Fuel For Thought
Join hosts Tracy Elizabeth and Nicole Heller on Fuel For Thought, the empowering podcast designed to help women unleash a healthier lifestyle. With their expert insights and unwavering dedication, Tracy and Nicole delve into the challenges faced by women in achieving optimal health and provide actionable strategies to overcome them. From debunking myths about nutrition to exploring the latest fitness trends, they leave no stone unturned in their quest to fuel your body, mind, and soul.
Each episode of Fuel For Thought offers a wealth of practical advice, inspiring stories, and interviews with leading experts in the health and wellness field. Tracy and Nicole bring their unique perspectives and personal journeys, making every discussion relatable and authentic. Whether you're struggling with emotional eating, searching for sustainable weight loss techniques, or seeking to boost your overall well-being, this podcast serves as your go-to resource for transformation.
Through lively conversations, evidence-based research, and practical tips, Fuel For Thought will equip you with the knowledge and tools needed to make informed decisions about your health. Uncover the secrets to maintaining a balanced diet, discover effective workout routines, and learn how to build a positive relationship with food. Fuel For Thought embraces the mantra of relentlessly overcoming obstacles to achieve your desired results.
Tune in to Fuel For Thought and join Tracy Elizabeth and Nicole Heller as they inspire, motivate, and empower women to take charge of their health, harness their inner strength, and unlock their true potential. Subscribe now to embark on a journey towards a healthier, happier you!
Fuel For Thought
Striking the Holiday Balance: Celebrating Traditions While Honoring Health Goals
As the snowflakes settle and the holiday cheer fills the air, we often find ourselves at a crossroads between celebrating to the fullest and maintaining the healthful habits we've worked so hard to cultivate. This episode promises to unwrap the gift of balance, guiding you through staying health-conscious while savoring the joyous festivities. We're dressed in holiday finery, ready to share the evolution of our Christmas traditions and how we've learned to harmonize merrymaking with well-being. Embark on a personal journey with us, from succumbing to the indulgence of the season to making conscious, empowered decisions that align with our health, without skimping on the festive spirit.
Now let's talk turkey—and not just the one on your holiday table. We discuss the 'choose your hard' mantra amid the ease of modern conveniences, offering our own stories as proof that the path less sugary can still be walked with a candy cane in hand. As we navigate the trimmings and trappings of holiday gatherings, we dissect the compound effect of small wins and why perfection shouldn't be on anyone's wish list. So, whether you're eyeing the eggnog with a mix of desire and dread or contemplating an extra slice of pumpkin pie, this episode serves up a cornucopia of strategies for making thoughtful adjustments that respect time-honored traditions while upholding the importance of your health journey.
Follow our journey on Instagram - https://www.instagram.com/fuel_for_thought_podcast/
Hey, welcome back to a few for thought. I'm Tracy Elizabeth, I'm Nicole Heller and we are here. Happy holidays, merry Christmas, all the things, all the things we celebrate, all the things, everything.
Speaker 2:You really can't tell by the fact that we're in the oldies Christmas hats. But still, I'm super excited about today because of Christmas tree.
Speaker 2:Yes, because I have a Christmas tree, I have a Duncan cup with Christmas stuff on it, I have a cup with Santa on it and we are wearing Christmas gear and I have my elf crocs on. Life is good. Life is good. Life is good.
Speaker 2:But I think that what I love most about this episode is that I think we should have some real talk. I think we should be open and honest about what Christmases have looked like in health previously for us and what they look like now, and how to make a freaking decision Like, just make a decision, let's make a decision, let's make decisions today. So I think that that's. I want to come with some passion and some fire about that that we are capable, even today, when you're hearing this right now, to make decisions in your health that don't have to include all of the cookies and that's okay, and that you know this really is separation season. How do you feel about the term separation season? Well, actually, let's do this. How do you feel about the term separation season five years ago versus the term separation season right now?
Speaker 1:So it's funny that you asked that, because I'm excited for it now and I think five years ago, if it wasn't for my social media, I wouldn't have realized that I've actually been doing it for Christmases ago because I was on a health journey and I started to just become more aware of what I wanted to change in my life.
Speaker 1:Without action right, complete action. But the intent was there, I put it out there, I thought about it and I was like, okay, what types of changes can I make? Small changes for the month of December to make myself feel empowered, to make myself feel good, and at that time I didn't even realize that separation season was actually a season until, like now, until this period of time of doing a little bit more, you know, self awareness and acknowledgment to things that are changing my life. So I think that it definitely changed, considering what I'm currently doing now and how I'm taking action. So that makes me even more excited to know I'm actually doing it. But it makes me feel a little bit more relieved to know that I did make those little bit of changes in the time in my life when I didn't believe in myself, when now I have more confidence in myself to stay committed to those goals.
Speaker 2:Okay. So I want to know what Tracy and I'm just going to say it because we were both there, 300 pound Tracy eating rainbow cookies through December and you saw someone or heard somebody saying something about separation season what were you thinking?
Speaker 1:That's crazy.
Speaker 2:I mean in my rainbow cookies, okay. So I immediately felt insecure. I felt like defensive, because I was like, oh, okay, that person is choosing health through December. They don't know how to have traditions, they don't know how to enjoy the holidays, they don't know how to, you know, bake cookies with grandma. They don't know how to do anything that's supposed to be fun right now. And I know Like my shoulders were up about it. And when I reflect back now on why my shoulders were up, it was insecurity, it was no self-confidence, it was no belief in myself. And you were right in that bucket with me because we were both there eating three to seven.
Speaker 1:Well, you said five years ago I'm reflecting on four years ago, I know, but think about that progression Before a health journey. Yes, I think that was different.
Speaker 2:Right. So but think about that progression of what was there and how many people right now are feeling that Sure, like you might see me on social media right now and I walked out of the gym this morning, I'm still wearing the same pants and sports bra right now, no joke. And like I walked out of the gym this morning and I put up a post about you know, I don't care what your weekend looked like, you decided today how you want your Monday to look. And I'm sure there are lots of people who are looking at that, feeling like insecure and shoulders up and no self-confidence, no belief in themselves. And then you think about where you were, where we both were, four years ago. You know, one year into a health journey, one year into a mindset journey, thinking like, okay, I'm just following a plan, I'm walking beside a coach, I'm trusting the process and building belief in myself. Then you're talking about, four years later, where we are now and separation season just becomes the habit.
Speaker 2:The normal Separation season becomes the norm. That's such a powerful word. Like it becomes the norm. So everybody's like, oh, health journey's overnight, you just automatically lose weight.
Speaker 2:No, look at this five year progression of change and it's okay to feel each way. It's okay to see my post or your post today and feel like, oh my God, I don't know what their problem is, and feel that insecurity. It's okay to be mid in your journey and be full of uncertainty, but trusting the process, and it's okay not to arrive I don't think that either one of us arrived anywhere but it's okay to be in a place today where you're embracing the fact that this is your life and this is a habit, and that's what separation season is. It's a decision you make to not fall into every single thing that's happening in December, that you take ownership of your body, you take ownership of your choices. That grandma's cookies don't necessarily have to be your cookies right now, and I'm not here to say it has to be perfect, but I'm here to say that we can limit the chaos through the month and truly feel good about ourselves.
Speaker 1:Yeah.
Speaker 2:You know, I think that progression is such a powerful concept that people think it has to be so black and white, like either I'm enjoying the season or I'm a complete lunatic and I'm going to the gym on a Monday and I counted my macros all weekend, or whatever. It is Like it doesn't have to be so black and white, like you can live life. Yeah, do you think it's possible to truly live life and enjoy a holiday season?
Speaker 1:Absolutely.
Speaker 2:Well, I mean, I know your answer, but like why? How to explain it?
Speaker 1:I mean for me, like now again, I love my rainbow cookies, right.
Speaker 2:So I really. Will you eat a rainbow cookie? And just to clear the air for everybody who's wondering right now you're down 165 pounds, I'm down 145 pounds and everybody wants to know and ask me the same question all the time Will you eat a rainbow cookie this holiday season? Yes, okay, will I eat. Wait, can I clarify?
Speaker 1:that, yes, and not a rainbow cookie, because they're really not around this for Christmas. I don't know why I don't think we can totally find them.
Speaker 2:No, no, no, I can make it happen for you.
Speaker 1:But I look forward to like the pistachio cookies. But the rainbow cookie cheesecake comes around for December, so I'll be eating a piece of that.
Speaker 2:Okay. So will I be having any desserts for the month of December? Will I be enjoying anything? Quote unquote. Yes, yes, I will. Will I let that? Will you let that completely put you in a spiral and start something new January 1st? No, thank you. Those are things that are possible, but those are things that people are asking right now, when they see anyone on social media contending for their health, coming in with such a piece of judgment and saying, oh there goes Nicole again. Look at her at the gym, look at her doing this or whatever, but she's not enjoying anything or have you got in?
Speaker 1:just let people enjoy their season, just let them do all the things right.
Speaker 2:So now I'm gonna go back to all the years that I was enjoying, in quotes, the season of Endless amounts of cookies and cakes and all kinds of things, and thinking about did I enjoy one day that I literally was crying that I had Nothing to wear to a holiday party? Or let's take it one step further, where I would actually have an argument with my husband and this is a true transparency here that the holiday party for you know, the cops was not really for the wives. And in my head I'm thinking to myself like he just doesn't want me there.
Speaker 2:Hmm how many wives are feeling that right now? And you're actually arguing with your husband because you don't think he wants you there, when the reality is I Mean, let's just be real a lot of the cops that my husband had hanging around with don't have wives.
Speaker 2:Or they do have wives, but that's another episode. But they don't necessarily have a couple's holiday party. But I was jumping to the conclusion when my husband doesn't really want me there because, well, I mean, at that point I was praying he didn't want me there because I would never find something to wear and I'd be stressed out, sweating and the whole thing. But like now I'm arguing with my husband because of that and feeling insecure and reflect self-reflecting on that and like my gosh, but I was enjoying my cookies. Was I really enjoying that season? And how many people are feeling that right now?
Speaker 2:how many people are saying no to the holiday party. How many? How many holiday gatherings did you say no to through the years? So many years. Oh my gosh, I can even. It makes me sad even, even.
Speaker 1:I remember I found a picture the other day came up of I went to church and it I was so uncomfortable wearing like black pants and a sweater and I remember looking at that picture in crying that morning because I couldn't even find anything to wear to church, forget about going out to social events, to a party. But I do remember that feeling of you know that first, first christmas party I went to, I was able to put on a line skirt with stockings and I had like a, a festive green you'd been proud of festive green turtleneck type of shirt tucked into the line skirt and it just felt amazing that I made those decisions, to feel what I felt in that moment. And that's like what you're saying. You get to a place that you just so frustrated.
Speaker 1:But are you really reflecting on the actions that you're taking during the holiday season or are you allowing the Condition mindset the people say well, it's christmas or it's whatever holiday. You're celebrating week should be able to enjoy everything. We should be able to relax, not go to the jam, not, you know, put our best effort in ourselves at that time, because all of the things are happening during the season where it's like no, this is the time we need to start working. This is the time we need to start planning and thinking about ourselves and making those small decisions that turn into habits yeah, but it's so when we say separation season, it's that fork in the road.
Speaker 1:so you don't mean you separate from people and stuff, so I can speak with every. Just clarify that no, no, no.
Speaker 2:So, yes, we do create some boundaries and I think boundaries for the holiday season are really important and we talked a lot about that on our mindset, you know, episode being above the line, but thinking a little bit about, like separation, season being for you. Like what are you separating from? What are you deciding on? What decisions are you making? Like when was the last time you made a real decision to put yourself first, your health, your mindset, whatever it is? Like when was the last time you did something uncomfortable that let's talk about uncomfortable because I'm feeling a little, you know, whatever I mean you're very I know I just because I'm getting so many crazy questions.
Speaker 2:Christmas tree, I'm just. I love christmas. I'm so happy about it nervous.
Speaker 2:Let's. Let's think about that. Like we live in a society, right, where everything is easy, right, where we look for things, things are, things are automated and, on the first one, amazon, every day, all day, you know, comes to your house in six minutes. I don't know how it all happens, but it happens right. And like our kids are learning how to work on work there no more text books. Like they don't know what it's like to carry 36 tons of books in a backpack. Like they have their ipad or their chrome book. Like things come to our door immediately. You could door dare something, you can insta card something. Like we live in a society where, if something is a little Hard, there's somebody smart who's creating something how to make it easy right. That's just the world we live in.
Speaker 2:I mean, I hate to be the bearer of bad news, but from a person that has failed and another person was failed in their health journey their entire life, it's not easy, okay, and nobody's coming out here telling you that there's just one simple thing that's gonna make it so easy, right, but like we keep seeking that. Well, the reality is that deciding and separation season that you're gonna choose yourself is hard, but it's also hard to watch your husband go to the holiday party feeling like he didn't want you there. It's also hard to not want to go to that church function and miss out on something that's important to you and your son because you felt that you needed to stay him, because you had nothing to wear and you didn't belong there. Those things are hard. So separation season is isn't I'm gonna do card versus easy.
Speaker 2:Separation season is choosing your heart. Separation season is all. They're both equally hard. But now I'm gonna decide what that's gonna look like for me. I'm gonna sit in the driver's seat. I'm not just gonna survive through the holiday, I'm gonna enjoy it, I'm gonna thrive, but I'm gonna decide that I'm gonna do it my way yeah.
Speaker 2:That just seems. So I want my kids to understand that. I want my kids to really understand that there are gonna be hard things.
Speaker 1:Like it's kinda going back to that what if? Theory right, like when you think of separation season, right, cause that's what I'm hearing right now. And again, like I just go back to all these memories. This is a time for me and you to think about the memories of all the holidays that we've had, unhealthy to getting healthy, to being healthy, to now optimizing health.
Speaker 1:And I do get very like emotional during this time because I think about when something pops up, a memory. I'm like what if I didn't make that decision, what if I didn't make that commitment to say no to my aunt's, like German Lindy's, or cookies that are amazing? For the first two years and like the first two December's that I was contending for my health and I had to say, for me personally, my choice was to say no to those cookies, because those cookies wasn't one, it was like a tin and I would eat my tin in AJ's tin. So I think about, like as a reflection, like sitting back and asking yourself, well, what if, for the next three weeks, I chose those holiday events and said to myself I'm not gonna have that hot chocolate with the whipped cream, right, like Brian Park, everybody wants to go to Brian Park for those fancy hot chocolate.
Speaker 2:I know, but right now it is jam packed.
Speaker 1:But I didn't even jam packed. I actually never knew about it, cause AJ and I we've never been there, but I saw it like on Instagram some actually was a client had posted something that she was contending while she was in the city and decided that she was gonna skip this Like. I don't even remember what it was, but it was like a hot chocolate, s'mores, whatever. And I was like, well, that sounds good. So I Googled it, just even see what this was about. And I'm sitting there thinking like what if somebody just made the decision when they got there, to say no? How does that feel? Like you're not saying no to everything during the holiday season, but what if you just chose that one thing to empower yourself and give yourself that opportunity? Or how would you feel this time next year? You see your picture. You see a picture of you holding the hot chocolate and you chose to drink that. Like that reflection piece is really important and I don't know that. What if? Is a really, really powerful?
Speaker 2:Well, I think that the what, if the one choice just helps you create a win and I'm not here to say that, if you're not contending for something specific or whatever, maybe where you are this month, but like, maybe it's not every day, maybe it's just starting the morning out with a healthy meal, or maybe it's just you know. And let's be real, if you're listening to us and you're on five and one and you're in Vapour, like maybe it's deciding that you're going to stay on your timers, maybe it's deciding that you're gonna hit your water goals, maybe it's deciding that you're gonna lean into your coach, maybe it's deciding that you're gonna lean into the mindset work that is constantly given to you, maybe it's making that one decision to move that needle forward. But that one decision is creating a win. That one win is creating momentum. That momentum that kicks in is gonna help propel and move the needle forward instead of staying stagnant or even taking steps backwards. And I think that that's something that's such.
Speaker 2:A misconception is that it has to be perfect. Everything has to be perfect. The stars have to align. No, there is reality in a compound effect. There is reality in momentum. I'm not here to say that you have to be perfect and never eat grandma's cookies, but there is a time to say no and respect yourself. There is a time to say yes and that's okay. That's okay, it doesn't have to be perfection, but there can be progress. There's a big difference between and I'm just gonna use numbers, even though this is not even about a number journey but there's a difference between saying you know what, I'm setting out for December to lose 20 pounds, versus I'm setting out to December to be really excited about the five or be really excited about staying the same when most people are gaining 15, do you think that's a harder concept for people to understand when, coming from our experience and knowing that, it's harder for us to learn how to celebrate those small little victories and to acknowledge that and to appreciate that?
Speaker 2:100%, because it's not normal, it's not normal for other people to celebrate you and your health, because most people don't celebrate other people in their health because they feel miserable in their own, so it's not normal to celebrate that.
Speaker 1:So Rob said something before and it made me think of something that I heard on a podcast and I forgot who it was, but they said something about it's like going to a bank and doing a deposit for $1,000 but not walking out of the bank without a receipt. You have nothing to show for it. And I really thought about that in terms of our health journey and our life decisions that we make, whether it's mindset, physical health or even just looking at relationships Like if you're taking the time and making these changes and we're not learning how to stop for that receipt and really appreciate that, appreciate that in the moment, however you decide to do it. We're gonna talk about some strategies later, but that's the piece that we have to learn is to stop and poison, acknowledge that we're making the choice and we took the action and I've celebrated that one thing so you can gain that confidence.
Speaker 2:Yeah, I think that celebrating the wins for yourself is important. Stop expecting that Other people need to.
Speaker 1:I want to collect all my damn receipts for all the things that I've done good so far.
Speaker 2:Like I do.
Speaker 1:But think of how many years we've been so hard on ourselves. Think about you. That time that you're sitting there upset because Terence didn't want to take your you thought you told yourself a story that Terence didn't want to take you Like. Think about all the times that, like now, you're showing up for him and he's and it's not about him allowing you. He always wanted you there. He just wasn't allowed to go.
Speaker 2:Right, just the way it is. But I think that it's just such a self reflection piece and I was never in a place to just self reflect like I was sad, I was unhappy, but convincing myself that I was enjoying the season by eating the Christmas crack the whole month, like that thing you make. That's called Christmas crack. It's called Christmas.
Speaker 1:What is that? The pizza, the pizza thing that you make, that's a good, that's Easter. Oh, that's Easter.
Speaker 2:Yeah, but that's, that's another thing. Like things have to change, like let's talk about like the habit behind that quickly. I think it's a really good strategy. So, like pizza rustic is an Italian tradition, I make it every Easter. I've made it with, I make it with my kids. It's always, it's always a big thing, right.
Speaker 2:So typically, for years and years and years, we would make it a week ahead of time and I would make like 10 pies because part of the tradition was giving, part of the tradition was sharing that with other people, right. But as time progressed, you know, and we ate it the entire week. It was nothing special about having it on Easter, we ate it the whole week anyway. So it's like the one that came out on Easter was like the fancy one. Meanwhile we were sick of eating it and not feeling good from eating it, but we would eat it the entire week. We'd give one to the mailman, we'd give one to Aunt Sally, we'd give one to whoever Terrence would take one to work, but we would eat it for the entire week.
Speaker 2:So the habit that changed for me is that no, for everybody asking, I didn't just stop making pizza rustica and rob my children of this tradition, because I lost 145 pounds and I don't want to gain it back. Like that's not how what we do works. How it works is that now I just no longer make it a week ahead of time. Yeah, now I make it on Good Friday, two days before Easter, and I make it and I share that time with my children and we love it.
Speaker 2:And yes, maybe we have a small piece on Friday, but you know what? We only make two and actually I'm sorry I made three and Terrence took one to work because that was tradition. We had one at home, my kids had a small piece, we shared it with someone, so who came over? Whatever it was, and then we had one on Easter Sunday. Like the habit changed and that took time. That's not what my first Easter looked like. The first Easter that I was contending for my health looked like I'm still eating this all week. I don't care what anybody has to say about it.
Speaker 1:Yeah.
Speaker 2:Progress over perfection, learning as you go, being willing to look at December and say what am I learning? How am I, how am I taking these habits into the future? Not, no, I can't eat anything. No, it's about just learning how to do it different. Yeah, that's what separation season really means. So we have three weeks left, right.
Speaker 1:Three weeks, two weeks, two weeks I didn't even know. So two weeks left and we really look at how many days and the next two weeks you're going to have social events. What would be some suggestions that we can offer to them for really identifying small changes? Make a decision, that's simple Separation season. Make a decision, I feel like I'm antsy today.
Speaker 2:Like, yes, I can give you five million strategies. Put the water in your dominant hand To the gum. Surround yourself with people that support you, you know. Say no to the party that may not serve you. I want it like we can give those beautiful suggestions and there are so many.
Speaker 2:But, like my big thing right now is you have to decide what you want for yourself. You have to decide self reflect first. How do I feel this Christmas? Do I feel comfortable and confident in my clothing? I don't give a hoot what size they are. Do I feel comfortable and confident in them? Am I showing up for my children who are watching me right now?
Speaker 2:Am I fighting with my husband right now and not honoring my marriage because I'm too busy writing a story that he doesn't want to walk in that party with me? What does this life look like for you? Self reflect, get real with yourself and then decide if any of those things are less or more important than those cookies that you're standing in front of. You make that decision and if you could tell me that that one cookie, that one moment of satisfaction, that one moment of dopamine hit to your brain is more important than the honoring you're having with your marriage, or what you're showing your children, or the way you show up as a woman, comfortable and confident in your clothes. Then eat the cookie.
Speaker 1:And then reflect after you eat the cookie.
Speaker 2:Yeah, and then let's start again, let's reflect again. But, like, sometimes it requires that realness with yourself. Yeah, sometimes it just requires that honesty and we have had some open and honest conversations about it and you have felt real, I have felt real, and sometimes it just takes that moment to just be real. Yes, there are a million things you could do to not eat the cookie, but I don't think there's one person out here who will tell me, or you or themselves, that that one cookie is more important than showing up for their children, or showing up for their marriage, or showing up for themselves.
Speaker 1:Yeah.
Speaker 2:That's what I got.
Speaker 1:So just to give a visual for that, yes, um, because I know we got to wrap it up, but thinking about cuz we were moms and we want to take pictures and I'm seeing a lot of holiday pictures- yes.
Speaker 1:I'm also seeing a lot of holiday pictures with moms throwing their children in front of them, so like we're not in the picture at all. Um, I haven't seen too many of those, so thankfully. But yes, that was a thing for me too. I wasn't in any of the pictures, but now, like, looking at, like you got a pretty festive sweater on but your kid is in front of it, like that's part of what Nicole's talking about as the reflection, like if you're in the moment and you're, are you really present in the moment With your kid? If you have that split second where you're taking a picture and you throw your kid in front of it, stop and think about why you're putting the kid in front of you, like and it doesn't matter what size you are, it's the confidence, it's how you feel, how you're showing up, so you can be healthy but still not feel comfortable in a picture. Ask yourself why there's an underlying factor to that and Just make a decision.
Speaker 2:Like Nicole said, make a decision, make a choice, take the.
Speaker 1:Decision season. It's a decision season, but it doesn't mean you're gonna change your entire life in two weeks. Right, you're gonna change one thing. That one thing is going to impact you. It's going to impact one thing, one action that's gonna build on to other.
Speaker 2:Choices that you know one time. Yes, if you have ten choices in front of you for the next ten days, just say no one time and honor yourself and let that momentum build. I think that you should put that on a canva too. Yeah, yeah, Okay thank you for joining us. Yes, thank you so much. You can check us out on Instagram. It's fuel for thought at fuel for thought, and thank you so much for joining us. I I know we were a little loud and passionate about this, but it was.
Speaker 2:I'm sorry, I take it must be the crocs, but it really it's. It's a passionate topic because we've been there, we see you, we feel you like. I see you and I just know that, with a little bit of mindset, work, a little bit of commitment, that you can see yourself, a little bit of reflection, yeah, that's what it takes and you can see yourself and we want you to believe in yourself. So, thank you so much, we'll see you next time. Happy holidays.
