How to Eat Healthy at a Holiday Meal

So you wanna learn how to eat healthy so you don’t have to unbutton your pants at the table this year. I get it. It’s almost become an accepted way of life that a huge holiday meal equals planning to stuff yourself, then actually stuffing yourself, then beating yourself up for stuffing yourself. What if this year could be different? What if this year you planned on enjoying your favorite holiday foods, actually enjoyed the holiday foods in an empowered manner, and then congratulated yourself for enjoying the holiday foods and ending the day feeling great about yourself? Guess what? It’s not as hard as you think. Learning how to eat healthy is a skill that takes practice, but you have to decide to do the work. And what better time than now? I want you to enjoy the holidays this year, and ring in the new year in your same pant size. How great will it be to not vow to lose 10 pounds this year come January, because you never gained them?! There are 5 rules to holiday eating that I always share with my clients, and I’m sharing them with you today. How to Eat Healthy at a Holiday Meal 1. Be a Wo/Man with a Plan. Before you embark on your Thanksgiving, Christmas, or Hanukkah adventures, take a minute to decide what you are going to eat, indulge in, or taste. If you take a few moments before you begin to really think and plan, you will set yourself up to be successful. Sometimes a little planning is all you need to get you through the day enjoying your meal and feeling good too! 2. Take Control with a little Portion Control. Remember to load up on the cleanest cooked vegetables available, salad, and turkey breast, ham, or whatever lean protein is served. Limit the sides and desserts. Choose 2 tablespoons of 2 decadent sides to indulge in and keep the rest of your plate green and lean! Of course, you should enjoy your meal, but get the leftovers out of the house and definitely do not take a doggie bag home. Removing tempting indulgences will help you get back to your Nutritious Life as soon as the holiday is over. RELATED: The Best Portion Control Hack to Avoid Overeating 3. Drink Up, Up, Up! Unwanted calories from beverages can undermine your work. Have a full glass of water or seltzer (with lemon) before the meal and match each glass of wine with a glass of water. Avoid the eggnog and fancy coffee drinks—those calories take the worst revenge and can plump you up in no time. End your meal with an herbal tea instead. 4. Choose the Most Nutrient Dense Foods. Roasted chestnuts, a tablespoon of cranberries, roasted root vegetables, turkey breast, and a spoonful of winter squash are loaded with nutrition! Make sure you are getting these powerhouses in, in place of the stuffing, mashed potatoes and corn bread, which may be less healthful. Making these nutritious choices on the holiday will have you feeling proud and inspired to make better choices the day after and beyond. RELATED: The Power of a Healthy Breakfast: Setting You Up for a Healthier Day 5. Get Up and Go. Do the best you can to move during the day! If it’s snowing outside, build an enormous snowman or have a super competitive snowball fight. If the weather is nice outdoors, rally the family for a 30 minute walk around the neighborhood or a game of touch football. If you’re stuck inside, try a competitive karaoke session with mandatory dance moves or teach your family their first yoga sequence. If all else fails, just offer to chase around after the little ones, since they never can sit still. Their very tired parents will thank you. Remember: Listen to your body! Stop eating when you are slightly satisfied even if it seems to go against the spirit of “stuffing” on Thanksgiving or Ho-Ho-Ho-ing on Christmas. ENJOY your holiday. It is one meal that should be cherished and celebrated. Keep your Nutritious Life in the forefront of your mind and know we’re cheering on your holiday efforts! You’ve got this! (Image: Shutterstock)

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, fall asleep on the couch, and wake up in the 4th quarter of some football game. If this is you, we promise you, you’re not alone. If football’s not your jam, you might retreat to a bedroom and pass out in a food coma on a proper bed. You tell yourself it was all that tryptophan from the turkey. But does the tryptophan in turkey really make you feel tired? Not really. 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 overconsumption of food and alcohol, it’s usually just the result of too many carb-heavy foods and throwing your 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 (water!), 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. Begin with breakfast. Eat consistently throughout the day beginning with a well-balanced, healthy breakfast. 2. Eat before you party. Choose from your arsenal of healthy snacks before you go to a holiday dinner. To control hunger, try eating two high-fiber crackers with 2 teaspoons of natural nut butter or a hard-boiled egg as a pre-party snack. 3. Offer to bring a dish. There may not be many healthy foods offered at your party, but that’s OK. By bringing your own healthy dish, at least you’ll have one go-to—and you’ll know exactly what’s in it. 4. Turn on your healthy food radar. Load up on lighter and cleaner appetizers with 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 low-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 such as margarine or sugary sauces. (Here’s a handy portion control hack for you to try.) 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. Stop eating once you’re slightly satisfied. Period. You’ll have much better memories of a meal enjoyed than a meal overindulged in. Focus on your family and friends, not food. 9. Drink plenty of water. Drinking adequate water promotes what’s known as a thermogenic state, which increases your metabolic rate. This will help to keep you from overeating and help you feel full, so you don’t actually stuff yourself full. 10. Enjoy your day. And here’s a bonus tip for you. When it comes to Thanksgiving or any gathering of family and friends, don’t forget to enjoy your day. Consciously and wisely (with the tips here) indulge in your favorite foods and have a very happy Thanksgiving. Take Your Hunger for Nutrition and Wellness Knowledge to the Next Level If you love learning about the best foods, drinks, and lifestyle habits for total wellness, think of how awesome it would be to learn and share this life-changing info as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak peek of the Become a Nutrition Coach program here and see how you can put your passion for wellness to work. (Images: Shutterstock)

Why You Should Eat Pumpkin Pie And Enjoy Every Calorie

Ask Keri: Pumpkin pie has a gazillion calories, and I’m trying to lose weight. Should I skip it? Keri Says: Pumpkin pie. Cranberry sauce. Stuffing. Mashed Potatoes. Butter. Butter. More butter. Thanksgiving is coming and you already have anxiety just thinking about the decadence that will be staring you in the face on the holiday table, right? You’re imagining the moment you’ll get to dig into your favorite pumpkin pie, topped with freshly whipped cream and surrounded by a crumbly, sweet, and buttery graham crust. You’ll “try to be good” and only have one bite. But when you wind up eating a whole piece, you won’t be able to enjoy it because you’ll immediately start kicking yourself for falling off the healthful path. You’ll say “I’ve blown it!” and maybe even have a second piece, because you know what? You “earned it.” And if everyone else can enjoy it then why can’t you? And you might as well enjoy everything on the table—twice—because Thanksgiving only comes once a year and you’ll just get back on track on Monday morning.  Sound familiar? The next day, when you step on the scale, you’ll throw your hands up in the air and curse yourself for eating that “dang piece of pie!” and blame it for the extra pound you’re up or shame yourself for staying the same when you’re trying to lose. Just thinking about all of this negativity is exhausting, isn’t it? Wouldn’t you like to simply eat your favorite piece of pumpkin pie one day in your life and not feel bad about it? Don’t you want—more than anything—not to feel disgusted with yourself and unhappy in your body and eat that piece of pie in peace? That’s not asking too much, and you can have that right now. How to Actually Enjoy Your Pumpkin Pie THIS holiday season, you just gotta try it the Nutritious Life way, and turn it into YOUR way. The Nutritious Life way means that you’re always working hard at living your most Nutritious Life. Most of the time, it has you feeling good about your food, fitness, and wellness choices. There are things that are super easy for you to do (i.e. have your favorite salad at lunchtime) and there will always be areas you need to work a little harder on (i.e. getting yourself to the gym before work). This is normal, and you don’t beat yourself up for not being “perfect.” You just keep trying and improving. Are you working hard on all of your nutrition and wellness work 90% of the time? Good for you! If you’re truly doing great health and nutrition work 90% of the time, you should be… enjoying dessert, a glass of wine, or a savory treat a few times every week. These are what I call conscious indulgences. What is a Conscious Indulgence? A conscious indulgence is a planned treat that you add to your lifestyle only because it’s delicious, makes you happy, and is a part of being an empowered eater.    So put that Nutritious Life hat on and change your thinking. Empowered You is now contemplating that same pie and thinking, “I cannot wait to eat a peace (pun intended) of my favorite pie! I’m going to savor every bite.” Empowered eaters can have their cake, pie, chips, or french fries and be satisfied once they’ve eaten it, rather than triggered to want more and more.  This mindset reduces stress over food because there’s nothing illicit about the gravy. You planned on eating it. This is the Nutritious Life way—a mindset—deliberate, planned and empowered. Try it out. You’ll see that you’re really proud of your good work and savoring and enjoying your conscious indulgences, and the negative brain power is a forgotten memory. You’ll continue to reach your weight and health goals. Farewell to the Frustrated Old You. You like this You much more. Have a healthful and fabulous Thanksgiving (to make it utterly spectacular check out my healthy Thanksgiving menu). Enjoy your holiday and your conscious indulgence.

9 Thanksgiving Recipes That Give Classic Side Dishes a Healthy Makeover

Prepping your Thanksgiving side dishes to complement that big, juicy turkey? Before you add that heaping cup of sugar to the cranberries the way you do every November, consider this: We believe in enjoying the happy indulgences holidays present (like eating every bite of that slice of creamy, delicious pumpkin pie), but that doesn’t mean your meal always has to result in a paralyzing food coma. Tweaking classic sides is one easy way to make the feast healthier without sacrificing traditional flavors or dishes altogether. It’ll also add creativity and excitement to your table, which your little brother’s foodie fiancé will totally appreciate. Try one of these tasty recipes for a fresh, healthy menu this year. Thanksgiving side dishes, reimagined: Mashed Butternut Squash Butternut squash offers all the fall flavor of sweet potatoes, but with none of the peeling and chopping. Just cut in half, throw in the oven, and—voila!—a healthy Thanksgiving side dish. Spiced Cranberry Relish Instead of a sugar bomb, this twist on cranberry sauce is light and tart, providing a counterbalance to the many heavy, warming foods on the table. It’s packed with antioxidants from the cranberries, and vitamin C is a natural stress-fighter, which will help when Uncle Joe starts talking politics. You’re welcome. Sweet Potato Latkes Sweet potatoes are high in fiber, beta-carotene, and vitamin C no matter how you make them, but these (baked!) latkes are especially unexpected and delicious, with cinnamon and nutmeg for a flavor- and antioxidant-boost. Ginger Carrot Squash Soup Butternut squash soup is generally as nutritious as it is delicious, but add in ginger and you’re serving guests an immune-system strengthener that will help them get through cold and flu season without sniffling. Protein-Packed Corn Muffins Garbanzo bean flour, coconut oil, and unsweetened almond milk make these corn muffins the healthiest you’ve ever had. And they take less than half an hour to make. Wild Rice and Bulgur Stuffing This recipe trades the refined carbs that usually dominate stuffing for healthier grains like wild rice and bulgur, and the pecans provide some healthy fat and protein to prevent overeating other dishes. Cranberry Roasted Root Vegetables  Spices (cardamom and nutmeg) plus a dash of honey pretty much guarantee that these vegetables won’t get lost in the crowd. Carrots and parsnips never shined so brightly. Garlic and Lemon Haricot Verts Green bean casserole is one of the highest-calorie side dishes at any holiday feast. Instead of smothering the crispy, vitamin-rich veggies with cream of mushroom soup, add immune-boosting garlic, lemon, and sea salt. Mini Pumpkin Pie Bites Okay, this one isn’t exactly a side dish, but these treats are the perfect bite-sized addition to your dessert table. Flax seeds and chia seeds help stabilize your blood sugar, and Greek yogurt offers a hit of protein you won’t find in other sweets.

4 Reasons Why It’s Hard to Lose Weight in the Fall

You spent the whole summer on point with your wellness routine, and you’re determined to not let a single extra pound sneak onto your frame now that it’s fall. But you know what happened last year. (Five—or more—pounds crept on, are we right?) So why is it so hard to lose weight in the fall? And what can you do about it? We’ve rounded up 4 reasons why it’s hard to lose weight in the fall, plus some dietitian-approved tricks for how to combat the oh-so-infamous holiday weight-creep.  1. Marketers are really good at what they do. All summer, we’re bombarded with reminders to stay accountable to our wellness goals. The swimsuit ads, produce-pushing recipes, and beach vacation plans motivate us to stay on track. It’s easy to choose the unsweetened iced green tea or pick up the light and refreshing salad for lunch when these reminders are in your face all season long. But then autumn comes along. The sweaters come out and rather than seeing Instagram posts of your friends’ toes on a beach, you’re seeing snuggly socks in front of a fireplace. Fall advertisements push comfort foods, hot sweet drinks, and pie. Lots of pie. Don’t fall for the slick fall marketing! Stick to what you know works for you all year round, making simple substitutions here and there, but without too much deviation from the Hot Girl Summer track you’ve been on. PRO TIPS:  Instead of summer berries on your morning yogurt, toss in some diced apples.  Go for an ounce of cheese on a high-fiber cracker with a thin slice of pear instead of the harvest Danish you might otherwise grab in a fit of fall-foodie desire.  Don’t swap your morning oatmeal and walnuts for a pumpkin muffin—add this healthy pumpkin pie spice to your oats instead.  RELATED: Healthy, Gluten-Free Morning Glory Muffin Recipe 2. Holidays overstay their welcome. Doesn’t it seem like the candy jar is just emptied from Halloween and you’re already cooking your Thanksgiving bird? Do turkey leftovers feel like they linger into Christmas and you’re still eating Valentine’s chocolates when Easter rolls around? Sometimes it feels like a big blur of holiday foods, sweets, treats, and free-for-all buffets from Halloween until Easter. It’s hard to lose weight in the fall (and winter) when you’re surrounded by holiday foods and festivities. PLAN FOR THIS. PRO TIPS: Decide how you’re going to handle the holidays before each one creeps up on the calendar. Our reco? Start planning now, because you know how quickly the holidays creep up. Consider doing a gentle food-based cleanse in early fall. It’s a great way to reset your habits and energy before the holiday swirl begins. You’ll go into the season feeling refreshed, in control, and already on track. Learn more about our 5-Day Nutritious Life Cleanse here. At Halloween, allow yourself five pieces of candy. Eat them all at once, or one per day, it’s up to you! At Thanksgiving, make a no-leftovers rule (except for Grandma’s cranberry sauce or this cranberry relish).  Whatever your plans are, tell them to a buddy so they can help you stick to it! 3. Coats and sweaters do a great job of hiding things. Maybe you’re thinking that nobody can tell you put on a few pounds because you’re layered up and coated in outerwear. And it’s true—maybe they can’t see it, but YOU can. Knowing you’re carrying extra weight may make you feel lousy and less fit, and it can definitely mess with your head. PRO TIPS:  Keep yourself in check by actively not hiding. Keep one item you feel great in (maybe a pair of summer shorts or a dress or a swimsuit you’d typically hide away in the fall) some place where you can see it all year long. Try your special summer article on from time to time to keep yourself honest. Maybe even wear it underneath your long johns to remind you there is no hiding from yourself.  Or, just go ahead and sit in front of that fire in your bikini. Yes, you can wear socks, and no, we won’t laugh.  4. Nobody wants to put Baby or pie in the corner. We’ve said it before, and we’ll say it again: it’s no fun depriving yourself. There’s not a lot of immediate glory in not eating the caramel apple pie. Nobody is going to give you a prize for saying no to the mouth-watering pumpkin-spiced latte with whipped cream. You have to be your own biggest cheerleader when the treats are calling your name, and that’s not easy. PRO TIPS:  Instead of having that yucky deprivation feeling, focus on what you CAN have, and you’ll find great satisfaction.  You can have a sprinkle of cinnamon sugar on your ricotta with diced apples.  Pumpkin (straight from a can, who needs to put in all that work?) can be a super healthful and delish seasonal ingredient in everything from soup to muffins to pancakes.  Even cocoa can be healthful if you indulge consciously.  RELATED: 6 Genius Ways to Use Canned Pumpkin Keep lacing up those sneakers every season of the year. Keep drinking the same green tea throughout the year and just add ice cubes when necessary. Keep eating the oats for breakfast and switch up whether they come out of the microwave or the fridge before hitting your mouth. Stick to what works, and learn to indulge consciously, rather than constantly. Cheers to a great fall and congratulations on preventing those five pounds from finding their way onto your body this season. Doesn’t it feel great? Make Nutrition and Wellness Your Career Learning about how food and nutrition support a healthy body and lifestyle is such a joy. Bonus? It’s something you can share with others… and make money while doing it. Our Become a Nutrition Coach course gives you everything you need to turn your passion for wellness into the career of your dreams. Request a sneak peek of our program today and

2 Amazingly Simple Thanksgiving Leftovers Recipes

It’s the day after Thanksgiving, and you’ve spent the last 48 hours slaving over a hot stove preparing your turkey day feast. Well, the big day is over and you deserve a much needed cooking break. But, that doesn’t mean you need to spend the next 3 days in a monotonous cycle of heating up a plate of turkey, mashed potatoes, and green beans. Here are a couple healthy and, most importantly, EASY dishes to spice up your post Thanksgiving meals and perhaps even slim down your waist. There is no measuring, cutting, prepping, or stressing required. These are ‘non-recipe’ recipes, and they are meant to make a couple delicious meals out of whatever Thanksgiving leftovers you have in your fridge. Throw a little of this and a little of that together using our guidelines, and you will have the easiest and most unique Thanksgiving leftover dishes to enjoy…before and after hitting the sales, of course. Here’s how to eat healthy on Black Friday through Cyber Monday. 2 Amazingly Simple Thanksgiving Leftovers Recipes Black Friday Frittata A frittata is just a fancy name for a messy omelet. There is no strict recipe for this “eggcellent” creation. You just must have fun and get in those good-for-you ingredients! So, don’t get caught up in nitty gritty cooking techniques, just add all of the roasted vegetables, even those Brussels sprouts, and some lean protein you have leftover. The Brussels sprouts are packed with vitamin C, a powerful antioxidant, which helps support your immune system, and even boost collagen production in your skin. The protein from the eggs and turkey (or whatever protein you choose) will keep you satisfied through an entire department store hunt – there will be no dropping post shopping with this healthy breakfast! Get the recipe.   Thanksgiving Leftovers Pizza Pizza gone Pilgrim-style, with this new twist on an Italian classic. The cranberry sauce takes the place of the tomato base, and the whole wheat pizza crust gives you about 6 more grams of fiber than regular pizza dough, keeping you full long enough to wait out those shopping lines. Bake your creation according to the instructions on your whole wheat pizza dough. Exhausted after a day of shopping? No problem—this recipe is kid-friendly, so let the little ones do all the work! Get the recipe.

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!

Why We Overeat So Much on Thanksgiving?

Why is Thanksgiving a binge-fest? 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 appetizers? The in-dul-gence?! Wow, 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 eating the Thanksgiving meal on a Tuesday in July? You could probably eat that decadent meal in an empowered and healthy way without eater’s remorse and the three day post turkey day coma. If it isn’t just the food, what is it about Thanksgiving that makes it so challenging for us to navigate this holiday? Stress comes with the holidays and stress is a huge trigger to overeat. Thanksgiving brings on not only stressors of travel, broken routines, extra time in crowds, and the like. It also brings 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, standing out in the cold while you watch your alma mater annual football game. . .these are wonderful things, but they take extra energy and this can be draining. Managing stress is important because with stress comes the hormone cortisol, which can be destructive to both your waistline and your health. NL Live Consciously Tip: PLAN for these stressors, both good and bad, so that you are less likely to feel overwhelmed when they come on. 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. Your world is disrupted during the holidays. Is it possible you’re overeating at Thanksgiving because you’re out of routine? We celebrate Thanksgiving to honor a time when bread was broken among strangers from different lands and harvests were meaningful because everyone participated. These days, the holiday has evolved and we eat with our families and friends and shop at the market down the street for our feast. Still, Thanksgiving is a day, followed by a day off, followed by a weekend that turns our regular day-to-day on it’s ear. Most 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, go to the bathroom in your toilet, and sleep and wake at the same time. Routines are healthy and even good disruptions keep our systems from humming at their best. NL Live Consciously Tip: As much as possible, stick to your daily lifestyle routines of sleep, waking, 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. Your nurtured self is on a shelf. Could the desire to overdo it on the sweet potatoes covered in marshmallows 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. Taking time to squeeze in a lavender bath, read a few pages of a novel, or use your red light therapy mask is just probably not going to happen. But, we need our nurturing time to restore balance to our bodies. Taking care of ourselves, beyond the basic teeth brushing and hair washing takes us from surviving to thriving. When your wellness isn’t thriving, you’re more likely to get sucked into overeating, skipping the exercise and having the extra glass of holiday cheer that starts a cycle of unhealthy behaviors. NL Conscious Living Tip: Feed your soul like you’re feeding your tummy this Thanksgiving by planning to listen to your favorite tunes, call your bestie in Cali, or use that red light therapy mask. Feeling good makes you want to fuel-good! 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 why you may have overdone it in the past. Maybe one of the reasons above speaks to you. Squash your stress, maintain balance in your world and remember to nurture yourself. Happy Thanksgiving!

A Nutritious Life Thanksgiving!

Happy almost Thanksgiving! If you are reading this, congratulations on your efforts to get through Thanksgiving with your health goals in mind! All of your efforts will add up, so take some of these suggestions to heart and your heart (and thighs and stomach and immune system) will thank you for it. 1. Be a Wo/Man with a Plan. Before you embark on your Thanksgiving day, take a minute to decide what you are going to eat, indulge in or taste. If you take a few moments before you begin to really think and plan, you will set yourself up to be successful. Sometimes a little planning is all you need to get you through the day enjoying your meal and feeling good too! 2. Take Control with Portion Control. Remember to load up on steamed vegetables, salad and turkey breast. Limit the sides and desserts. Choose 2 tablespoons of 2 decadent sides to indulge in; keep the rest of your plate green and lean! Of course, you should enjoy your meal, but get leftovers out of the house or don’t take a doggie bag. Removing tempting indulgences will help you get back to your Nutritious Life on Friday! 3. Drink Up Up Up! Unwanted calories from beverages can undermine your work. Have a full glass of water or seltzer (with lemon) before the meal and match each glass of wine with a glass of water. Avoid the eggnog and fancy coffee drinks— those calories take the worst revenge and can plump you up, well…like a Thanksgiving turkey! 4. Heed the Need for Nutrient Density. Roasted chestnuts, a tablespoon of cranberries, roasted root vegetables, turkey breast, and a spoonful of winter squash are loaded with nutrition! Make sure you are getting these powerhouses in, in place of the stuffing, mashed potatoes and corn bread, which may be less healthful. Making these nutritious choices on Thursday will have you feeling proud and inspired to make better choices for the rest of the long weekend! 5. Get Up and Go. Rally the family for a 30 minute walk around the neighborhood, a game of touch football or a shake- your-tail-feathers dance-a-thon. Do the best you can to move during the day! Remember: Listen to your body! Stop eating when you are slightly satisfied even if it seems to go against the spirit of “stuffing” on Thanksgiving. ENJOY your Thanksgiving—it is one meal that should be celebrated. Keep your nutritious life in the forefront of your mind and best of luck with your holiday efforts! Nutritious Life Thanksgiving Recipes Pilgrim Salad Roasted Brussels Sprouts Garlic and Lemon Haricots Verts Whipped Sweet Potato Casserole Thanksgiving Turkey Wild Rice & Bulgur Stuffing Pumpkin Soufflé