09:51:16 Looks like it's starting! There we go!
09:51:20 All right. Last week, we had pretty glitchy-looking, so I'm hoping this week looks better.
09:51:29 All right. All right, hey friends! I'm Kara!
09:51:32 I hope you all survived the weekend, because wow, what a combo.
09:51:36 For us, we had Halloween on Friday, our family does Thanksgiving the first Saturday of November, so we had our Thanksgiving.
09:51:45 And then Daylight Savings on Sunday. It was the perfect test for the holidays, and honestly, it gave me a great chance to practice the same habits and skills
09:51:55 that have made my weight loss sustainable. So, today, I want to walk you through what that looked like for me, how I planned, what I chose to eat, how I handled leftovers without feeling deprived or stuffed.
09:52:08 So, first up, Halloween.
09:52:10 I decided ahead of time, I wanted some candy, too. I was gonna enjoy it.
09:52:15 But I didn't want to binge on just the random, just-okay stuff.
09:52:20 Instead, I bought myself my favorite. One of my favorites.
09:52:23 I got the cranberry dark chocolate bar from Aldi. If you haven't tried Aldi's chocolate, it is so good. Who would have guessed, right?
09:52:33 That one simple decision, planning for what I actually wanted, helped me feel satisfied instead of guilty or restricted.
09:52:40 So, I wasn't digging through the candy. I did have some other pieces, but I made a plan of what I really wanted first.
09:52:47 And that kind of set the stage so that I didn't need everything, because I was actually getting what I needed, what I wanted.
09:52:55 And I had already made sure it happened.
09:52:58 Alright, then came our family Thanksgiving on Saturday. Before we evenā¦
09:53:04 hadā¦ had the day of, I was thinking,
09:53:07 Um, about what's usually on the table, what people were usually bringing. I asked myself, what do I definitelyā¦
09:53:15 want to eat? What do I not really care about?
09:53:19 That way, when I was ready, I was already there, I already had a plan.
09:53:24 Because let's be honest, in the moment, it's easy.
09:53:28 very easy to get caught up in the excitement and the pressure
09:53:32 to try everyone's dish, or just not want to miss out on anything.
09:53:38 So, here's what I did. I knew I wanted to enjoy dessert. I am a dessert girl through and through, so I made sure my meal
09:53:45 had some nutrition in it first.
09:53:47 So that I could have fun second.
09:53:50 I had turkey and ham, um, I put a spoonful each of corn and mashed potatoes. I put a little corn casserole on there because my daughter-in-law made it, and it was her first time bringing a dish. She was really cute and said, I've never been asked to bring anything but myself before.
09:54:06 I said, you are a married woman now, and it is time to make something. So, she chose corn casseroles. I wanted to try it for her.
09:54:13 And it was good. Diana, you did a great job.
09:54:16 And I had a role. Thatā¦
09:54:18 Um, I only actually took about one bite of.
09:54:21 And I had a couple double things.
09:54:24 So, then I filled in my plate with some roasted sweet potatoes and Brussels sprouts that I made myself so that I would know
09:54:32 that there would be some veggies there that were not buried in casserole. I am sorry, but I am normally not a casserole girl.
09:54:39 I like my food to all have its own flavor, and that casserole justā¦ it's not me.
09:54:44 So, I don't like all those traditional Thanksgiving foods, but this would work with that, too.
09:54:50 Make a decision on what you like first,
09:54:52 And then make sure you're getting that part on your plate.
09:54:55 Alright, so when I said that I put a spoonful of each thing on there,
09:55:00 I'm telling you, it was a spoonful.
09:55:03 I grab, like, one of those little clear plastic white spoons, whatever they are, andā¦
09:55:08 I put what I want on there. Not a heaping serving spoon that, you know, normally goes in the dish. That visual has helped me see
09:55:17 my portions instead of just ending up with mountains of food on my plate. Like, I want a bite or two of this, I want a bite or two of that, and so every time I put that plastic
09:55:28 spoonful on my plate, I know I'm getting a bite or two of each thing.
09:55:33 Instead of a whole scoop.
09:55:35 One scoop can easily be 10 spoonfuls, and that sometimesā¦
09:55:40 is most of what I eat. So, um, I eat more than that. But, like, you get the idea.
09:55:45 So, a spoonful or two of each thing, it helps me kind of get a little of everything that I really wanted without having too much on my plate.
09:55:53 Every time you do that, it's a decision made, and I don't have to make the decision later.
09:55:59 of how much of it, right?
09:56:01 makes it a little easier. So now, yes, my plate, it looks different than a lot of other people's, or most of the people that I eat
09:56:09 I eat meals with. And sure, I still had more than I probably needed for myself, but it started with less, and it only had the foods
09:56:18 that I really wanted. So, then, as I ate, I noticed, I was asking myself questions. And so, now that this has
09:56:26 become just what I do. It's easy to forget that this was something
09:56:31 that was a big deal when I was first
09:56:34 losing weight, and learning how to eat through the holidays. So, some of the questions I'd ask myself is,
09:56:39 How much of this do I really want or need?
09:56:42 We're used to asking ourselves, do we like this? Is this something I like?
09:56:45 But, as I'm asking, like, do I really want more of this? Would I rather not have as much of this?
09:56:51 What am I deciding? And it's very intentional, without it even feeling like it took up the whole meal.
09:56:56 How much of this do I really want or need? I ask myself that quite often as I would look at the things on my plate.
09:57:02 And I know that I eat like a toddler. My husband tells me that often.
09:57:06 And so, a lot of times, I eat the thing I like the best first.
09:57:11 And then I'll eat the other things later.
09:57:14 This meal I knew I really wanted to have some nutrition with it, too, and so I ateā¦
09:57:20 kind of differently. Otherwise, I would have probably just had dessert. But I wanted some nutrition, so I ate the food items that I liked first. And so, how much of this do I really want or need?
09:57:30 And then I started thinking, do Iā¦
09:57:32 want more dinner, or would I rather maybe stop here sooner and have more room for dessert?
09:57:39 I also thought, could I plan to eat dinner leftovers later and enjoy dessert now? You see where this is going. I really like dessert.
09:57:47 And so, Iā¦ I did consider if I could have my dessert at a different time and just have the meal now, and I thought, no!
09:57:55 I want dessert now, and so I decided that it was fine to leave food on my plate. Iā¦ I didn't really want any more of it, because I wanted my dessert now, and I wanted to make sure I had room for it.
09:58:04 I was checking in. I was not restricting. There was no deprivation there. I was just being aware.
09:58:11 and making intentional choices. So, no right or wrong to it, it's just what served me and what I wanted.
09:58:18 In that moment. So, now let's talk aboutā¦
09:58:22 family comments, because sometimes those happen, and my family have gotten
09:58:26 pretty good, but, like, in the beginning, there were more comments. A lot of times, they're just trying to figure out what's going on. So, when your plate looks different,
09:58:35 When you're doing things different, I lost 70 pounds, so my body looks different.
09:58:41 People will notice. Uh, they're trying to figure out what you're doing,
09:58:47 They're trying it on for themselves? Is that something they would like to do? They're forming opinions on whether or not that's okay or not.
09:58:54 And sometimes it sounds like weather is okay or not for you to be doing it.
09:58:58 Um, but it's also them trying to figure out if it's something they even could do, or they want to do.
09:59:03 And so, it might sound somethingā¦
09:59:06 like this. You might hear things like,
09:59:08 That's not enough food!
09:59:10 You have to try what I made. You have to! It's Thanksgiving, you have to eat that.
09:59:15 Or, you can't still be losing weight. You're gonna look too sick if you keep trying to lose weight.
09:59:20 I have heard all of those things.
09:59:23 I don't think I heardā¦ I did hear some of that this year, but I didn'tā¦ I didn't hear much this year at all. People are getting used to me.
09:59:31 having my food a certain way, orā¦
09:59:33 eating whatever I'm gonna eat. They quit worrying about what I'm doing, and so there's less comments. I did get told that I don't want to lose any more weight, or I might look sick, butā¦
09:59:41 Um, that's the only one.
09:59:43 So here's the thing. I had already decided what I think about those comments.
09:59:49 Not about them making them.
09:59:51 about if that's a true statement for me or not.
09:59:55 So, that's not enough food.
09:59:57 Well, I am checking in with how much I need to eat with what my body says.
10:00:02 So, I believe that I am listening.
10:00:06 Um, you have to try what I made.
10:00:09 Well, you know, I wanted to try what my daughter-in-law made, and so I did take a spoonful of it.
10:00:14 I know for a fact I don't like mac and cheese, I know for a fact I don't likeā¦
10:00:19 Uh, green bean casserole. There's a lot of things I don't like.
10:00:23 And so I'm okay with not having those.
10:00:26 It doesn't negate that the person brought them, or how wonderful it was that they made it, whether it was from scratch or from a frozen meal, I don't care.
10:00:34 They took their time, their money, their energy, and they brought something, and that was wonderful to come together. That doesn't mean I have to be the one to eat it.
10:00:43 And so, I've already decided what I like and what I don't like. I don't need other people to tell me. And I'm willing to have a bite of something if I'm unsure, but I don't need to have any more than that.
10:00:53 I'm the gatekeeper of my mouth now, I get to decide.
10:00:56 And then, when people have decisions about
10:00:59 whether or not I'm losing weight, or if I look good or bad, those areā¦ those are their opinions.
10:01:05 And I have mine, and so sometimes I would remember I would say things like, that's not something I'm willing to talk about right now.
10:01:12 Um, I'm still deciding what I think about it, or I'm working with my doctor, but thanks for being concerned.
10:01:18 And so, like, I would have something already thought of how I would respond to that.
10:01:23 So, thoseā¦
10:01:26 comments. I've already decided what I think about them. I've decided what my opinion is about them.
10:01:34 And so they don't sting like they used to.
10:01:37 Um, because I know those comments say more about their worries and beliefs about themselves, probably even, than about me.
10:01:45 We've all been told mixed messages, and maybe those mixed messages
10:01:50 sound like, finish your plate, oh, don't waste food, um, watch your weight, but don't eat too little, um, but don't eat too much, right?
10:01:59 Only put on there what you're gonna have, but you should have more. It's very confusing. And for years, family gatherings have been a time
10:02:08 to binge together, right? We all talk about our Thanksgiving stretchy pants. There's a reason why that's a thing.
10:02:13 It has been the time to get together and binge. So, now, I look forward to the connection.
10:02:21 The laughter and the teasing, the chaos.
10:02:25 The naps, we had people sprawled all over our house. Um, our niece's boyfriend said that our house has a very cozy, warm feeling to it.
10:02:35 And we don't have the largest house. We have 22 people at Thanksgiving.
10:02:40 And, umā¦
10:02:42 They invade our whole house, and I love every moment of it. I don't want things broken, but at the same time, I am fine with clutter and cleanup later, soā¦
10:02:52 I look forward to that connection, like I said, the laughter and the teasing and the chaos.
10:02:57 Um, the naps, and our families, very competitive game of musical chairs.
10:03:03 If you know, you know. But, um, that's what the holidays are about for me, being together.
10:03:08 eating everything in sight. And someā¦
10:03:11 parts of food are absolutely crucial to it. If you have someone who makes something and
10:03:18 You can't imagine the holiday without it. I would never want you to not have that as part of your holiday meal.
10:03:23 Just to be able to lose weight. I want you to know how to have it. Soā¦
10:03:28 Let's talk about leftovers, right? Because then there's leftovers. I've learned a little trick for this.
10:03:34 I set out a stack of take-home containers. You know what I'm talking about, those little black ones with the clear lid.
10:03:39 Then I go tell everyone, go ahead and make yourself a plate for later. I've got the takeout containers out. And usually it's, you know, our 20-something crowd who really likes that. They're living on their own, maybe not having all the home-cooked foods, andā¦
10:03:53 Things like that. I'll even make some for me sometimes. So, it makes cleanup so much easier, and it keeps me from having to decide later what I'm going to do with all that leftovers. If I should eat it, if I should throw it away and I feel guilty, if I just keep nibbling until they're all gone, right?
10:04:10 And if I want more, I do. Like I said, I'll make my own container right then, so that I know what I really want for later. That way, I don't feel FOMO, I don't feel that fear of missing out, because I already know I'm gonna get to enjoy it again.
10:04:24 No one's taking it because it's in my container with my name on it, right? And I'm gonna eat it again when I'm hungry.
10:04:30 And that includes dessert. I'll put some of the dessert in a container for myself, knowing, like, okay, I got dessert for the next few days.
10:04:37 And so, I don't have to eat it all right now. I canā¦ I can have it like a normal person.
10:04:43 at different times, and it gets toā¦
10:04:47 extend that excitement of Thanksgiving for me. Soā¦
10:04:51 This particular weekend, since we do it so early,
10:04:54 Sunday came with daylight savings, right? Which usually throws off my sleep. I don't know about you, it throws off my sleep, my energy, I feel a little off, right?
10:05:04 And it doesn't really matter if it's spring or fall.
10:05:07 it throws me off. But that's another good reminder. After big events or busy weekends,
10:05:13 Ask yourself, do I need rest, or a nap? Do I need a quiet day at home?
10:05:18 And then think about how you eat, because a lot of times with that emotional eating, we eat because we're tired, we eat because we're bored, we eat because we are overly stimulated, and we're needing comfort.
10:05:32 So, am I eating leftovers, maybe on that next day, on Sunday, right? Becauseā¦
10:05:38 I'm hungry, or just because they're there, or because I have something else.
10:05:42 This is what's showing up for yourself really looks like.
10:05:45 Taking care of both your physical and your mental energy. So, that was my weekend.
10:05:50 Full of real life, family, food, and fun.
10:05:53 And guess what? None of it felt restrictive. It just felt intentional.
10:05:58 And I can tell you that what I weighed on Friday is what I weighed on Monday.
10:06:03 And so, Iā¦ can't say that for all the years, but what I do know is each year that I've become moreā¦
10:06:12 comfortable, more intentional with how I eat now, it's just how I eat now.
10:06:18 It's not a diet, it's not something that is restrictive. It is actually a way that gets me the foods that I love. It's a way to be able to eat.
10:06:27 Instead of how not to eat. So it's not a diet, it's just how I eat.
10:06:32 Each year that I've done this,
10:06:34 It gets a little easier, a little easier, because I already know what to expect, I already know, and like, each of those things that I learned along the way, it wasā¦
10:06:43 That was the year I learned this. This was the meal that I had this, and I figured this out.
10:06:48 And I wouldā¦ I would think through, how could I have done it differently? What could I have done different? Andā¦
10:06:53 Each time, that comes with me to the next set of holidays. So don't shy away from weight loss.
10:07:00 in these last couple of months of the year, becauseā¦
10:07:03 It's the holidays, and you'll start over in January.
10:07:06 This is the perfect training ground to learn how to eat during the holidays.
10:07:12 When you have actual holidays going on, right? If you're not worried about doing it perfect, you're justā¦
10:07:19 learning from it, and figuring it out. You're trying to show up for yourself, andā¦
10:07:24 What you want, what you like, and to feel good in your body, that's the best training ground.
10:07:29 So, in fact, I talk about all of this inside my Roadblocks Guide.
10:07:34 Um, I put it with this podcast series that I'm finishing up, so the last podcast will come out this Friday, but I made this little guide for you.
10:07:43 You're gonna learn what's really getting in your way, the roadblocks of weight loss, and how to handle it without giving up your favorite foods. Soā¦
10:07:50 Grab your free guide at www.coachingcarra.com forward slash roadblocks.
10:07:56 And then come back and tell me which roadblock you relate most to.
10:08:01 Alright, I want to give you a very special offer, because it's the holiday season, you're planning for the holidays, you're getting ready for the holidays.
10:08:10 If you want to talk to me about your holiday,
10:08:14 before you are in the midst of it. Like, how does it normally go? How does it flow?
10:08:19 What do you think would be beneficial for you?
10:08:22 I am happy to have a conversation with you.
10:08:25 Um, you can schedule one really easy with me, um, at, uh, coachingcarra.com forward slash free call.
10:08:32 Excuse me, free call.
10:08:34 It makes it really easy to remember, right? And I would be glad to give you, uh, 30 minutes of my time to
10:08:42 head into the holidays this year ready.
10:08:44 ready to not have to have 10 more pounds to have to take off by January, right?
10:08:49 Alright, I am gonna jump off here for the day, and I will see you next week.
