As we close the books on October and approach Thanksgiving, I am feeling a strong sense of gratitude. Even amongst the swirl that is geopolitics and the general sense of unease and strife in the world, there are newborn babies (and loving grandparents @Jeanna Finch and @Steve Finch ), sunny days, family, friends, neighbors, communities like this one, and any number of simple pleasures like taking a deep breath, curling up with a book, and watching squirrels chase each other through the trees. I appreciate all of you! 💕 What are you feeling grateful for?

I'm going to write several of these. Take what's needed, comment with ideas/tips, etc., please! Fact: Most people gain 2-5 lbs every holiday season, but NEVER TAKE IT OFF. Also fact: You cannot gain a pound of fat overnight. What you see the next morning is water. Your macronutrients (the big rocks) are protein, fat, and carbs. Shoot for maintaining your focus here, with the "smaller rocks" in smaller and less frequent quantities. It's easier when you feel satiated. PROTEIN: Any meat - any beef, chicken, turkey, any fish, shellfish, lamb, pork, eggs It's the most satiating of all the macronutrients. Keeps you full longer. Ideally 20-30 grams in the morning for more stable blood sugar. Keeps hunger and cravings more at bay. Protein also has a thermic effect: It actually burn more calories than any other foods b/c the body works harder to break it down. FATS: A primary energy source for our body; is essential for survival (brain, call membranes, hormones, fertility, gut health, blood sugar, energy storage, help absorb nutrients, & more) STOP THINKING YOU MUST EAT LOW FAT. In our program, fats are the oils we consume, and olives, nuts, avocado, some fish. Avoid the industrial seed oils in many processed foods - they can contribute to inflammation. Shoot for olive, avocado, coconut. CARBS: REFINED CARBS TURN TO SUGAR IN OUR BODIES. Avoid them, and shoot for the unprocessed carbs from fruits and veggies. When you eat refined carbs, it can take 3-5 days to move through you, and shows up as water retention (which people freak out and think is overnight weight gain). If done repeatedly, your body never gets a break. Then you may have an issue with weight gain. Processed carbs cause cravings. The food industry KNOWS how processed food hijacks our brains’ reward centers, and they capitalize on it. SHAME HAS NO PLACE AROUND EATING- if you struggle during holidays, you're in the right place. NONE OF THIS IS MEANT TO SAY DON’T EAT YOUR FAVORITE HOLIDAY FOODS. Deprivation doesn’t work. The idea is to go in informed, with a plan, mindful, and intentional, acting in line with your values and your goals.