Tag Archives: Halloween

How To Enjoy Holiday Treats Without Regretting it January 2nd

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Holiday Treats

Temptation.

It’s everywhere during the holidays.

Enticing sweets and treats are brought into the office, shipped to your home, spread before you at parties, and are even ringing the produce aisle in the grocery store. Maybe you’re baking them to give away, or to create that “magic” time of year for your kids.

It’s just once a year. What could be the harm in giving in?

The problem is, it’s not just once a year.

The majority of people begin overindulging around Halloween. Two full months of extra sugar, processed carbohydrates, and unhealthy fats takes its toll on your immune system, energy level, and waist line.

And most adults don’t lose the weight they gain over the holidays.

Even if you gain just 2 pounds a year, over time you will become significantly overweight.

It happens so slowly, you don’t even realize what’s happening. It feels like you wake up one day and you’re overweight.

“But,” you may wail, “I don’t want to give up my holiday treats and feel deprived!”

Who said you had to?

It’s not all or nothing people! There is an in-between.

You are able to make good decisions about what, when, and how much you are eating.

Be discerning!

Not every sweet or treat is calorie worthy. Truly, some of the most beautiful desserts taste like cardboard.

But you may eat the whole beautiful piece of cake because you really want the taste you think it should have!

Be deliberate in deciding where it is worth indulging, and where you’re better off to stick with the fruit and vegetable tray.

Here are some strategies for enjoying the season without feeling deprived:

  • Plan ahead. If you have a party this weekend that you want to enjoy, skip the treats that got brought to the office, and freeze the cookies from Aunt Mary to eat later. Choose ahead of time the once or twice a week where you are going to really savor a small indulgence. (Bonus! Does food taste better when you’re a little hungry or sated? When you save up for a treat, the taste and satisfaction dramatically increase.)
  • Be choosy. Once you’re at the party you’ve been saving up for, be selective about what you put on your plate. Is it really worth it? If not, skip it! Why spend your calorie dollars on pigs in a blanket if it’s the cheese cake that you adore? Just stick with the cake and really enjoy it.
  • Focus on portion size. Cindy Crawford gave the best advice on this I ever heard. She said, “You can eat whatever you want, just not in the amount you may want.” So you have decided the cheese cake is where your heart is. Now really taste and focus on the experience of eating a few bites. Most people mindlessly eat and never really enjoy the flavor they were after. So they keep going back. Your tongue actually goes a little numb after the first few bites, and you can’t get the flavor you are after anyway. So really focus on those first few bites to get the full flavor satisfaction, and then stop.

The caveat here is that if you know that sugar will trigger cravings that have sent your eating spiraling out of control in the past, then you will need to do some serious thinking about whether to indulge in a sweet, or not. For now, it may be best to “Just Say No” to sugar. But, that doesn’t mean you won’t be able to eat those sweets ever again. Just not right now.

Instead, pick something else that you love and really enjoy that.

And if you do overindulge, the best thing to do is forgive yourself and figure out what you need to do to get back on track. It may be that you need to reach out for support from a friend, coach, or accountability group. Just remember all the reasons you do want to feel great on January 2nd.

You are able to make good decisions about what, when, and how much you are eating. Now, decide to follow through with those decisions.

Together we can do it!

Were You a Halloween Candy Victor or Victim?

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A pumpkin created by Villafane Studios http://guardian.tumblr.com/

Halloween is the traditional start of holiday bingeing.

After two months eating and drinking too much of everything, women typically start the New Year feeling horrible about themselves, and with a desperate desire to be slimmer.

But few of those “Go on a diet” resolutions make it past January and statistics show that those few pounds gained Between October 31 and January 2 are never lost and actually accumulates over the years.

Unaddressed, those pounds—and the associated negative thoughts and emotions about your body and yourself—can have a detrimental impact on your wellness and wellbeing.

So how did you do last night? Were you the victor over the Halloween candy—or a victim?

If you were the victor, woo hoo! Way to go! You are starting the holiday season on the right foot and are on track to feel and be your best on New Year’s Day.

If not—and you feel guilty about it—let it go. It’s not the end of the world. And the great news is you get a brand new day today to make new choices.

Regardless if you were victor or victim, the question is, “What do you do from here?”

Step 1: Get rid of leftover candy. (That does not mean eat it!)

Many of my clients will eat even the candy they hate—because they don’t want to waste it.

This, my fabulous readers, is faulty thinking. One of the things that holds women back from creating the body and life of their dreams is accepting those limiting beliefs they have picked up from others as Truth.

The Truth is this candy in your body is just as wasteful as putting it in the trash. You can either waste it, or you waist it.

If you can’t give the candy away—throw it away!

Step 2: Decide to take Response-Ability.

As I wrote about in yesterday’s blog, whether you realize it or not, you do have Response-Ability. You have the power to choose what you put in your mouth.

Regardless if your husband brought home your favorite candy, or you didn’t have a single trick or treater, or the candy is super tempting, the candy is not going to knock you to the floor and jump into your mouth against your will.

Whether you realize it or not, you do have the power to make a different choice.

But you have to want to make a different choice.

Step 3: Figure out what it is about being slim that you want.

What feels more compelling? The goal to lose 30 pounds or to eat the candy right in front of you?

Of course it’s the candy!

So you need to look inside for a super compelling reason why skipping the candy feels better.

Step 4: What is your plan?

How are you going to deal with the temptations? How are you going to make sure you aren’t too hungry at parties? How can you ensure there’s something healthy on the Thanksgiving menu?

And know this doesn’t mean all or nothing. This doesn’t mean depriving yourself and not enjoying the holidays. This means figuring out before hand how you can live the holidays that will feel best to you—and then follow through with that plan.

If Thanksgiving isn’t Thanksgiving without a piece of pumpkin pie, then by all means plan to have the pie! But what other choices do you need to make so that pie is part of your healthy holiday eating plan?

Yesterday was just one day in your hopefully very long life. If you ate more calories than you wanted, what can you do today to pick yourself up, dust yourself off, and keep making progress on your wellness journey?

What can you do to ensure that you feel like a victor come January 2?

Together we can do it!

  • Are you struggling with your weight?
  • Are you worried about holiday weight gain?
  • Are you ready to get the body you really want?

I am excited to offer 2 coaching spaces to help you love your way slim. If you are serious about transforming your mind and body, email me at hannagoss@goss-coaching.com by November 11 to schedule your complimentary breakthrough session. These powerful, empowering sessions are available on a limited basis.

Don’t wait till January 2 to take inspired action. Start creating the body—and life—you want today.

Love Your Way Slim for the Holidays

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Are you struggling with your weight? 

Are you worried about holiday weight gain? 

Are you ready to get the body you really want? 

I’m excited to announce that I have 3 coaching spaces open to help you love your way slim.

If you are serious about transforming your mind and body so that:

  • You start the New Year energized, fit, and feeling fabulous.
  • You break the cycle of losing and regaining the same 30 pounds—once and for all.
  • You feel confident and sexy in your clothes—and out.

Secure your spot now by emailing me athannagoss@goss-coaching.com by November 11 to schedule your complimentary breakthrough session. These powerful sessions are available on a limited basis.

Don’t wait till Jan 2 to take inspired action. Start creating the body—and life—you want today.

Together we can do it!

Love Your Way Through the Holidays—Part 4

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This is the last in a four-part series on going from Halloween to New Year’s with balance, grace, and fulfillment.

In yesterday’s blog, you looked at ways to keep yourself motivated to follow your plan from Halloween to New Year’s.

Today, I’ll share how I’ll be loving my way through the holidays.

Having a different experience over the holidays takes awareness, planning, and celebrating the smallest victories. If you haven’t already followed each of the steps I’ve laid out over the past four days, think about what your answers to these questions would be.

Step 1: Look at Past Experiences

What are those things that typically knock you for a loop?

My biggest challenges over the holidays include the extra temptation of all the treats that are around from Halloween to New Year’s, my perception of family expectations, and worse, my own expectations that everything has to be magical and perfect.

This makes me pack too much into my to-do list and I get challenged when my priorities aren’t shared by others, which results in stress and feelings of resentment. 

What do the holidays mean to you?

They mean unconditional love, recognizing and celebrating the magic in life, others, and myself. They mean having fun, relaxing, and laughing with friends and family. They mean being content and at peace.

When you compare what the holidays truly mean to you and your biggest challenges, what are the thoughts, feelings, and beliefs that come up?

Stress and unmet expectations—my own and others. Having to have everything be perfect—decorations, sending out cards, gifts, and food, etc. Not wanting to feel deprived. Wanting to feel loved. The feeling that there’s too much to do. The feeling that people won’t love me if I’m not perfect.

What are the internal values that you truly want to honor over the holidays?

My connection to my Higher Self. Love, for myself and others. Self-care, so I have the energetic capital to give to others. Being appreciative of myself, others, and all the blessings in my life.

How do youwant to feel over the holidays?

Connected, balanced, happy, content, and loving.

How do you want to be on January 2nd, using the present tense?

I feel energetic and in balance–body, mind, and spirit. I have maintained my weight and I feel strong and fit. My relationships feel good. I appreciate life more. I am eager and excited about this New Year.

Step 2: Planning

Not that I’m clear on what it is that I want, I can start planning.

What do you have to do differently to get more of those feelings and to honor your core values?

  • Ensure that I take the time to meditate, exercise, and rest so that I maintain my connection to my Higher Self and have mental clarity and physical energy.
  • Focus on the best qualities of everyone I love and forgive them for not being perfect. And forgive myself for not being perfect.
  • Release myself from the responsibility for anyone else’s happiness.
  • Prioritize my to-do list so that what I’m doing aligns with what I truly want.
  • Release the need to do everything myself and either ask for help, or let things go.
  • Focus on all the things I appreciate in my life.
  • Focus on all the reasons I want to start the New Year feeling great and choose foods that will support that. But also allow myself to have some treats so that I feel like I’m fully experiencing and enjoying the season. 

What are the obstacles you will face and what do I need to do differently to work around them?

  • Time—So I’ll need to actually schedule those things that are a priority, like meditating, exercising, and some evenings where I just relax. I can focus on doing those things that really match up with my values. I can ask for help with decorating, shopping, and wrapping and shipping presents—and truly acknowledge and appreciate the help that I do get. 
  • Expectations—Since I don’t have control over anyone else’s reactions, I can focus on my own. I can be authentic and loving. I can be fully present. I can acknowledge other’s feelings, and I may have to allow them to feel disappointment. I may have to allow myself to feel disappointment. I can forgive them—and myself—for not being perfect. I can make lists of all the things I love and appreciate about others so those things are clear in my mind when I see them. I can enjoy what is instead of how I think it should be. 
  • Tempting foods and treats—Where I have control over the menu or am bringing something, I can provide healthy foods. I can eat before a party so I’m not as tempted. I can eat healthy foods for most meals and plan to have one meal a week where I allow myself to have treats. I can exercise my resistance muscle—and celebrate my success! I can forgive myself if I do give in and get back on track with healthy eating at my next meal. I can write down all the reasons I want to feel great on January 2nd, and I can read the list every day and carry it with me if I need a reminder of why I am choosing to eat healthy.

When and how are you going to do those things? (Be specific.)

  • This weekend, I will schedule time to meditate every day and exercise six days a week, and work the rest of my schedule around them.
  • I will schedule 5 minutes each day to write and read lists of appreciation.
  • Tonight I will create my list of all the reasons I want to feel great come January 2nd and I will include reading that in my 5 minutes of appreciation. I will carry the list in my purse, in case I need to remind myself why I’m choosing to forgo a treat. Each week, I will plan some downtime in my schedule. I will make getting adequate rest a priority.
  • If I feel stressed or overwhelmed, I will take 15 minutes to meditate and/or ask for help. I can also let go of things that aren’t on my priority list.
  • Every week, I will create a healthy meal plan and based on parties and other activities, I can decide when I will have my treats.

Finally, it’s really important to keep myself motivated and inspired to stay on track, even when things get tough.

How and when will you celebrate all the small things that you are doing to create a balanced and fulfilled holiday experience?

  • I will acknowledge and praise myself each time I meditate and workout. Even if I only get in 10 minutes, I will consider it a win.
  • Each time I face a temptation and choose to stick to my food plan, I will give myself praise. And as a bonus, when I get to January 2 and have maintained my weight and feel great, I will buy myself something I want.
  • When I take time out for rest and relaxation, I will honor the time and will make a point to do something that is truly relaxing.
  • I will celebrate my family and friends and share my appreciation for them. Each time I successfully release an expectation or respond in a more positive way than I would have in the past, I will acknowledge it during my time of appreciation by writing kudos to myself in my journal.
  • I will report to my husband, coach, and fabulous readers how well I am doing, and ask them for their support.

Right here and now, I make the commitment to do these things and to make this year’s holidays’ healthy and happy.

I encourage you to take the time now to think about, plan for, and celebrate your journey from Halloween to New Year’s. How do you want to feel on January 2? What do you need to do to get there?

Together we can do it!

Love Your Way Through the Holidays—Part 3

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While I’m in New York City, I’m sharing a four-part series on going from Halloween to New Year’s with balance, grace, and fulfillment.

In yesterday’s blog, you looked at the things you are going to do to help you create the holidays you want, and developed a plan for how to achieve your goals.

Today we’re going to look at how to keep yourself motivated to follow your play from Halloween to New Year’s.

The number 1 thing you can do to help meet your healthy holiday goals is to seek support.

Study after study shows that having at least one person support you in meeting your wellness goals will dramatically increase your chances of success.

Having a wellness partner or joining a support group helps:

  • Normalize what you’re going through—You realize that everyone has cravings, gets frustrated by the numbers on the scale, and has moments of weakness. You are not a failure or a freak.
  • Cheer you on—Noticing and celebrating every sign of progress builds momentum towards successfully meeting your goals. Having someone to share these with helps keep you motivated.
  • Problem solve—When you are focused on the problem, it can be almost impossible to see even obvious solutions. Having someone on your side who can see the situation more objectively can help you brainstorm ways around any obstacles.
  • Make the journey more fun—going it alone makes it easier to get caught in the negative thought spiral going on in your head. Having a partner helps break the inner patterns so that achieving your wellness goals is more enjoyable.

But where can you find help?

  • Ask a friend or family member—Choose someone who is consistently positive, good at problem solving, and will be uplifting and inspiring.
  • Join a group—There are a number of on-line and in-person support groups. A few places to look include: transformation.com, beachbody.com, Weight Watchers, your local hospital, or a community group. Pick a group that does more than just air problems. Look for a focus on celebrating successes, problem solving, and offering encouragement.
  • Hire a coach—Consider working one-on-one with a certified professional health or wellness coach who is goal and success focused, and that will come up with an individualized plan to help you break through any thoughts, beliefs, or patterns that are literally weighing you down.

A second tip for maintaining your motivation is to celebrate each tiny thing that you do that moves you towards your goals.

Do this by asking yourself what, how, and when you’ll celebrate—and then do it! Suggestions include:

  • Acknowledge and praise yourself each time you meditate and workout. Even if you only get in 5 to 10 minutes, consider it a win.
  • Give yourself praise each time you face a temptation and choose to stick to your food plan.
  • Honor down time. When you schedule time for rest and relaxation, honor it! Make a point to do something that is truly relaxing.
  • Pat yourself on the back for releasing expectations. Each time you successfully release an expectation or respond in a more positive way than you would have in the past, acknowledge and celebrate it!
  • Write kudos to yourself in your journal. You deserve them!

And if you don’t respond as you planned, what do you need to do to pick yourself up, dust yourself off, and still move forward towards the person you want to be come January 2nd?

In tomorrow’s blog, I’ll share my answers to the questions I’ve posed to you over the past three days.

I would love to hear your goals for creating the holidays you want and your plans for achieving them. Also, keep me posted on your progress. I’d love to help cheer you on to success!

Together we can do it!

 

Love Your Way Through the Holidays—Part 2

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While I’m in New York City over the next few days, I’m sharing a four-part series on going from Halloween to New Year’s with balance, grace, and fulfillment.

In yesterday’s blog, you looked at those things that have tripped you up during previous holidays, and really thought about how you want the holidays to feel.

Step 2 for starting the New Year celebrating the body—and life—you want is to plan for the holidays you want.

Start by asking yourself these questions, and writing down the answers.

What do you have to do differently to get more of those feelings you want to experience during the holidays?

What do you have to do differently to honor your values?

What are the obstacles you’ll face? What do you need to do differently to work around them? Some suggestions include:

  • Ensure you take time to meditate, exercise, and rest so that you maintain your mental clarity and physical energy.
  • Focus on the best qualities of everyone you love and forgive them for not being perfect.
  • Forgive yourself for not being perfect.
  • Release yourself from the responsibility for anyone else’s happiness.
  • Prioritize your to-do list so that what you’re doing aligns with what you truly want.
  • Release the need to do everything yourself and either ask for help, or let things go.
  • Focus on all the things you appreciate about life.
  • Focus on all the reasons you want to start the New Year feeling great, and choose foods and activities that will support that.

How are you going to do those things? This is key. Really think this through. Questions to ask:

  • How are you going to plan? Daily? Weekly?
  • What’s the minimum you can do daily or weekly that will feel like progress?
  • What are the specific (reasonable) steps you are going to take?
  • How are you going to measure your success?

Tomorrow we’ll look at how to keep yourself motivated to follow your play from Halloween to New Year’s.

Together we can do it!

 

Love Your Way Through the Holidays—Part 1

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While I’m in New York City over the next few days, I’m sharing a four-part series on going from Halloween to New Year’s with balance, grace, and fulfillment. 

When I was a kid, the time between Halloween and New Year’s was magical.

What could be more fun than everyone playing dress-up and strangers giving you a bucket-load of candy that you ate for weeks?

Or having days off from school filled with delicious treats?

Or sharing a feast with family and friends?

Whether it was Halloween, Thanksgiving, or Christmas, overeating was the primary theme.

While I still love the holidays, somewhere along the way they also became fraught with stress, unmet expectations, challenging family dynamics, loneliness, and bingeing that resulted in self-loathing.

I would often start the New Year with a physical and emotional hangover that might last till spring.

This changed when I realized that I had control—not over other people, but over how I responded, what I put in my mouth, and what I did—and didn’t do. My reacting as a victim or with conflict truly was a choice. 

Making different choices and having a different experience over the holidays takes awareness, planning, and celebrating the smallest victories.

And the rewards are so worth it! 

Over the next four days, I’ll be sharing a series of simple steps that you can take that will help you get through the holidays with balance and grace. Do each step, and you will be starting the New Year with the body—and life—you want!

Step One: Awareness.

Today, look at your past experiences. What are the things that have sent you down a difficult road during previous holidays?

  • Maybe it’s the extra temptation of all the treats that are around from Halloween to New Year’s?
  • Maybe it’s the pressure and expectations of family that you can’t live up to?
  • Maybe it’s your expectations that everything has to be magical and perfect—for yourself or for others?
  • Maybe it’s a difficult relationship?
  • Maybe it’s feeling alone, even when you are in a crowd?
  • Maybe it’s the overwhelming to-do list that you don’t feel supported in getting done?

Whatever those things are that knock you for a loop, write them down.

Then ask yourself these questions, and write down the answers.

  • What do the holidays mean to you?
  • What are the thoughts, feelings, and beliefs that come up for you when you think about the holidays?
  • What values are you trying to honor?
  • How do you want to feel?
  • How do I want to be on January 2nd, using the present tense?

Right here and now, make the commitment to make the necessary changes to love your way through the holidays. 

Tomorrow we’ll look at how to plan for the holidays you want!

Together we can do it!

 

Wellness Tip of the Day

Aside

Wellness Tip of the Day: Going from Halloween to New Year’s with balance, grace, and fulfillment takes awareness, planning, and celebrating the smallest victories.

It’s a Brand New Day

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Did you make it through Halloween without falling into the candy? If so, woo hoo! Way to go! If not—and you feel guilty about it—let it go. It’s not the end of the world. And the great news is you get a brand new day today to make new choices.

Often we can have “All or Nothing” thinking. That’s the belief that you have to eat and exercise perfectly, or you’ve failed.

It can lead to thoughts like:

“I just blew my diet on candy, so I might as well eat whatever I want until New Year’s because my diet is over.”

“I missed my workout, so there’s no point doing any more. I’ll start over on Monday.”

“I know I have that party coming up this week where I will be overeating, so I might as well eat whatever I want this week.”

How valid is that thinking? Is your diet really over just because you ate some candy? Does missing a workout mean you have to start over? Does an event where you will be overeating mean you can’t eat healthy the rest of the time?

You can challenge this kind of inaccurate thinking with questions like:

What evidence is there that this thought might not be true?

What is the effect of your believing that thought and what could be the effect of changing your thinking?

What would someone else say about what you did, or how successful you were?

You can also shift—almost retrain—your thoughts.

What would happen if you shifted your thinking after eating the candy to something like, “Wow, that wasn’t on my eating plan. But I enjoyed it, it’s over and done, and I’ll get back on track with a light and healthy dinner tonight.”

Let go of the need to be perfect. Yesterday was just one day in your hopefully very long life. What can you do today to pick yourself up, dust yourself off, and keep making progress on your wellness journey?

Together we can do it!