1. Bring your own food

No matter where you’re going, an office holiday party, Christmas or just to your friends house for Secret Santa, you can always bring your own food/make something that you know you want to eat. Make sure to bring enough to share but this way you’ll always know exactly what you’re eating and that the ingredients are going to make you feel GOOD! Doesn’t mean you can’t enjoy or nibble the other food available but this way you’re sure that you’re going to eat something that you definitely want.

2. Try to sweat it out before AND after a big meal

The before gets us grounded and in the mood for eating and drinking exactly what we want. It’s not that you shouldn’t indulge but after exercising, you’re more likely to think before you eat since you’ve just worked hard and burned lots of calories. We tend to be conscious and mindful of our choices after exercising so make sure to get it in before you go.

The after gets your body moving and gets your metabolism back in action. I do not believe in feeling guilty after indulging and enjoying but this way you can get back on track sooner rather than later.

3. Don’t just eat it, to eat it

Just because it’s in front of you, doesn’t mean you HAVE to have it. I’m all about taking a step back or a quick breath before picking something up to eat it. Do I really want it? Is it something I really like? Will it make my belly hurt? Answer those questions before diving in. This way you’re sure to only eat things you really want and that you know will make you feel good.

4. Don’t skip breakfast the morning of a big holiday or party

It’s a very old school way of thinking to fast or skip meals before eating a big meal (like Thanksgiving or Christmas dinner). It’s a total myth to think that we’re able to pack more into our bellies and that it could be the healthier way to go. Instead, make sure to load on up your favorite breakfast and fuel your body no matter what you’re planning to have later in the day. This keeps your metabolism working properly and allows you to keep consistent with your meals even if you have a big one coming up.

5. Be true to yourself!

It’s very easy to get caught up in what you “should” be eating and drinking over the holiday season. If your grandma made her traditional dish, how can you skip it? If your best friend is hosting for the first time and cooking up a storm, you don’t want to be rude and not try it all, right? Wrong! You must be true to yourself and your body. Nobody else gets to decide what you eat, what you drink and how much of either you do.

**Enjoy the holiday season and all of the deliciousness that comes with it. And remember that it’s the company and holiday spirit that can fill you up just as much as the food!

When it comes to Thanksgiving and the traditional holiday recipes, I always love to change it up just a bit. Whether you’re hosting or want to bring something with you, I have rounded up my favorite “alternative” holiday recipes that scream FALL!

A common theme that keeps coming up on my coaching calls over the past month, is what to eat or bring to a BBQ. With so many choices it can be hard to determine what’s healthy and how to stay within a reasonable portion size.

Check out my top 3 tips on how to feel your absolute best at all of your summer events!

1. Bring something you know you can and WANT to eat! Even if there are tons of other options on the table, at least you’ll know that what you brought incorporates the foods and flavors that will make you feel your best. You can get creative or stick with something simple but showing up with your own food gives you the chance to load up on that and just potentially taste other foods that may not serve your body nearly as well!
    
2. Of course you’ll want to enjoy the foods being served but when we show up to events/parties/BBQ’s hungry, we’re more likely to over eat and indulge in things we don’t necessarily want. Have a snack or small meal before you head out so you show up satisfied and not ravenous – this way when you do decide to eat, it won’t be too big of a portion and likely not too much of what you don’t really want. Let’s be serious, when we’re hungry, EVERYTHING looks good! Walk in prepared!
    
3. Stick to the one plate rule. Fill your plate with the food you want, even those foods that may seem indulgent but you just want to taste…and then…don’t go back for more! Chances are you’ll be full after you eat your plate – your brain just needs time to receive the “full signal” from your digestive system. That takes about 20 minutes. So eat slowly and mindfully and don’t rush back for seconds. This “one plate rule” majorly helps with portion control and keeping yourself in check! This applies to grabbing for the chips, dips and even crudité – too much of anything is still too much!

BONUS: Drink more water than you think you need! One of my favorite topics is hydration but in the spirit of keeping this short and to the point let’s focus on how it keeps you full! If you drink at least 8oz of water before a meal, your body will just need less food because it’s being filled up by liquid! And while it may sound like a weird trick, often times when we’re experiencing hunger pangs, we’re actually just thirsty and possibly dehydrated. So drink up before heading to your next party, BBQ or event and try this bonus tip and notice the impact loading up on water truly has!

Good morning!

Of course you can eat healthy on a budget! Feel like it’s impossible? Then you haven’t been following when my favorite money coach, The Fiscal Femme, and I get together and teach just how it’s done! Ashley and I geek out over the different ways to treat your body right and feel your best all while keeping as much money in your pocket as possible!

All summer Ashley has been putting out her Fab Frugal Monday Meals series, highlighting health coaches and their favorite cheap eats. This past Monday I was featured and now I want to share the magic with you!

Check out the recipe for my protein & flavor packed quinoa & yellow squash with lemon-basil dressing recipe. It’s only $3.13 per serving! AND I bought 100% organic ingredients from Whole Foods!

Let me know if you try this – it’s a LemLevKitchen staple, especially in the summer!

Happy hump day!

Tracey

Happy Monday! Today’s newsletter is coming to you from Italy!

I want to share a quick story that still unfolding In real time. After getting to the airport last night, dealing with security lines, a bit of rushing to make sure I had plenty of time for my coveted glass of wine before boarding, I go to pay for my sauvignon blanc and there it ISN’T…my wallet. Passport is securely with me but my wallet? No where to be found. Heart sinking, tears starting to flow, my brain is in a million places at once – what do I do? My flight was boarding in 5 minutes and I have lost my credit cards, cash, insurance card and who even knows what else – pretty much my whole life that isn’t on my phone (which a flight attendant and I decided would be much worse!) In this moment (and I only had 5 of them) I had a choice: do I cancel my trip and search the airport up and down or do I be bold, get on the plane and know that everything is replaceable? After filing a report with the Port authority, a few tears and panicked moments later, I decided to get on the plane and get myself to the motherland of leather (after all, if I need a replacement wallet, Italy is the perfect place to get it!) It did help that I was traveling with my husband so I wouldn’t walk off the plane with nothing, but still a scary prospect to not have a penny on me and have to scramble to cancel every credit card in the few minutes before take off.

Why share this story? I don’t usually send emails about self discovery and confidence but today, it felt applicable. Stuff is just stuff but my vacation is important! I need this R&R, I needed to not wallow about something that really wouldn’t be resolved in NYC in that moment. I mean lets be honest, my wallet is gone, this is JFK we’re talking about.

As you start this week, think about what kind of “stuff” you’re carrying around that you can just let go of. Are you beating yourself up over an indulgent meal? Did you slip up and eat something you normally wouldn’t? We all have setbacks, we all have moments where we have that choice to let the “thing” bring us really down OR we can push past it and get on the plane and move forward.

On another note, I’ve had some questions about the Sugar Jam and how I could possibly be leading this amazing group of participants through the program from halfway across the world. Join us and find out 🙂

Spend 10 days with me and your peers who are committed to pushing past what seems like an insurmountable program – 10 days without sugar? NO WAY! But they said YES way! They got on the plane despite the unknown and the good news is, even though they don’t, I know what’s next for them. Want to surrender to the little voice telling you that you need more energy, better sleep and a much clearer focus to dedicate to your day? Today is the last day to sign up! Register here!

Caio for now!

Addition:

P.S. Thanks to all who inquired all about my lost wallet sitch…it was FOUND in the rental car I was using that weekend, by the next occupant of the car. Camille, the sweetest Texan lady who recovered it, mailed it to me with nothing even touched! Thank you Camille, for reminding me that stories like this can have happy endings (and now my mom gets to enjoy the new wallet I purchased in Italy!)

But today I’m so excited to share a very honest blog post written by my friend and favorite Soul Cycle instructor Ananda Carter, who participated in my first Sugar Jam Challenge.

Check out the post here and if this sounds like something you’ve been craving, let me lead you through the next one beginning June 5th! I know it’s after Memorial Day, I know summer will have started and it’ll be tough but you’re tougher! You too can feel like Ananda and countless others who have experienced more energy, better sleep and deeper productivity in their lives.

I’m in a particularly great mood today despite coming off of a week of west coast living. On Friday afternoon I returned from Napa, San Francisco & Vegas and my body is T.I.R.E.D. But, my mind feels rejuvenated and ready to take on the week! In the next 7 days I have so many exciting events coming up that I have no time to be sleepy. Plus it’s finally spring and I can stop wearing my heavy winter coats – YES!

Some of my favorite West Coast eats will be featured on my blog later this week but here is a little taste…

From top going clockwise: Duck confit hash at Lucy in Napa at the Bardessono hotel, salmon salad with the most delicious mushrooms I’ve had in my entire life at Pacific Catch in San Francisco, egg and avo tacos at The Grove in San Francisco and a kale salad with ginger plum vinaigrette that had the second best mushrooms ever (they were dehydrated and crunchy!) from Sushi Roku in Las Vegas. YUM!