November 26, 2024 • 18 mins
What are the success habits of those who avoid holiday weight gain? Aimee shares her most successful clients' strategies for maintaining a healthy lifestyle during the holiday season. Tailored for those recovering from a Type A mindset, she highlighting the importance of both planning and balanced indulgence.
From strategies like starting the day with protein, minimizing depleters such as sugar and caffeine, and maintaining an active lifestyle to the value of mindful eating, preparing for special events without compromising goals, and cultivating an inner "food snob" Aimee adds insight to each success strategy that will allow you to enter the New Year with empowerment instead of regrets.
Key Takeaways:
- Prioritize protein intake early in the day to stabilize blood sugar and reduce cravings.
- Minimize depleters: sugar, alcohol, and caffeine, which can lead to overeating and stress.
- Treat holidays as single days, not weeks or months, and return to healthy eating post-celebration.
- Collaborate with family, friends, and coworkers for support and accountability during the season.
Notable Quotes:
- "Holidays are days. They're not weeks, they're not months, but days."
- "My most successful clients treat days in between holiday festivities as they would any other time of year."
- "Shaming and blaming yourself is self sabotage at its finest."
Find Research Citations and Transcript at Blasphemous Nutrition on Substack
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
CHAT ME UP: let me know what's on your mind by texting here!
How to Leave a Review on Apple Podcasts
Via iOS Device
1. Open Apple Podcast App (purple app icon that says Podcasts).
2. Go to the icons at the bottom of the screen and choose “search”
3. Search for “Blasphemous Nutrition”
4. Click on the SHOW, not the episode.
5. Scroll all the way down to “Ratings and Reviews” section
6. Click on “Write a Review” (if you don’t see that option, click on “See All” first)
7. Rate the show on a five-star scale (5 is highest rating) and write a review!
8. Bask in the glow of doing a good deed that makes a difference!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey Rebels, welcome toBlasphemous Nutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I'm Aimee, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
experience.
(00:22):
I'm here to share a more nuancedtake.
On living and eating well tosustain and recover your health.
If you've found most healthadvice to be so generic as to be
meaningless, We're so extremethat it's unrealistic, and you
don't mind the occasional Fbomb.
You've come to the right place.
From dissecting the latestnutrition trends to breaking
(00:43):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the help you need to live a
life you love.
Now let's get started.
MacBook Air Microphone- (01:00):
Welcome back to blasphemous nutrition.
I'm your host, Aimee, and thesedays, I'm all about sipping on
some turmeric chai.
After running through the wetleaves.
I hope that you too are enjoyingthe best parts of the season,
wherever you are.
The holiday season is here.
(01:21):
And no matter where you live,this is the time of year where
things in my field get veryquiet.
Many people prefer to put ontheir blinders to get through
the holiday season withoutfeeling guilty, kind of kicking
that can down the road untilit's January 2nd.
And they're feeling bloated.
(01:42):
Disappointed, regretful, butresolved to begin a new.
Now.
I made just work with a specificdemographic, but nearly all of
my clients are self-professedtype A's with an all or nothing
mindset.
But I've come to think thisprobably reflects the nature of
(02:03):
our Western industrializedculture that we come from.
More than anything else.
After all, this is what getsrewarded.
And at least in the UnitedStates, it's pretty much how we
are trained to be from birth toview the world, starting as
early as Sesame Street's, whichone doesn't belong Two bush
(02:26):
Junior's proclamation thatyou're either with us or you're
against us.
But reality is always morenuanced than this.
And the holidays are not anydifferent.
For my clients who are workingon losing weight, I strongly
advocate that the holidays are atime to practice maintenance and
(02:50):
to take this eight to 10 weekseason as one of avoiding weight
gain, rather than dogmaticallyholding on to any regimen or
guidelines that were laid forthbefore.
We worked together to create arealistic plan that holds on to
some of those foundationalprinciples that we've been
working on while allowing roomfor holiday favorites, as well
(03:15):
as unpredicted events.
Now, if someone is strugglingwith managing a metabolic
disease or an auto-immunecondition, it does get more
complicated than this.
Mainly because the consequencescan be far more dire.
But for the sake of thisepisode, I'm going to stay
within the more benign goals ofmaintaining a healthy weight and
(03:36):
preventing chronic disease.
The reality is this is the exacttime of year where having a
nutritionist or a personaltrainer is like having an ACE up
your sleeve that allows you tostep into the new year ahead of
the curve and energized toresume a more structured plan.
Without carrying the poor energyinflammation, lowered immune
(04:01):
system bloat and excess weightthat you have to work so much
harder to recover from.
Just to get to where you wereback in September.
If I had my way, October andNovember would be the time of
year when there would be a rushof people looking to improve
their health, rather thanwaiting for January, but I don't
(04:24):
control the world and it is whatit is.
So today I wanted to share withyou my top 10 strategies that my
clients use to have an enjoyableholiday season that has them
feeling successful and proud.
Come January 2nd.
Number one.
They have a good source ofprotein early in the day.
(04:49):
Protein digests slower thancarbohydrate, which is a typical
Western breakfast focus, right?
Our oatmeal, our cereals, etcetera.
But by choosing protein, youallow that meal to stay in your
stomach for longer because itdigests More slowly.
And it also has a verystabilizing effect on blood
(05:11):
sugar.
For many people, having proteinin the morning significantly
reduces their need for sugarysnacks and caffeine mid day, and
can even go so far as toreducing the desire to snack
after dinner in the evening.
So aim for a minimum of 20 gramsof protein at your first meal.
(05:32):
But if you are intermittentfasting, you are over 40 or
you're active reach more towards30 or 40 grams of protein for
that first meal.
Number two.
My most successful clients aremindful of and minimize
depleters.
These are sugar, alcohol, andcaffeine.
(05:54):
They set us up to eat more andoverindulge.
I often refer to these asdepleters, because they
typically cost the body morethan they give.
By throwing our blood sugar outof balance, depleting our body
of nutrients that they do notreplace and weakening our immune
system.
Sugar, alcohol and caffeine areoften ubiquitous and heavily
(06:18):
utilized during the holidays toget through all of the
activities and all of thetraditions.
But they're also the culpritsthat leave us the most depleted
come January.
Now you might be surprised thatI included caffeine in this
list.
And that is mainly becausecaffeine while for some people
(06:38):
can act as an appetitesuppressant.
For some people.
The stress response thatcaffeine gives them.
Ends up causing blood sugarissues and cravings later in the
day, it can also disrupt oursleep, which then is really a
setup for all sorts of problems,because we rely on even more
(07:00):
caffeine to get through the day.
We're more likely to reach forsugar because we're tired and
we're less likely to staycommitted to any kind of
exercise protocol or meal prepif we're exhausted.
So this is why I've includedcaffeine in the list.
You want to minimize the use ofsugar, alcohol, and caffeine.
(07:20):
Aside from small doses atspecific planned events.
Number three.
My most successful clients stayactive.
They find ways to stick to theirexercise plan.
The extra food during theholidays, coupled with reduced
activity is often the root ofmost individuals, holiday weight
(07:41):
gain.
So you want to keep yourappointment with physical
activity sacred.
It's not only crucial tomaintaining your fitness level
as well as your weight, but itdoes go a long way to combating
stress eating.
By keeping your mood high.
This is also a really great timeto hire a personal trainer or
(08:02):
grab a walking buddy for greateraccountability.
If you need it.
And if your typical fitnessroutine is totally at odds.
With the holiday schedule, thenkeep a bare minimum your
priority and make sure that youget out and get those
endorphins.
Even if it doesn't look perfect.
(08:22):
On days that you really lack themotivation or you simply don't
have time to complete yourexercise routine.
Just do 10 minutes commit tojust 10 minutes of activity.
You will likely end up doingmore than that once you get
started.
But even if you only end updoing the 10 minutes, this is
still a lot better than nothing.
(08:44):
This still is a very strongcommitment to the activity and
to keeping physical activity apart of your routine, no matter
what.
Even if it doesn't look like youwant it to look like.
And this goes a long way inhelping you maintain your
weight, reduce food cravings.
(09:05):
And counter the all or nothingmindset that exacerbates an
already challenging situation.
Number four, my clients neversave their calories for that big
party or holiday meal.
Minimizing food during the dayis only a setup to overindulge
(09:25):
in the evening.
If you're attending a holidayfunction, it's really best to
eat ahead of time to lessen yourhunger.
If the party is in the evening,eat breakfast, lunch, and
perhaps a snack beforehand.
Treat it like you would anyother day, since you have eaten
meals early in the day, you'llbe less tempted to go overboard
(09:46):
and make choices that you willregret later.
However, if you choose to starveall day long in an attempt to
save up your calories for theparty, you will step in.
So famished by the time itbegins that it will be difficult
to make wise choices.
Number five, my most successfulclients treat days in between
(10:11):
holiday festivities as theywould any other time of year.
Holidays are days they're notweeks.
They're not months, but days.
My most successful clients treatthem this way.
Definitely enjoy yourself onthat particular holiday, but
(10:33):
then go right back to yourhealthy eating plan at the next
meal.
If you are hosting, sendleftovers home with others and
avoid taking any leftovers homewith you.
If you are a guest.
And if you're in one of thosesituations where the host will
not take no for an answer andthey shoved the leftovers in
(10:54):
your hands, as you're leaving.
You can choose to give them tosomeone who is sleeping out on
the streets or just take it tothe dumpster and put it in the
dumpster.
You are not obligated to eatfoods that are not good for your
body.
Now, if you're in a situationwhere there are numerous events
(11:16):
within a week.
Make a plan beforehand about howyou will put your health at the
forefront when there's lots ofunhealthy foods and terribly
delicious temptations availablethat can derail your efforts.
If you do not plan ahead, youare at the mercy of circumstance
(11:37):
and this more often than not,does not turn out well for you.
Number six, my most successfulclients cultivate their inner
foods knob.
You want to be discriminatingwith your treats?
If you're like me and you reallylove pumpkin pie, but you're
kind of ambivalent about mashedpotatoes.
Then skip the spuds and onlyhave the PI.
(12:00):
Choose the highest qualityyummiest options available and
have a portion of that.
Honestly, a lot of what isoffered this time of year.
Isn't actually that exciting ordoesn't even really taste that
great.
But we have a tendency to nibbleon it or pick it up and bring it
home because it's there, orothers are participating or it's
(12:24):
just seasonally appropriate.
And it's what we do.
So you want to maintain thismindfulness and also elevate
your standards.
Be discerning, choose what isreally going to satisfy you, not
just emotionally, but physicallyas well.
Number seven.
(12:45):
My most successful clients neverforget about their own needs.
Meeting everybody else's demandsand expectations leaves you
spent and stressed.
And highly likely to reach foran extra cookie or glass of wine
to unwind.
So you want to schedule time torestore your reserves several
(13:05):
times a week.
This could be a 15 minute briskwalk.
A massage, a meditation sessionwith an app or a yoga session.
These can do wonders to help youstay grounded and help you keep
your commitments solid.
My most successful clients arethe ones who are as committed to
(13:26):
their own health and happinessas they are committed to their
loved ones.
Number eight, my most successfulclients stand far away from the
food table when they're atpotlucks.
They also.
Implement various tactics thatare.
Kind of old school, like whatour mothers and grandmothers
(13:46):
did, like carrying a beverage inyour dominant hand.
Keeping a clutch or like alittle hand purse in your hand,
keeping your hands occupied,right?
Keeping temptations out ofsight.
All of these things can actuallygo a long way to prevent
mindless snacking.
Now, when you do make your foodchoices, start with your
(14:07):
vegetables and your proteins,and this fills your belly with
the most nutrient dense optionsand help stabilize your blood
sugar.
It also leaves less room forsome of those treats that you
definitely want to enjoy, butultimately aren't supportive of
your goals.
At a social event spend as muchtime as you can socializing.
(14:30):
When you do get your plate.
Eat your protein and yourveggies first.
And keep your hands occupied sothat you're not tempted to grab
some of the little nibbles thatmay be stationed at various
places at the event.
Number nine.
My most successful clients willoften bring healthier options to
(14:51):
parties and gatherings.
They do not expect nor rely uponothers to know exactly how they
need to eat.
They take responsibility forthat, and also brings something
enjoyable to offer to others.
Holiday parties are a great timeto experiment with preparing a
healthier dish before trying itout in your own family.
(15:11):
Or you can create and bring anoption that fits within your
health goals so that you're notexclusively reliant upon what
other people are preparing forthe crowd.
Number 10.
My most successful clients oftenrecruit support from others.
They don't have any intention oraim to go it alone.
(15:32):
They reach out to friends, tofamilies and coworkers to find
creative ways to help them stayaccountable and mindful for
their longterm goals.
This could be reaching out toyour partner and asking for a
commitment to a 10 minute walkafter dinner during the holiday
season to look at the lights.
And stay active while connectingtogether.
(15:54):
This could look likecollaborating with your
coworkers to go for a lunchtimewalk.
Many, many people are concernedabout their health and most of
us find this time of year achallenge.
So collaborating with others.
Be at your coworkers or familymembers were a good friend to
stay active during the holidays.
(16:15):
Can be a great way to gathersupport, to stay committed to
your goals.
So use these tips to create anoverall plan to mitigate the
impact that the holidays mayhave.
And you'll be able to slide intothe new year without regret and
better tools to even navigatefuture holidays as well.
(16:36):
By having even a loose plan inplace, you do give yourself some
guidance before stepping intoattempting situation.
And listen.
Nobody's perfect.
So if you end up making a choiceone day that you regret, just
pick yourself up and take thevery next meal to get back on
track as though it neverhappened.
(16:57):
Shaming and blaming yourself isself sabotage at its finest.
The only thing that you may wantto look back upon is an
assessment of how you might doit differently next time.
And if there's anything that youtake away from that, keep that
in mind for the future, but thenjust dust yourself off recommit
(17:19):
to your health and begin withthe very next meal or scheduled
workout to get back on track.
All right, folks.
I hope that this has beenhelpful for you.
And empowering you to step intothe holiday season with plans
and guidelines to keep yourhealth a priority.
Until next week, my blasphemousbuddies.
(17:40):
Stay connected, stay committedand question the status quo when
it doesn't serve you.
If you have found some Nuggetsof Wisdom, make sure to
subscribe, rate, and shareBlasphemous Nutrition with those
you care about.
As you navigate the labyrinth ofhealth advice out there,
remember, health is a journey,not a dietary dictatorship.
(18:02):
Stay skeptical, stay daring, andchallenge the norms that no
longer serve you.
If you've got burning questionsor want to share your own flavor
of rebellion, slide into my DMs.
Your stories fuel me, and I lovehearing them.
Thanks again for tuning in toBlasphemous Nutrition.
Until next time, this is Aimeesigning off, reminding you that
(18:25):
truth is nuanced, and any dishcan be made better with a little
bit of sass.
Hey Rebels, welcome toBlasphemous Nutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I'm Aimee, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
experience.
(00:22):
I'm here to share a more nuancedtake.
On living and eating well tosustain and recover your health.
If you've found most healthadvice to be so generic as to be
meaningless, We're so extremethat it's unrealistic, and you
don't mind the occasional Fbomb.
You've come to the right place.
From dissecting the latestnutrition trends to breaking
(00:43):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the help you need to live a
life you love.
Now let's get started.
MacBook Air Microphone- (01:00):
Welcome back to blasphemous nutrition.
I'm your host, Aimee, and thesedays, I'm all about sipping on
some turmeric chai.
After running through the wetleaves.
I hope that you too are enjoyingthe best parts of the season,
wherever you are.
The holiday season is here.
(01:21):
And no matter where you live,this is the time of year where
things in my field get veryquiet.
Many people prefer to put ontheir blinders to get through
the holiday season withoutfeeling guilty, kind of kicking
that can down the road untilit's January 2nd.
And they're feeling bloated.
(01:42):
Disappointed, regretful, butresolved to begin a new.
Now.
I made just work with a specificdemographic, but nearly all of
my clients are self-professedtype A's with an all or nothing
mindset.
But I've come to think thisprobably reflects the nature of
(02:03):
our Western industrializedculture that we come from.
More than anything else.
After all, this is what getsrewarded.
And at least in the UnitedStates, it's pretty much how we
are trained to be from birth toview the world, starting as
early as Sesame Street's, whichone doesn't belong Two bush
(02:26):
Junior's proclamation thatyou're either with us or you're
against us.
But reality is always morenuanced than this.
And the holidays are not anydifferent.
For my clients who are workingon losing weight, I strongly
advocate that the holidays are atime to practice maintenance and
(02:50):
to take this eight to 10 weekseason as one of avoiding weight
gain, rather than dogmaticallyholding on to any regimen or
guidelines that were laid forthbefore.
We worked together to create arealistic plan that holds on to
some of those foundationalprinciples that we've been
working on while allowing roomfor holiday favorites, as well
(03:15):
as unpredicted events.
Now, if someone is strugglingwith managing a metabolic
disease or an auto-immunecondition, it does get more
complicated than this.
Mainly because the consequencescan be far more dire.
But for the sake of thisepisode, I'm going to stay
within the more benign goals ofmaintaining a healthy weight and
(03:36):
preventing chronic disease.
The reality is this is the exacttime of year where having a
nutritionist or a personaltrainer is like having an ACE up
your sleeve that allows you tostep into the new year ahead of
the curve and energized toresume a more structured plan.
Without carrying the poor energyinflammation, lowered immune
(04:01):
system bloat and excess weightthat you have to work so much
harder to recover from.
Just to get to where you wereback in September.
If I had my way, October andNovember would be the time of
year when there would be a rushof people looking to improve
their health, rather thanwaiting for January, but I don't
(04:24):
control the world and it is whatit is.
So today I wanted to share withyou my top 10 strategies that my
clients use to have an enjoyableholiday season that has them
feeling successful and proud.
Come January 2nd.
Number one.
They have a good source ofprotein early in the day.
(04:49):
Protein digests slower thancarbohydrate, which is a typical
Western breakfast focus, right?
Our oatmeal, our cereals, etcetera.
But by choosing protein, youallow that meal to stay in your
stomach for longer because itdigests More slowly.
And it also has a verystabilizing effect on blood
(05:11):
sugar.
For many people, having proteinin the morning significantly
reduces their need for sugarysnacks and caffeine mid day, and
can even go so far as toreducing the desire to snack
after dinner in the evening.
So aim for a minimum of 20 gramsof protein at your first meal.
(05:32):
But if you are intermittentfasting, you are over 40 or
you're active reach more towards30 or 40 grams of protein for
that first meal.
Number two.
My most successful clients aremindful of and minimize
depleters.
These are sugar, alcohol, andcaffeine.
(05:54):
They set us up to eat more andoverindulge.
I often refer to these asdepleters, because they
typically cost the body morethan they give.
By throwing our blood sugar outof balance, depleting our body
of nutrients that they do notreplace and weakening our immune
system.
Sugar, alcohol and caffeine areoften ubiquitous and heavily
(06:18):
utilized during the holidays toget through all of the
activities and all of thetraditions.
But they're also the culpritsthat leave us the most depleted
come January.
Now you might be surprised thatI included caffeine in this
list.
And that is mainly becausecaffeine while for some people
(06:38):
can act as an appetitesuppressant.
For some people.
The stress response thatcaffeine gives them.
Ends up causing blood sugarissues and cravings later in the
day, it can also disrupt oursleep, which then is really a
setup for all sorts of problems,because we rely on even more
(07:00):
caffeine to get through the day.
We're more likely to reach forsugar because we're tired and
we're less likely to staycommitted to any kind of
exercise protocol or meal prepif we're exhausted.
So this is why I've includedcaffeine in the list.
You want to minimize the use ofsugar, alcohol, and caffeine.
(07:20):
Aside from small doses atspecific planned events.
Number three.
My most successful clients stayactive.
They find ways to stick to theirexercise plan.
The extra food during theholidays, coupled with reduced
activity is often the root ofmost individuals, holiday weight
(07:41):
gain.
So you want to keep yourappointment with physical
activity sacred.
It's not only crucial tomaintaining your fitness level
as well as your weight, but itdoes go a long way to combating
stress eating.
By keeping your mood high.
This is also a really great timeto hire a personal trainer or
(08:02):
grab a walking buddy for greateraccountability.
If you need it.
And if your typical fitnessroutine is totally at odds.
With the holiday schedule, thenkeep a bare minimum your
priority and make sure that youget out and get those
endorphins.
Even if it doesn't look perfect.
(08:22):
On days that you really lack themotivation or you simply don't
have time to complete yourexercise routine.
Just do 10 minutes commit tojust 10 minutes of activity.
You will likely end up doingmore than that once you get
started.
But even if you only end updoing the 10 minutes, this is
still a lot better than nothing.
(08:44):
This still is a very strongcommitment to the activity and
to keeping physical activity apart of your routine, no matter
what.
Even if it doesn't look like youwant it to look like.
And this goes a long way inhelping you maintain your
weight, reduce food cravings.
(09:05):
And counter the all or nothingmindset that exacerbates an
already challenging situation.
Number four, my clients neversave their calories for that big
party or holiday meal.
Minimizing food during the dayis only a setup to overindulge
(09:25):
in the evening.
If you're attending a holidayfunction, it's really best to
eat ahead of time to lessen yourhunger.
If the party is in the evening,eat breakfast, lunch, and
perhaps a snack beforehand.
Treat it like you would anyother day, since you have eaten
meals early in the day, you'llbe less tempted to go overboard
(09:46):
and make choices that you willregret later.
However, if you choose to starveall day long in an attempt to
save up your calories for theparty, you will step in.
So famished by the time itbegins that it will be difficult
to make wise choices.
Number five, my most successfulclients treat days in between
(10:11):
holiday festivities as theywould any other time of year.
Holidays are days they're notweeks.
They're not months, but days.
My most successful clients treatthem this way.
Definitely enjoy yourself onthat particular holiday, but
(10:33):
then go right back to yourhealthy eating plan at the next
meal.
If you are hosting, sendleftovers home with others and
avoid taking any leftovers homewith you.
If you are a guest.
And if you're in one of thosesituations where the host will
not take no for an answer andthey shoved the leftovers in
(10:54):
your hands, as you're leaving.
You can choose to give them tosomeone who is sleeping out on
the streets or just take it tothe dumpster and put it in the
dumpster.
You are not obligated to eatfoods that are not good for your
body.
Now, if you're in a situationwhere there are numerous events
(11:16):
within a week.
Make a plan beforehand about howyou will put your health at the
forefront when there's lots ofunhealthy foods and terribly
delicious temptations availablethat can derail your efforts.
If you do not plan ahead, youare at the mercy of circumstance
(11:37):
and this more often than not,does not turn out well for you.
Number six, my most successfulclients cultivate their inner
foods knob.
You want to be discriminatingwith your treats?
If you're like me and you reallylove pumpkin pie, but you're
kind of ambivalent about mashedpotatoes.
Then skip the spuds and onlyhave the PI.
(12:00):
Choose the highest qualityyummiest options available and
have a portion of that.
Honestly, a lot of what isoffered this time of year.
Isn't actually that exciting ordoesn't even really taste that
great.
But we have a tendency to nibbleon it or pick it up and bring it
home because it's there, orothers are participating or it's
(12:24):
just seasonally appropriate.
And it's what we do.
So you want to maintain thismindfulness and also elevate
your standards.
Be discerning, choose what isreally going to satisfy you, not
just emotionally, but physicallyas well.
Number seven.
(12:45):
My most successful clients neverforget about their own needs.
Meeting everybody else's demandsand expectations leaves you
spent and stressed.
And highly likely to reach foran extra cookie or glass of wine
to unwind.
So you want to schedule time torestore your reserves several
(13:05):
times a week.
This could be a 15 minute briskwalk.
A massage, a meditation sessionwith an app or a yoga session.
These can do wonders to help youstay grounded and help you keep
your commitments solid.
My most successful clients arethe ones who are as committed to
(13:26):
their own health and happinessas they are committed to their
loved ones.
Number eight, my most successfulclients stand far away from the
food table when they're atpotlucks.
They also.
Implement various tactics thatare.
Kind of old school, like whatour mothers and grandmothers
(13:46):
did, like carrying a beverage inyour dominant hand.
Keeping a clutch or like alittle hand purse in your hand,
keeping your hands occupied,right?
Keeping temptations out ofsight.
All of these things can actuallygo a long way to prevent
mindless snacking.
Now, when you do make your foodchoices, start with your
(14:07):
vegetables and your proteins,and this fills your belly with
the most nutrient dense optionsand help stabilize your blood
sugar.
It also leaves less room forsome of those treats that you
definitely want to enjoy, butultimately aren't supportive of
your goals.
At a social event spend as muchtime as you can socializing.
(14:30):
When you do get your plate.
Eat your protein and yourveggies first.
And keep your hands occupied sothat you're not tempted to grab
some of the little nibbles thatmay be stationed at various
places at the event.
Number nine.
My most successful clients willoften bring healthier options to
(14:51):
parties and gatherings.
They do not expect nor rely uponothers to know exactly how they
need to eat.
They take responsibility forthat, and also brings something
enjoyable to offer to others.
Holiday parties are a great timeto experiment with preparing a
healthier dish before trying itout in your own family.
(15:11):
Or you can create and bring anoption that fits within your
health goals so that you're notexclusively reliant upon what
other people are preparing forthe crowd.
Number 10.
My most successful clients oftenrecruit support from others.
They don't have any intention oraim to go it alone.
(15:32):
They reach out to friends, tofamilies and coworkers to find
creative ways to help them stayaccountable and mindful for
their longterm goals.
This could be reaching out toyour partner and asking for a
commitment to a 10 minute walkafter dinner during the holiday
season to look at the lights.
And stay active while connectingtogether.
(15:54):
This could look likecollaborating with your
coworkers to go for a lunchtimewalk.
Many, many people are concernedabout their health and most of
us find this time of year achallenge.
So collaborating with others.
Be at your coworkers or familymembers were a good friend to
stay active during the holidays.
(16:15):
Can be a great way to gathersupport, to stay committed to
your goals.
So use these tips to create anoverall plan to mitigate the
impact that the holidays mayhave.
And you'll be able to slide intothe new year without regret and
better tools to even navigatefuture holidays as well.
(16:36):
By having even a loose plan inplace, you do give yourself some
guidance before stepping intoattempting situation.
And listen.
Nobody's perfect.
So if you end up making a choiceone day that you regret, just
pick yourself up and take thevery next meal to get back on
track as though it neverhappened.
(16:57):
Shaming and blaming yourself isself sabotage at its finest.
The only thing that you may wantto look back upon is an
assessment of how you might doit differently next time.
And if there's anything that youtake away from that, keep that
in mind for the future, but thenjust dust yourself off recommit
(17:19):
to your health and begin withthe very next meal or scheduled
workout to get back on track.
All right, folks.
I hope that this has beenhelpful for you.
And empowering you to step intothe holiday season with plans
and guidelines to keep yourhealth a priority.
Until next week, my blasphemousbuddies.
(17:40):
Stay connected, stay committedand question the status quo when
it doesn't serve you.
If you have found some Nuggetsof Wisdom, make sure to
subscribe, rate, and shareBlasphemous Nutrition with those
you care about.
As you navigate the labyrinth ofhealth advice out there,
remember, health is a journey,not a dietary dictatorship.
(18:02):
Stay skeptical, stay daring, andchallenge the norms that no
longer serve you.
If you've got burning questionsor want to share your own flavor
of rebellion, slide into my DMs.
Your stories fuel me, and I lovehearing them.
Thanks again for tuning in toBlasphemous Nutrition.
Until next time, this is Aimeesigning off, reminding you that
(18:25):
truth is nuanced, and any dishcan be made better with a little
bit of sass.
Popular Podcasts
Bookmarked by Reese's Book Club
Welcome to Bookmarked by Reese’s Book Club — the podcast where great stories, bold women, and irresistible conversations collide! Hosted by award-winning journalist Danielle Robay, each week new episodes balance thoughtful literary insight with the fervor of buzzy book trends, pop culture and more. Bookmarked brings together celebrities, tastemakers, influencers and authors from Reese's Book Club and beyond to share stories that transcend the page. Pull up a chair. You’re not just listening — you’re part of the conversation.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com