Do you ever find yourself dreading the holiday season, not because of the family gatherings or festive cheer, but because of the food and body image stress that seems to creep in? Like, you KNOW you want to enjoy the season, but your mind keeps pulling you back into a cycle of doubts and worries?
This week on Nourished to Bloom (Episode 38, btw!), learn how we can all embrace this perspective during the holidays with practical, faith-centered wellness tips.
Here’s what really stands out...
Think about a time you skipped a holiday meal because you were too worried about overeating or what others might think. Or maybe you felt obligated to "earn" that slice of pie with an extra workout session.
We’re flipping the script this holiday season by focusing on grace, joy, and gratitude. Imagine a Thanksgiving where you feel at peace with your choices, honoring your body and cherishing the moment without food anxiety. Let’s make that vision a reality together. 🥤 The importance of hydration: Start the day with water and keep a bottle close. Alternate water with alcohol during celebrations.
🍽️ Why regular meals and snacks are crucial: Avoid skipping meals and keep your blood sugar levels stable.
🌸 Practicing mindful eating: Slow down and savor your meal, focusing on satisfaction rather than overeating.
🧗♂️ Breaking free from the "earn or burn" mentality: Avoid over-exercising or diet restrictions to compensate for indulgences.
🤗 Validating hunger cues: Trust and honor your own hunger without comparison to others.
🙅♀️ Ditching diet talk: Setting boundaries to avoid and redirect conversations about diets or weight.
🛡️ Setting personal boundaries: Prioritizing your well-being by saying no to obligations that cause stress.
🍷 Exploring alcohol relationships: Approach alcohol with curiosity, not strict rules, and understand its impact on well-being.
💃 Joyful movement: Engage in physical activities that bring joy to you, not just traditional workouts.
🧘♀️ Self-care: Focus on small, consistent self-care practices like hydration, emotional check-ins, and spiritual connections.
So, if you’re ready to let go of holiday stress, connect deeply with loved ones, and keep your wellness aligned with your faith, tune in now! Let’s discover how you can enjoy the holidays while staying nourished and true to yourself.
Remember, beauty held is the seed, beauty shared is the flower. It's your time to bloom this holiday season! 🌸 Let’s get started!
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. Learn more and register at https://www.karatrochta.com/foodfreedom/
Book your FREE Holiday Wellness Audit Session at https://calendly.com/karatrochta/holidaywellness
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/
Time Stamp Overview
00:00 Introduction to navigating holiday food and body image challenges. 06:21 Importance of hydration during holiday celebrations. 08:49 The benefits of regular meals and snacks to maintain blood sugar levels. 11:28 Embracing mindful eating for holiday meals. 14:45 Ditching the "earn or burn" mentality around exercise and food. 19:13 Importance of validating your hunger cues without comparison. 22:45 How to set boundaries during holiday gatherings. 28:13 Exploring your relationship with alcohol. 32:45 Finding joy in movement. 36:21 Consistent self-care practices for a balanced holiday season.
See you in the next episode, where we’ll continue to bloom together, nourished by faith and wellness! 🌿✨
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
00:00:13
Well, Thanksgiving day and holiday parties are right around the corner.
00:00:17
And while they are a time for joy and gratitude and
00:00:21
connection, they can also bring a unique set of challenges when it
00:00:24
comes to food and body image and trying to stay grounded
00:00:28
in our faith. But, but don't worry. Today we're tackling those
00:00:32
challenges head on with 10 practical faith center
00:00:35
tips to help you navigate the big meal and festive gatherings
00:00:39
with confidence, freedom and peace.
00:00:46
Hey there. Welcome back to another episode of the Nourish to Bloom
00:00:50
podcast. I'm your host, Cara T.R. and today we're diving
00:00:53
into part three of our faith Led wellness holiday
00:00:57
game plan. And I like to call this episode winner, winner
00:01:01
Turkey dinner. Just fun way to play on on the
00:01:04
words. But really like what this episode is all about is
00:01:09
kind of 10 plays, right? 10 tips. It's like your playbook
00:01:12
for how to really navigate Thanksgiving
00:01:16
Day. Other, you know, holiday gatherings that center around
00:01:19
food and just the holidays in general from the
00:01:23
perspective of faith led wellness and Christ centered
00:01:26
intuitive eating. And so I'm going to help you really
00:01:30
learn how you can savor your Thanksgiving favorites as well as all your
00:01:34
other holiday favorites without guilt and really
00:01:38
being able to set meaningful intentions and how you can create
00:01:41
a holy head space amidst all the chaos that the holidays
00:01:45
bring so you can stay present and
00:01:48
spiritually as well as physically nourished. So
00:01:52
whether you're hosting the holidays or you're traveling
00:01:56
or you're simply showing up with a side dish and a smile,
00:01:59
I really hope these play days, these tips will help you
00:02:03
align your heart, your mind and your body with God's
00:02:07
truth while also allowing you to fully enjoy the
00:02:10
celebration. So let's get ready to celebrate this
00:02:14
holiday season with grace and joy and a whole lot
00:02:17
of gratitude. And let's go ahead and dive
00:02:21
in. I'm. I have to admit that Thanksgiving is probably
00:02:25
my favorite holiday. I feel like I spend it in kind of a unique,
00:02:29
a unique way. And I really think that
00:02:32
Thanksgiving is really what has made me
00:02:36
become a huge lover of
00:02:39
tradition. So the way I spend
00:02:43
Thanksgiving has an over hundred year
00:02:46
tradition. The parish that I grew up in in a little itty
00:02:50
bitty town in South Texas have been getting together on
00:02:54
Thanksgiving day for over 100 years. My
00:02:57
great grandparents helped build the church and
00:03:01
they were some of the founding members of
00:03:04
the Our lady of Consolation Thanksgiving
00:03:08
picnic in Batman, Texas. And so
00:03:12
it's evolved over the years. But just to kind
00:03:15
of long story short, what ends up happening
00:03:19
is all the parishioners bake the turkey and the
00:03:22
dressing and they bring it up to the hall where the mashed
00:03:26
potatoes are made. And you know, in the days leading up to it,
00:03:29
we have people who get together and make a green bean
00:03:33
salad. We also have a cucumber salad. We make
00:03:37
cranberries. My daughter, that's become her favorite tradition.
00:03:40
So on Tuesdays we show up at the hall and she helps make the cranberries.
00:03:44
But we, we get all this food together and then people from all over South
00:03:48
Texas come and they pay
00:03:52
for a family style meal. So I've waited tables
00:03:56
for the majority of the Thanksgivings I've celebrated. And
00:04:00
so we serve family style all and it's just a really, really
00:04:03
unique way to spend Thanksgiving. It's almost like I get
00:04:07
to have a family reunion slash class reunion almost every
00:04:11
year. There's bingo that goes along with it. And that
00:04:15
night they have a dance. And the dance was always like the go to thing
00:04:18
when I was in high school and college. And it's not where I
00:04:22
met my husband, but it's really where we, I guess kind of hit it off
00:04:25
and really got to know each other. And then after, you
00:04:29
know, meeting at the Vaughn Thanksgiving dance, we had our first date
00:04:33
about a week or two after that. So the
00:04:36
tradition and the church and the community just have a really, really special
00:04:40
meaning for me. And it was even better when I
00:04:44
could really find that freedom away from
00:04:48
the diet culture mentality to really be able to
00:04:51
appreciate just how special of a tradition that this
00:04:55
is and really be able to focus on
00:04:59
the connection and the community and just
00:05:03
all the joy that this over 100 year
00:05:06
tradition brings. And so I really
00:05:10
hope that this culmination of these 10 tips that I'm going to share
00:05:14
with you today on how to navigate Thanksgiving Day
00:05:18
as well as other holiday celebrations that involve
00:05:21
food and how these tips can really help you navigate that.
00:05:25
I really hope that creates a space for you to really
00:05:29
take a step back and just be so grateful
00:05:33
and thankful for the traditions of the
00:05:36
holidays and what that can really mean for you
00:05:40
outside of the food piece. So
00:05:45
let's go ahead and dive in. So my first tip is really
00:05:48
focused on being able to stay hydrated. Now, I know
00:05:52
hydration might seem like a small thing, but it's really a game changer,
00:05:56
especially during the holidays where our rough routines are
00:05:59
often disrupted. We're either traveling or, you know, things are busy. And
00:06:03
so we're not just kind of in our normal routine. And of course we're surrounded
00:06:06
by all kinds of festive foods and drinks, but really down
00:06:10
to Our tiniest cells in our bodies. Our
00:06:14
bodies are really designed to thrive on water, and it's essential for
00:06:17
regulating so many functions in our body. And part of that
00:06:21
is includes keeping our blood sugar stable, which is so important when
00:06:25
we're, you know, maybe indulging in our Thanksgiving feast or other
00:06:29
holiday treats that aren't a part of our normal routine or
00:06:32
the normal foods that we tend to have on a daily
00:06:36
basis. Now, hydration can be kind of a mixed
00:06:40
bag for many people. Some people are really great at staying on
00:06:43
top of it, while others feel like they can just never get enough water or
00:06:47
they're struggling to really focus on staying hydrated.
00:06:51
But wherever you land, like, it's important that we start to build this
00:06:54
habit. And being able to tune into your body's cues
00:06:58
can be a really great way for this habit to start to take root and
00:07:01
make a huge difference. So if you're really feeling
00:07:05
thirsty, it's important to honor that cue. It's
00:07:08
really about your body asking for what it needs. And so
00:07:12
some really practical ways to help you stay hydrated during the holidays
00:07:15
is to. One, start your day with water. When you wake
00:07:19
up, your body is naturally a bit dehydrated. So instead
00:07:23
of just reaching for that cup of coffee, first thing, try to take a moment
00:07:27
to drink a glass of water while maybe your coffee or your tea is
00:07:30
brewing. It's a really simple habit, but it really helps you set
00:07:34
the tone for the day and get your systems moving. The
00:07:38
second one is keeping a water bottle close. I have to laugh because
00:07:42
I think about my kids and how they go off to school with a water
00:07:44
bottle every single day. And I look back at my childhood, and I
00:07:48
just really have to marvel at the fact that I probably was just really dehydrated.
00:07:52
We didn't walk around with water bottles the way our kids do now. But
00:07:55
I have to say that I'm loving it. And it's just become, you know,
00:07:59
common nature for all of us to have some sort of special water cup or
00:08:03
water bottle. And that can really help us with this piece.
00:08:07
So I think it's, you know, fun to be able to invest in a water
00:08:10
bottle that you really love, like one that's durable and
00:08:13
practical and fits your lifestyle. I know I carry
00:08:17
mine around all the time, and I can even
00:08:20
tell a difference When I forget it at home, when I'm out running
00:08:24
a quick errand. It just becomes second nature that if I have this water bottle,
00:08:28
I'm naturally inclined to drink more. So if you
00:08:32
don't Already have a favorite water bottle. Maybe add one
00:08:36
to your Christmas W. I personally
00:08:39
love one, the yeti water bottles, because it's so
00:08:42
durable. But then I also really like the simple, modern
00:08:46
cups. I like the weight
00:08:50
of it, the feel of it, and they actually have created them to be
00:08:53
elite proof. So those are kind of my two recommendations if you're still kind
00:08:57
of out there shopping around for maybe what your favorite water bottle would
00:09:00
be. And another, like, kind of
00:09:04
fun fact is that there's actual research showing that people tend
00:09:08
to drink more water when you're using a straw.
00:09:12
So, you know, maybe looking for a water bottle that has a
00:09:16
straw instead of, you know, a chug lid. It's a really
00:09:19
small thing, but it can be effective in helping you increase your
00:09:23
water intake in almost an effortless, effortlessly
00:09:27
way. Another one is just really kind of
00:09:30
simplifying your goals when it comes to hydration.
00:09:34
The recommendations around hydration can, you know, just like it comes
00:09:38
with food. We can get hyper focused on, you know, specific
00:09:42
ounces that need to be consumed or these rigid calculations
00:09:45
like drinking half your body weight and water, but instead
00:09:49
really trying to set, you know, maybe something a more practical, practical
00:09:53
or achievable goal, like, you know, committing to
00:09:56
finishing, you know, one of your water bottles in the morning and another in the
00:10:00
afternoon. And this approach just allows you to be a little more
00:10:03
flexible and it reduces that unnecessary stress of needing
00:10:07
to be, you know, very calculated with the number of ounces that
00:10:11
you're drinking. Because we definitely don't need more of
00:10:14
that rigidity, rigidity or chaos or,
00:10:18
you know, these really specific goals. When it comes to the holidays,
00:10:22
we're already, you know, trying to juggle enough. Another good
00:10:26
suggestion is really alternating water with alcohol. So if
00:10:30
you're, you know, out enjoying a festive drink at a holiday party,
00:10:34
try alternating each one of the alcoholic beverages you
00:10:38
have with a glass of water. Alcohol is one of those things that
00:10:41
naturally dehydrates us. So this practice of being able to
00:10:45
alternate with water and alcohol helps you stay balanced while
00:10:48
still being able to enjoy the occasion. And
00:10:52
lastly, remember that hydration doesn't only come from what you drink.
00:10:56
It can also come from our foods. Many fruits
00:11:00
and vegetables are packed with water and offer the added
00:11:03
benefit of essential nutrients. So really incorporating these
00:11:07
foods into your meals can also help support your hydration in
00:11:11
a simple and practical way.
00:11:14
So let's move on to tip number two, which is really about
00:11:18
eating regular meals and snacks, especially during
00:11:22
the holiday season. It is so, so important to
00:11:25
prioritizing to prioritize eating consistently
00:11:29
because it helps to keep your blood sugar stable, which is
00:11:32
essential for feeling your best. But during the holidays,
00:11:36
it is so easy to fall into just kind of these two
00:11:39
traps. Either you're intentionally skipping meals because you're
00:11:43
trying to, quote, unquote, save calories for the big event,
00:11:47
or you end up unintentionally skipping meals because you're
00:11:51
caught up in the whirlwind of holiday activities. But here's the
00:11:54
thing. I want you to remember that when we don't eat consistently,
00:11:58
our blood sugar can swing wildly. And those ups and downs can leave us
00:12:02
feeling off think headaches, fatigue,
00:12:06
maybe sluggishness, that kind of foggy,
00:12:09
groggy feeling. And that can all lead to that dreaded,
00:12:13
like, hangry mode. Just as the Snickers commercial say,
00:12:17
you are not yourself when you are hangry,
00:12:20
but when you hit that hangry state, your body is just screaming for
00:12:24
fuel. On that biological level, your body's survival mechanism
00:12:28
kicks in and it says, I don't care what food rules you're trying to
00:12:32
follow, I need energy now. And for most of us, that
00:12:35
leads to overeating and not being able to make intentional food
00:12:39
choices because your hunger hormones are overriding your ability to
00:12:43
sense when you are satisfied. So if this happens
00:12:47
to you, just remember it is not a lack of willpower. It's just your
00:12:51
body doing exactly what it was designed to do to keep you alive.
00:12:55
There's even a term for this cycle of when you, you know,
00:12:59
fall into this hangriness or you give into that full food role. And it's,
00:13:02
remember, it's called the what the hell effect. I want you to think of that
00:13:06
like a bow and arrow. When you're restricting or you're skipping
00:13:09
meals, you just keep pulling back on that bow string back and back
00:13:13
and back. But eventually you can't hold that bowstring back
00:13:17
anymore. And when you release it, all that sword momentum
00:13:20
comes rushing forward. And that release can feel like
00:13:24
being out of control around food. So it's
00:13:28
important to remember to eat regular meals and
00:13:31
snacks. By nourishing your body consistently, you stay ahead
00:13:35
of that ravenous hunger and you're better able to tune into your hunger and fullness
00:13:39
cues and better able to make more informed food
00:13:42
choices. And this helps you enjoy food in a balanced way without
00:13:45
feeling like you're constantly battling yourself. So
00:13:49
how can we make this happen during the holidays? One, start your day
00:13:53
with breakfast. Even if you're going to have a big meal later,
00:13:57
even if you're not A huge breakfast person just starting off
00:14:01
with something small and balanced that incorporate some
00:14:04
protein, some carbohydrate, and some healthy fat is going
00:14:08
to set your metabolism up and your blood sugars up
00:14:11
for the day. Also, don't forget to pack snacks
00:14:15
for busy days. Keep easy options like nuts
00:14:19
or fruit, granola bars, cheese sticks
00:14:23
on hand so you don't get caught without something to eat while maybe you're running
00:14:26
errands or attending an event. And remember,
00:14:30
think balance, not perfection. Aiming to nourish your body
00:14:34
with a mix of satisfying foods and festive treats, there's
00:14:38
room for both those nourishing foods that fuel you and the play
00:14:42
foods that bring you joy and satisfaction.
00:14:45
So when you approach the holidays with a mindset of nourishment and
00:14:48
consistency, you can enjoy this season with more
00:14:52
energy, with more patience, and a lot more
00:14:55
peace. Eating regularly is not just about your physical health,
00:14:59
but it's about being able to prepare yourself
00:15:02
to allow yourself to show up as your best self
00:15:06
for the people around you too. So let's make
00:15:10
these meals and these snacks a priority as we're celebrating the
00:15:14
holiday season. And when we can do that,
00:15:17
we are going to be able to enjoy the foods of the holiday season with
00:15:21
joy and not guilt or overwhelm.
00:15:25
So this brings us on to tip number three, really being able
00:15:29
to slow down, savor and seek
00:15:32
satisfaction. And this tip really builds on what
00:15:36
we talked about in the in part one of our series, but the importance
00:15:40
of slowing down and bringing mindfulness to our meals,
00:15:43
especially during the holidays. This practice can be
00:15:47
essential and it makes a huge, huge difference. And
00:15:50
not, and not us leading and not leading us down the path of
00:15:54
overeating. But with all the hustle and the bustle, it's easy to
00:15:58
rush through your meals or to eat mindlessly, especially if you
00:16:02
have that emotional charge to it. But slowing down
00:16:05
allows us to truly savor the food and the moment.
00:16:09
So what does this look like during the holidays? Well, a lot of
00:16:13
times we don't have much control over what's being served unless
00:16:16
we're the ones preparing the meal. So instead of focusing on
00:16:20
the what you're eating, let's focus on the how
00:16:24
you're eating. So one thing I like to tell clients is to
00:16:28
think of your plate as an artist palette. Picture
00:16:31
those little wells on a painter's palette filled with colors. Now
00:16:35
imagine filling your plate with a variety of smooths.
00:16:39
Sorry, two words trying to come together here with a variety of
00:16:43
foods in small, maybe one to two bite
00:16:46
portions, almost like a Taste test. And this approach
00:16:50
really serves two purposes. First, it encourages to slow
00:16:54
down and enjoy a variety of flavors. And two,
00:16:58
it helps you determine what's truly satisfying. So when
00:17:01
you take that first bite, pause and ask yourself, did
00:17:05
this taste as good as I expected it to? Is this
00:17:09
satisfying? Do I want to go back for more of this? Or
00:17:13
was it just okay? And this mindfulness really creates
00:17:16
space for you to make decisions based on what truly brings you joy and
00:17:20
satisfaction, rather than feeling obligated to eat something just
00:17:24
because it's there. So let's say you're at a holiday dinner and
00:17:27
there's this dish that you know a loved one makes better, or
00:17:31
you're looking forward to enjoying it at another event. Later in that
00:17:35
moment, you might decide to skip it here and save room for what you really
00:17:39
want. That's seeking satisfaction, choosing what will bring the
00:17:42
most joy and fulfillment in that meal. And that helps
00:17:46
prevent the overeating and the mindless eating.
00:17:50
So this process also ties closely to tuning into your hunger and
00:17:54
fullness cues. Slowing down helps you listen
00:17:58
to your body, being able to determine, are you
00:18:01
still hungry? Are you starting to feel comfortably
00:18:04
full? And this might take some practice, especially if you've
00:18:08
spent years ignoring or overriding these cues.
00:18:12
And just remember, it's okay if you're not perfectly in
00:18:15
tune. It's something that. That I work with clients on all the
00:18:19
time. It's about practice, not perfection. The goal
00:18:23
is really about learning to honor your body's signals so you can eat in a
00:18:26
way that leaves you feeling satisfied and nourished,
00:18:30
not stuffed or deprived. So for some, hunger
00:18:34
and fullness cues can feel still maybe like a little murky, especially
00:18:38
if past dieting or chaotic eating patterns have maybe
00:18:41
dulled those signals for you. I want you to remember that that's
00:18:45
completely normal. And with time and intentional practice,
00:18:49
can start to reconnect with them. So here's how we can kind of
00:18:52
maybe start to incorporate those signals
00:18:56
during the holidays. Take small portions to
00:19:00
start. Like, treat your plate like that artist palette, and give yourself room
00:19:04
to explore what you might enjoy the most at that event
00:19:07
or that meal. And then pause between bites.
00:19:11
And this really gives you time to check in with your body and decide if
00:19:15
you want more or if you're satisfied. And then
00:19:18
really making satisfaction the goal, thinking about
00:19:22
what foods and flavors will make this meal truly enjoyable for
00:19:26
you, and let that guide your choices. And
00:19:30
when you are able to eat more mindfully, you're not just nourishing your
00:19:33
body, but you're also nurturing your mind and your spirit,
00:19:37
slowing down and savoring your food can transform a meal into a
00:19:40
meaningful experience, especially when you're sharing it with loved
00:19:44
ones. So by seeking satisfaction, you're not only
00:19:48
tuning into your needs, but you're also letting go of guilt and rigid
00:19:51
rules. And this approach gives you that freedom
00:19:55
and that peace to enjoy the holiday season with joy and
00:19:58
confidence. Because you can know and rest in
00:20:02
knowing that you are honoring both your body and your
00:20:05
spirit. So let's move on to tip number four,
00:20:09
which is a big one. You do not
00:20:13
need to earn or burn your food. I'm going to say it
00:20:17
one more time for those in the back. You do not need to earn
00:20:21
or burn your food. This means that you do not
00:20:25
need to justify eating by over exercising,
00:20:28
skipping meals, or saving all your calories for one big
00:20:32
event. And you also don't need to punish yourself for
00:20:35
indulging by spending hours at the gym or restricting your intake
00:20:39
afterwards. These behaviors are just
00:20:42
unnecessary and they're counterproductive.
00:20:46
So why is this earn and burn mentality so
00:20:49
harmful? Well, when you skip meals or you restrict
00:20:53
calories to save up for a bigger meal, you're setting yourself up for
00:20:57
a cascade of that biological response. Remember what we
00:21:01
talked about in Tattoo? When your body isn't getting consistent
00:21:04
nourishment, your blood sugar drops. And that can lead to feeling hangry,
00:21:08
fatigued, and eventually out of control when you finally
00:21:11
do eat. I've been there. I get this
00:21:15
back when I tried programs like Weight Watchers or, you know,
00:21:19
calorie Restrictions. I remember falling into this exact pattern.
00:21:23
I'd think, I'll save my points for dinner, or I'd barely eat all
00:21:27
day, so I would have enough points or calories for that big
00:21:30
meal. But when dinner came, I'd be so
00:21:34
hungry that my body would override all of my
00:21:37
quote unquote good intentions. I'd end up overeating because I was
00:21:41
just so hungry. And then because I'd
00:21:45
blown it, I'd keep eating and tell myself, I'll just start
00:21:48
over again fresh tomorrow. But this start fresh tomorrow
00:21:52
cycle is what keeps so many of you feeling stuck and out of
00:21:56
control around food, especially during the holidays.
00:21:59
And the irony is that the very rules you think are helping
00:22:03
you stay, quote unquote healthy are the ones that are perpetuating
00:22:07
these struggles. This earn and burn mentality
00:22:10
backfires because of this biological override. When you're.
00:22:14
When you deprive your body, it's going to fight back
00:22:17
hunger hormones like ghrelin increase and your body
00:22:21
drives you to seek food to prevent what it perceives as a
00:22:24
starvation. It also creates this all or nothing
00:22:28
thinking of saving calories or over exercising to
00:22:31
create a perfectionist mindset. And when we inevitably
00:22:35
quote unquote mess up, it triggers feelings of guilt, shame and
00:22:39
failure, which can lead to overeating or compensatory
00:22:42
behaviors. And it
00:22:46
misses out on opportunities for quality and
00:22:50
informed nourishment. By skipping meals or snacks, you're missing the chance
00:22:54
to give your body the consistent fuel it needs to feel and
00:22:57
function well. You're not allowing yourself to
00:23:01
actually care for your body. Remember,
00:23:05
your body is designed to thrive on regular, adequate
00:23:08
balance nourishment. It doesn't matter what you ate at your last
00:23:12
meal or what you plan to eat later, your body needs
00:23:16
fuel now. Skipping meals or over
00:23:19
exercising doesn't balance out the indulgent. It just creates more
00:23:23
stress for your body. And this also applies to our
00:23:27
kids too. As parents, we often can get caught up in trying to
00:23:30
micromanage what our kids eat, especially during the holidays.
00:23:34
But just like us, our kids need that consistent, adequate
00:23:37
nourishment. Whether they've had sweets at school or extra
00:23:41
treats at a party, they still deserve a balanced meal at dinner.
00:23:45
It's not about compensating, it's about consistently supporting
00:23:49
their growing bodies and minds. And instead of
00:23:53
focusing on this earning or burning your food mentality,
00:23:56
shifting your mindset to one of trust and care allows you
00:24:00
to really trust that your body knows what it needs and that it will guide
00:24:04
you if you were to only listen to it. And then
00:24:08
true care for your body because you are giving it consistent
00:24:11
nourishment. No matter what you ate earlier or what you plan to eat
00:24:15
later. I want you to remember this. One meal or
00:24:18
snack won't determine your health or wellness. You've got to let go of
00:24:22
the fear that indulging during the holidays is going to derail you.
00:24:26
Enjoying your favorite foods doesn't mean you're failing. It
00:24:30
means that you're living and you are really
00:24:33
embracing that abundant life that God is calling you
00:24:37
to. And from a faith based perspective, I want you to think
00:24:40
about how much joy and gratitude we can bring to our meals when we approach
00:24:44
them without fear or guilt. Remembering and embracing that
00:24:48
food is a gift and the holidays are a time to celebrate that gift with
00:24:51
the people that we love. Your body and your
00:24:55
family's bodies deserve consistent and adequate
00:24:58
nourishment. Not because you earned it or you need to burn it
00:25:02
off because it's what Good, because it's what God
00:25:05
designed for us. It's how he designed our
00:25:09
bodies. Nourishment is not a reward, and it's also
00:25:13
not a punishment. It's an act of love and care.
00:25:18
So this leads us to our next tip. And this one is especially
00:25:22
important for women who may feel pressure to eat less
00:25:26
or match what someone else's plate looks like. But this
00:25:29
tip is to know that it is okay to eat more
00:25:33
than others. This topic comes up so often in
00:25:37
conversations with clients, particularly women who feel
00:25:41
self conscious about eating more than their spouse or more than their friends or
00:25:45
anyone else at the table. But here's the truth.
00:25:48
Everybody is different. Your body's needs aren't
00:25:52
the same as anyone else's. And those needs are going to fluctuate
00:25:55
daily. Think about what impacts your hunger and your energy
00:25:59
needs. Things like your activity levels or hormonal,
00:26:03
hormonal shifts or stress and recovery. Like
00:26:06
your hunger isn't random. It's your body's way of
00:26:10
communicating its needs. So instead of questioning, why am I hungrier
00:26:14
today? Or why do I seem to be eating more than my spouse or friend,
00:26:17
just know that your hunger is valid. And when you're honoring your
00:26:21
hunger, you're building that trust with your body. And that trust is essential
00:26:25
to creating this peaceful relationship with food that you're longing
00:26:29
for. It's your body's way of saying, I've got you.
00:26:33
I know what you need. Just listen and trust me.
00:26:36
And this trust also feels you from that constant comparison
00:26:40
trap. Because you cannot gauge your body's needs by
00:26:44
looking at what someone else is eating. I'm going to say that again.
00:26:48
You cannot gauge what your body needs by looking at what
00:26:51
someone else is eating. Maybe their energy requirements
00:26:55
are lower right now. Maybe their hunger cues are different.
00:26:59
None of that matters because their body is not your body.
00:27:03
At holiday meals, it's so easy to look around and think, why is my
00:27:07
plate fuller than theirs? Or why am I going back for seconds when no one
00:27:11
else is? But your plate doesn't have to look like anyone else's.
00:27:15
If you are tuning into your hunger and your fullness cues and you are
00:27:19
seeking satisfaction from your food, then you are eating
00:27:22
exactly what is right for you and the amount that is right
00:27:26
for you. Some meals or some days you may
00:27:30
eat more. Other times you may eat less. And this is
00:27:33
100% normal. What's important is that over time, your
00:27:37
body is incredibly adept at balancing itself
00:27:41
out. If you let it, think about
00:27:45
just how amazing it is that God created your body with such an
00:27:48
intricate system to guide you. Your hunger, your fullness,
00:27:52
your satisfaction cues are all gifts designed to help you take care of
00:27:55
yourself. Ignoring them or trying to match someone else's
00:27:59
plate is like trying to fit into shoes that aren't your size.
00:28:03
It just doesn't work. But when you embrace this truth,
00:28:06
you release yourself from the guilt and the shame that maybe has been plaguing
00:28:10
you for years. You also set a powerful example for
00:28:14
others, especially your kids, by showing them how to honor
00:28:18
their hunger, their own hunger, and trust their
00:28:21
bodies. Okay, so let's dive into our
00:28:25
sixth tip in the holiday game plan. Ditch the
00:28:28
diet talk. This one can be a game changer, not just
00:28:32
for your peace of mind, but for creating more meaningful connections during
00:28:36
the holidays. We've all been there. You're at
00:28:40
a family gathering or a social event and someone starts talking about
00:28:43
their diet, what they can't eat, the weight they're trying to lose,
00:28:47
or how much they're struggling. Sometimes it's the same person every
00:28:51
year, and sometimes it feels like it's everyone around you.
00:28:55
But here's the truth. Your worth and
00:28:59
theirs has nothing to do with food choices, weight or body
00:29:03
size. But diet talk perpetuates this
00:29:06
harmful idea that what we eat and how we look defines us.
00:29:10
The holidays are a perfect time to step away from this narrative and
00:29:14
focus on what truly matters during this season.
00:29:19
Not only is diet talk exhausting, but it can also be
00:29:23
triggering. It may tempt you to fall back into old patterns of
00:29:26
food guilt or body shame or restrictive thinking. And that's why
00:29:30
setting boundaries both for yourself and the conversation is
00:29:33
essential. So here are some ways that you can navigate this
00:29:37
diet talk when it comes up first, you have the
00:29:41
option to say nothing and tune out. Out. You do
00:29:45
not owe anyone a response. It's perfectly okay to stay
00:29:48
quiet, mentally tune out and focus on something
00:29:52
else, especially if this diet talk is triggering for
00:29:55
you. You can also excuse yourself from the conversation if it
00:29:59
becomes overwhelming. You can say things like excuse me, I
00:30:03
need to grab some water or I need to make a quick call or I'll
00:30:07
be right back, I just need to step away. Sometimes, especially
00:30:11
when this intuitive eating lifestyle is new for you, just
00:30:15
walking away is the easiest way to protect your peace. You
00:30:18
can also change the subject by shifting the conversation to something more
00:30:22
meaningful or interesting. Try things like so how's your new
00:30:26
job going? Or Tell me more about your holiday plans.
00:30:29
What's been bringing you joy lately? Redirecting the focus
00:30:33
allows you to connect on a deeper Level and move away from that
00:30:37
surface level. Diet chatter and then being
00:30:41
able to set boundaries and be honest. If you feel
00:30:44
comfortable, you can kindly but firmly set a boundary
00:30:48
saying I don't understand. I understand that you're struggling,
00:30:51
but I prefer not to talk about diets. It's not helpful for me right
00:30:55
now. Or I've been rethinking what health actually means to
00:30:59
me and I'm working on moving away from the diet mentality. Can we please
00:31:03
talk about something else? And then even sharing a bit of your
00:31:06
own journey or your own newfound perspective can open the door
00:31:10
for someone else to embrace this faith led wellness
00:31:14
and Christ centered intuitive eating approach.
00:31:18
But when we move away from diet talk, we create space for something
00:31:21
better. A deeper, more meaningful connection.
00:31:25
Let's be honest, what we eat, how much we weigh and how we look
00:31:29
are not the most interesting things about us, us or the people
00:31:32
around us. When we steer these convers
00:31:36
conversations towards people's passions, their joys and
00:31:39
talents, we honor their true and authentic
00:31:42
selves. And this allows us and our true and
00:31:46
authentic selves, our beautiful God
00:31:49
given selves, to also be seen.
00:31:53
This not only enriches our relationships, but also fosters a more
00:31:57
uplifting environment for everyone. So really
00:32:01
take some time to reflect on your feelings before you go into
00:32:04
Thanksgiving and other holiday events. If diet talk leaves
00:32:08
you feeling triggered, frustrated or even sad for others,
00:32:12
pause and reflect on why. Are you noticing compassion
00:32:15
for their struggles? Are you feeling empowered by the freedom
00:32:19
you're starting to experience in your own journey? And this
00:32:23
reflection can deepen your commitment to moving away from that harmful
00:32:26
diet mentality, not just for yourself, but really for your
00:32:30
whole family. Think about what it means to model this
00:32:34
peaceful relationship with food and body for
00:32:38
maybe your mom or your sister or your
00:32:41
kids. And just remember that we
00:32:45
cannot control what others say, but we can control how we
00:32:48
respond. We can control our thoughts and our emotions and our
00:32:52
responses to these triggers. When you choose to step away
00:32:56
from diet talk, you're really making this powerful statement,
00:33:00
one that's sharing this message that health and wellness, wellness don't have to
00:33:03
be about restriction. That joy and connection don't matter.
00:33:07
That that joy and connection matter more than
00:33:11
calories or weight. And that you're choosing freedom over
00:33:15
fear and peace over perfection.
00:33:18
So this holiday season, really try to focus on what truly
00:33:22
nourishes you, not just physically, but emotionally and
00:33:26
spiritually. And together we can rewrite this narrative
00:33:29
and really embrace a healthier, more joyful approach to food,
00:33:33
body and life. All right friends, we're on to
00:33:37
tip number seven of your holiday eating and wellness game plan.
00:33:40
Setting boundaries. And let me tell you, this one hits home for me
00:33:44
personally. If you're someone who tends to say yes to
00:33:48
everything, even when it cost you your peace, your energy, or your
00:33:51
time, you're not alone. This is definitely an area
00:33:55
I'm still working on too. But remember,
00:33:59
boundaries aren't about keeping others out, but they're about protecting
00:34:02
your own well being, your energy, your mood, your mental
00:34:06
and emotional health, and your ability to show up as your best
00:34:10
self to fulfill that purpose of loving the
00:34:13
Lord and loving and serving others. Without boundaries,
00:34:17
it's so easy to fall into patterns of overextending yourself,
00:34:21
which leads to feelings of resentment or becoming completely burned
00:34:24
out. But and during the holiday season, this can show up
00:34:28
in so many ways. Feeling obligated to attend every
00:34:32
gathering even when you're exhausted. Saying yes to
00:34:36
tasks or favors that pile up on your already full plate,
00:34:39
or taking on other stress or negativity because you don't want to let
00:34:43
them down. When you don't set boundaries, you're essentially telling
00:34:47
yourself that your needs don't matter. But I'm here to remind you,
00:34:51
they absolutely do. One of the greatest gifts you can give yourself
00:34:54
this season is limiting negativity. Think about where
00:34:58
negativity is showing up in your life. Is it social media?
00:35:02
Is it news cycles? Is it relationships?
00:35:05
Boundaries aren't about being unkind, but they're about protecting your
00:35:09
peace. And trust me, protecting your peace isn't
00:35:13
selfish. It's necessary so you can set
00:35:16
boundaries by unplugging and reconnecting. Powering off
00:35:20
your phone at night or during the day. Stepping away from screens.
00:35:24
I'm going to say it. Log out of Facebook and Instagram
00:35:28
and instead use this time to connect with your loved ones or enjoy some, you
00:35:32
know, maybe much needed solitude. Learning to say no
00:35:35
without guilt. Practicing saying no to things that don't align with
00:35:39
your priorities or well being. And trust me, I get it.
00:35:43
It's probably going to feel uncomfortable at first, but it's really
00:35:47
a powerful way to honor yourself. Try.
00:35:51
I wish I could help, but I'm stretched thin right now. Or I
00:35:54
appreciate the invite, but I need some downtime to recharge.
00:35:58
Imagine how you would feel if somebody said that to you. It would maybe feel
00:36:02
a little bit empowering. So just know that in
00:36:06
modeling these boundaries, it can help others. Then set boundaries for
00:36:09
themselves too. Learning to limit your
00:36:13
obligations. You do not have to attend every
00:36:16
party, bake every dish, or say yes to every
00:36:20
request, choose the things that truly bring you joy and let
00:36:23
go of the rest. And when you do these, it allows you to focus on
00:36:27
gratitude and being present. When you set boundaries, you
00:36:31
create the space for things that matter most. And then you're able to
00:36:35
use that space, that mental and emotional energy to focus on
00:36:39
gratitude, connection, and being fully present
00:36:42
with those who matter most to you, your family and your friends.
00:36:47
It's so easy to feel like setting boundaries means letting people
00:36:50
down, but the truth is is that boundaries allow you to show up as your
00:36:54
best self for yourself and for others.
00:36:57
When you take care of your own needs, you're better able to give love
00:37:01
and support in meaningful ways. So instead of thinking of
00:37:05
boundaries as walls, think of them as guardrails that
00:37:09
are keeping you safe and steady. They don't block people out,
00:37:13
they simply are guiding you on how to interact with the world in a way
00:37:16
that allows you to prioritize your well being
00:37:19
also okay, here's a big one
00:37:23
Tip number eight Exploring your relationship
00:37:27
with alcohol. This is an interesting one because
00:37:31
this isn't about judgment or setting hard and fast rules. It's about
00:37:35
cultivating curiosity and self awareness. So I
00:37:38
really want to approach this tip like an anthropologist, really being able
00:37:42
to observe without judgment, but just getting curious and gathering
00:37:46
facts about how alcohol fits into your life and how it's
00:37:50
affecting you. Because often we approach alcohol
00:37:53
with an all or nothing mindset. I'm going to cut out alcohol for 30
00:37:57
days or I'll only drink on weekends. And while these
00:38:01
intentions honestly come from a place of wanting to
00:38:04
improve your health or to reset your relationship with
00:38:08
alcohol, this rigid thinking can sometimes backfire.
00:38:12
Instead of imposing strict rules, try reframing it as a
00:38:16
curiosity challenge. For example, one of my
00:38:19
clients recently told me about a curiosity
00:38:22
challenge she created for herself around alcohol. She said,
00:38:26
I want to see how I feel if I don't drink for 30 days.
00:38:30
It wasn't about deprivation, it was about learning. And that shift
00:38:34
in mindset can make all the difference. So here's where that
00:38:37
exploration begins. You can start by asking yourself these
00:38:41
curiosity driven questions instead. Why am
00:38:45
I drinking? Is it out of habit, like pouring a glass of wine at
00:38:49
the end of the long day? It's just something that you don't even think about.
00:38:52
It becomes mindless. Just this habit. Are you drinking because it's
00:38:56
to cope with stress or to fill a void of maybe something that's missing?
00:39:00
Is it driven by trying to fit in socially?
00:39:04
You can also ask if you're truly enjoying it when you pour that
00:39:08
drink, are you savoring it? Or you. Or are you too distracted to
00:39:12
even notice the taste? And then asking yourself, how does
00:39:15
it make you feel physically? How do you feel during and after
00:39:19
drinking? Does it energize or relax you in a healthy way?
00:39:23
Or does it leave you feeling worse the next day? Because when we approach
00:39:27
our habits with curiosity, we take away that shame and guilt.
00:39:30
And this process is about deciding, isn't about deciding that drinking
00:39:34
is inherently good or bad, but it's about understanding how it impacts
00:39:38
you personally. For instance,
00:39:42
I've learned through my own curiosity that I
00:39:45
cannot drink wine. I don't one, I don't enjoy
00:39:49
it. And two, it really does not make me feel great the next
00:39:52
morning. No matter how much or how little I have,
00:39:56
I really don't feel great the next morning. And I've
00:40:00
recognized this. And it's a about recognizing
00:40:05
these limits and it's about recognizing the impact
00:40:08
of these choices and then being able to choose something that
00:40:12
aligns better with how I want to feel.
00:40:16
And the self awareness doesn't just benefit you, but it can extend to your
00:40:20
family and your overall well being. Because if drinking is keeping you
00:40:24
from living that life that you want, it's worth exploring alternatives.
00:40:28
Could sparkling water or a festive mocktail satisfies the
00:40:31
satisfy the ritual of holding a drink in your hand at a gathering.
00:40:35
Are there other ways to unwind at the end of the day that don't involve
00:40:38
alcohol? And on the flip side, if you do choose to
00:40:42
enjoy that glass of wine or that cocktail and it brings you pleasure without
00:40:46
guilt, that's okay too. The key is making
00:40:49
choices that allow you to care for yourself in the way that you want
00:40:53
to and in the best way possible. So
00:40:57
let's also talk about compassion here for yourself and for others.
00:41:01
Remember, if someone chooses not to drink in a social setting, it's important to
00:41:04
respect that choice without making them feel uncomfortable.
00:41:08
Likewise, if you're the one opting out, give yourself that same
00:41:11
grace. Remember, everyone's journey with alcohol is unique and
00:41:15
there's no right or wrong way to approach this. It's all about what
00:41:19
works for you and supports your overall health and happiness.
00:41:23
And I really think exploring your relationship with alcohol is a
00:41:26
powerful step in building a life that feels aligned and balanced.
00:41:30
And it's not about restriction, it's not about missing out. It's about
00:41:34
freedom. That freedom to make choices that truly serve you
00:41:38
and your well being. And this leads us
00:41:42
into tip number nine, really being
00:41:45
able to foster joyful movement throughout the holidays and into
00:41:49
the New Year, y'all. Movement is such a vital part of
00:41:53
our well being, but I think we often get stuck in that mindset that movement
00:41:56
has to look a certain way to count. So let's talk about how to tap
00:42:00
into movement that feels good to you and also brings you
00:42:04
joy without all the pressure of hitting specific numbers or
00:42:07
goals. So we have to break that must do mentality because
00:42:11
when we think about movement, our minds often go to the gym or strict
00:42:15
workout routines, or never missing a Monday or tracking every step
00:42:19
and calorie burned. But in reality, movement is simply about
00:42:22
finding ways to get your body moving in a way that feels
00:42:26
good. It doesn't have to be a certain type of activity or a specific amount
00:42:29
of time. It just needs to make you feel alive and energized.
00:42:33
So we have to start shifting away from it only counts if it's
00:42:37
measured, track or intense. Now I
00:42:41
am not saying that fitness trackers like Apple Watches or Fitbits
00:42:44
aren't useful. They can be a great tool. But I'll be honest
00:42:48
with you, I've noticed something really interesting. If I go
00:42:52
for a walk but I don't set my app to outdoor walk,
00:42:56
my calories burn don't seem to count as much. Why
00:43:00
is that? You're still moving the exact same amount, so why does it
00:43:03
matter if you set a workout or not? And I've also
00:43:07
noticed that I have been leaving my Apple watch on my nightstand
00:43:11
more and more and more and because I found myself getting
00:43:15
caught up in this constantly needing to be connected mentality or this
00:43:18
constantly tracking mentality instead of really being able to connect
00:43:22
with how I feel. But again, we get caught up in
00:43:26
this thinking that if we don't track it, it doesn't count. Or if we don't
00:43:29
sweat, it doesn't count. If it's not a certain length of time or intensity, it
00:43:33
doesn't count. But here's the thing. All movement
00:43:36
counts. No matter how you measure it. Whether you're walking to the store
00:43:40
or doing a short stretching session in the living room, your body
00:43:44
is benefiting from that movement and
00:43:48
there's power in breaking it all up. Movement doesn't have to be done
00:43:51
all at once. It can be spread out throughout your day. Maybe it's taking
00:43:55
a five minute walk down the street or turning on your favorite playlist and dancing
00:43:59
around the kitchen while cooking. These little bursts of activity add up
00:44:02
and contribute to your overall health. And this is
00:44:06
so important as we move into the holidays. One because we are so pressed for
00:44:10
time that often that movement piece tends to be the first thing that
00:44:14
goes. But two also, if we are not
00:44:17
moving throughout the holidays, we can also take on this
00:44:21
feeling of just not feeling as good because we aren't moving our
00:44:25
bodies. And that also sets up that mentality of oh, I
00:44:29
need to, you know, start the new year on this diet or I need to
00:44:32
have these all or nothing, you know, really hard
00:44:35
workout mindset going into the new year. But
00:44:39
instead I want you to think about what kind of movement would bring you
00:44:42
joy. Because this is where we can really tap into our creativity
00:44:46
and thinking outside the box. Maybe it's martial
00:44:49
arts. My kids took karate for a while and I always
00:44:53
thought it would be fun to join an adult karate class
00:44:56
or maybe it's dance. Whether it's signing up for a ballet
00:45:00
class or having a dance party in the privacy of your own
00:45:04
home, the goal isn't to be perfect, but to move in a way
00:45:08
that feels joyful and fun. For me, I
00:45:11
also love mentally challenging movements like
00:45:15
Pilates and bar where I can focus on balance and holding
00:45:18
postures. For me, it's just a mentally stimulating
00:45:22
exercise as well as physically challenging. And I also know
00:45:26
that I don't love jumping, so hiit classes are not my thing and that's
00:45:29
okay. I don't need to do high impact exercises in order
00:45:33
to stay healthy. And the beauty of really
00:45:37
embracing joyful movement is that it doesn't have to be a solo
00:45:40
activity. You can focus on integrating
00:45:44
movement into your family's routine. Beyond structured sports and
00:45:48
activities, you can bring movement into everyday moments.
00:45:51
Dancing while you're cooking, going for a walk after meals, having
00:45:55
a family game of tag, or an impromptu dance off in
00:45:59
the living room. When we embrace movement as a fun, low
00:46:02
pressure way, it sets the stage for long term health for ourselves
00:46:06
and our kids.
00:46:09
After being a former student athlete, that sounds crazy. I
00:46:13
only played rugby in college, but I realized that after college I didn't really
00:46:17
know how to enjoy enjoy movement outside of specific sports. But
00:46:21
now as I try new activities, maybe something like martial arts or
00:46:24
trying to incorporate swimming, I'm learning to move in different ways
00:46:28
and I want the same for my kids. Helping them discover that
00:46:32
movement is more about things that they enjoy even outside
00:46:36
of traditional sports and hoping that this will set them up for a
00:46:39
lifetime of physical well being. So
00:46:43
remember that the goal isn't just trying to quote unquote, stay fit during the
00:46:46
holidays or lose the holiday weight gain in the new year, but it's
00:46:50
really about cultivating a lasting habit of joyful
00:46:53
movement that we can continue into the new year and
00:46:57
beyond. So whether it's a simple joy of a walk,
00:47:00
that family dance party, or a new hobby like bar or
00:47:04
martial arts, movement can be something that we can enjoy for the long
00:47:08
haul. And so now we're going to wrap up with
00:47:12
tip number 10. Practicing self care, y'all.
00:47:16
Self care is so close to my heart because it's really at the core of
00:47:19
what I do, helping women, especially moms, really
00:47:23
tap into the power of self care and make it a part of their
00:47:27
everyday routine. But here's the truth. Self care has been
00:47:30
blown out of proportion. It's often seen as something
00:47:34
unattainable, like massages or facials and spa days. But the
00:47:37
reality is, it's all about meeting your daily basic needs.
00:47:42
So let's look closely at this final tip and explore how
00:47:45
you can prioritize self care in a meaningful and sustainable way this
00:47:49
holiday season and beyond.
00:47:53
Self care isn't about lavish treatments or special trips. It's about
00:47:57
meeting your basic needs consistently and on a daily
00:48:00
basis. It's about taking care of yourself physically,
00:48:04
nourishing your body with food and hydration. It needs to feel energized and
00:48:08
eating consistently in a way that that satisfies your hunger and makes you feel
00:48:12
good. Meeting your needs mentally, having
00:48:15
the space to express your feelings, share your thoughts and feel
00:48:19
heard. Mental self care also includes intellectual
00:48:22
stimulation, whether that's reading, learning, or engaging in new
00:48:26
ideas. Emotional self care is about
00:48:29
acknowledging your emotions and taking time to process them, whether
00:48:33
it's journaling or talking with a friend, or simply taking a few minutes to
00:48:37
reflect. Emotional self care is about checking in with
00:48:40
yourself. And then spiritual self care is all about
00:48:44
connecting with something greater than yourself, your
00:48:48
faith, and your relationship with God.
00:48:51
We can find that by connecting in nature or
00:48:55
prayer, meditations, or reading scripture. All
00:48:59
these things help us to feel grounded spiritually.
00:49:02
And here's the thing. We often
00:49:06
see self care as something extravagant. But the truth is that
00:49:10
most of us aren't even meeting these basic these basic needs on a
00:49:13
daily basis. And that's where the real magic of
00:49:17
self care lies. Practicing self care is about carving
00:49:21
out small moments for yourself. Even if it's just five minutes each
00:49:24
day. I want you to think of the small acts of nourishing your
00:49:28
body, mind and soul. Because over time, these little, little.
00:49:31
These little hits of self care will make you feel
00:49:35
good and they'll keep you coming back for more. These little wins
00:49:39
build and build and build so we have to start small and
00:49:43
be consistent. And I think one of the most beautiful things about self
00:49:46
care is how simple and accessible it can be. Even if you're short on
00:49:50
time or energy, you can still prioritize your well being. And it's not
00:49:54
about these grand gestures, but it's about being consistent with the small
00:49:57
things. Taking five minutes to sit and breathe deeply in the morning,
00:50:01
or time for prayer in the morning before you start your day.
00:50:05
Drinking a warm cup of tea in silence for a few minutes in the
00:50:08
afternoon. Giving yourself permission to say no to something that doesn't
00:50:12
serve your well being. Because even these little moments of intentional
00:50:16
care can have a big impact on your overall health and happiness.
00:50:20
And I get it. I get that the idea of self care can feel
00:50:24
overwhelming. With so many messages out there about what it quote
00:50:28
unquote should look like. It's easy to feel like you're falling short.
00:50:31
But that's why I'm so passionate about helping you tap into
00:50:35
your unique needs and desires and to help you create a self
00:50:39
care routine that actually fits you and your lifestyle.
00:50:43
I want you to know that self care doesn't need to be the same for
00:50:46
everyone. What works for one person might not work for you, and that is
00:50:50
totally okay. The key is about finding a framework that makes
00:50:54
self care consistent for you. Something that aligns with your
00:50:57
lifestyle, your values and the way you want to feel day to
00:51:01
day. And when we prioritize self care,
00:51:04
it doesn't just benefit you. Because when you're prioritizing your own
00:51:08
well being, you're also creating a healthier environment for your family.
00:51:12
Practicing self care helps you show up more fully as a
00:51:16
mother, as a wife and as a friend. So it's not about
00:51:19
being selfish, it's about preparing yourself. It's about
00:51:23
filling your cup so that you have more to give to those
00:51:27
you love so that you can live that
00:51:30
purpose and that vocation that the Lord is calling you to.
00:51:35
And as you make self care a priority for yourself, consider how it allows
00:51:38
you to encourage your own family to create a self care
00:51:42
plan. It creates spaces for them to nourish their bodies, to
00:51:46
express their feelings and connect spiritually. And self
00:51:49
care is really this gift that you can pass on and the impact it has
00:51:52
on your health and the health of your loved ones will definitely last
00:51:56
long after the holidays.
00:52:00
So as we wrap up today's Winter Winter
00:52:04
Turkey Dinner, Part three of our Faith Led
00:52:07
wellness holiday game plan, I hope that these
00:52:11
tips have been helpful and inspire you to prepare for the holidays as well
00:52:15
as the New Year, remembering that this isn't about
00:52:18
perfection, it's about consistency in small steps that honor your
00:52:22
mind, your body and your spirit. It's a
00:52:25
practice, not a destination. It's something that you show up to
00:52:29
do every day, but by prioritizing it, you'll be able to show
00:52:33
up more fully in every area of your life and your health and wellness will
00:52:37
thrive. So I thank you so much for joining me today. I hope you have
00:52:41
a beautiful and blessed Thanksgiving and I hope you feel
00:52:44
empowered to approach the holidays with this intention and self
00:52:47
compassion. So here's to a joyful, healthy and balanced holiday
00:52:51
season for you and your family. And until next
00:52:55
time, take care of yourself. Make room
00:52:58
for self care and wellness this holiday season and if
00:53:02
you're feeling so inclined, send me a message and let me know how you are
00:53:06
spending Thanksgiving. I'd love to hear it. We will talk soon.
00:53:09
Remember, beauty held is the seed, beauty shared is the
00:53:13
flower. It is your time to bloom. God
00:53:17
bless and take care. We'll talk soon. Bye.
Related Episodes
Ep. 40 How Mary's Yes Can Inspire and Shape Your New Year's Resolutions
Hey there, do you ever feel like your New Year's goals fall flat, despite your best intentions? Like, you set these grand resolutions, but somewhere along the way, you lose steam and fall back into old habits? This week on the Nourished to Bloom podcast (episode 40, by the way!), we dive into this exact struggle through the inspiring story of...
Ep. 39: The Gift of Self-Care: Finding Joy and Balance Through Christ-Centered Self-Care; Faith-Led Wellness Holiday Game Plan, Part 4
As we dive headfirst into the holiday🎄 season, it's easy to get overwhelmed by gift shopping, family gatherings, and the never-ending to-do list. But what if this year, we approached the holidays differently—with a sense of peace, purpose, and balance? 🌟 In this episode, we explore Christ-centered self-care and offer practical tips to nouri...
Ep. 32 Carbs Are Not The Enemy: Debunking Diet Culture Myths About Sugar, Eating Sweets, Guilt-Free Series, Part 1
Hey friends! Welcome back to another episode of Nourish to Bloom. Today, we're diving deep into a topic that's been on everyone's mind—Carbs Are Not The Enemy: The Truth About Sugar. This is the first episode in our new series: Eating Sweets Without Guilt, and trust me, you're not going to want to miss this one! If you’ve ever felt guilty abo...