Real Food Stories
The question of "what to eat" can feel endlessly confusing, especially when we contend with our own deeply ingrained beliefs and stories around food. Blame social media, the headline news, and let's not get started on family influences. Passed down from generations of women and men to their daughters, it's no wonder women are so baffled about how to stay healthy the older we get.
As a nutritionist and healthy eating chef, combined with her own personal and professional experience, Heather Carey has been connected to years of stories related to diets, weight loss, food fads, staying healthy, cooking well, and eating well. Beliefs around food start the day we try our first vegetables as babies and get solidified through our families, cultures, and messages we receive throughout our lifetime.
We have the power to call out our food beliefs so we can finally make peace with what we eat and get on with enjoying the real food and lives we deserve. Listen in to find out how to have your own happy ending to your real food story. Connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com or www.greenpalettekitchen.com
Real Food Stories
104. More Joy, Less Stress: Navigating the Holidays with Ease
Unlock the secret to a stress-free and joyful holiday season!
Imagine stepping into the festivities with a sense of calm and balance, rather than being overwhelmed by stress or striving for impossible perfection. Drawing from the best of my personal experiences and practical insights, I journey through the art of prioritizing self-care amidst the chaos of the holidays.
In this episode, we unravel the essential habits for a healthier holiday, especially for women navigating midlife and menopause. Explore how mindful nutrition and alcohol moderation can transform your holiday experience, maintaining your energy and keeping cravings at bay. Learn the secret of a calming bedtime routine and how daily gratitude can shift your perspective, setting the stage for a regret-free new year.
Dive into the "More Joy, Less Stress, Healthy Holiday Reset" program, a treasure trove of tips, recipes, and support to help you breeze through the holidays with ease. Share in the warmth of community and take the first step toward a joyful, balanced holiday season.
SIGN UP HERE for More Joy, Less Stress Healthy Holiday Reset, its FREE!
Links I reference:
Episode 81: The About Protein in Midlife
Episode 26: Why I Quit Drinking for Good
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Hi everyone and welcome back to Real Food Stories. I hope you had a very nice Thanksgiving weekend. I, for one, celebrated relatively drama-free this year and I had all my kids home for a couple of days, which is always a treat For me. That is what the holidays represent first, being with my family and just relaxing, no work pressure, taking walks, playing games. It was so much fun and I think this was the first year that I did not feel utterly exhausted after the holidays, and here's why I was really giving this some thought.
Speaker 1:Number one I rested a lot. I made sure not to sacrifice my sleep. I mean, I have kids who can stay up way past my bedtime, but everyone this year seemed into prioritizing sleep and getting to sleep relatively early, which was great. I was really organized with food. Now, if you know me, you know that I am a meal planner. Planning meals is, I think, one of the keys to eating healthy. So this year I just made sure I got really organized, because my kids were home for almost a week, which was highly unusual. So having all three at home meant more dinners cooked, because we all know that this is not just about Thanksgiving and planning for Thanksgiving, but the few days before and the few days after you still have to have food in your house. So I was really on top of meal planning and making things like big pots of soup that we could eat for dinner and then have for lunch. I also made sure to get myself outside for walks with my dog in the sunlight, because this time of year gets so dark so fast and it can really drain my energy For me. I'm very sensitive to the winter darkness and it just takes me a little while to adjust to it. So getting outside for me is more important than ever, even though it's freezing out and I don't love that. But I did force myself to get outside as much as possible. And finally, I really kept on track with my food. I enjoyed Thanksgiving. I tried all the pies, because my family is really big on having multiple desserts in a sort of friendly competition for who makes the best pie and I tried them all and they were all delicious. And then I was back to getting on track with my normal routine. And here we are one big holiday down and at least four more to go, depending on what you celebrate during this time.
Speaker 1:So if you're tuning in today, chances are you're feeling a mix of excitement and overwhelm about the holiday season. I totally get this. This time of year is so full of opportunities for joy, for connection and celebrating, but let's be honest, it can also feel very busy and very chaotic. So if you're more of a sensitive human being, like I am, sometimes it can feel very, very draining. Between the endless to-do lists, the family dynamics, the late nights, the sugary treats and yes, let's include the stress from entertaining and shopping for gifts. It's easy to feel completely out of balance and if you're, like me, navigating midlife or menopause on top of it all, the challenges can sometimes feel a little more intense. But here's the good news the holidays don't have to leave you feeling burned out, bloated or regretful. They really do not.
Speaker 1:Tomorrow, I am launching the More Joy, less Stress, healthy Holiday Reset, which I wanted to share first of all, is totally free. You heard that right. It is totally free. This is my gift to you, and if you can relate to holiday madness in any way, shape or form, you definitely don't want to miss out on it. This isn't about deprivation or perfectionism. I'm not going to tell you to diet through the next month or anything weird like that.
Speaker 1:The reset is really about showing yourself some consideration and creating small, intentional habits that can make a gigantic difference. It's so easy to get on autopilot at this time of year, so consider me like your guide or that friend that gives you a gentle nudge to make sure you're taking care of yourself. So I thought it would be a great idea to get on and talk about some of the things that I include in the reset. And, by the way, the link to sign up is in the show notes. Just go and sign up. It costs you absolutely nothing. There's no pressure. You're not going to get on Zoom and we don't have to show up or anything. This is like an at your own pace kind of a thing. I have recipes, I have tips and tricks and action steps, and it's really no pressure on anything. So just go and sign up. It costs you nothing.
Speaker 1:So here's what I want to cover today to help you get through to 2025 intact and feeling your best, and I go through these in much more detail in the reset, along with those actionable steps I just mentioned. And yes, there's even recipes delicious, nutritious, holiday-focused recipes for snacks, appetizers, side dishes, desserts, mocktails it's all in there. So here's what I want to cover today. I want to talk about how to manage stress and shift your mindset so the holidays feel less overwhelming. I also want to talk about how to fuel your body with the right foods to keep your energy up and your cravings in check. Let's also talk about navigating alcohol and sleep so you can wake up feeling rested instead of wrecked. And, finally, how to find joy and self-compassion with yourself, because that's really what this season is all about, isn't it All right?
Speaker 1:Let's start with mindset, because this, for me, really is the foundation for everything else in life. Now, the word mindset, I know, gets thrown around. It's all over social media. Who knows what mindset is anyway? And I talk about it quite a bit, so I'm going to go into a little bit of an explanation of what I am talking about.
Speaker 1:Your mindset is basically the lens through which you see the world. It's the thoughts, the beliefs, the attitudes that shape how you approach situations, challenges and even opportunities. It's like the mental framework that drives your choices and reactions. So, for example, if you go into the holiday season thinking there is no way I can stay healthy right now, everything is just too overwhelming, or there's just too much of everything alcohol, sugar, parties that belief is going to guide your actions. You might throw in the towel before you even try and by the time January rolls around you will feel stuck. But if you shift that belief, even just a little, to something like I can take small steps to feel good and still enjoy the holidays because I want to start the new year feeling rested and clear-headed. Because I want to start the new year feeling rested and clear-headed, then you are opening the door to possibility Suddenly.
Speaker 1:It's not about perfection or trying to control everything or this, I don't care attitude. It's about doing what feels good for you in the moment. Mindset isn't about toxic positivity or pretending everything is fine. When it's not no-transcript. It's saying okay, I can't change the holiday chaos, but I can choose how I respond to it. And here is the best part Mindset is something you can practice and strengthen just like a muscle. Every time you pause, reframe a negative thought or approach a challenge with curiosity instead of frustration, you're building a mindset that serves you. It's not about being perfect. It's about being intentional and kind to yourself, especially during busy, stressful times like the holidays. So if you approach the holidays feeling overwhelmed and defeated before they even begin. It's so much harder to make choices that feel good for your body and your mind.
Speaker 1:I know for me that many, many years ago, like many moons ago, feels like a lifetime ago my attitude about the holidays was so radically different than it is today. I used to have that I will think about it in January attitude, because, well, I don't know the cookies, the dessert, the huge meals and all of the drinks and everyone around me was doing it too. I was not alone, I had company to do this with. I definitely had a who cares? Attitude until until it was January 2nd and then reality hit. I look back at those memories and it's so hard to believe that this was actually me, feeling so bad about myself, swearing it would never happen again, figuring out what diet to jump onto, lasting only a few days, and just beating myself up. It wasn't until I learned more about self-compassion and kindness for myself that I shifted my thinking and my mindset.
Speaker 1:Here's the thing the holidays are busy and they're fun and emotional and exhausting. They are all of the things wrapped up with a pretty little bow. Holidays create stress. That's just the reality. But there's a difference between healthy stress, the kind that gives you energy and focus, and then chronic stress, which can leave you feeling depleted and out of control. And, side note, when you're under chronic stress, your body releases cortisol, your stress hormone and high cortisol levels can throw off your sleep, your mood, your energy and even your ability to maintain a stable weight. It's also a big reason why stress often leads to cravings, especially for sugar and carbs and alcohol. So for me, holidays represented a way to de-stress from the whole year. This was the finale. But for all the overeating and drinking, all I was often left with was about five extra pounds and the stress I carried into the new year. And then I felt more stress because now I had to fix new problems.
Speaker 1:I wish back then that I had tuned into my hunger and knew how to identify real physical hunger, which is when you want to be eating, and honoring that hunger versus that nagging emotional hunger. Versus that nagging emotional hunger, which just feels like a hunger that cannot be fixed with food or alcohol. You think it can be fixed with food and alcohol, but it really can't. Now. Emotional hunger can look like loneliness, it can look like a hard work day, it can feel like abandonment. Emotional hunger can also feel like your next party, whatever it may be. You feel like the solution is going to come from food or a drink, and no food in the world can take away your feelings.
Speaker 1:So I want to share two simple sentences with you today that can have big impact, and I go into this in much more detail in the reset which I encourage you to sign up for right now. Go into the show notes, it's free. Food will be your solution to an emotion. I want you to ask yourself these two questions Am I actually hungry, or is this emotional hunger? And the next question what do I really need right now? Sometimes the answer isn't food. Often, it might be a break, taking a breath or even just stepping away from the chaos for a few minutes. And speaking of breathing, I want to share a simple technique that can help you reset when stress feels overwhelming and you want to turn to food or alcohol. Here's how it works to food or alcohol. Here's how it works Take a deep breath and inhale for four counts, hold it for four, exhale slowly for eight and pause for four before repeating. It only takes a minute, but it's like a mini reset for your nervous system. Now, the goal here isn't to eliminate stress entirely, because, let's be real, that's not possible but the goal is to manage it in a way that helps you feel more in control and that you can then walk into the new year feeling good, all right.
Speaker 1:Now that we've covered mindset, let's talk about food, because how you fuel your body has a huge impact on how you feel during the holidays. As a woman in midlife and menopause, I am very focused on upping my protein and fiber intake, and I have talked about this many, many times in past episodes, so I won't go too deep here about that, but you can certainly go back. I'll put a couple links in the show notes for some of those episodes about the importance of protein and fiber for women in midlife. The truth is, protein and fiber have always been on my radar forever as a secret weapon for weight loss and simply feeling satisfied with food and therefore reducing cravings. I mean many, many years ago, on top of having my shift in mindset, I also lost 20 pounds and one of the things that I did was to incorporate a lot more protein and fiber. These are the filling foods that keep you satisfied. I really gave these priority, yeah, so here's the deal Protein and fiber are your best friends right now.
Speaker 1:They help stabilize your blood sugar, they curb your cravings and keep your energy steady throughout the day. Let's start with breakfast, for an example, because how you start your day sets the tone for everything else. If you skip breakfast or grab something sugary like a muffin or a pastry, you're setting yourself up for an energy crash by mid-morning. But if you start with something like eggs and vegetables, oatmeal with nuts and berries or Greek yogurt with chia seeds, you're giving your body the fuel it needs to feel good.
Speaker 1:And let's hone in a little more on holiday parties. We've all shown up to a party starving and gone straight for the appetizers and dessert table without a thought. One of the simplest strategies to avoid this is to have a small protein, high fiber packed snack before you even leave your house. It may feel counterintuitive, but I promise you this will help you to avoid making maybe your not best choices when you are at a party. That could be a handful of almonds and a small apple, a piece of cheese, some hummus with veggies. All of these can make a huge difference in how you feel and food choices you make later. I go into a lot of detail about this, along with some other party survival tricks in the reset, along with some really fun snack ideas for you.
Speaker 1:Okay, let's dive into alcohol and sleep, because these two things are so closely connected and can really throw off your hormones, your energy, everything during the holidays. So if you've listened to past episodes of the podcast, you likely know that I do not drink anymore. This has been going on for years and years. But when I did, alcohol was the star of my holidays for years and years. But when I did, alcohol was the star of my holidays. The creative cocktails, the champagne, the hangovers, the horrible sleep and the dehydration were too much for my body. I stopped drinking and I never looked back. But I understand you and your choices to drink if you want to.
Speaker 1:A holiday cocktail can feel festive and fun. I get it, but it's important to understand how alcohol affects your body. Even one drink can disrupt your sleep, spike your blood sugar and make hot flashes or night sweats. So much worse if you're navigating menopause. So does that mean you have to skip it altogether? Am I being the bah humbug of the holidays? This is entirely your choice. I am not here to tell you whether to stop drinking or keep drinking. This is entirely your choice. It just means being mindful about how much you're having and when, and one strategy I suggest is alternating an alcoholic drink with something non-alcoholic, like sparkling water with lime or even a festive mocktail. That slows you down a little bit, it keeps you hydrated and it still feels celebratory Even more. You can try having an alcohol-free mocktail night and experiment with that. Take it from me, a person who thought there was no way I could go to a party without having a glass of wine in my hand. It is very possible. You wake up feeling great and, most important, you go into the new year feeling amazing. No talk of dry January or detoxing required, but again, personal choice.
Speaker 1:Okay, let's talk about sleep because, let's face it, late nights and busy schedules are part of the holiday season, but sleep is one of the most important things you can prioritize, especially if you are a woman in midlife. It's when your body repairs itself. Your hormones regulate, your mind processes the day. So if you're having trouble winding down, try creating a calming bedtime routine. Turn off screens for an hour before bed, sip on some tea or do a short meditation. Even 10 minutes of quiet reflection or deep breathing can help.
Speaker 1:Finally, let's talk about finding joy and practicing gratitude, because this is the season of joy and gratitude, is it not? But why do we think that this applies to other people and not to us? I grappled with this for a really long time because, I don't know, maybe as a woman we are conditioned to serve others first and us second. But I have changed that tune hugely and my peace of mind is the most important part of my life period. Now the holidays can be full of that pressure to be perfect, having the perfect meals, the perfect gifts, the perfect everything. But perfection is not the goal.
Speaker 1:Connection is Take a moment to reflect on what truly brings you joy this time of year. Is it a quiet morning with your cup of tea? Is it a walk in the snow, a heartfelt conversation with a friend? Lean into those moments, and gratitude is one of the simplest ways to shift your perspective. Each night, you can practice writing down three things you're grateful for. They don't have to be big, sometimes it's little things, like that morning warm cup of tea or a warm blanket, or someone said a kind word to you today. These things, I think, honestly mean the most. And finally, be kind to yourself If you skip a workout right now or you eat more dessert than you planned, it's not the end of the world. This is one blip in time. Give yourself grace, because the holidays are about giving, and that includes giving to yourself most of all. So I hope you're walking away with some ideas and strategies that you can put into practice today and again.
Speaker 1:Go join my More Joy, less Stress, healthy Holiday Reset by tuning into the link in the show notes and just join. It's totally free and you can get even more tips, tricks, recipes and support to get you through the holidays, because I want you to walk into 2025 feeling your very best and not having any regrets. Now, if this episode resonated with you, I'd love for you to share it with a friend. If you have a friend who might be interested in the reset, please share it and also leave a review. It means so much to me to get reviews. And again, if you're looking for more support, recipes and tips, check out the reset program. It's packed with everything you need to thrive this season. So thank you so much for joining me and here is to a joyful, balanced holiday season. I'll see you next time.