During the holiday season with all kinds of temptations, standing up and saying no (or even politely murmuring it), is imperative to moving into January at a moderate weight.

Should you enjoy your food? Of course, but all within reason. And speaking up for what you don’t want to eat can make a huge difference. Take a listen to this week’s audio tip for two simple steps you can take to become more assertive about food choices during the holidays.

What can you do to be an assertive dieter this year?

The question is, did you enjoy Thanksgiving in moderation, consciously eating and feeling good afterward, or did you fall off the wagon of your healthy plan, eating plentiful amounts of pumpkin pie, mac and cheese and stuffing?

If you’re in the camp of not doing as well as you would have liked, now’s the time to course correct and get back on the track before Hanukkah, Christmas and New Year’s, not to mention the plethora of holiday parties, throw you off track for good! In fact it’s possible to go to your favorite functions and completely enjoy yourself without letting out some space in your belt buckle.

The key is to getting into action immediately (as in this week!) to rein in your eating. Here are three simple steps to get you started:

• Use Thanksgiving leftovers for healthy, low fat dishes — I’m a big fan of turkey chili and turkey soup. In fact, I already whipped up some tasty turkey soup yesterday with lots of fresh veggies and brown rice noodles. I added carrots, onion, celery and fresh spinach along with fresh dill and parsley. Light and refreshing.
• Drink up — water that is. Have you been so busy eating and even drinking a bit more than usual that your water intake has gone down? It’s super easy to get dehydrated and dehydration often masks itself as hunger when in reality a tall glass of water can relieve those hunger pangs instantly. Not to mention make us feel a lot more alert and energetic.
• Be conscious of everything you put in your mouth this week. If this weekend was about too much celebration, think carefully about everything you plan to put into your mouth. Do you need it or simply want it? How can you eat less of it and still be satisfied? Start with small portions and choose wisely. Your increased awareness alone can save you LOTS of calories.

What’s your personal plan to stay on track with healthy eating and feel your best during the holidays? One’s one thing you’ll start doing this week?

And back when I was in my 20s and 30s, it wasn’t such an issue to eat like that — no serious repercussions. But as I’ve gotten older and my body has changed, that Thanksgiving overindulgence that used to seem so great can easily signal the start of some serious holiday weight gain. And when all is said and done after the holidays, returning to a healthy diet, losing weight and feeling your best is never as easy as it seems.

So how can you enjoy Thanksgiving without feeling heavy and bloated the next day, let alone somewhat guilty? With a little forethought it’s not hard at all. Take a listen to this week’s audio tip for three simple steps to help you thoroughly enjoy Thanksgiving without the guilt of total overindulgence and to ease you into the holiday social scene with an eye to maintaining your weight.

What will you do this year to be mindful about Thanksgiving eating yet really enjoying your food. Share you thoughts below.

But there’s fun and adventure, not to mention tasty treats, in veering off the traditional breakfast path. I personally get tired of eating the same old things and benefit from variety. But I also try really hard to start my day with some mix of fruits and vegetables. Why? Well the latest research suggests that we should be getting anywhere from 7-13 servings of fruits and vegetables everyday. That’s no easy feat given the standard American diet!

Today’s a great example of mixing it up. I had a salad of fresh organic greens and half an avocado drizzled with a little olive oil and vinegar. A salad for breakfast? You got it! And guess what? It was delicious. The avocado contains heart healthy fat that’s so much better for us than say, cream cheese. And fat adds so much flavor so it tasted rich and creamy. So imagine, that alone was about 3 servings right there. And for a mid-morning snack, I had a small serving of mashed sweet potatoes that I cooked a few days ago. I just LOVE sweet potatoes and they’re full of complex carbohydrates for lasting energy. And you know what, this kept me satisfied until lunch.

 What do you eat for breakfast? Is it as healthy as possible? What can you add or change to create a healthy breakfast that gives you lasting energy? And how can you starting eating more fruits and vegetables? Share your thoughts here.

PS If you’re feeling stuck in the fruit and vegetable department, talk to me about a product I love and take everyday myself – Juice Plus, it’s raw, organic fruits and vegetables in a capsule form. Click here to check it out.

Read more about the program at www.dontworrygethealthy.com/12weekprogram or just click on the program icon to your right. Hope you can join us!

Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone?

Diets don’t work because they are extreme solutions. Like in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10 pound gain after all the pendulum swinging is done.

Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed and weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.

Most people are disconnected from why they gain weight, seeing diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances. In our fast paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal, and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from endless cycle of dieting.

Balance and a sustainable weight are your birthright. Given half a chance, your body will balance itself by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix-but you already have everything you need within you. With careful thought and loving reflection you can feed yourself wisely and purposefully and feel completely nourished. Working with your body rather than against it will bring about increased energy, stabilized weight, and sustainable, lasting health.

The important thing is to understand why you crave what you crave. Perhaps your diet is too strict, devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water, or more love in your life. The key to stopping sugar cravings is to understand what your body really needs.

Your body knows best and is always trying to create balance. However, products like refined foods, sugar, caffeine, alcohol and drugs, which have little or no nutritional value, are confusing to the body. They throw it off balance and can create serious cravings, as your body tries to get what it needs to restore internal harmony. The more your food is whole and healthy, the easier it is for your body to stay in balance, giving you a happier, healthier life.

No book or theory can tell you what food is right for your body. Rather, you need to increase your awareness of your body and its unique needs. Of all the relationships in our life, the one with our body is most essential; it takes communication, love, and time to cultivate. As you learn to decipher and respond to your body’s cravings, you will create a deep lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of as a weakness. Try these steps to respond to your body:

* First have a glass of water and wait ten minutes.
* Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
* Determine what is out of balance in you life. Is there something you need to express, something being repressed? Think about what happened in your life just before you had this craving
* When you eat the food you are craving, enjoy it, taste it, savor it; notice its effects. This will help you be more aware and free to decide if you really want it next time.