Can you feel it? The holidays are just around the corner, and if you've been juggling the endless to-do lists and feeling overwhelmed, today's episode is for you. We’re kicking off a special series called the Faith Led Wellness Holiday Game Plan to help you slow down and savor the holiday season with peace and joy.
In this first part, Ep. 36 Slowing Down & Savoring The Holidays: Faith Led Wellness Holiday Game Plan Part 1, we’re diving deep into how we can embrace a Christ-centered approach to our health and wellness, specifically focusing on the power of slowing down and savoring the season, especially when it comes to our relationship with food.
In This Episode:
🌟 Slowing Down and Savoring the Season
Discover the transformative power of slowing down and savoring the present moment. By embracing a pace that allows you to fully experience the joys of the season, you can find peace and fulfillment in the simple act of being present.
🍽️ Christ-Centered Intuitive Eating
Learn how to reframe your relationship with food from a perspective of grace and intentionality. We discuss practical tips for mindful eating and how to honor the wisdom of your body as God's creation.
❤️ Self-Care and Compassion
Explore ways to prioritize self-care and compassion this holiday season, ensuring that you nurture your mind, body, and spirit in a manner that honors both yourself and the teachings of our faith.
🗓️ Practical Tips for Holiday Meals
From flexible meal planning to engaging your senses, we cover how to approach holiday meals with gratitude, joy, and mindfulness, helping you and your family create lasting memories around the table.
So, if you’re ready to break free from holiday overwhelm, tune in now. Let’s make this holiday season about true joy, connection, and Christ-centered wellness.
📣 Also, if you’ve been enjoying the Nourished to Bloom podcast, kindly consider rating it or leaving a review. Your support helps spread the message of faith-led wellness and Christ-centered intuitive eating.
Next Steps
- Join the Faith Led Food Freedom Coaching Program: A 10 Week Christ-Centered Transformational Journey to Heal Your Relationship with Food & Your Body. Begins the week of Dec. 1. Learn more at and register at https://www.karatrochta.com/foodfreedom/
- Book your FREE Wellness Audit Session: https://calendly.com/karatrochta/faithledwellness
- Join the 7 Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com
- Nourished to Bloom Community: https://community.karatrochta.com/spaces/8590323/list
- Nourished to Bloom Show Notes: https://nourishedtobloom.com
- Connect on Instagram: https://www.instagram.com/karatrochta/
Join The Nourished to Bloom Community: www.community.karatrochta.com
Instagram: www.instagram.com/karatrochta
The Nourished to Bloom Podcast Show Notes: www.podcast.karatrochta.com/shownotes
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Well, that season is definitely upon us.
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The holidays are right around the corner and that can be
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a really challenging time for so many of us, especially when it
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comes to our health and wellness and being surrounded by all of
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those holiday foods, which, let's be honest, for most of us, a
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lot of those foods are on our quote unquote forbidden foods
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list. So I really wanted to offer a special
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series for you, one that allowed you to
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really start to shift a perspective around the holidays, especially in that
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idea of your relationship with food. And so I came up with this
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series called the Faith Led Wellness Holiday
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Game Plan. It's a lot, right? Faith Led Wellness Holiday Game
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Plan. And so in this series, we're going to talk about self care. We're
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going to talk about how we like practically manage being
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able to sit down at Thanksgiving or through the Christmas
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holidays and the, and the parties and all the food that we are
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surrounded by that we have told ourselves for so long that we just can't trust
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ourselves around how to handle our holiday
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emotions and then how to really set ourselves up
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for the new year to be able to be focused on what really matters
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when it comes to our health and wellness. So welcome
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to the Faith Led Wellness Holiday Game Plan. This first episode
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is all about slowing down, savoring the season
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and being able to nurture yourself in a Christian centered way. Because
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y'all, it's so easy to get swept up in the holiday chaos,
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juggling the endless to do list and chasing the
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perfect holiday. But what if this year could be
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different? Like imagine feeling peaceful and
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present, being able to enjoy family meals and holiday
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parties without food guilt or body shame, and
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then ending the year truly connected to yourself and
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to God's love. So if you're ready to break free from
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that holiday overwhelm and really create a space
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for joy and intentionality, then this series is
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for you. Welcome to the Nourish to Bloom
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podcast where your faith meets your health. I'm your host, Kara
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Trachta, a registered dietitian and certified Catholic coach, and I'm here
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to help you cultivate a deeper connection with your body, your spirit
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and the nourishment that sustains them both. In a world
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filled with noise and confusion about food, health and
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body image, this podcast offers truth and healing from a Christ
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centered perspective. Together, we'll untangle the deep roots of
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diet culture and discover what it means to truly care for
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ourselves through joyful nourishment of mind, body and
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soul. We're here to dive into the transformative. Power of intuitive eating
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coupled with the. Rich teachings of our Christian faith. With every
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episode, I'll be cheering you on, offering insights, inspiration,
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and practical tools to help you heal your relationship with
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food and embrace the beauty of your body as a temple of the
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Holy Spirit with confidence and courage that
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can only be found in Christ. Join me as we journey together
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towards a more holistic approach to wellness, one that honors the
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wisdom of your body as God's creation, the teachings of our
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faith, and the unique purpose you're called to fulfill.
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You were made to bloom, to come into
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full beauty and health in order to bear good fruit for the Lord with your
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life. So if you're ready to nourish your body, feed your soul, and
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bloom into the best version of yourself, then you're in the right place. And I'm
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so happy you're here. Welcome to Nourish to
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Bloom, where every day is a sacred invitation to
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thrive. Hey there. Welcome
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back to another episode of the Nourish to Bloom podcast. So
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happy to have you here with me today. I'm really
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excited about this faith led wellness holiday game
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plan. I might have to revamp the name in years to come,
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but it's what really struck a chord with me. It's just having this game
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plan, right, of how we can continue to incorporate principles and
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ideas of faith led wellness as we get into the holidays. Because, man,
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the holidays can make us a little bit crazy. And I'm even like having a
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little bit of like, gosh, Cara, it's only November. Why are we already talking about
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this? But I really wanted to be able to offer something
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practical and something maybe inspiring and just
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really giving you the option to choose something different this
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holiday season. And so today we're really going to dive
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into really one specific topic
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and it's really about eating and self care as we approach
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the holidays. And it really centers around the idea and the power of self
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slowing down and savoring. Like just thinking about that, like
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just thinking about this phrase, slowing down and savoring. What does that
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bring up for you? Like, is that even something that you
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seem hot like would be possible for you?
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But just think about, like this idea of going into the holidays
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at a, at a, at a slower pace and just really being able
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to take it all in. I'm just going to share real quick what's funny is
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like, I get to this time of the year and for so long it was
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about always having the perfect present under the tree and having
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the color or the coordinated wrapping paper, y'all, like, it was so
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bad. That I have three children and I used
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to have separate wrapping paper for each child for
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gifts from like mom and dad as well as separate wrapping paper
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for the kids for gifts from Santa, right. So I'm
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like dealing with six different kinds of wrapping paper.
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And I look at it, I'm like, man, what kind of lie was I
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believing that this is what Christmas was about? But I think you get
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what I'm saying, right? That we could really embrace this power of
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slowing down and savoring, not just with food, but in every
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aspect of our lives. And since I've done that personally, since I've
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really incorporated these faith led wellness and this Christ centered
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intuitive eating, I get to this time of year and
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I want to just like hibernate, I just want to like naturally
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slow down and naturally just like
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distance myself from the busyness. Because I think for so long the
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busyness was just this distraction and it was
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really fueled by lies and societal expectations.
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And now there's like this kind of gentle rebellion from that,
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of falling into that trap and falling into those lies
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that controlled so much of my life. Especially like as a young mom
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with young kids. And today we're really going to talk about that, that
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power of slowing down and savoring and really being able to
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use food first as a way to approach this
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idea of slowing down and savoring. But then how it can also be incorporated into
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every aspect of our lives. Because this season pulls us
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in just to a whirlwind, right? A whirlwind of preparation,
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trying to create that perfect holiday, maybe still managing
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work, the kids school, like the number of holiday
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parties and school activities and just everything in between.
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And it's like this, the hamster wheel this
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time of year just ramps up at speed and we're just trying
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to like, you know, go as fast as we fully
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can. We're running at full speed and really our self care
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becomes that first thing that we sacrifice if we actually
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ever had self care activities in place.
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But what if we shifted our perspective? Like what if we
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took more of a Christ centered approach to this season, One
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where it allows us to prioritize nurturing
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our bodies, our minds and our spirits. Because we have that
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intention of honoring God, of growing closer to him in this
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season, the, the, the real true meaning of
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the season and celebrating his birth and the preparation that comes with
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rat with that, right? So this intention of honoring God, of
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growing closer to him, of leading our families closer to
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him and not just meeting the world's expectations
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and you know, another thing is of us start each new year with health,
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health resolutions, weight loss, more gym time, eating,
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quote, unquote better, right? And, and it's this time of year in
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our relationship with food, this time of year that I think pushes us
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into these new year health resolutions. And
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we, we say we're going to commit to this and we push hard for a
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few weeks, but by February, our motivation fades, right?
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And we just kind of give up. And so then we're just kind of going
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like February through, you know, October really
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just trying one thing after another, keep saying, you know,
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I want to lose weight, I want to lose weight. And then like we hit
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October and things get complicated because
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we've worked all, all year to, to quote, unquote,
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eat healthy and be healthy and, and society tells us like,
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you just got to be good, you got to be good. But then like we're
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only met with Halloween candy, Thanksgiving meals and Christmas treats,
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right? It's like they've been telling us, well, you can, you need to
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be good these nine months. And then we get to the last months of the
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year and they're like, just splurge, indulge. This is what the
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season is all about, right? And it's like the foods that we've tried to
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restrict for so long for like those nine months out of the year
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suddenly like flood into our lives and it's no wonder
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we feel out of control. We live in a really confusing
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relationship with these foods. And
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in talking about slowing down and savoring, it's not again, not just a way
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to change how we eat and how we approach this season, especially around
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food, but to really transform how we approach the whole holidays.
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Because slowing down really allows us to be truly present,
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to be present and enjoying the foods that we're going to
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eat, to enjoy the, the meals that we're going to
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have with family, but also being able to
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really be present, to experience the season with a sense of
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peace and fulfillment and maybe
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wonder and awe. Like imagine if we could carry this
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Christ centered intention into every part of our lives. We'd
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be really reclaiming our time and our mental space, our
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emotional energy and our joy, all while being able to draw closer
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to the Lord. And so let me ask you, like, when
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was the last time you felt free from the burden of what the scale says?
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Like that's a big one, right? So many of us, our lives are dictated by
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the number on the scale. It can make or break our day, right? If
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the number is quote unquote good, we're in a good mood. And
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funny enough, that often leads to us like
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splurging, right? Oh well, the number was down. So I can enjoy this treat,
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right? But if it's bad, we fall into a, you know, what's the
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point in mindset, right? Really that what the hell effect. Like what does this even
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matter? I'm just going to eat whatever I want anyway because it doesn't matter what
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I do. The scale doesn't budge. But y'all, this cycle
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drains us. It still is valuable mental
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space that we could be using to grow in our faith,
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to serve our families, to serve our
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communities, to really enjoy that
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abundance in the life that God has given us. Like
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imagine how freeing it would be to be able to surrender that power back to
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God. And one way we do this is through Christ
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centered self love, right? When we can embrace the truth that we are
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more than numbers or external achievements. It's
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really about this, the season, inviting us to connect with who we are in God's
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eyes, not the world's. Right? Think about that. His
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birth God became flesh. God became
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human because he so loved us. And his
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birth marks the time that he was a
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human being like us walking the same earth
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like guys, that just gives me chills when we think about that
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to, to really being able to connect who we
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are in God's eyes. That he loved us so much that he became
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human. And so can we take that this, this holiday
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season to really embrace that, that Christ centered self love, to
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allow ourselves to look at ourselves the same way that that God
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does, through God's eyes and not the world's.
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So when the pressures mount to look a
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certain way, to keep up with everyone else's expectations, to
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get our kids the perfect Christmas gift, to have the house
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beautifully decorated for holiday, like let's remember
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that is already established by our Creator.
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And this understanding can really help us to simplify our
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lives not only in this season, but
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in the years to come and be able to focus on what
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truly, truly matters.
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But what tends to happen especially around this time of the
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year is again that self care goes out the window. We put so much
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pressure on ourselves because society puts so much pressure on ourselves
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and we wind up really putting ourselves
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last. And, and that's really kind of a
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hard thing to talk about because I know there's just so much kind of drama
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that gets wrapped up in this idea of putting ourselves
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last. And, and it's not saying that we need to
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really take a vain approach of this idea
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of it's not really putting ourselves first either. It's just
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a matter of caring for ourselves, right? That having the love and the
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compassion for ourselves and caring for ourselves so we can better love and serve the
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lo and better love and serve others, right? Those two greatest
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commandments, right? But when we are not able to do this, when we are not
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able to care for ourselves to better live our vocations,
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our kids do notice this. They see how
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we let this time of year maybe
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become stressful, become just this whirlwind, right?
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And they see how we manage our stress or maybe we don't.
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And then like they kind of learn to do the same and not just with
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stress, but with so many emotions, right? When we
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model Christ centered self love, it really can become
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a most powerful gift that we can offer and show our
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children. It's not about perfection, but it's about showing
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them how to find peace and joy and comfort
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and rest in God. Like even amidst this holiday
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busyness this season, we can teach them by
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examples of how to be intentional, especially around
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food. Like so many of us eat on autopilot, we're
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scrolling on our phones or thinking about the next task that we're so
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distracted that we don't actually taste our food. Or we're so
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distracted that we're missing out on the signals our body is sending.
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Imagine being able to sit down at a Thanksgiving meal
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and eating in a way that's nourishing and satisfying, of really
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being able to take in the whole experience, taken
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the whole table without the weight of diet
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rules, without having to starve yourself throughout the day so you
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can save your calories for that piece of pumpkin pie
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or, you know, whatever it is. This is what Christ
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centered intuitive eating brings us. It's a path to
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freedom, a way of listening to our body and trusting that God designed
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it with wisdom and that he designed our
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meals and our food to be pleasurable. Like think about just the
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gift that that is that he didn't make food taste terrible, right?
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Because he knew that we were going to be able to nourish it. And it's
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one of the ways that he really expresses that gift of
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abundance in our lives through offering us the opportunities to
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enjoy and find pleasure in the simplicity
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of nourishing our human bodies. And so as
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we work to relearn, to savor our meals, we can also show our children that
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food is this gift from God, that it's not something that defines
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our worth or how good or we are. And we
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all begin life as intuitive eaters. Babies cry when they're
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hungry and stop when they're full. And we're all on this journey to
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really reclaiming that intuitive eater that's maybe
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lying dormant inside of us, but somewhere along the way many of us
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lose that natural connection and instead we rely on outside
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rules or diet cultures shoulds and lose that ability
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to listen to our bodies. So consider how
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often you're eating while scrolling or multitasking and the effect that it
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has because when you're distracted, you're out
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of touch with your hunger and your fullness cues. And oftentimes
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this leads to chronic overeating or it leads to
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under fueling if we're trying to compensate for the overeating.
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So this is one reason why we can feel stuck in cycles of
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frustration with food that no matter how many diets we try,
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we just can't seem to quote unquote, figure this out. But
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when we can slow down and savor, when we can bring awareness to our
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meals, we can rediscover that natural self regulation
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and then teach our children to do the same. And so
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I really want to share just a couple of Christ centered intuitive eating tips to
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help you slow down and savor, especially
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during the holiday season. So slowing down
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and savoring is really about taking time to fully enjoy your
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meals without rushing or distractions.
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This simple practice allows you to honor the gift of food and really be
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able to start to reconnect with your body.
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Another kind of practical tip is really this idea of flexible
00:17:52
meal planning. Creating a flexible meal plan to help
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reduce meal time, stress and food waste. And when I
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say a meal plan, this doesn't mean hours of Pinterest board
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scrolling or trying to find the perfect recipe, but
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really just having a simple plan for the week that helps you to
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be prepared. And when you can do that, it helps you to stay
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nourished, consistently nourish. And when you're sitting down and
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you're able to do this from a place of intentionality, it helps
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you make more informed food choices.
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And then lastly, listening to your body, being able to
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really notice these hunger cues and these cravings, and
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allowing yourself to make room for foods that you love and enjoy.
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Sometimes cravings reflect a real need, and sometimes that
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need is physical and sometimes that need is emotional. But we can learn
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to trust and respond with kindness. Because when we really allow
00:18:48
these practices to take root, we can approach food not just as
00:18:51
fuel, but as an opportunity to show
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nurture and compassion and care for ourselves and our
00:18:58
families without that all or nothing thinking that so
00:19:02
often accomplished accompanies so many holiday
00:19:06
meals. And I want you to just really think
00:19:10
of meal planning as a tool to free up time and mental space. And it's
00:19:13
not this restrictive list of rules.
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Prioritizing meals a few times each week, even if we can't do
00:19:20
it daily, can really make a big difference, especially during this
00:19:23
holiday season with the busyness and kind of the drama that comes
00:19:27
around these foods and some of these bigger meals and parties that we're
00:19:30
going to, right? If we start to now establish
00:19:34
this consistent fueling of our bodies,
00:19:38
it helps us to regulate and to promote our
00:19:42
metabolism and it starts to eliminate some of that food drama.
00:19:46
And it actually can help us better handle these special
00:19:49
occasions and these special holiday eating experiences.
00:19:53
So whether, you know, it's prioritizing
00:19:57
breakfast for the week or really being able to say,
00:20:01
hey, let's commit to a couple of family dinners,
00:20:04
unhurried dinners this week, sitting down together, all of
00:20:08
these things have long term benefits for both your physical health and your emotional
00:20:12
well being. And as we model mindful Christ centered
00:20:16
eating, we teach our kids these healthy meal time habits and we are
00:20:20
able to stop this diet culture cycle.
00:20:24
And really slowing down and savoring again is really incorporating a lot of
00:20:28
mindful eating. Being able to focus on the sensory experiences of
00:20:32
eating, noticing the colors, the smells, the textures and
00:20:35
the flavors on your plate. If you're enjoying a meal with your kids, ask
00:20:39
them what they think about the taste or the texture. It makes the meal
00:20:43
more interactive and joyful and you really start to look
00:20:47
at food from this non judgmental
00:20:52
view. But instead of looking at it from a place of
00:20:55
gratitude for the meal and the time that you were sharing together
00:20:59
and even including them in meal planning, a cookie cooking also gives them
00:21:03
a sense of autonomy and helps them feel involved and helps
00:21:07
to establish that healthy relationship with food in their
00:21:10
bodies. But overall this season,
00:21:14
I really want you to remember that faith
00:21:18
led wellness and Christ centered intuitive eating. It's a
00:21:21
practice, it's not about perfection.
00:21:25
This approach to eating isn't an overnight change,
00:21:28
but just a consistent practice to choose this
00:21:33
each meal, each snack, right? So just even start by giving
00:21:36
yourselves 15 minutes of distraction free eating each
00:21:40
day. Really being able to dedicate that time to focus
00:21:43
on God's provision in your life and
00:21:47
your connection with him through connecting with your
00:21:51
body and through connecting with your relationship with food.
00:21:56
And I really just want to remind you that you are worthy
00:21:59
of this kind of care. Even going back to last week's
00:22:03
episode, that love, compassion and mercy and how that can be
00:22:06
so impactful in our health and wellness.
00:22:10
When we take this approach to our care and prioritizing our
00:22:14
health and wellness through a faith led approach, it
00:22:18
has a ripple effect on our families and we're setting them up for
00:22:21
positive habits and a Christ centered relationship with food
00:22:25
and really more open to a Christ centered relationship in all
00:22:29
aspects of their life. This time of year we have
00:22:33
to let go of those quote unquote superwoman
00:22:36
expectations that we can just do it all and that
00:22:40
we need to do it all in order to be worthy and loved and instead
00:22:43
create room for what truly matters.
00:22:47
Room for allowing Christ to work in and through us.
00:22:51
So as we approach this holiday season and as we continue on
00:22:55
this faith led wellness holiday game plan, let's
00:22:59
really make a commitment together to slow down, to savor
00:23:02
each moment and reclaim our joy. This season
00:23:06
is such a beautiful gift and an opportunity to be
00:23:10
fully present with our families and our faith.
00:23:14
When we pause, we're not just nourishing our bodies, but we're drawing
00:23:17
closer to God, being able to find more peace in our lives and
00:23:21
connecting more deeply with our loved ones through a
00:23:25
deeper connection with Christ, through a deeper
00:23:28
connection with ourselves. So thank you for joining
00:23:32
me today. I really hope that this series and this
00:23:35
episode really inspires you to start to shift your
00:23:39
perspective of the holidays and be able to embrace this holiday
00:23:42
season with a sense of calm and joy and
00:23:45
intentionality. And before I go, I'd really love to
00:23:49
ask if you have been enjoying the Nourish to Bloom podcast, would you
00:23:53
kindly consider rating the podcast or leaving a
00:23:57
review? All of these things help to spread this message of
00:24:00
faith led wellness and Christ centered intuitive eating and I
00:24:04
would really, really appreciate it. Until next time, remember,
00:24:08
beauty held is the seed, beauty shared is the flower. It's
00:24:11
your time to bloom. I hope you have a beautiful
00:24:15
week and I will be right back here next week for
00:24:19
the next episode in our series of the Faith led
00:24:22
Wellness Holiday Game plan. And I
00:24:26
think we're going to be going into holiday emotions, so be
00:24:30
sure to check in next week for that episode and until then
00:24:33
I will be praying for you. We'll talk soon. Bye.
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