On this episode of Say Grace we are shaking it up a bit as we head into the holiday season!

I have invited our Team Dietitian, Stacy, and our Brand Manager, Christa, on to talk about the things we have been loving this winter!

Winter is a time to slow down and embrace the season and I will say, we are doing our best!

Listen in today as we each bring 5 things that we are loving to the table. We talk through:

how we are slowing down

some of our favorite past times,

our favorite splurges,

products that we love and more!

Whether you're looking for inspiration on how to make the most of the winter months or simply want to dive in on our chatter to get gift ideas, this episode is for you!

slippers

scalp massager

Zo exfoliating polish

The holiday season can feel stressful for those of us on weight loss journey. On this episode of Say Grace I am sharing my top 5 tips on enjoying holiday meals without sacrificing your weight loss goals.

A key to lasting weight loss is learning how to balance indulgence with discipline... savoring each moment with awareness, but without the guilt.

I am covering topics like:

-How you should eat before holiday meals,

-How to make your plate at the holiday meals (while including your faves),

-How to let go of guilt and shame around eating food at holiday gatherings

and much more!

Check out this episode to enjoy the holiday festivities while feeling confident and content with your weight loss progress.

Remember, it's all about balance, and this episode will help you navigate the holidays with ease and grace.

If you’ve ever struggled with creating lighter meals that still taste good, this episode is for you!

Today, I am sharing my method for lightening up your favorite recipes without sacrificing the taste!

With a library of over 100 beloved lightened-up dishes in my weight loss program, I can’t wait to share my tips and tricks with you.

Here’s what you can expect in this episode:

• Selecting recipes that you will actually love instead of sifting through endless “healthy recipes” that turn out to be gross.
• Identifying which ingredients in the recipe that can be the reason for the higher calorie/fat content.
• Reducing or replacing the high calorie/fat ingredients while keeping the original flavors intact.

Put all this together and before you know it you will be creating dishes that TASTE GOOD but don't sabotage your weight loss!

Skinny Million Dollar Spaghetti Recipe: https://www.perfectfitnutrition.com/skinny-million-dollar-spaghetti-public/

The holiday season is upon us, and with it comes the hustle and bustle that can lead to weight gain worries. But not this year, sis!

Join me today as I share 4 powerful tips to help you navigate the holiday season without the typical weight gain we all dread.

On this episode I dive into:

Being Realistic: Setting realistic expectations for yourself in this busy season.

Remember that yesterday Does Not Equal Today: How to remember that just because you indulged yesterday doesn’t mean you can’t make healthier choices today!

Getting rest: Learn why getting enough sleep is crucial for making better food decisions and managing stress during this hectic time.

Stopping the Negative Loop: Break your negative thinking patterns from past holiday season! t! Let's your mindset so this year can be different.

You want to listen to this episode before the holiday crazy begins- and you may need to listen to it again for a reminder!

Remember, you DO NOT have to give up on your weight goals just because of the season! Let's talk about how to approach it to remain successful during the most wonderful time of the year!

At this point you realize that consuming a lot of sugar isn't great for you.

BUT.

The minute you decide to try to "cut" sugar, you also find yourself realizing just how hard that is!

On today's episode of Say Grace I am diving into sugar consumption and how to navigate having it without feeling like you are totally blowing your weight loss or lower sugar focus.

Tune in to hear about:

• The effects of too much sugar
• How much sugar we need to be consuming
• Different types of sugar
• Examples of common foods and their sugar content
• How to reduce sugar intake without going cold turkey
• A real day in the life example of how I cut sugar by 119 grams without removing any of my favorite treats!

You will leave this episode feeling encouraged about actually being able to make some practical changes in your sugar intake, instead of the constant feeling of defeat of not being able to cut sugar the way the other "experts" tell you to!

DO NOT miss this episode!

My family and I just returned from a magical week at Disney World, and guess what? I didn’t gain a single pound! 🎉

Weight gain during vacation is such a common worry and I’m here to share my secrets for enjoying the happiest place on Earth without the extra baggage (literally!)

In today’s episode, I recap our trip and share my four key tips for how I faced the trip to prevent weight gain.

I hit on:

The mental mindset- approaching food at Disney like I would at home,

How I was selective with the foods I did want to indulge in,

How I made sure to focus on water even when vacation makes that more difficult,

And how I understood the actual calorie offset from all the walking that I did compared to what I was eating.

I also shared some of the fun treats that I enjoyed!

Listen in to this episode of Say Grace to learn how I used a balanced approach for Disney World and did not gain a pound!

On last week's podcast I shared the importance of consuming enough protein!

BUT I also shared how protein is not my favorite.

Protein-heavy foods are foods that I could easily live without- give me all the cheese and bread but don't try to give me too much chicken!

So for today's episode I brought in our protein pro!

Our Brand Manager, Christa, is a Protein Queen so she came on to share her favorite ways to get her protein in!

Join us on today's episode as she shares her tricks for getting in her protein while working a busy job on her feet with quick meals and easy snacks!

You will walk away from this episode with new wisdom and tons of new food ideas! Don't miss it!

There is so much hype around protein but oftentimes we are getting our information from confusing or downright unreliable sources.

Today I am talking all about protein including:

What it is,

How much we really need for weight loss,

Why it is important in our day to day,

Why it is important for exercise,

How to best consume it and

Different types of protein.

Join me today and we dive alllll in to the truth about protein!