Podcast

Should You Do a Digital Detox?

SHOW NOTES: Episode 31

There are a lot of positive things about social media and being able to connect online. It can be such a great way to keep in touch with loved ones and stay in loop about what’s going on in your area, as well as news around the world. As much as I truly love social media, there is also so much negative energy on it. Negative digital experiences can trigger anxiety and depression and affect self-esteem. 

Doing a digital detox is a great way to find out if technology is holding you back from truly living the life you were designed to live. The results of unplugging can expand to multiple areas, from being more productive at work to deepening your relationships with God, family and friends. 

Here are just some of the benefits of taking some time away from the digital life: 

  1. Sharper focus: During a digital detox, you may find that you are more tuned in to your surroundings. 
  2. Less stress: For some people, too much information can be stressful and overwhelming. 
  3. Better social interactions: When you eliminate digital distractions, it creates more opportunities to pay attention to those around you. 
  4. More control of your time: Taking a break from digital devices or media helps you combat compulsive use. 

There is ZERO judgment here if you’ve let the online space and social media creep in a bit more than you’d like these days. In this digital age we live in, it’s really easy to do.  I can’t wait to hear which version of a digital detox you will do and what steps you will take to improve this area of your health! 

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

In this episode, I cover:

  • Signs that it may be time to digitally disconnect 
  • Benefits of taking some time away from the digital life

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

Debunking Common Weight Loss Myths

SHOW NOTES: Episode 30

If you have known me for a while, you have probably heard me share about how my husband and I love to watch crime shows, particularly Criminal Minds (we’ve been watching the series since the world shut down in 2020 – life with a toddler, right?!). There is something so fascinating about watching them debunk certain theories and get down to the real truth of the matter. So I thought it would be fun to do that on the show – debunk some common weight loss myths and share the facts with you instead. 

There is SO MUCH misinformation floating around on the internet, and much of it has been proven that it doesn’t work or has yet to be proven at all, so it’s really understandable why you may get overwhelmed, frustrated, and ready to call it quits before you even get started. 

Let’s take a few of these common myths and debunk them: once and for all.

  1. All calories are equal: All calories are indeed units of energy. That’s what a calorie is. BUT this does not mean that all calorie sources have equal effects on your weight and weight loss. For example, calories from protein are different from calories from carbs or fats. 
  2. Supplements will help you lose weight: The weight loss industry is completely saturated with juices cleanses, magic diet pills, fat burner pills, weight loss wraps, detoxes, and the list goes on and on and on. There are a few vitamins I do recommend to my clients, but as far as actual weight loss supplements go, very rarely will you find one that is truly effective. 
  3. Carbs cause weight gain: Most of the food that God gave us that grows in a garden, on a tree, etc (beans, potatoes, fruit, grains, vegetables) are classified as carbohydrates. These types of carbs given to us by God are incredibly healthy and shouldn’t be taken out of our diets. God gave them to us for a reason.
  4. Fat makes you fat: As with anything, eating fat in the proper portion is good for you: it’s essential actually for optimal brain and heart health. Your body needs fat.
  5. Eat less, move more: You can only keep this up so long – it eventually gets too restrictive to maintain. It works initially, but soon your body’s metabolic rate will slow down and your weight will begin to increase.

These are the BIG ones I see when I talk to clients and potential clients.  Weight loss doesn’t have to be as complicated as it’s made out to be – it can actually be really simple. If you’d like to have a conversation about how to make it simple for YOU, fill out the application on my site and let’s have a conversation! Most of all, I want you to be well equipped on your health journey and know WHY you do the things you do.

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

In this episode, I cover:

  • Common weight loss myths
  • Weight loss facts to implement to see results

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Interested in joining Feel Wonderful In Your Skin? Schedule a call here
  • Carbs do not cause weight gain and fat does not make you fat! Listen to my previous episodes covering these topics for more details! 
  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

How to Actually Keep your New Year’s Weight Loss Resolutions

SHOW NOTES: Episode 29

Since this is the first episode of a brand new year, I thought it would be fun to dive into something on the forefront of most people’s minds…new year’s resolutions. 

Did you know that almost 50% of people who make resolutions on New Years want to lose weight? Making resolutions is easy, but keeping them is much harder. Typically 80% of new years resolutions fail within the first year with 20% of those being broken in January alone. So if you’ve made resolutions in the past only to break them within a few weeks…you are not alone. 

This is such a vicious and tiring cycle though, isn’t it? There is nothing new about a new year if you continue to repeat the same methods over and over and over again. Nothing changes if nothing changes. And you HAVE to be committed to change to begin to see results. 

In order to actually keep your resolution this year and for years to come to achieve lasting weight loss, we have to discuss some of the reasons that weight loss resolutions typically fail: 

  1. You aren’t planning: The plan doesn’t have to be hard – in fact, it shouldn’t be. It should be something simple and sustainable that you can stick to daily!
  2. You aren’t committed: Motivation is fleeting. Clearly define your “why” for doing this and find something that truly makes you committed to do the work. 
  3. You don’t have support: Without support, it’s hard to gain momentum and keep the consistency going to follow through. 
  4. You set unrealistic goals: When you set unrealistic goals, you set yourself up for failure and disappointment.
  5. You forget about grace: Everyone messes up. Don’t beat yourself up – just acknowledge the situation, evaluate it, and get right back on track. 

Now that you understand why failure is so common, let’s discuss how to actually keep your weight loss resolutions this year!

  1. You have to track: If you don’t track, you don’t have the data you need to evaluate to make the necessary changes.
  2. Make sure you are eating enough protein! You are doing your body a disservice, both healthwise and in how you want your body to look, by not eating enough protein. 
  3. Eat more fiber. Fiber helps keep you full and it helps keep your blood sugar balanced. 
  4. Limit added sugars. 
  5. Don’t be afraid of carbs. I did an entire podcast on why you shouldn’t be afraid of carbs, so if you haven’t already, please go back and listen to Episode 12: Carbs are not evil!
  6. Keep a journal: 99% of the time, the problem isn’t actually the food, and until you find the real root of the problem, the behavior will continue. 
  7. Hire a coach. And not just any coach, but a good coach. There is no one size fits all approach for everyone, and a good coach knows this. If you would like to explore what it would look like to work with a coach, I encourage you to watch my program video and fill out the application.

Thank you for tuning in! I’d love to hear how this episode resonated with you and what tips YOU are going to implement moving forward! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Reasons that weight loss resolutions typically fail
  • Tangible ways to actually keep your weight loss resolutions this year

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Join us for the 5 day weight loss event, Feel Amazing In Your Skin, January 9th-13th: Register Here!
  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

Our Favorite Things: What We Eat to Feel Great

SHOW NOTES: Episode 28

On today’s episode, Amanda Kaldor and I thought it would be fun to put a list together of our favorite things to eat to feel great all year long!

We are sharing a few of our favorite things including some things that can be used for those of you who feel like you don’t have time. So, we are sharing a few convenience type foods with you today to help! We are also sharing some favorite spices we use, protein powders, travel snacks, yogurts, a few supplements, and some overall staple things we love to eat. 

This was a fun episode to finish out this year and I hope you all enjoy it! I would love to hear if you are eating any of these foods already or if you have plans to try any new ones! Connect with me on Instagram and let’s chat about it: @rachelmeigsking or connect with Amanda on her YouTube channel (link below) and let us know what you thought about today’s episode!

IN THIS EPISODE, WE COVER:

  • Amanda and I’s favorite foods to help us feel great all year long

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with Amanda on Instagram, her website, or her Youtube channel.
  • Join us for the 5 day weight loss event, Feel Amazing In Your Skin, January 9th-13th: Register Here!
  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

Is Intuitive Eating a Good Weight Loss Strategy?

SHOW NOTES: Episode 27

Amanda Kaldor and I are back on the show answering one of the most common questions that we get as nutrition coaches and that is… can I eat intuitively and still lose weight?

First of all, what is intuitive eating? Intuitive eating is a non-diet approach that helps you become aware of your body’s internal hunger signals, your internal hunger cues, and helps heal your relationship that you may have built in the past with food.

This may be an unpopular opinion but I feel like you can’t just jump on the intuitive eating bandwagon and be successful. We started off as intuitive eaters when we were born but we don’t stay that way. Over time, we have started not eating intuitively. So, you can’t just jump back in without tracking first. You can eventually become intuitive again but you have to track first. You have to see how your body will respond to the right amount of nutrients, calories, and proper portion sizes.

It can take years to recalibrate, reset your metabolism, and get back to God’s design after living may years in a fad diet mentality. It may take a while to get your body reset in order to truly be able to eat intuitively. 

Truly eating intuitively may take time and that’s ok. Focus on taking in whole foods and not restricting, tracking, and your mindset around food. If you need help with this, reach out to me and I would love to chat more!

This was a great conversation between Amanda and I and we would love to know your thoughts! Reach out on Instagram: @rachelmeigsking or on Amanda’s Youtube channel (link below) and let us know what you thought about today’s episode!

IN THIS EPISODE, WE COVER:

  • Intuitive eating

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with Amanda on Instagram, her website, or her Youtube channel.
  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

Should Christians Have Weight Loss Surgery?

SHOW NOTES: Episode 26

Should Christians have weight loss surgery?

Today Amanda Kaldor and I are back and we’re talking about something controversial. We’re talking about weight loss surgery.

First and foremost, before we dive in, do not think we are judging you and do not take our advice over your doctor’s advice. 

We share more today about weight loss surgery from a Christian viewpoint, why it’s done, who it’s for, the risks involved, what you can expect, and the mindset shifts that have to happen.

We want you to understand the lifestyle changes and the mental side that come with weight loss surgery. Before you get the surgery, you have classes that you have to take but we really feel like it needs to be focused on more. The surgery is not a magic pill or a quick fix. You still have to make lifestyle changes.

We want every Christian to know that is thinking about doing weight loss surely, remember your body is a temple. Sometimes our temples need things. Sometimes we need surgeries. But – is this a need? Is there another way to do it? We chat more with you about how God has given us everything we need to lose weight but we have to trust in Him and lean on Him. That’s why you may feel like you can’t do this. You have to lean on the one who can!

This was a great conversation between Amanda and I and we would love to know your thoughts! Reach out on Instagram: @rachelmeigsking or on Amanda’s Youtube channel (link below) and let us know what you thought about today’s episode!

IN THIS EPISODE, WE COVER:

  • Weight loss surgery from a Christian viewpoint

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

Fearfully and Wonderfully Made: Let’s Talk Body Image

SHOW NOTES: Episode 25

This episode has been on my heart for a long time now. Body image is something that I think is something that so many of us struggle with.

I want to share my perspective on it today by sharing some of my personal story. My journey to positive body image has not been an easy one. I share a little about my personal story from growing up in the south where literally everything is deep-fried, to working long hours, to college and being busy that I was running on no sleep, and fueling my body with the wrong foods. It led me down a path of being overweight. This led to me being told at 21 that I had hypertension and I needed to take blood pressure medicine.

This was my breaking point where I made the decision to take back control of my life.

I started my health and fitness journey with counting calories, low carb diets, diet pills, and all of the fad diets. This left me feeling frustrated and fed-up. I had been depending on myself all along when truly I needed God’s help to overcome it. I learned more about how to fuel my body with whole foods. I learned to plan my meals in advance and to portion my food so that I wasn’t overeating. I made workouts a top priority. I was able to lose 45 pounds and come off of my blood pressure medication. I was so happy that this worked for me!

And then…I became obsessed with it.

I made sure to only eat 1000-1200 calories a day. I worked out every single day. I felt guilty for missing workouts and would punish myself by limiting calories. My health took a toll and you could see it in my hair and face. I was undernourished and over-exercised. Once again, I was unhealthy and had stopped treating my body as a temple that God had given me.

If we could just see ourselves the way God sees us, then maybe we could learn to love ourselves the way we are.

We need to be intentional about taking care of ourselves for our health sake so we can be better moms and wives and take care of our families to the best of our abilities. My why for my health journey is about so much more than a number on a scale now.

The scale does not define me and it does not define you.

My identity is in Christ alone. This journey now is about taking care of my body and the precious gift that God has given me to use for His glory. I am so grateful that God used this as part of my story to help me discover one of my callings – to encourage and support others along their journey as well.

I also want to share more about another body image challenge that arose the last few years – pregnancy. The devil tried to get me down and nag me with those old thoughts that I would never look the same again and told me to just give up. Thank God for saving me from the days where the thoughts that I was less than dwelled. I am now in better shape that I have ever been (even pre-pregnancy). 

We should remember that we are fearfully and wonderfully made.

Just like Psalm 139:13-14 say. We are God’s masterpieces.You are beautiful. God made you in an amazing and wonderful way. He sees you as a work of art. Don’t reject your body. Don’t neglect it either. If you are looking to improve your relationship with food, fill out the application (link below) and let’s talk!

Remember, God created your body. Jesus died for it. The Holy Spirit lives in it. He is with you every step of the way and so am I.

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

IN THIS EPISODE, WE COVER:

  • My own personal story with body image

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

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

IN THIS EPISODE, WE COVER:

  • My 4 tips for enjoying this holiday season

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Podcast

What Does God Say About Healthy Relationships?

SHOW NOTES: Episode 23

What does God say about healthy relationships?

I have a special guest on today’s episode, my husband, Jordan. Jordan and I have been married for six years now and we have a three year old son.

Having a healthy relationship requires commitment. We talk a lot about how important it is to keep God at the center of it all first and foremost. We share a lot about the behind the scenes of our relationship and how we got together including goals, challenges we have faced, parenting, and advice for couples. Above all else, in order to have a healthy relationship we remind you that finding the right one and keeping God in your relationship should be the most important part. If God is not in your relationship, it is not the right relationship. Continue to pursue God in all that you do, including in your relationships.

This was a fun Q&A with my husband and we hope you enjoy it!

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

IN THIS EPISODE, WE COVER:

  • Healthy relationships
  • Keeping God center in your relationship 
  • Advice for couples to have a healthy relationship

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • 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

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

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!

Clean Eating · Health · Healthy Desserts · Lifestyle · Nutrition · Plant Based · Weight Loss

Mini Pumpkin Pies

The holiday season is upon us! Halloween is over, and before you know it, Thanksgiving will be here and the Christmas season will begin. Holidays can be very “food focused,” but I want you to know you DO NOT have to feel left out when it comes to the more traditional desserts if you are focused on living a more healthy lifestyle or trying to achieve a certain goal. This mini pumpkin pie recipe is going to help you take back your love for pumpkin pie.

It’s is a crowd pleaser without any gluten or dairy, and it can be modified if you’re trying to avoid any refined sugars!

Mini Pumpkin Pies

Ingredients

2 GF pie crusts (store bought or homemade)
3 eggs
1, 15 oz. can pumpkin
1c brown sugar, or 1c coconut sugar
2 tsp pumpkin spice
2 tsp vanilla extract
Pinch sea salt
1c full fat coconut milk
Whipped topping for garnishing
Cinnamon for garnishing

Directions

Preheat your oven to 350. Roll out the pie crusts on a floured surface, then use a 3.5-inch cookie cutter, or other similarly-sized lid or cup, to cut out circles in the pie dough. After you’ve cut out the circles, take the scraps of pie dough and form them into a ball, then roll out the dough again and cut out more circles until you have a total of 15. Place pie crusts in a muffin tin, and begin making the pumpkin filling. Crack and whisk eggs in a large bowl. Add pumpkin, brown sugar (or coconut sugar), pumpkin pie spice, vanilla extract, and sea salt. Stir until blended well. Stir the coconut milk into the pumpkin filling mixture. Fill pie crusts with ¼ c pumpkin pie filling. Bake for 25 minutes, or until the center of the pies are done. Let cool for 1 hour, then refrigerate. Serve chilled, garnish with the whipped topping and cinnamon. Enjoy!

*This recipe is courtesy of Fed and Fit