How to Be Healthy On a 3 Day Weekend

Three day weekends. They’re all about your favorite F words: friends, family, food, and fun. You know the drill.

But it’s amazing how an extra 24 hours makes it so easy to overdo everything and turn what could’ve been a chance to press the reset button on your life into a hangover-filled, sleep-deprived, food-coma weekend.


I always talk to my clients about changing their mindset about what weekends mean, especially those clients who tend to eat well all week long and then go bonkers come Friday night, undoing all the “good” work they did since Monday.


This weekend, break the cycle. Flip the switch. Redefine what a weekend means. Learn how to be even healthier during a time you normally reserve for your most unhealthy habits.


Instead of thinking it’s time to go “off” your diet, skip your workout, and binge watch Netflix, use this 72 hour break to be kind to your body. Approach this weekend as a kickstart to good health and a little more happiness.


Today I’m teaching you how to be healthy on a 3 day weekend, and I’m not even gonna talk about food.


How to Be Healthy On a 3 Day Weekend



Sleep Deep: Allowing yourself to become sleep deprived can leave you feeling lethargic, dull, cloudy, and can even worsen your metabolism and interfere with proper decision making. I want you to tuck yourself in a little bit earlier and aim for a minimum of 7 hours with the Sandman, sans electronics! Winding down before bed is important for setting yourself up for a good night of sleep. Chamomile tea, a little lavender oil, some deep breaths can go a long way. Figure out a routine you can stick with even if just on the weekend, and treat your body to some much needed downtime.


Love More: While I have you thinking about your time between the sheets, go ahead and stimulate the release of those feel good hormones by creating a little extra time to connect. Intimacy and sex flood the body with oxytocin, and I’ve never heard anybody say they are getting too much oxytocin in their, er, diet. And did you know that research shows oxytocin lowers stress, which also helps lower your weight? Wham bam thank you ma’am. Sometimes a busy schedule can leave the importance of intimacy on the back burner, so use the extra time this weekend to light that fire again.


Nurture Yourself: Sometimes being passionate in our lives is easier when we take a moment to love ourselves a little more. There are endless benefits to feeling your best, and most of them happen on their own. Your posture will straighten, your face will soften and brighten, you’ll naturally be exuding the best version of yourself. Think about what makes you feel pampered and do it. It might be a massage after work or a mani pedi tomorrow with your morning coffee or even just taking time to use that delicious moisturizer you normally skip after a shower because you’re running out the door. Whatever it is, remember that it’s not selfish to use time for yourself.


I hope this long weekend you enjoy a lot of your favorite f words, and that you do it in a way that is kind to yourself. Learning how to be healthy doesn’t have to start on a Monday. It can start on a Friday and continue all weekend long.



3 of the Worst Traditional Holiday Dishes

If the holidays were meant to be healthy, you’d eat the gravy every day of the year.

Thank the heavens above that holiday dishes are not in your daily rotation, or you’d wind up with mashed potatoes in your veins and stuffing under your skin.

Today we’re focusing on three of the worst of the worst of the worst traditional holiday dishes for your waistline.

It’s not meant to be a trash your feast sesh, I’m just shedding some light and promise you tips you can really dig in to!

3 of the Worst Traditional Holiday Dishes



Eggnog is made with whipping cream, sugar, eggs and bourbon. What’s not to love? Ummmm the nearly 400 calories in a cup, all that saturated fat and the impending food coma that comes after the third sip. Nobody needs to chase their prime rib feast with a glass full of food porn.

If you’re a lover of this thick and decadent holiday treat, why not place it center stage in your holiday repertoire and make a healthful version and meal out of it?

I’m loving the idea of a healthy eggnog with all the flavor you love, plus a boost of nutrition with coconut milk and avocado undertones.

With a splash of spirits or without, this drink is a total holiday DO.



Green Bean Casserole takes healthful, fiber rich, low calorie, crispy, crunchy and satisfying green beans and ups the calories from 31 calories a cup and no fat to a whopping 230 calories plus 10 grams of fat.

I guess that’s what happens when you add a can of creamed mushroom soup and fried onions. Sigh.

Try green beans with lemon and garlic and save the creamyliciousness for dessert time. You’ll love the modern take on the classic. So will your abs.


pecan pie

Pecan Pie is full of pecans, corn syrup and butter and then surrounded by a crispy, crumbly crust of flour and butter.

Pecans are absolutely healthful and should be in your munching routine, but ten halves are roughly 100 calories, so a little goes a long way.

An average piece of pecan pie runs you roughly 500 calories and nearly 30 grams of fat.

Rather than all of that fat and sugar surrounding your precious pecans, center stage these nuts with a spiced pecan recipe (swap the walnuts for pecans) that will wow your guests and you’ll feel great about eating.

They’re versatile little suckers and work on both your appetizer tray as well as the dessert table.

So, there you have it. Tweak your holiday dishes into healthy foods, and sticking to your healthy eating plan during the holidays will be a piece of cake pie.

Your Thanksgiving Guide to Not Gaining Weight

Thanksgiving is probably the biggest day of eating in the USA. No shocker there, right? With all that ridiculously yummy food on the table, it’s hard to figure out what to do with your hands besides, well, eat.

Good thing you’re here now, because I’m sharing 5 tried and true weight loss tips that are sure to get you through Thanksgiving without stuffing yourself like that bird.

Tip #1: Feast on good company. I always encourage my clients to make the company the focus of the day, rather than the food. For real this time. Be in the moment. Laugh. Really listen to your cousin’s story about his recent trip. Ask your grandma about what Thanksgiving was like 50 years ago. Challenge your nephew to spell cornucopia. Challenge your niece to say it three times fast.

Make eye contact, connect and engage with every person who is special to you in the room and make sure that you leave the day full of love, rather than mashed potatoes. You don’t have to treat the meal like your last supper to be satisfied, nourished and giving thanks.

Tip #2: Have a plan (and share it with aunt Millie). I can’t tell you what to eat, how much to eat or what it will take for you to feel successful on Thanksgiving. I customize that work for each and every one of my clients individually (though I do have some go-to Thanksgiving recipes that I recycle each year).

I will tell you that going into Thanksgiving with a plan of attack for what goes into your mouth will give you the opportunity to be successful. Without a plan, you cannot set yourself up for success or stay on track with your healthy diet.

You can be the Thanksgivophile (just made that word up, permish to use granted) who plans to eat a small serving of all of the offerings. You can be the parade watcher who plans to eat only the healthy snacks, crudites and desserts. You can even be the marathon football watching fan who snacks from morning to night in planned combinations of portion controlled holiday favorites.

Make a plan so you can stick to it. Tell this plan to someone who will be celebrating the holiday with you. It will keep you accountable and on your healthy eating task.

Tip #3: Use your hands for something besides eating. Eeeeek. Turkey’s resting for 30 minutes. It smells soooooo good. You’re surrounded by snacks: nuts, cheese, something puffy that’s oozing parm and pancetta. Code red.

Remember your plan! Rather than eating whatever’s nearby, keep a glass in your dominant hand (preferably seltzer with a few pomegranate seeds tossed in, a little wine spritzer or an herbal tea). It will keep you from munching mindlessly.

Other ideas to keep your fingers from putting unwanted items between your lips: take holiday wish lists from your friends and relatives to make your shopping easier; help the host; bring your knitting, a puzzle, craft or an origami activity to do with the kids; pull out old board games; or look at old photographs. Thanksgiving is a good day to go old school here.

Tip #4: Fab your gorgeous self out. Take a few minutes before the company arrives, or you head out into the world to your turkey soiree and make sure you feel good about how you look.

Celebrating your Thanksgiving in sweats and bed head isn’t going to inspire you to feel your best, make good food choices and propel you into anything other than a food coma.

Think about someone you admire who exudes health, confidence and positivity (with a little sex appeal thrown in) and take a little inspiration. Why not feel amazing on the outside?! You’re amazing on the inside! Keeping your appearance on the forefront of your brain may help you make good food choices.

Tip #5: Take a nap. There are many reasons I recommend a little mid-day shut eye on Thanksgiving.

Yes, obvi you cannot eat and sleep at the same time. A little siesta also honors that you’re taking a day off for enjoyment, and quiets the stress hormone cortisol, which is linked to holding on to extra belly fat in your bod.

Rested bodies are also better able to fight off germs and keep you well as cold and flu season starts knockin’ on the door.

You don’t have to be anti-social — a 30 minute break from the festivities should be enough to refresh you (and maybe help get you out of doing some of those dishes).

Happy Thanksgiving, friends. You can celebrate this one without a souvenir extra pound or two to remember it with. Cheers to you — you can practice these tips for all of the holidays to come!

9 Weight Loss Tips During Thanksgiving

You’re looking for weight loss tips because you want to do Thanksgiving differently this year, right?

Usually, you eat until you’re stuffed then fall asleep on the couch and wake up in the 4th quarter of some football game. Oh wait, that’s every man in your family.

No, you retreat to a bedroom and pass out in a food coma on a proper bed like a lady, right? You tell yourself, it was all that tryptophan from the turkey.

But does the tryptophan in turkey really make you feel tired? Not really.

It seems like this common myth dates back to the Pilgrim era, but don’t just blame the bird for leaving you lethargic, because this is one myth that’s only marginally true…

Turkey contains an essential amino acid called L-tryptophan, which the body uses to produce the brain chemical serotonin. Serotonin can help us sleep by improving our mood, and promoting relaxation.

As it turns out, turkey contains almost the same amount of tryptophan as chicken, pork, and beef. What’s more, egg whites, soybeans and cheddar cheese have even more tryptophan than turkey!

So what are the real culprits behind your post-Thanksgiving marathon nap?

Aside from typical over consumption of food and alcohol, it’s usually just the result of too many carb-heavy foods and throwing your usual healthy diet out the window.

Mashed potatoes, corn bread, stuffing, and apple pie–oh my!–all of those starchy carbs can quickly raise blood sugar, and may encourage sleep.

This year, begin a new tradition.

Eat a little less, drink a little more, feel a lot better, and maybe you won’t even need the nap. You’ll be ready to show Black Friday who’s boss.

9 Weight Loss Tips During Thanksgiving

  1. Eat consistently throughout the day beginning with a well-balanced healthy breakfast.
  2. Choose from your arsenal of healthy snacks before you go to a holiday dinner (such as 2 high fiber crackers with 2 tsp natural peanut butter or a hardboiled egg) to control hunger.
  3. Offer to bring a dish. There may not be many healthy foods offered, so at least you’ll have one go-to since you’ll know exactly what’s in it.
  4. Load up on lighter and cleaner appetizers and healthy fats– such as  crudité with a portion of hummus.
  5. Set your sip limit – give yourself a drink maximum before the meal begins. Remember to sip slowly and choose lower-calorie and sugar options such as vodka and seltzer or wine spritzers.
  6. Exercise! An hour spent burning calories will also motivate you to make healthier choices later in the day.
  7. Control your portions – this includes veggies. Unless you’ve prepared them, they could be loaded with sneaky ingredients like margarine or sugary sauces. Don’t let desserts derail your healthy lifestyle either. Slice your own pie so you can control the size. And, skip that crust.
  8. Listen to your body and stop eating once you’re slightly satisfied. Period. You’ll have much better memories of a meal enjoyed than a meal over indulged in. Focus on your fam and friends.
  9. Drink lots of water. This will help to keep you from overeating and help you feel full so you don’t actually stuff yourself full.

And, don’t forget – enjoy your day, indulge in your favorite foods wisely, and have a happy Thanksgiving!


3 Reasons Why You Eat Yourself Into a Food Coma on Thanksgiving

Why is Thanksgiving a binge-fest that leads to a food coma?

Why do we not only allow, but plan to give in to our gluttonous selves on the last Thursday of November?

Why is Thanksgiving all about the pumpkin pie? The puffed fried appetizers? The black Friday food plans? The in-dul-gence?

Man, we’ve taken this holiday and made it all about stuffing our senses like we stuff that bird.

The thing is, why we eat so much on Thanksgiving may not have everything to do with the food.

It’s super possible that the food is just a symptom of something bigger.

Whaaaa? Yeah.

Have you ever thought about what it would be like to eat that Thanksgiving meal on a Tuesday in July? Most likely, you would eat that decadent meal in an empowered and healthy way without eater’s remorse and the three day post turkey day food coma.

So if it isn’t just the food, what is it about Thanksgiving that makes it so challenging for us to navigate this holiday easily?

3 Reasons Why You Eat Yourself Into a Food Coma on Thanksgiving

1. Stress comes with the holidays. Stress is a huge trigger to overeat.

Thanksgiving brings on the bad stressors of travel, broken routines, extra time in crowds, and the like.

It also brings on good stressors that you may not think of: spending time with your 2 year old niece or 85 year old grandmother, writing your holiday cards, watching your alma mater’s nail biter of an annual football game. . . these may be wonderful things, but they take extra energy and this can still be stress related even if it is “good” stress.

You want to keep your stress level to a minimum at all times, because with stress comes the hormone cortisol, which is destructive to both your waistline and your health.

PLAN for these stressors, both good and bad, so that you won’t feel overwhelmed and not know why. {Tweet this!}

Identifying the stressors of the day will help keep you in check. Have a mantra, something like “be in the moment” to remind you stay present and not get overwhelmed.

2. Your world is disrupted. Is it possible your Thanksgiving food coma is a result of you being out of your routine?

Thanksgiving is a day, followed by a day off, followed by a weekend that turns our regular day-to-day on it’s ear.

Schools and businesses are closed. Our world breaks routine.

The thing is, your body likes routine. It likes to sleep in it’s own bed, use your own toilet, and sleep and wake at the same time.

Routines are healthy and even good disruptions keep our systems from humming at their best.

As much as possible, stick to your daily routine of sleep, morning habits, coffee of choice and wellness work. The little bit of consistency will make it easier to recover from Thanksgiving and set you up for a healthy December.

3. Your nurtured self is on a shelf. Could the desire to overdo it on the sweet potatoes covered in marshmallows be related to your disconnection with your body?

Let’s face it, celebrating turkey-day is not always easy on the old self care routine. As a host, there is lots of planning, prepping, organizing and expectation to manage. As a guest there is lines at the airport, traffic or navigating which family you show up to first.

Taking time to squeeze in a bubble bath, read a few pages of your novel, or flip through your Instagram just may not happen. Any chance you could re-think that one?

We need our nurturing time to restore balance to our bodies. Taking care of ourselves, beyond the basic teeth brushing, hair washing and toenail clipping takes us from surviving to thriving.

When your wellness isn’t thriving, you’re more likely to get sucked into overeating into a food coma, skipping the exercise and having the extra glass of holiday cheer that starts a cycle of unhealthy behaviors.

Feed your soul like you’re feeding your tummy this Thanksgiving {Tweet this!} by planning to listen to your favorite tunes, call your bestie in Cali, or a similar self-nurturing few minutes of the day.

Feeling good leads to fueling right!

Enjoy yourself this turkey day, and do it in a way that you can feel great about. Think beyond the food to the underlying reasons you may overdo it.

Maybe one of the reasons above speaks to you. Squash your stress, maintain balance in your world and remember to nurture yourself. Happy Thanksgiving!