy of my Mindful Eating exercise, straight from my LiveLoveLose Signature Course
FREE DOWNLOAD: Tired of the standard tips for ending emotional eating? Check out these new unconventional ideas for keeping your emotional eating in check.

Here’s the gist:

To start getting control of your emotional eating and food, try integrating some (or all) of these tips:

1- Remind yourself that using food for comfort sometimes, just like a hot bath or a nap, is OKAY! Its NOT the end of the world! It’s only one of many coping mechanisms you can have

2- Be mindful of your decision to emotionally. If you are stressed and want to eat, say to yourself “I am making the decision to eat for comfort….the stress isn’t making the decision for me” . This can help bring you back to earth and reduce the amount you might eat.

3- Stimulate one of your other four senses (look at pretty pictures, listen to great music, surround yourself in a soft blanket, light a candle with your favorite scent.

4- Do an internal assessment. Is there some other part of my life that isnt being tended to enough? (Sleep, exercise, creativity etc)

5- Plan for your triggers and have an easy to go to alternative plan!

Sign up below to grab a free copy of an exercise tool to help you flex your Mindful Eating muscle…and DECREASE emotional eating!

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CwC 001: 3 Tips for Avoiding Body Comparison

CwC 001: 3 Tips for Avoiding Body Comparison

Body comparison is a major problem for us ladies in America. I mean, it seems like we are constantly looking at the bodies around us and thinking about how we’d “kill” to look like that.

 

It’s really sneaky.  As in, “it’ll get into your subconscious and wreak havoc” kind of sneaky.  It may seem harmless on the surface, but when you relentlessly compare yourself to someone else, it instills in you that you will “never be enough”. Today’s Coffee with Christie episode gives you 3 actionable tips to start cutting out the body comparison noise and start learning to appreciate what you’ve got today!

 

After listening, don’t forget to take the Body Appreciation Quiz below to see how much (or little) love you have for your #sexybody! 😉

3 tips for avoiding body comparison + a free quiz to assess your own body respect!

Here’s the gist:

To start ending body comparison in your life, integrate the following tips:

1- Make use of your critical voice.  When you find yourself saying negative things to yourself…use that as a sign to do an internal assessment.  Is something else going on in your life that needs attention…and you are just taking the frustrations out on yourself?

2- Make connections to a Body Positive Community.  Ask yourself…am I surrounding myself (in real life and on social media) with people that life me up? Or do they just bring me down or set up unrealistic expectations?

3- Start training yourself to see the beauty and diversity in ALL things.  By taking time to stop and acknowledge beauty in the smallest things, you retrain your brain to think the same thing about the different human bodies.

 

Interested in learning a little more about how much (or how little) you respect your body? Take the quick 11 question quiz below! (I’m even going to send you some info on what it means and what to do about it!