Hi there,

This time of year can be so hard for so many people!

We're surrounded by many calorie rich, low nutrient foods. These foods trigger a dopamine response in our brains causing us to over eat, and never feel full.

That's why I wanted to give you my favorite tips for sticking to your goals around the holidays.

So you can learn how to navigate this on your own!

Don't have a restrictive mindset

The more you label foods as "bad" or "good", the more you will crave them. Allow yourself to enjoy your favorite desserts but make them fit to your goals!

Any of your favorite recipes can be transformed into less calorie dense, more nutrient rich foods. This is what my program is all about! I help you to stay on track because you're eating foods you love, feeling nourished and satiated.

Give yourself permission to eat your favorite foods, and you'll notice how a weight gets lifted off your shoulders.

You can turn just about anything into nutrient rich recipes! My personal favorites are: ice cream, pizza, tacos, and brownies.

Before going to a party, eat a GIANT salad

That's right, fill up on large amounts of greens and vegetables prior to a party. This allows you to not show up hungry.

When you show up hungry to an event, you're more likely to give in to the calorie rich foods. Yes, even if they're vegan foods.

Nourish your body prior to these events. You can still enjoy some of your favorite foods there but without over eating them.

Eat until your 80% full

It's so easy to over eat at all the holiday parties and festivities. Listen to your body, when you feel almost full, then stop eating.

When you feel 80% full, your stomach is actually 100% full. Your brain has just not received the signal from your stomach saying it's completely full, so normally this allows us to overeat.

Intense craving for unhealthy dessert or to continue eating past full?

Take a walk and give yourself at least 20 minutes away from food. You'll be surprised how the craving actually disappears and your body is content with what you ate.

Doing a 10 minute meditation also helps immensely. Or anything that allows you that 10-20 minute separation time.

Have your favorite desserts ready

This is BIG. Learning how to make your favorite desserts that allow you to eat what you love in a nutrient dense way.

You can turn any recipe into one that's nutrient rich: brownies, ice cream, cookies, etc.

The key is creating desserts that have the micronutrients, protein, and polyunsaturated fat sources that your body craves.

When you feed your body these nutrients continuously, then your body starts to crave them and you feel so satiated after!

Below is my favorite brownie recipe that contains all your starches, protein, polyunsaturated fats, and micronutrients!

1 scoop chocolate protein powder

1/2 cup oat flour

1/3 cup almond flour

3/4 cup cocoa powder

1 teaspoon baking powder

1 cup mashed Japanese sweet potato

3/4 cup soy milk

2 tablespoons nut butter

1/4 cup maple syrup (or sweetener of choice)

1 tablespoon vanilla extract

Method:

1. Preheat oven to 350F, line an 8x8 inch pan with unbleached parchment paper 
2. Stir together wet ingredients, add in cocoa powder, protein powder, baking soda, then add the flours last
3. Scoop batter into pan and bake for 28 minutes

Protein

This is the most satiating macronutrient! When in a weight loss phase or maintenance phase, it's important to nourish your body with enough protein because it keeps you feeling full.

Plus, it allows your body to target it's fat stores instead of your lean muscle mass.

My favorite protein powder: Nuzest.

This company triple tests for pesticides, heavy metals, and other toxins that are found in most plant based protein powders.

Use code DRPEACOCK for 15% off.

Sauna

Speaking of heavy metals, it's important to find time to support our detox organs naturally. Sweating is one of the best ways to accomplish this!

My favorite sauna is Sunlighten. They don't use any toxic glues in their manufacturing and their saunas are the best quality!

Sauna benefits:

• improves lipid profile
• improves blood pressure
• removes toxins from the bloodstream
• reduces risk of CVD and stroke

Use code DRPEACOCK for $100 off

Coaching & free holiday e book:

Click here for a free 15 minute consult! We go over your goals, how I can help, and develop a plan.

If you haven't already, you can still access my free holiday e book here. These are three commonly unhealthy meals turned healthy!

Happy Christmas!

Stephanie