How to Enjoy Thanksgiving without Overeating, Binging or Feeling Guilty

turkey

Canadian Thanksgiving Is this weekend, and American Thanksgiving is not far behind!

Thanksgiving and other special occasions are usually events that are celebrated with food…and LOTS of it. It’s a time where we joke about bringing a pair of sweat pants so we can let our bellies purposely expand.

Do you feel fearful about losing control with food when it comes to celebrations?

  • Maybe you are scared that if you eat food that you normally view as “bad”, or a “big no-no” in your nutrition plan, you know you won’t be able to stop eating and eating.
  • If you count macros or calories, maybe you stress about how to keep track of your numbers if you do not know exactly how many calories, points, macros, etc grandma’s homemade food is.
  • Maybe you starve yourself all day just to save your calories for the huge Turkey Dinner, and then end up feeling painfully uncomfortable because you overate three times over.
  • Maybe you feel so guilty for eating so much food that the next day you over-exercise to work off all the “damage”.
  • You may find yourself increasingly anxious as Thanksgiving approaches, and you work extra hard at the gym so that you can allow yourself to eat the Turkey dinner.
  • You can’t stop focusing on the number on that scale, and you feel so anxious about gaining weight that you just stay so obsessed about not letting that number on the scale move up, and as a result, feel anxious and stressed overall.

What do all the above scenarios have in common? It all involves how much energy is revolved around your relationship with food and body image. I personally have suffered from all the above situations in the past, and it’s exhausting! So much energy is put into maintaining a certain number on the scale and a certain physique, and I thought the answer was just about what I put in my mouth. So I developed a rigid mindset where I only allowed myself to eat extremely clean foods and would punish myself with destructive self-talk if I ate something that was “not healthy”.

So I’m writing this post because if you can relate to the above situations, I’m reaching out to let you know that there’s hope and you can get out of this love-hate relationship with food.

Here are some guidelines on how to approach Thanksgiving in a proactive way:

  • Create a daily mindful ritual that helps you feel grounded first thing in the morning.
    • I personally apply my Young Living Essential Oils “Joy” and “Abundance” on, and say a positive affirmation that helps me feel into my Higher (Empowered) Self. I start my day in responding mode, rather than reacting mode. Feeling grounded first thing in the morning allows you to build your tolerance to stress.  (start your free account with Young Living so you can receive 24% off retail price and get them delivered straight to your home!)
    • I suggest not to check your emails first thing in the morning because then you are setting yourself up for starting your day in reaction mode. This just creates stress.
  • Eat normally as if you would everyday. Nourish your body, eat regular macro-nutrient balanced meals throughout the day.
  • Drink lots of water throughout the day, you can squeeze fresh lemon in there for improving your digestion and flavour. You can also use Young Living Essential oils in here such as lime, lemon or grapefruit.
  • Move your body because you are respecting it, not because you fear food, fear body fat or are punishing your body.
  • When it comes to the actual celebration meal, here are some ways to prep:
    • Mentally: Prep yourself by telling yourself that the focus is about staying in JOY and CONNECTION with others. Put the social in the foreground, and food in the background.  Give yourself permission to enjoy the food – do not worry about staying within your macros, calories, points, etc. The more stress you put on yourself, the less you will enjoy the overall experience. Thanksgiving is a time to truly focus on gratitude- be thankful for all that you have in your life, keep this as the focus.
    •  Emotionally: Take deep breaths, if you have time, engage in your morning ritual by stating your affirmation and breathing in and applying essential oils, bring them with you as tools to soothe. Or if you don’t use oils, have an image of something calming to come back to in your mind when you start to feel stressed or anxious.
    • Physically: Eat mindfully and slowly, really let yourself savour the food.
    • Spiritually: Stay in connection with yourself, checking in with your level of anxiety and calming down if you notice the anxiety is rising.

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My Most Recent Client Body Love Story

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“Since working with you last year, I have not been on a diet in a year (the old me probably would have been on 6-12 diets by now) and guess what?  I’ve lost 13 pounds.  Thirteen pounds, without even “trying”.  Thirteen pounds that my body no longer needed and was really to let go of.  I feel lighter physically, but mostly mentally.  I am no longer carrying around the weight of “not good enough”.  I feel free.  I love myself more and feel more confident in my skin that I ever have and I just wanted to say thank you, Roz.  Thank you for giving me the tools and encouragement to step in to my power and learn to love myself, flaws and all.  And as an added bonus to this amazing year of transformation, self-love and healing, my back pain is all but gone.  In part because I have started listening to the whispers of my body and not waiting for it to SCREAM at me. Thank you again for everything.  My life is better because of you”. ~ Brandi B. 

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Rosalyn is Founder of Holistic Body Love, Registered Psychologist & a Mindset Coach. She is the go-to person to help you feel more empowered in your relationship with food, body image, weight, positive self-talk, relationships with other people and money mindset. Her website is http://www.holisticbodylove.ca

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2 Steps to Improve Strained Relations

Family Love

We’re coming to that family time of year. It’s a time when we gather together to celebrate, eat and drink too much and generally have a fabulous time.  And it’s also a time when we find ourselves getting together with people who may very well rub us up the wrong way – family members, who for one reason or another, we always find ourselves at odds with, who we’ve managed to avoid for most of the rest of the year.

Wayne Dyer once said that your friends are a way of compensating for your family. And there’s no doubt about it – families can be hard work. We often find ourselves in the midst of arguments or full-on shouting matches at a time when we should be enjoying the company of those we love.

So what can we do?

Well, here’s a two-step process that might help. Continue reading

Your personal healthy lifestyle inventory 2016

Your Personal Healthy Lifestyle Inventory – 2016 and Beyond

Your personal healthy lifestyle inventory 2016 download

Each and every day is an opportunity for self-improvement.

Doing a personal inventory of our healthy lifestyle can be vital. Each year, or even more often, everyone should put together a list of what has worked and what hasn’t in their quest for optimal fitness and health.

Here are ten reasons why you need to do a personal healthy lifestyle inventory regularly:

  1. You will know what worked for you – You will be able to look at your list and see where your best successes were.
  2. You’ll know what didn’t work for you – Knowing what isn’t great is as important as knowing what is.
  3. You can figure out what you really enjoyed – You will be able to see exactly which activities you really enjoyed. (The more you like, the more you will do it.)
  4. You’ll know what you loathed – Knowing what you really disliked doing will save you from doing it again.
  5. You can figure out what was unsafe – You can figure out what you did that was uncomfortable or caused pain. Remembering what hurt you can prevent injuries in the future.
  6. You can match up things that you like – You might like smoothies and spin classes. Those are the things that you can focus on in the future.
  7. You can plan more fun in your fitness – A list of your favorite things can help turn fitness into fun.
  8. You can set goals based on what works – Great goals are key to success. By using what works and what we like, we can get to our goals much faster.
  9. Your goals may include travel and you can start planning – If you decide that long hikes on New Zealand’s mountains are in order, you can start planning your trip now.
  10. You can plan ahead to succeed – Setting achievable goals that involve pleasant activities can virtually guarantee our success.

Use Michele the Trainer’s Healthy Lifestyle Personal Inventory to move forward for your future. The tables contain your information that is unique to you! Use the Smart Goals and Dreams tables to know where you want to work towards in 2016.

Fill out your Michele the Trainer’s Personal Healthy Lifestyle Inventory today and get your goals set.

Download Michele the Trainers Healthy Lifestyle Personal Inventory PDF


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Michele the Trainer is your Mobile Concierge Celebrity Personal Trainer – Voted best L.A. Trainer 2013/2014/2015/2016

Michele the Trainer is your Wellness Expert, Motivational and Wellness Speaker, Published Author, Concierge Celebrity Personal Trainer, voted Best Fitness Trainer Los Angeles Daily News 2013/2014. Michele’s success losing 165 pounds holistically and keeping it off since 1998 is very inspirational. Click here for fun free stuff and information from Michele the Trainer

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