Never Too Festive: Parenting with More Joy & Less Mom Guilt

Debunking Nutrition Myths and Cultivating a Balanced Lifestyle with Nutritionist Rachel Ely

• Elizabeth Hambleton

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Have you ever wondered how much of what you've been told about nutrition is actually true? Join us in a heartfelt conversation with certified nutrition coach Rachel Ely, who shares her transformative journey from post-childbirth exhaustion to vibrant health. We unravel the myths from the 90s diet culture, debunking the misconceptions about fats and carbs, and emphasize the power of a balanced diet. Rachel highlights how proper nutrition can revitalize your energy levels, improve sleep, and foster a sense of well-being, helping you feel your best at any size.

Rachel and Elizabeth help you navigate the complexities of food and body image within families, where societal pressures and childhood experiences shape adult eating habits. They unpack the realities of gender differences in metabolism and how women’s hormonal cycles play a role. Offering practical tips on healthy snacking, meal timing, and mindful eating, they emphasize the importance of balance—allowing for festive indulgences without compromising overall wellness. Learn how to break through weight loss plateaus by focusing beyond the scale and cultivating sustainable lifestyle changes that include stress management and daily movement.

As parents, instilling healthy eating habits in children can seem daunting, but it doesn't have to be. We discuss creative strategies like using a token system for managing dessert intake and teaching children to recognize their hunger cues. This episode provides insights into fostering a positive relationship with food, utilizing techniques like the "plate method" for balanced meal planning and the importance of a nutritious breakfast. By incorporating simple joys and mindful practices, we encourage a balanced lifestyle for you and your family as we step into the new year.

Connect with Rachel:
Explore her customized recipe collections here.

Speaker 1:

Hello and welcome to another episode of Never Too Festive. I'm your host, elizabeth Hambleton. Like me, you may have indulged a little over the holidays, and you know what I'm here for that? Because, let's be real, the name of the podcast is Never Too Festive, so I can get behind a little indulgence, especially in the holidays. But also, like me, you might be wanting to start the year strong, get your nutrition goals in order, and maybe it's not even about your weight, but just about feeling your best, eating to fuel your body, being a good role model for your kids. All of those things I think are super valuable, no matter your size, because it's not really about the genes, it's about how you feel, and that's what we're talking about today. And we have a very special guest, rachel Ely, who is a certified nutrition coach, and I can't wait to hear how she's going to help us get into our best looking self for the new year.

Speaker 1:

Hey there, mama, and welcome to Never Too Festive, the podcast where we celebrate the extraordinary in everyday motherhood. I'm Elizabeth Hambleton, your host and fellow mom, on a mission to help you rediscover your sparkle, redefine your style and reclaim your sense of self in the midst of motherhood mayhem. Do you ever feel like you've lost touch with the stylish, confident woman you used to be before kids? Are you tired of living in yoga pants and feeling like you've gone from thriving to just surviving? Well, mama, it's time to reclaim joy, creativity and style, while embracing the fabulous mom you were meant to be. So grab your iced coffee and join me as we embark on a stylish adventure together, because here on Never Too Festive, there's no such thing as too much sparkle, too much flair or too much celebration. Get ready to shine bright and live your most fabulous, joyful life, because you deserve it.

Speaker 2:

Thanks for being here, of course, thanks for having me. I'm so excited.

Speaker 1:

Yeah Well, I would love to start with a little bit about you and sort of how did you get into the world of nutrition? Because we all eat, but some people like me don't honestly know that much about it.

Speaker 2:

Right, and that is sort of how I got into it, like I didn't know a lot about it and I didn't understand how to properly feel myself. Like I, you know, I always kind of struggled with my weight a little bit growing up. And then, after I have four kids, so after baby number one, like the weight was a little easier to come off. Baby number two it was like it was okay. Baby number three it was just nothing Like anything I did. You know, like you know you follow the like eat less, move more. Like nothing was okay. Maybe number three it was just nothing like anything I did. You know, like you know you follow the like eat less, move more. Like nothing was working, and not even that I wasn't losing the weight.

Speaker 2:

I didn't feel good, like I was tired, I was like I just didn't have the energy I needed to keep up with three kids. And so I'm like there's got to be something wrong with me, right? So I go to the doctor. I'm like, can you run my blood work Comes back and she's like everything is like you know, quote unquote like normal and I'm like, ok, so then what's going on, like? And then I was like you know what, I'm just going to hire a nutrition coach because I think I'm eating healthy. Right, I was eating, you know, eggs for breakfast and like very minimal stuff for lunch and you know chicken, and well, I wasn't eating chicken at the time because I was vegetarian, but I was eating you know like, well, you know what I thought was healthy stuff and nothing was working. So I hire a nutrition coach and it was like mind blowing the information that I didn't know at 35 years old, like how did I not know all this?

Speaker 1:

Oh, I believe that.

Speaker 2:

Like protein is so important and it's okay to have carbs and fat, doesn't make you fat, like all of these things that, like society and diet culture have told you you know over the course of your lifetime when you go to like the supermarket and all the magazines you know it like wasn't really true. It was just sort of like why didn't it change it like?

Speaker 1:

I feel like you know, like I grew up in the 90s and snack wells were a thing and it was like. I think I look back and think that was really bad, because it's a lot of sugar and carbs but no protein and not a lot of fat I don't know like, and they weren't even that satisfying. It tasted like cardboard, so it's like you know it is, and they weren't even that satisfying. It tasted like cardboard, so it's like you know it is different. I grew up in like, with casseroles and bread, yes, and so many carbs.

Speaker 2:

Yes, but then I feel like, as like, because I also like grew up mostly in the 90s too Like, because then I feel like as I got older, into my teen years. That was when, like Atkins came out and like low carb, like the you know what the other ones were called, you know and like, so then it was like carbs were demonized and it was just like you know, like oh yeah, everything was fat free and like, yes, well, it's just like all of the information that I learned through having a coach myself.

Speaker 2:

I was like everybody else needs to know this, because I finally started losing weight. I felt better, I had more energy, I was sleeping better, like my skin looked better, like there was just so many aspects that changed in my life, aside from just like my jeans fitting better that I wanted to just tell everybody, because I was like you can eat the food, like you don't have to eat 800 calories a day to reach your goal weight, because, honestly, that 800 calories, 1200, whatever it is is making you feel like crap and like I just wanted everybody to know. So I'm like I'm going to go and I'm going to get certified to be a nutrition coach. So that's what I did and that's how I found myself here. So, basically, like through my own and then I mean, after having baby number four, I like thankfully had all of that knowledge. So, like I put less pressure on myself postpartum, you know, like I was more kind to myself, like I knew that the weight was going to come off, but I was also focusing on eating a more balanced plate of food, like make sure you're eating your proteins, make sure you're eating your carbs, make sure you are getting in those healthy fats.

Speaker 2:

And like the weight is coming off you know she's two and a half almost and like no, I'm not back to pre-baby weight, but like I am losing it slowly but I'm still enjoying my life, and that's what I try to do with clients is like you can still reach your goals but you can still enjoy the holidays right. Like you don't need to starve yourself until Thanksgiving or you don't need to starve yourself until Christmas Eve. You know New Year's Eve, you know whatever. You know your birthday coming up, like whatever. Like you can enjoy the day and not have it derail your progress or make you feel awful or guilty. Or you know restrictive mindset. So yeah, so that's how I got here and that's really so. Like that's my big passion right now is just like sharing this information and getting as many people to understand that like food is essential. It's like if you don't put gas in your car, your car's not going to go anywhere Right. Like if you don't feed yourself properly, you are not going to feel right and you're not going to run properly.

Speaker 1:

Right? No for sure. And I tell my kids that your body is a machine, not a bank account, and that, like, we shouldn't be counting calories, I don't know, know, I struggle with teaching my own kids about nutrition because, well, a I'm not an expert and b I don't I. Well, for people who have never seen my whole family's picture, my husband is naturally extremely thin, like so thin. He's a man's like 29 waist, which is like when we got married I was a four and he still weighed less than me and he's five inches taller than me and I mean I was a four, like I was not that big, um, and his jeans were smaller than mine when I was a four. Like he is very thin and just naturally, like bro, can fries two beers and stay just extremely lean.

Speaker 1:

I do not come from that kind of family. I've never been huge, but I've always been like a little curvier. Even on my slenderest time frames in life, I still had some curve to me, um, and so it's funny because we bring really different perspectives about food and he was very like clean plate club growing up, but it worked for them because they still stayed super thin, so there was no feeling of, oh, maybe this is a bad idea, whereas my pediatrician told my mom that she shouldn't be feeding my brother or I snacks because we were not that thin. Um, so you know, it's just like interesting, how different, and I think we all bring a lot of our own experience to food, and some of it's probably valid and like it is what works for our bodies, but a lot of it is just the emotions of being told you can't have food. You can't have food. This is good, this is bad, and I think there is some difference to being male and female.

Speaker 2:

There's more expectation, um yeah, there's also like genetically we're different people, right, like remotely. Like we are different people, right, like women run on like a 30, you know, like a four-week cycle of hormones and men don't run that way. So like we're just different people. Like we birth little people. That changes your body, right, you know? So, yeah, but it is. And like the whole snack thing like same thing. Like I grew up in like basically, like snacks were like bad and like and now I have like a snack guide like on my website for free. Like if you want to grab it, it's all like healthy snacks that you can either throw together or like make on your own. But like because it's OK to snack, like it is normal to be hungry every few hours, right, you know, it's like if you had to go to the bathroom, right, like you're not going to be, like I'm at the bottom of the room again.

Speaker 2:

Right, so you know, it's like you get upset with your sleep, like you do it every day, right, yeah, am I tired again? Oh, because it's, you know, 18 hours of a week time I need to go to bed. It's the same thing with eating, you know, but it's like we kind of forget that we should, like, listen to our bodies and like our bodies are really smart, right, like, they know what they need, they know what they want, and if you're hungry, you probably need food and you probably haven't eaten enough of it. So, you know, just like listening to yourself. But, yeah, the whole snack thing, and like, so I do highly encourage clients to have snacks, but just like balance them Right, like, make sure there's some sort of protein in their carbs, healthy fats.

Speaker 2:

You know, like, any, it's not always going to be that way. Like, do I enjoy cookies? Every once in a while? Of course I do. Right. Like, do I enjoy ice cream? Yes, of course. Like you know, by. You know, if 80% of the time you're like picking those more nutritious choices, it's okay. Right, it's like when you start doing, you know, like 80% of the time you're picking less nutritious choices and 20% you're trying to follow a more like whole food type diet. So it's really about finding that balance in there.

Speaker 1:

Yeah, I love that. I will have to check that out because I meal plan weekly so, like, my meals I feel like are decently healthy. But I do think snacks are my kryptonite, because it's like I don't have it ready. So then you just are more likely to just eat what's there, especially if you're busy and you're running between school and theater and you know whatever, like all your after-school activities. So you're like, uh, I know I shouldn't really eat a handful of goldfish because that's clearly not that healthy, but that's what I have.

Speaker 2:

So right and sometimes you know it is what it is right.

Speaker 2:

Like in the moment, you're like, okay, I don't have a lot of time, I'm just going to grab whatever Right, like.

Speaker 2:

But yeah, having your snacks either like planned or like if you are like I love, like if you do love goldfish, then just either buy like the pre, like mindlessly snacking on it, or you know, if you buy the big container just pre-packaged, like pre-bagged them before, so then, like, if you are rushing out the door, you could just grab a bag and not like the whole, the whole bag or something.

Speaker 2:

Because, yeah, it's like, in the moment you're like I need a snack, like one of my favorite snacks, and this is even like my youngest. This has become her favorite snack and it's super simple. It's like one of my favorite snacks and this is even like my youngest this has become her favorite snack and it's super simple. It's like one of those applesauce pouches, you know, like a deep and a cheese stick. Yeah, like, because it's like the protein and the fat come from the cheek and then the applesauce is the carbs, and like it's like the easiest snack to take with you, um, and it doesn't seem like a lot, but like it does hold me over to the next meal.

Speaker 1:

Yeah, we do a lot of baby bells which are kind of similar in the cheesecake.

Speaker 2:

Oh yeah, yeah same idea, yeah, or even like a piece of fruit. You know like there's so many different variations, but that and that snack guide has a whole bunch of them. But yeah, having like a and people like often like snacks are usually like the last thing people plan or like never plan, because they're like it's just a snack.

Speaker 1:

And then you're also like well, I shouldn't even be snacking, so why would I plan snacks Like or then your kids are really hungry, but you are close to dinner and then you're like well, I do, I recognize that an hour and a half is maybe longer than they can reasonably go, but you don't want to give them too much. And so it's like a weird middle Because, like I don't know for them to sit down and really knock out that homework, I do think sometimes they need not, because they haven't eaten since 11, but we eat pretty early as a family because we eat together before activities. Like we kind of come together, eat and then disperse again, because if we don't eat before we won't be together.

Speaker 2:

Yeah, we do the same thing.

Speaker 1:

And so sometimes the timing is hard too.

Speaker 2:

But sometimes I'm like you know, maybe I just eat Like today my daughter has lacrosse. We'll eat at like 4.45.

Speaker 1:

Yeah, no, we eat at 5.15 almost always Because that's like right when my husband gets in and then it gives us just enough time to eat, clean up and hit all those six o'clock soccer, six o'clock all that everything starts. It seems like a lot starts at six. Um, so yeah, that's a good guide because I think it's true that when you eat I don't know chips or whatever you don't even feel that good afterward. Um, I do want to circle back to one thing you mentioned.

Speaker 2:

Hold on, I have a visitor. Hold on, let me just get rid of her.

Speaker 1:

Sorry, no, you're fine.

Speaker 2:

You just learned how to open the doorknob. Oh no, yeah it'd be bad.

Speaker 1:

I do want to circle back to one thing that you mentioned, because I think it's so relatable. You were saying I think it was after baby two, maybe three, that you felt like you were doing all the right things or kind of maybe even calorie restricting, but the scale wasn't moving. And I've certainly been there, I know so many of my friends have been there. It's such a defeating feeling. What do you tell people if they come to you with that? Or like what's your advice for people who feel stuck in that or who even have had that before and they're reluctant to even try getting better with their nutrition because they're like it's not gonna work? I've already tried it and they have that sort of pre-defeat right.

Speaker 2:

So I'm one of the first things I normally say is like, move away from the scale, right, like just, you know, because it's like you know I feel like we've all been there, I know I've been there where it's like you feel like good, like you know your clothes feel great, and then you're like I'm gonna get on the scale. And then you get on the scale and it hasn't moved and then you're just like, oh, everything I'm doing is not working. But meanwhile, like, right before you got on the scale, like you, you were like I kind of feel good, right, like I slept great last night like, went close to a little looser, like, and because the scale isn't always the best determination of whether you're making progress, and that could be more of like your indicator. But it's also like we change right, like we, you know we go through. Like I said, like baby number one, baby number two, weight wasn't as difficult. Baby number three was like it was just it felt like I was banging my head against the wall, like I was like what am I doing? I don't know why it's not working.

Speaker 2:

So it's like you know, like let's take a look at what you are eating, because most of the time, people that like are eating like quote unquote healthy or clean. They are eating very well, but sometimes it's like those portion sizes or you know it's well, I did really well all week. So now the weekend I'm just gonna like really enjoy myself and like that you know it doesn't sound like it's that not enough, that it's bad or awful, but like it doesn't seem like it would derail you, but like it can brunch on Saturday and then I'm going to go have drinks on Saturday night and then I'm going to, you know, go to breakfast on Sunday and I'm going to, you know, have pizza on Sunday night, like because I did good all week. Right. Like you know, like let's figure out how to balance all of those things throughout the week, right? So like you're not eating like lettuce for lunch and egg whites for breakfast and chicken and broccoli for dinner, and, and then you're going like extreme on the weekends, like let's try to balance it and put your favorite foods in during the week, so like you're not depriving or restricting yourself.

Speaker 2:

But it really comes down to like looking at what each person is doing, because sometimes it's not even just like the food, right. Like people are like well, I want to lose weight, I have to either like exercise hardcore or I need to like restrict my calories. Sometimes it's sometimes you need more sleep, right? Sometimes you just need to like monitor your stress in better ways. Like stress can do crazy things to your body, you know. Sometimes you just need to get more sunlight and fresh air, right? Like I feel like this day and age where, like so many people work from home, like there are so many people like that literally like roll out of bed, have a cup of coffee, sit down at their desk for however long they get up, they have lunch, sit back down, have dinner, you know, and like they never leave their house.

Speaker 1:

I feel seen right now.

Speaker 2:

Yeah, like that messes with, like your circadian rhythm, if you never see sunlight Right, especially, like you know, during the winter months where, like you know, and people, like that messes with, like your circadian rhythm if you never see sunlight Right, especially, like you know, during the winter months where, like you know, the daylight has gone early, you know. So it's sometimes it's not just the food, sometimes it's like, let's look at like the whole picture, like, how much sleep are you getting? What are your stress levels like, like you know, do you get? You know, because, like you can work out hardcore for an hour but then the rest of the day you're sitting, like you know, and getting 200 steps a day. Like that's not good either. So, like you know, like, instead of a 60 minute workout, why don't we do like a 20 minute workout and then go for, like a walk, like you know, a few walks throughout the day to like help with digestion and help with all the things.

Speaker 2:

So it's really like so particular to each person and it's really getting them beyond, like just the exercise part and the food part, and then, like, once they can accept that, like maybe other things have to have to improve, then they're a little bit more apt. And the other big thing is water. Like some people, like you, should be drinking half your body weight in ounces of water every day. And the other big thing is water. Like some people like you should be drinking half your body weight in ounces of water every day, and I know in the winter months like that is hard because you're not as thirsty, so but that's a huge factor too. Like if you're not hydrated and you're dehydrated, that's going to cause some problems too. So it's like some of these like simpler things need to be addressed, and if you've never had somebody helping you with those things and you think it's just food and just exercise, that probably is kind of where the problem is lying, because you're not addressing those other things that are also playing a factor.

Speaker 1:

Yeah, no, that totally makes sense and I think that really any true health that's going to stick long term has to be holistic, because otherwise, like you're going to give up on it a lot of times.

Speaker 2:

Yes, and that's the thing too. It's like making small changes, right. So I've had clients come to me and you know they have this laundry list of things that like they, that aren't working, that they tried, you know, this, that and the other thing. And you know, at the end of the meeting I'll be like, okay, between now and our next meeting, we're just going to work on one or two things. What do you think the biggest thing you should work on is? And you know, sometimes I'll come up with something, sometimes I won't. You know I'll help them, and a lot of times it's let's drink more water, let's find some sort of stress management Right, it's not always like food related, right?

Speaker 1:

And they're like protein or whatever carbs yeah that's it.

Speaker 2:

That's all I have to do. And I'm like, yeah, and they're like, but I want to do so much more. And I'm like, well, what happened the last time you tried to like do all the things at one time? Right, I like it didn't last very long. And I'm like, exactly, so, like, let's change like little things at a time and like kind of like compound on those small habits and then eventually you'll have like a more sustainable, healthy lifestyle. As opposed to, I changed everything for 30 days, I lost 10 pounds, and now 30 days is up and I'm going to go back to my free 30, you know my free life, and then you gain the 10 pounds plus some back. So and I know that's frustrating, right Like you, we live in like this Amazon Prime, you know digital world where everything is immediate and when you don't see that immediate response in your body, you're like, oh, it's not working. But, like you know, like a lot of times I'll tell my clients, like you've been living this way, like you've been having this restrictive mindset, you've been not sleeping well for, you know, 15, 20, 30 years, right Like, and that's not going to change in 30 days. So let's focus on one habit at a time and that is going to get you to live like a more sustainable lifestyle where you're not like focused on food.

Speaker 2:

I used to like go into the holiday season with so much stress because I was like, oh my God, there's going to be cookies everywhere, there's going to be this, that the other thing, and like I'm going to gain all this weight because I looked at it like a season, like this whole season, you know, is just going to be like junky food and, of course, I would gain weight. And now, like I've flipped my mindset to it's a holiday, right, like it's one day and I can enjoy myself. Right, like you know, on Christmas, you know, I enjoy the food, I eat the cookies, and then the next day I'm like, okay, I'm done. Like I ate the things I loved. Now I'm going to go back to eating the way that makes me feel good. Right, because then you do.

Speaker 2:

When you do start eating like more whole foods and more like appropriately for your body, you start to realize that you feel good on those foods and those like really high sugar foods. They don't make you feel that great. Right, like you can really differentiate between like oh, this food makes me feel good. So I want to eat more of this and this food. I love it. It tastes delicious, it's like nostalgic Right. Like rainbow cookies are like my jam. Like do you know what these are?

Speaker 1:

I don't think so I just feel like white ones with, like the crazy frosting.

Speaker 2:

No, so rainbow cookies are like the layered cookies, so it's like red. I think it's red or pink.

Speaker 1:

Oh yeah.

Speaker 2:

Yeah, with like jam in the middle, like they were, like my grandma used to buy them and as a kid, like they're very nostalgic and like I've actually started making them over the last couple of years and like they are my thing, like I can eat them all day but like if I eat too many I don't feel good. Right, but do I enjoy in the moment? Of course I do. I feel that we bought pumpkin spice lattes.

Speaker 1:

I used to love those, but then now I'm just like, oh, that is a lot of sugar. And right like an hour after I didn't have a single one this fall, even though I was like the original PSL person, I loved pumpkin. Growing up, like I was on that bandwagon. But then now that I'm like I'm almost 40. And if I just have, it's like 500 calories, it's so much sugar. I feel like I crashed so hard after. And it's like 500 calories, it's so much sugar, I feel like I crashed so hard after. And it's like eight dollars now. So I'm like I mean I sort of want it, but then not enough to actually buy it yeah, no, yeah, between like the caffeine and the sugar.

Speaker 2:

Like you just like spike, like your insulin, like your you know insulin, and then you crash because it's just caffeine, sugar, like it's just it's a lot in your body and it's not to say that you can't have it, but like it's having it, yeah, first of all daily. It's very expensive and then it is a lot of like liquid calories that like could be put into you know other foods that are going to make you feel good.

Speaker 1:

I mean, there's a lot of a lunch so I feel like I shouldn't eat with it. But then if you don't eat protein with it, you feel even worse.

Speaker 2:

Right, oh yeah, because I mean it's not a meal, right, like, yes, it's like many, many calories, but it's right, it's not the same as eating, you know, like 400 or 500 calories of like a protein, 500 calories of like a protein, a carb and like a fat. Not the same and it's not going to keep you.

Speaker 2:

You know it's really going opposite. Yeah, it's going to give you that crash that you don't want, um, but I mean there's ways to like modify those things. Like there's people on instagram, there's this one guy he's called the macro barista and he will give you all different like modifications of like starbucks strings and like some other drinks, other places that sell like fancy coffees, um, and I followed some of them and they're good, um, you know they're not the same, but like you're still getting that like pumpkin spice, because I'm more of like a peppermint mocha person. So like, yeah, mocha season is my season, um, and I'll still get them, you know, but I'll just kind of like modify them so they're not as high calorie, um, but yeah, because I mean there there's a time and a place for everything.

Speaker 1:

You just kind of have to figure out where right, and at this point I'd probably save my calories for a margarita instead. But yes, I know it's. You know you have to make those choices, right.

Speaker 1:

I speaking of things right, yeah, it's kind of like okay so you can go well, I was speaking of things that there's obviously some things that we're like, okay, everything we all can know, even if we're not nutritionists, that probably PSLs are not like the best right, all that stuff. What is something that you see people eating a lot or I don't know, fairly frequently that you tell them not that they think is healthy but is not. Like, is there something that kind of the popular culture? I know oat milk was like that for a long time. I kept hearing from nutritionists like, do not people thought oat milk was more healthy when they subbed it? And nutritionists were, no, it's so high sugar. Like is there anything like that that you see clients eating and they come to you and you're like, no, if everyone could stop eating this, please.

Speaker 2:

I feel like all the like sugar-free, fat--free things. So like, not one thing specifically, but like. I think that like, just because of diet culture, we've kind of like lied to ourselves over the course of our lifetime that like, we enjoy this sugar-free syrup and we enjoy this fat-free cheese. And when I'm like they're like, well, I put fat-free cheese and I'm like, do you like fat-free cheese? And they're like it's okay, and I'm like that sounds weird. Yeah, like I would rather you enjoy what you're eating and have the fat, because your body does need fat.

Speaker 2:

It plays a role in your body, you know, enjoy your. So figuring out a way to enjoy your food, but not like overindulging, right. So, like, you know, instead of getting like a sugar free coffee, coffee creamer and just like pouring like half the bottle in every day, just get the one that you like and measure it out, right. So, like, instead of like a cup of creamer, use like a few tablespoons of creamer, and like that can take time, right, that's something I've worked with clients too on is like okay, because first of all, there's also like so much when they take out the sugar, they add in a lot of other things that aren't good for your body. So like I'm like just a real thing, because there's going to be less junk in it.

Speaker 2:

And then so like once I can get them to buy in, then I'm like, ok, like I know that you're used to this much creamer and we want you to get to this much creamer. So this week let's go from four tablespoons to three tablespoons and let's go from three to two, and if you do it kind of gradually, it's not going to be as drastic as, like you know, going from like this heavy cream in your coffee to like black coffee, right, like, if you do it gradually over time, it's gonna be okay. Um, so it's really, yeah, I feel like it's all of those, like you know, sugar-free, fat-free, all of those types of things that I'm like they they have a weird aftertaste, yeah, probably have a lot of junk. Like let's just eat the real thing, because that's going to do less disruption in your body than eating that. So, yeah, so not one particular food, but like let's get you eating like more quality food over quantity of food.

Speaker 1:

Yeah, that totally makes sense to me. And I think one way that this is sort of related when you're talking about portion control, like enjoying, I have almost completely stopped baking, and it's not that baking is bad. But there's four of us, I have two kids, my husband and myself, and we don't eat dessert during the week too much. It's more of a special occasion or like kind of we do friday treat. I tried to. I started doing friday treat because my kids would ask for sweet treats, like after school, and I was like, okay, we can go hard on friday and get like something that is clearly a treat, but please don't ask me monday through thursday. And so when I would bake we would end up not eating it or we would eat it because it was there to like not waste it.

Speaker 1:

And I finally figured out that like it's better to just go to a bakery and buy one slice of cake and then the four of us can share a slice of cake and everyone gets kind of their chocolate fix or whatever. And it's decadent, it's bakery quality, you know it has the ganache or whatever. Like it's. You really feel like, okay, this is a treat, because it's like a nice slice of cake fancier than I would make at home anyway, and then we can each have a quarter of it and we're done, instead of having, you know, two-thirds of a mediocre sheet cake that I would have made lingering until it eventually gets moldy or you eat it and it's like stale and you're just eating it, so you're not wasting it yeah, and so like I think it is a lot about your buying habits too, of stocking your home with the right thing, because if it's there, we're all just so much more likely to eat it yes, oh, 100%.

Speaker 2:

and I feel like that is like a big struggle for parents, you know, because, like, your kids do enjoy those things. Or, like you know, like during the holiday season, you know, halloween candy comes in the house and then, like Christmas time, christmas candy comes in the house and like it becomes like people gift it to you and all the things and like, oh my gosh, yeah, so much. So I know it is and like it's's, you know, you appreciate it, but then it is okay to throw food out, right, like I don't love wasting food, right, but like, if it's stale, let's just get rid of it. Um, you can also freeze things. So if you make a big cake and you want to, like, hold the pieces and freeze it, so then you have it.

Speaker 1:

um, I've done that before with, like pies, like you know, after Thanksgiving, but yeah, just, like we let our kids have a rain check policy on sweets because I try to tell them not to eat past their tummy or like would call it almost capitalistic idea of but if it's available I need to take advantage and get it, because otherwise I'm a sucker, because I didn't get the treat when I could have and so there was tension there for me because if I had said, ok, we can have a treat on whatever day, like Friday treat, but they weren't really I could tell they weren't hungry. We started this rain check policy where I was like, well, do you want to rain check your Friday treat to Saturday?

Speaker 1:

so that they don't feel like they're missing out and eating it just because they could, in theory, have had it Right. Because it is hard to have everyone on the same page too in your family, like someone might be hungry enough to have dessert but then the other person might not be, you know and managing that can be difficult yeah, I mean like another option to do then, if it's like I don't.

Speaker 2:

It sounds like you go somewhere for dessert, or is it just you bring it it?

Speaker 1:

depends. Sometimes we it depends on the season, like when it's hotter, we we go out for ice cream, like we'll go to ice cream. Okay, yeah, I think it's. I would prefer just going and buying an ice cream like here's your ice cream, instead of stocking a ton of ice cream because it just goes bad in our freezer. It gets like crazy freezer burnt.

Speaker 2:

Well we just don't eat it. So I'd rather and then it's just very I don't know, there's like just a set serving um, but sometimes we will obviously do something, or I will have already bought it in preparation gotcha yeah, because I mean the other way to do it is like you get like however many like special treats or like dessert per week and then like once you use them like you're done, so it sounds like right, like a token system kind of, let's say you get one token a week, you can like exchange it whenever.

Speaker 2:

So then they can kind of like listen to their bodies and like not necessarily just on Fridays, but obviously if you're going somewhere, and that's not going to work because you're not going to take one kid out on Tuesday and then the other out on Friday.

Speaker 1:

Yeah, they don't like to watch the other one, get it.

Speaker 2:

Tuesday they're both going to get it and Friday they're both going to get it, but yeah, it's. Yeah. I find it very tricky with my kids. It's hard to teach kids hunger. Yes, like fullness, like. I'm like like, are you full? And they're like, well, I want to be done. I'm like, yeah, but are you full? Yes, I don't know what that means. And I'm like, like, do you feel like your belly has stuff in it? It's very difficult to explain to them, like, how to eat till they're full but not overeat, and like not stop eating, not to the point where you already feel like I ate too much.

Speaker 2:

Yes, because that kind of is like. You know, it takes a little bit for like everything to connect Right. So, like the lag, you won't always know you're full and then you have those three extra bites and then you're like, oh, I'm full.

Speaker 1:

Well, certain things like settle differently, like spicy oily Asian food settles differently than you know. Bites of salad.

Speaker 2:

Yeah, it's all. Yeah, it makes you feel different and like, yeah, yeah, it's all. Yeah, it makes you feel different and like, yeah, I yeah, kids are tricky, I agree.

Speaker 1:

Do you have one kid who's better at that? Because I definitely have one child who's much more aware of her hunger and fullness, and then my son, not.

Speaker 2:

Oh see, I feel like my. So I have one son and then I have three daughters and I feel like my son is more aware of, like his hunger. Like he'll ask for seconds if he's still hungry, but sometimes they just want to be done too. Like he just wants to like go back outside and play basketball, or he just wants to like go back to doing what that's my daughter so I'm like do you want more?

Speaker 2:

and he's like no, but then, like 20 minutes later, he's like can I have something to eat? I'm like you just want it to be done at the table. Um, so we've also like tried to like implement where, like, you have to stay at the table till everybody's done, so then it takes away that like well, oh, if I'm done, I can leave the table and do whatever I want. Well, no, even if you're done, you still have to sit here until everybody's done. Um, it really depends on the night, though, because I feel like what's the?

Speaker 1:

what do you do about the opposite? Because I definitely already see eating our feelings from time to time. Yes, and I never. That's such a delicate. I'm my first job ever. We did an art museum and there was a person who clearly struggled with her weight. Medically she would have been morbidly obese. And then someone else on the staff said she's looking for love at the bottom of a chip bag and I was like, oh my gosh, that is real harsh, but yum, it stuck with me because it's. It just looks sort of the well, I mean, it was horrible and it wasn't to her face. It's still horrible to say, but that sense of like, oh, but don't we all do that occasionally? And when you see kids sort of self-comforting with food, I never know how to message that.

Speaker 2:

Yeah.

Speaker 2:

So I feel like when I work with adults, I try to like, replace the habit right, like, and kind of like, take a step back, like you know. Because, yeah, like, you've all had those days where you're like, replace the habit right, Like and kind of like, take a step back, like you know. Because, yeah, like, you've all had those days where you're like, I just want to go and like, dig into the bottom of an ice cream container or eat all the chocolate. But, like you know, like, if I have those days like, I'll like feel like, okay, like, is that going to make me feel better? And do I actually want it? Is there something I could do that's going to make me feel better than eating all of that chocolate? And usually the answer is yes, there is something else I can do. No, I'm not hungry for it. And no, you know, like, it's just not going to make me feel good.

Speaker 2:

So, you know, like, try to replace it with something. And a lot of times I'll be like, why don't you like go for a walk or go knit or go, you know, play your favorite game on your phone, like, whatever it is that like will get your mind off of it. And if, like 15, 20 minutes, you're still thinking about that food and you still want it, then just enjoy it Right. But, like I said earlier, like have like a portion of it Right, and then see how you feel and like with kids it's harder because they just don't. Kids are so like in the moment.

Speaker 1:

Yeah, I was going to say the delay is hard.

Speaker 2:

This is what I want and like. If you're like OK, well, why don't you go play basketball? And then, if you still want it when you come in, then you can have it Like it's. But I feel like trying to figure out other ways that they can like cope with their emotions that aren't necessarily food, I mean on the same, like you know, on the flip side, like food does have like a comfort to it, right, like it is like I was talking about the rainbow cookies, right, like they're nostalgic for me, like they bring me like comfort, like they, you know, they bring back memories for me. So like, and there's nothing wrong with that right, like food has it's social it's, you know like you need it for your body For holidays.

Speaker 1:

I mean, intrinsically in culture, they're tied to food. Who thinks of the holiday season without some sort of food connotation? Nope, I don't know anyone.

Speaker 2:

Yeah, I mean, like, when I think of the holidays, I think about, okay, what food are we making? Right, like Christmas cookies am I making? What am I like? What desserts are we having? What are we eating? You know, that's usually because, like people are getting together and like that's what you do, you know, so like there is a social factor to it.

Speaker 2:

Um, but I, I think, with kids, like trying to figure out other ways. Like you know, like I see you're in a bad mood. You know, like I understand that you think that this is going to make you feel better, but like, why don? Why don't you go, like, go take, you know, go take a ride on your bike. Why don't you go, you know, play some lacrosse. Why don't you go kick the soccer ball around? That might make you feel better, and if it doesn't, then we'll talk about this food, you know, when you come back in. But like, trying to replace that habit with like a more healthy habit that will actually probably make them feel better is, you know, probably like the best way to approach it Well, I am not a kid expert.

Speaker 2:

I will not claim to be a kid expert. I know it's hard. That's what I would try to do, because it is hard once you get in that habit of like the chips are going to make me feel better, the ice cream is going to make me feel better, like, but it really doesn't.

Speaker 2:

no, I know it doesn't and that's all like very self-defeating after a little while, because then you feel worse and then yeah, because then I'm like still upset about whatever I was upset about, and then I don't feel good and then I'm upset that I ate all that food, right, right, made me feel like crap, right.

Speaker 1:

Exactly, which is what adults do. I mean, we've all been there as adults, yeah.

Speaker 2:

Oh my God, One hundred percent. I mean, I spent most of my life like that. But now, like having a little bit more, I guess, like grasp on, like my hunger cues and how I feel like I can be like okay, well, like, is that actually going to make me feel better, or is it just going to like fill a void for a little while? Right, and it's probably just going to fill a void and then the void is going to still be there.

Speaker 1:

So yeah for sure. Take a step back. Yeah, this has been a lot of great things to talk about. If we were to give listeners like one really actionable tip that they can use to start the new year off on their best foot, what would you recommend that people implement that is manageable, sustainable and a thing that's like would help all of us?

Speaker 2:

So I would say so, my biggest thing I think for like the new year is people always think, like I have to join the gym, I have to go work out hardcore. Like, honestly, like you are going to see more results if you change what you do in your kitchen. You know, like obviously, movement is beneficial, right, Like stress relief. It's, you know, good for, like you know your mental aspects, Like there's so many benefits to moving your body, like just you know your mental aspects, like there's so many benefits to moving your body, like just you know, cardiovascular wise. But like really trying to like create a healthy lifestyle where you're going to feel good it's going to start in the kitchen and so simple things like eating, eating in like a plate method form. So like when you think about planning your meals, you know, think about having a protein, a carb and some sort of healthy fat on your plate and then, like getting vegetables in Half of your plate should be veggies. So like, when you're looking at your plate, I feel like I'm not explaining this well. Half of your plate should be some sort of like veggie. So let's say broccoli, and then protein is a quarter and then a carb is the other quarter. So maybe it's broccoli, chicken and rice or something Not super exciting, but like, just so you get the idea. And then you know some sort of fat in there. So maybe you, you know, have some olive oil on your broccoli or you put some butter on your chicken or whatever you know.

Speaker 2:

So, really, just when you plan your meals, start thinking about it in that aspect and that is going to make you feel better, you know, especially if you're getting like looking at your breakfast first I usually try to get people to look at breakfast first meal of the day it's going to set you up for success for the rest of the day. So, you know, my favorite breakfast is like an egg casserole that has, like egg whites, whole eggs, veggies, sweet potatoes it's all in this one thing. I heat it up in the microwave every day. So start thinking about planning your meals in that way and really like focusing more time in the kitchen and what you're putting in your body, as opposed to like throwing all of your energy into hardcore workouts that are not going to be sustainable. You can't work out for an hour, two hours every day for the rest of your life right? Like find something you enjoy and focus more of your energy in the kitchen and what you can do there.

Speaker 1:

Yeah, that totally makes sense to me and I agree it's about sort of that balanced. And I also agree that breakfast is tricky because I like an egg breakfast but I don't like making a mess every day in my kitchen.

Speaker 1:

And like you know the dishes and the time and everything but a casserole or something that can heat up and the time and everything but a casserole or something that can heat up. Uh, I'm a big cottage cheese person for that reason, because it's a good protein but easier and less sugar than yogurt, because I, I'd say, breakfast does feel tricky sometimes because it's just not fast enough. Like the protein feels like it's harder than a lot of the carbier stuff you know is not as good but like a muffin is just objectively fast to grab off the counter versus like making eggs every morning.

Speaker 2:

Yes, 100%. And that's why I like literally have made this egg casserole for years and I just vary, like I'll change up the vegetables, so like, if I have cauliflower in the fridge, it's cauliflower, sweet potatoes and just a bag of spinach, you know, with like eggs and egg whites and like, so I'll vary it up every week with different veggies and different seasonings. But like I just cut it, make six pieces, I put it in the microwave and like I'm done, because if I have to do anything more than put something in the microwave it's just not going to happen. And that was what, like before I really started meal prepping.

Speaker 2:

That's what was happening was like I was like barely eating breakfast. I was eating like the scraps off my kids plates. I was, you know, eating a bowl of cereal for lunch, and then I was starving at dinner and was like binging at night because I was so hungry. So it's like, it's like this cycle that's hard to get out of. But yeah, getting in that breakfast in the morning, I mean I could send you the recipe. If it's something you think you would enjoy. I could send it to anybody if you want to message me.

Speaker 1:

Yeah, maybe if you have it somewhere we can, yeah, put a link or something. That would be great.

Speaker 2:

But yeah, it's, it's. Yeah, breakfast is. Breakfast is probably the most difficult for my clients too, because like, but but well, I, but I always did a bagel, like, okay, like you could eat a bagel, but like let's have like a yogurt with it, or you know, like some butter or something yeah, let's get some protein in there too, um, because it's just going to keep you fuller for longer yeah, breakfast is like the January of meals, like start your day off strong, start your year off strong, right, yeah it year off strong Right yeah

Speaker 1:

it does, it makes a difference for how the rest of it goes. Well, that is a good tip, and I think that's something that we can all do more, you know, mindfully try to get some protein in, whether it's a casserole we make ahead of time or cottage cheese or something, and that's a good tip and definitely something. I've been there where I don't eat enough during the day and then I'm so hungry by four and all of my resolve to make good decisions is out the window because I'm too hungry. So I have definitely definitely been there myself.

Speaker 1:

Now I did want to end this recording on the note that we ask everyone, we ask all of our guests, to share a petite plaisir and if you're a new listener, that is French for a little pleasure, a little luxury, because I'm a big believer in the idea that you don't have to make crazy overhaul changes to find a little bit more joy, a little more health, a little bit more happiness in your day. So share with us something that's small but that you've been enjoying a little bit of me time.

Speaker 2:

So my favorite thing right now is it's currently still kind of nice where I live. So I as far as temperature but I also don't really care about the temperature I'll go out whenever is getting outside with my daughter in the stroller and going for a walk with earbuds in and a book playing Currently listening to an Abby Jimenez, did you say?

Speaker 1:

Jimenez? I think, yeah, Abby Jimenez.

Speaker 2:

An Abby Jimenez book. It's like the third one I think I'm reading and they're just simple, like rom-com type books, and it's just. It's like I'm in a different world, right, like it. Like I, I'm in a different world, right. Like you know I'm not in like mom's own, like I, like you know, I put myself in their world and it's a lot less stressful than mine most days. So, like, it's just like a nice break from you know, momming and running a business. And you know I'm also currently getting a certification in like functional nutrition, so like, and I listen to a lot of stuff on that and sometimes my brain is like it's like exploding. I'm like I just need crap, just like crappy stuff in my ears. That is not like I don't need to process it, um, so yeah, so that's currently like my like little thing I do for myself, like get out of the house, fresh air. You know, sun on my face and it's nice to get my steps in.

Speaker 1:

So yes, I love that. I totally agree. 2024,. I started reading a lot more. I read over 60 books and I read a lot of just light stuff and it is that little mental break.

Speaker 1:

I do like to read the physical book, but my kids are a little older than yours, they're eight and 11. So they're old enough to be like mommy's going to read for 30 minutes. Y'all should read too, because you're supposed to be reading for school. So, and my kids like reading, so we can all just like cuddle on the couch and read for 30 minutes and it, you know, it's just a little bit of time because I don't watch much TV, because I can't watch a more adult type show with them there. Really, it's like, you know, whatever it's too hard, but you can read something that it wouldn't be for children, right. It like can be your own little moment and I agree it's very fun. Love Abby Jimenez, love a lot of books. If anyone needs book recommendations, just hit me up because I've got a long list. I even started a book club this past year because I just enjoy it so much and it's a fun way to connect with people too.

Speaker 1:

Yes, a lot of people have read a lot of you know the current stuff or like I was sitting in an airport and a very nice young lady came over and was like, oh, she was, probably her kids were younger. She was definitely younger, like maybe 10 years younger than me, but like a little bit of 30. And but she was like, oh, I just read that one, what do you think? And then we were like we're comparing notes, so it is a fun, just like little piece of the world that can be for you and not you as well, right, exactly, yeah, yeah, it's like just like my own little thing, that like right I do for myself.

Speaker 2:

Yeah, I do by myself.

Speaker 1:

Yeah, no, I love that and so accessible, right Like. I get a lot from the library these days because I was reading so much my Amazon was getting crazy. So you know they have audio and books from most local libraries, so you can be sure to check that out.

Speaker 2:

Yeah, I use the Libby app.

Speaker 1:

I don't know if like.

Speaker 2:

There's other ones too, but I use Libby.

Speaker 1:

Yeah, our local library uses Libby as well and you can request them. So that's fantastic. And if anyone has been inspired to make this a healthier year in a holistic way and they need a little bit of extra support, how can they connect with you?

Speaker 2:

So I'm on Instagram. My handle is nourished mom wellness. That's where I hang out most of the time. I also have a website. It's rachelleelycoachingcom. I have lots of freebies on there. Like I said, there's a snack freebie, there's a crock pot freebie. There's a few other things on there as well. And then my email is rachel at rachelleelycoachingcom.

Speaker 1:

Perfect, and we will link her website in the show notes so that everyone can find her easily and get connected. If you would like a little bit more support on your health journey, and just, we want to encourage everyone to make it a great year and to do it peacefully and one step at a time, because that's how we all can sustain it. So thank you for being with us, of course, thank you. Thank you for joining me today on Never Too Festive. I hope you are leaving feeling inspired and refreshed.

Speaker 1:

If you've loved what you've heard, don't keep it to yourself. Share this podcast with a friend who could use a little extra sparkle in her life. And hey, while you're at it, why not leave a review on your favorite podcast platform? Your feedback helps us continue to grow and inspire more women like you. Have questions or feedback you wanna share directly with me? Simply click the link in the show notes to send me a text. I'd love to hear from you. Until next time. Remember, all we have is today, so let's choose to live our most fabulous joyful life together. Thank you.