Health and the Holidays

SHOW NOTES: Episode 24

Are you worried about attending holiday events because you feel like you aren’t in control of your food choices? Do you want to enjoy the foods that you feel like you have restricted but you feel like you can’t because you are on a weight loss journey?

Well, friend, I have a special episode just for you!

I love this season but sometimes as much joy as this time of year can bring, if you’re on a weight loss journey, this time of year can also bring up other emotions. The feeling of missing out on your favorite foods, feeling restricted, all of the negative thoughts about food start to creep in. I know this because I also used to be in an “all or nothing” mindset. I severely restricted calories during the week and when we had get together on the weekends I would binge my favorite foods because I was hungry and had lost control. I’ve also been in situations where I allowed myself to indulge and eat these treats for month which set me up for failure later.

I want you to know you are not alone if you are feeling this way. There is a way to enjoy all of the foods you like without guilt. Let’s work on shifting your mindset and giving yourself some grace and what better time to practice giving ourselves grace than Thanksgiving?!

These tips I’m sharing with you will help you this Thanksgiving season and for the holidays to come:

1. Do not skip your favorite holidays dishes.

Be aware and be intentional! If it’s something you like, go ahead and eat it.

2. Focus on portion sizes.

Fill up half of your plate with veggies and fruits, a quarter of your plate with Turkey or some sort of protein, and then the rest of the plate for the fun foods – the stuffing/dressing/casseroles. 

When you go for dessert, pick your favorite and focus on the portion size and enjoy every single bite.

3. Slow down during your meals.

This applies any time of the year. Eating slow gives our stomachs enough time to send a hormone signal to our brain that we’re full, which can help us from over eating.

4. Take a walk.

Walking after a meal allows you to get some movement in and gives you time to destress and helps with digestion!

YOU are in control of your food and your life. It does NOT control you. Spend time with your family and enjoy these conversations and memories that are being made.

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking


  • My 4 tips for enjoying this holiday season


  • Check out last week’s episode here!
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting, and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness


Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

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