Burrrrrrr, chilly burr!! Now at first glance, this may seem like it's going to be me talking about how to workout in layers, new winter fitness gear trends, blah, blah. Nope! I'm still talking bout food friends! 24/7, it's what's at the root of all of it. Plus, I'm a big baby when the temperature drops below 65 degrees. I'm an unapologetic Cali girl, don't hate. No surfing for me when the water is freezing,/and my ears are throbbing so hard it's wetsuit worthy. I'd rather be bundled up in a blanket by a fireplace sipping hot chocolate than on the slopes. I love warm, comforting food and old movies when the rain is tapping on my window. I'm certainly not ashamed to slip on my Ugg boots and wear them out of the house because my tootsies are needing some toasting. I just don't want to run to the fridge, and I'm not craving my breakfast like I usually do. I can hear myself giving the very same coaching tips I would give a client, "Jessi, eat breakfast, even if you aren't hungry, it's important to rev up your day, fuel your system for action." That kind of stuff. So weather (see what I did there) you live in cold climate or the sunny states like myself, your body becomes accustomed to the temp outside and when it drops what happens?

During colder months my appetite changes. Scientifically the theory is that in warm weather we lose cravings and in the cold, we want more calories. I'd like to call it "cozy" food instead of "comfort." Warm, gooey, caloric food hugs our insides and high carbs bring out those feel good feelings, no doubt. However, maintaining a level of self-control so that we don't tip the scale becomes increasingly difficult as the temperature declines. Another study shows that SAD (Seasonal Affective Disorder) can mess around with your appestat receptors. You don't have to live in Duluth to experience the cold weather blues. The fact of the matter is when the days get shorter we are exposed to less sunlight, fewer rays mean we produce less serotonin, and we love this stuff, it's the happy chemical that our bodies can make on its own. And it's also found in foods we consume, that's what I've been preaching about, eat more stuff that makes the feel good feelings rather then the, "bummer, why did I do that," feeling. Deal? I got your back, trust, it's hard for me too. Team work!
So, you worked so hard all year long to get that Summer bod, do you want to give all your efforts the middle finger, so-to-speak? It all boils down to this, choices. You can succumb to temptation, perhaps mild depression and that gold leafed chocolate tart, or you can see it for what it is, a temporary change. So don't be scrrrrrd. Throw on a fuzzy sweater. Grab a cup-o-joe, and head off to your local farmers market and pick out some foods of the season

SAD Remedies:

- Boost your omega intake. Eggs and salmon. Toast up some walnuts and throw them on everything, salads, smoothies, oatmeal. Trade out the red meats for turkey. It's high in tryptophan a chemical that will increase serotonin levels.

- Exercise!! More activity and yes, more outdoor time, sunshine baby! Even if it's chilly, throw on your cutest sweater, hat, and scarf, bundle up enough but let those rays shine on your face and warm your soul. 10 minutes a day of that Vitamin D will make you happier.

-Cut back on the sugar. Specifically on processed and simple carbs. It's a temporary euphoria, usually followed by guilt and shame. No need for that people, it's the holidays!

- Don't skimp on snacks. Even though you may feel like your eating more, because the weather outside is frightful, it's important to keep up energy. Reach for healthy nibbles, full of fiber, fresh veggies, make dips from beans and yogurt with those good probiotics to keep your gut healthy.

-Lastly, spread joy and love to everyone! Have you ever tried just smiling at a stranger as your walking down the street? DO IT! It's amazing how one random happy moment brightens up your day!

OK, Food Athletes, I've got a recipe brewing for a holiday treat, so that's coming in the next few days, in the meantime here are some inspiration:

Caloric-Friendly Cozy "Comfort" Food- Guilty!! I ate stuffing and mac in cheese at Thanksgiving. But days later I still wanted more. I mean days after the leftovers were gone. O.k. so I've got options, right? That means, so do you!

Try these:

-Sweet Potato Fries: Sweet or savory who doesn't love fries? O.k. So these are baked but if you're dying to get the crunchy chip flavor and you have a fryer, try coconut or grape seed oil and then let them drain the excess on a paper towel. Ahh, the magic of self-control and smart choices.

-Mac n' Cheese: I love Chickpea Pasta Shells, high in protein and nutritionally friendly with more vitamins and minerals than a traditional flour pasta. Again, this is where you can pick and choose your ingredients. Cheese has enough sodium already so try some other spices to liven' it up. Slice fresh jalapeno', red pepper flakes, fresh cracked black pepper, nutmeg, and fresh herbs like basil. Use hard cheese vs. soft; it's called MAC n' cheese so make sure not to drown the noodles but coat them just enough to get that cheesy flavor.

-Deconstructed Pizza, love the flavor but not all the calories? It's the taste we crave, so make it in a bowl, tomato sauce, basil, sliced chicken sausage, top with cheese. Done and done.

-Pumpkin and apple pie? Yep, my favorite too. Baked apples, sliced and sprinkled with an oatmeal crumble. Pumpkin puree on top of crunchy granola topped with yogurt. Pumpkin Parfait? Perhaps.

Here's the deal, winter, spring, summer, fall. Wear the seasons don't let them wear you. Embrace each one for what they represent, and with each one comes a new crop of fresh foods, spices, holiday treats and traditions. Cheers to you Food Athletes, and in the words of my beloved Gammy, "let us practice loving kindness."

Happy December, Happy Holidays, Happy New Year, Love Your Body,

xo Jessi (Your Food Athlete) xo

Gobble up! It's one of the yummiest days of the year! It's also one of the most challenging. No matter where you are at with your nutrition, this day seems to bring up emotions. The rushing around begins weeks before with the hustle at the grocery stores, and if your lucky you only have to make one trip. That's if your lucky. But the day of is where we tend to fall off track. Best laid plans right? Well, as I'm sure there is a Google App somewhere that can help you navigate your way through the buffet tables of stuffing and pies, I'm also quite certain it's a tough path to follow precisely. Why do we feel the need to overstuff our belly and brain to the point of food coma? It may be the pressure our family puts on us to finish our plate, "eat up, we made plenty for seconds, thirds, leftovers." There is something about this day, I dunno bout you but dinner begins earlier and earlier, as this year I think it's at 3:30? What's the deal with that? I have a theory, the person hosting this day of thanks is so exhausted from weeks of planning and days of prepping and cooking that when the actual day of reckoning arrives they just want everyone to eat and then get the heck out. There are so many rounds of meals that if dinner were to begin at six o'clock, it would be after midnight by the time it ended. Have I struck a cord with any of this? What's the bottom line? This day is notorious for food abundance, family, overeating and sensory overload. It's also a time to count our blessings and be grateful for all we do have, so let's focus on our task at hand, enjoying the day and not trying to compete with the stuffed bird for who can fit more bread into their belly.

Many of my Food Athletes who are new to formulating their eating strategies are in a minor panic mode. If I'm entirely honest with you, and I hope you appreciate my candid approach, I'm in a slightly excited state myself. I get anxiety just like some of you. It has taken many years, but I have learned to channel my nervous energy that leads me always to have some noshes at my fingertips. I like to say a little prayer before I leave for the festivities and do some meditation. Once I'm at my destination the planning and accessing happens the moment I walk in the door. Where are all the platters of snacks, a strategic position means that I'm not sitting directly in front of a bowl of nuts or a platter of cheese? I grab a glass of water, find the raw veggies and remind myself what this day symbolizes. Gratitude. Blessings. Family. Someone stop me if I'm wrong but isn't there a stigma attached to feasting until we are passed out on Thanksgiving. We do have choices, and we also have common sense. It's also in the realm of possibility to thoroughly enjoy yourself and at the same time keep it healthy.

Navigating through Thanksgiving Day

Step One: Even if you have the day off still set your alarm. This isn't the day to try to clock more zzz's. Have you ever had a day that you napped too much or overslept and your whole day was a complete fog? Today is not the day for this friend. I don't mean wake up at 5 am, but set your alarm, so you have no more than 8 hours, maybe even go for 7, which is perfect. You're not going to make up for a week's worth of insomnia in one day.

Step Two: EAT BREAKFAST!!! I'm the first to admit that I went for most of my life on a starvation Turkey Day Diet. No breakfast, workout, no snacks, and boom, straight to the TG meal. My thought process? Umm, not any thought that had fact attached to it, just a lot of assuming that I was going to be eating a ton of food and I wanted to have an empty stomach to fit it all in. Wow, was I wrong about that one.

Step Three: Stick to a schedule. Before your Thanksgiving meal plan snacks. Within forty five after waking up eat breakfast. Something, anything. Doesn't have to be a platter of pancakes. Try a smoothie or juice and toast. Oatmeal. Yogurt and berries. Then a few hours later another snack. Few hours after that another snack. It doesn't have to be a meal; the idea is to take that schedule with you into your TG party. You'll probably see appetizers, cheese plate, crackers, veggies, dips. I would take a pass on any bread or crackers and stick to veggies. I mean STUFFING is the best part right? Just be patient and wait for the meal to get into the bread and rice.

Step Four: Go workout! Don't skip that. Just eat your PRE workout meal, snack, something appropriate to the genre of exercise, HIIT, a short run, Yoga. Hopefully, you have a plan about that already. And YES, FUEL up POST workout. Again, depending on your athletic sport of choice I'm hoping you have knowledge of what and why you nourish your body.

Step Five: Hydration! Pace yourself but continue to drink H2O throughout the day. Especially if you are going to be partaking in alcoholic beverages, try to keep that to a minimum first, but have a glass of water for every drink. Since you don't have control of the sodium content in the food, it's crucial to stay hydrated.

Step Six: Stay Present & Practice Mindful Eating. It's so easy to get caught up in the chatter, catching up with the family who doesn't live in town. Try these few tricks 1) Eat with your non-dominant hand 2) Chew your food 3) Sit for 20 minutes after you finish your plate and access if you are indeed hungry for a second plate or if maybe you have just enough room for dessert. Always try to leave that 10% empty feeling.

Step Seven: Portion Control. Remember that three small plates could equate to 2 large ones. Look at your plate, do you see half of your plate is veggies? Or even better start with your first plate and load up on veggies and salad. Eat that first and give your body a moment to evaluate how full you got from the vegetables. The part we seem to lose control over are the portions and making the connection from our stomach to our brain. We appear to miss or ignore signals of satiety. Go for protein and grains next. Allow yourself to enjoy the mashed potatoes and stuffing, and of course, you want to leave room for a slice of pumpkin pie.

On Thanksgiving, a day of celebration and gratitude I am merely suggesting you continue to honor yourself. Your body. If you are considering planning a path of more deliberate nutrition, this is an ideal day to start. In my field it's often I hear, "I'm going to start tomorrow." "This week was difficult to start eating healthy." The truth is that there is never going to be an ideal time. Besides holidays, life is constantly happening, if your waiting for perfection in the form of time, the time is right now! Consider the possibility of the rest of the 364 days that are going to be achievable after you are successful on this special day. Rather than just surviving through another Thanksgiving holiday and spending the next day self loathing. Allow room for all the miracles and be open to the spirit of this holiday.

And in the spirit, I would like to say thank you to all of you who find meaning in health. It's because of you, your curiosity and your determination to find a healthier way of living that I get the good fortune to do what I do. My job isn't just a job. It is a privilege and an honor to be considered a valued person in this community who is dedicated to teaching wellness.

Happy Thanksgiving Food Athletes! I wish you a holiday filled with an abundance of love.

Be Happy, Be Healthy, Love Your Body,

xo Jessi (Your Food Athlete) xo