3 Tips to Shut Down Diet and Food Talk at Your Thanksgiving Table

It’s Thanksgiving and I couldn’t be more excited. I just love this holiday where we stop and say thanks and show gratitude for all we have in our lives.


I also love cooking all the traditional Thanksgiving dishes. Since I’m off from work on Thanksgiving, I take my time cooking, with my daughters by my side helping. No pressure, no rushing, just some music, laughter, great conversation and recipe making.


We then sit down to an intimate meal with my immediate family and bond. I love it.


But for the intuitive eater in training (that might be you if you are in the midst of your journey), the whole thought of sitting down to a Thanksgiving feast might be intimidating. Maybe you still have some food fear and haven’t fully allowed all foods into your life yet. Or, maybe you have made peace with food and feel super comfortable approaching this holiday meal, but the issue you are worrying about is what others might say or think when they see you eating stuffing, sweet potatoes and pecan pie.


Let me back up and explain.


The Struggle for an Intuitive Eater in Training


You have been on your intuitive eating journey for some time. You have made peace with food and your body, and you are ready to approach your very first Thanksgiving as an intuitive eater. You have no qualms about eating what you love. But, what about all those family members who have seen you dieting for most of your adult life?


You know the ones. Your sister-in-law, mother, or cousin who have dieted with you in years past and who have joined in with you at the holiday meal saying things like “I shouldn’t eat this but …..”, or “this has SO many calories, and is SO bad for me, but I’m going to eat it anyway”.


They are probably still dieting, but you aren’t (lucky you)! But when they see you eating and NOT commenting with them about how guilty you feel or how stuffed you are, you may feel they are judging you.


Or, there may be family members who just know you as the ‘dieter’ and have never seen you eat in public. They don’t realize that when you’ve restricted in the past, you’d just go home and eat whatever you can find. So for them, they may say outright to you: “YOU eat that now? I’ve never seen you eat this.”


3 tips to shut down the diet and food talk at your Thanksgiving table:


  1. Say with confidence: “Yes, I eat all foods. Food is just food”. And, leave it at that.


  1. Say with boldness: “Please do not comment on what I am eating. Let’s focus on the beauty of the holiday, not my food.”


  1. Say with firmness: “This house is a diet-free talk zone. We don’t discuss diets or shame people for eating. Thank you for respecting this house rule”.


The most important person is YOU. Have confidence in yourself and in your food choices that you are making to honor and respect your body. You are in the drivers seat now, you are no longer a passenger on the diet train.


If you’d like my support at any point on your journey, just reach out to me HERE.


Have a wonderful Thanksgiving!



A Happy and Mindful Thanksgiving

happy-thanksgivingThanksgiving is hands down one of my favorite holidays.  I love having the whole family over and a table full of good food.  It is the perfect way to kick off the holiday season!


But I do know it is easy to get lost in the chaos. Don’t let yourself feel out of control this year. Start your holiday season off on the right foot! Make this the year that you conquer your dieting habits and turn to intuitive and mindful eating for a body you love.


Mindful Eating


Engaging in mindful eating can be the perfect way to help you enjoy Thanksgiving this year.  Here are four tips to help you stay mindful.


  1. Stay fully conscious. It’s easy to lose yourself in all the food, conversation and football.  If you maintain an awareness of your food choices, amount of food you are serving yourself and eating, you can avoid overindulging.  This can be difficult in a social situation, but if you set your intentions out in the morning, you can do it!


  1. Serve small portions. With a holiday that only comes once a year, you can easily serve yourself large portions of your favorite dishes.  You may even fall prey to “my eyes are bigger than my stomach”.  Start with small portions to avoid overeating yet still satisfies your craving.  If you are still hungry you could always have more.


  1. Listen to your body. Do you belong to the “clean your plate club”?  This year commit to staying present and listening to your body’s signals as you are getting satiated.  Stop eating when you feel comfortable, you can always wrap up the rest of your food and take it home.  If you do this, you will be able to enjoy your favorites when you get hungry again.


  1. Pace Yourself. During the meal, pacing yourself is key. Put your fork down and spend time talking to relatives in-between bites. This allows your brain to register the food that is entering your stomach. Your body will be able to signal when you are satisfied and have eaten enough.


The holidays can be a difficult time for someone who has just started on the intuitive eating journey.  Resisting the urge to overeat can be hard to overcome.  But you can do it! 


Recipe Modifications


While it’s great to eat your favorite traditional Thanksgiving dishes, consider modifying the recipes just a bit to better nourish your body.


  • Sweet Potato Casserole – Who doesn’t love sweet potatoes covered in marshmallows? But guess what… the marshmallows are not a necessity!  Instead, you can top the sweet potatoes with raisins, chopped pecans and a small handful of mini marshmallows.  This way you won’t miss the sweet melted topping, it is now just a lighter dish.
  • Mashed Potatoes – Do you normally take all skin off the potatoes and use whole milk when making mashed potatoes? Instead, leave the skin on and use low-fat milk or soy milk.  I promise you it will still taste delicious, but with less fat and more nutrients.
  • Salt – In many traditional dishes, salt is a staple. However, it isn’t the only seasoning that can be used to add flavor.  Try adding other herbs in place of salt, such as thyme or parsley.
  • Sour Cream – Do you serve baked potatoes topped with sour cream at your Thanksgiving dinner? Swap the sour cream for Greek yogurt and add a sprinkle of scallions for more flavor!


Still looking for more ways to have a mindful Thanksgiving?  Start your day off with a long morning walk to kick-start your body.  Also, don’t forget to eat breakfast!  This will keep you satisfied and help you avoid heading into dinner starving.


Check out this article from for tips on how to have a safe Thanksgiving.


Simple Solutions to Stop Stress Eating in its Tracks!

DFRM_StressLessEatLess_Holiday_300x300Thanksgiving is only one week away. Yikes!


Cleaning, shopping, cooking, preparing the house….there is so much to do!


Does all the stress and overwhelm of the holidays cause you to go into a tailspin? How will you accomplish all that you need to do? And, of course, you still need to go to work, tend to your usual house chores, take care of the kids etc.


What happens when you get stressed and overwhelmed?


For many, they cope by turning to food to “ease the stress”. Ahh, that piece of chocolate melting in your mouth is melting away all the stress too. That is, until you try on your favorite holiday pants and they don’t button.


Sound familiar?


Listen, I know you want to overcome stress eating. The holidays that are upon us are just one time when you might find yourself coping with food. But what about all year round? Is life hectic with little time for yourself?


Deep down in your heart and soul, you wish there was a way for you to learn how to manage the stress and overwhelm without eating. Actually, you wish you could better handle all that life throws your way so you aren’t overwhelmed.


There is a way!





I am excited to bring to you a brand new program called Stress Less EAT LESS™.

Read all the way to the end to learn about the Holiday Special I am offering you.


In this program you will discover:

  • How to develop a calm mindset by better managing your time and priorities so you can be more mindful in how you handle kid stress, job stress, life’s stresses.
  • What changes you need to make in your daily health and nutrition habits so you feel physically and mentally ready to deal with a stressful situation without caving to the ice cream and cake.
  • The two most important steps that you need to take when you are in the midst of overwhelm and it seems easier to turn to food to numb.
  • The ONE practice you MUST learn to stop stress eating in its tracks and turn you away from the cookie jar and drive-through.


I originally created this program as a “Do it Yourself” program. But I realize that you could probably use some extra support during the holidays, so for this time only, I am offering this program with LIVE group calls a private Facebook group and more!


Click here for all the details and to sign up.


There are lots of bonuses for you once you sign up. The sooner you sign up, the more bonuses you get.


Oh, and share it with your friends and loved ones who could use Simple Strategies to Stop Stress Eating in its Tracks.


Here’s to a STRESS FREE Holiday!




Mindfully Cooking and Eating on Thanksgiving

turkeyTomorrow is Thanksgiving. It is one of my favorite holidays to cook for. All my children will be home, including my married son with his wife and my adorable grandson, Evan. I am so excited to spend quality stress-free time with them all.


What’s on the menu? I sat down with my recipes and started to make a menu and shopping list.


Thanksgiving Dinner Menu

Butternut Squash Soup

Persimmon and Spinach Salad

Roasted Turkey (of course)

Sweet Potato Apple Stacks

Garlic Roasted Vegetable Medley

Roasted Brussel Sprouts

Hot Apple Pie

Citrus Fruit Bowl


My son also requested mashed potatoes for my grandson, so of course I’ll have some of that available.


By the way, if you took advantage of the holiday special, you received the holiday menu planner with 8 recipes for free, including the Persimmon and Spinach Salad, Sweet Potato Apple Stacks and Garlic Roasted Vegetable Medley noted above. If you didn’t grab yours yet, you can still do so now at 50% off by clicking here. You won’t be disappointed.


Now, looking at this menu, I am conscious and mindful of making sure to have food choices from the various food groups: lean protein (turkey), starch/grains (sweet potato apple stacks and butternut squash soup), vegetables (variety of roasted veggies), healthy fat (olive oil in cooking) and fruit (citrus fruit bowl). There is also a “fun food” which is the homemade hot apple pie.


Next step is mindfully eating. That means staying fully conscious during the meal, maintaining an awareness of your food choices and amount of food you are serving yourself and you are eating. While this can be challenging in a social situation, if you set your intention before the meal, you’ll do great.


Start by serving yourself small portions of your favorite “this only comes around once a year” foods. Balance your plate and stay tuned in to listen to your inner signals as you are getting satiated. Stop when you feel comfortable, even if others are still eating. If you do this, you will be able to enjoy the homemade apple pie (or whatever your dessert) without having that dessert tip you over into the “I’ve got to open my buckle” state.


Plan ahead for success, eat intelligently and stay mindful. Wishing you a wonderful Thanksgiving holiday!

Holiday Parties? No Problem!

Holiday OrnamentsWhoa, can you believe it? Thanksgiving is in one week. Where has the time gone!


Thanksgiving is one of my favorite holidays. I love cooking for the Thanksgiving feast and spending time with my family.  I especially love when my daughters stand side by side next to me and help me cook. One year, they made name tags and wore them around their necks that said “Assistant Chef”.  So cute!


Many of my clients start to get nervous when the holidays arrive. Well, to be really clear, these clients I am referring to are just starting to see me and who still have a dieter’s mindset. They feel “uh oh, how will I handle all the food at all the holiday meals and parties I am going to? Maybe I should wait to begin our nutrition coaching sessions until the New Year”.


Ding, ding, ding. This is how a dieter thinks and speaks.


This is not how my clients who are on the intuitive eating journey think and speak. They have successfully been shifting their mindset and moving away from the “all or nothing” dieter’s way of thinking. They are not worried about the holiday meals and parties because they are learning how to honor their bodies and giving themselves permission to eat.


Now, having said that, I still think it’s important to set up your environment for success and to have some tips in your back pocket for when you head out to your parties.


I’ve put together a video for you with 3 tips for before you head out to the party and 5 tips for when you are at the party.


Just click the image below to watch. Then come back and let me know by commenting below which tips you will implement this holiday season.

Holiday Tips