9 tips for how to survive the holidays without guilt, set backs, & without feeling like our body is a trashcan- but we are not going to follow these tips as "rules", think of them as a guide. The purpose is to take the points within this episode as a bridge to transverse the hardest part of eating through this season.

5:26- Tip #1: Prioritize protein
Protein should be the priority in all your meals this season, not just the holiday meal. This helps avoid the spikes & dips in our blood sugar, but also helps our hunger cues & keeps us from filling ourselves on carbohydrates first.

7:07- Tip #2: Fill your plate with vegetables after adding your protein.
Pick the "cleanest" looking vegetables that are not drowning in cream or cheese. Vegetables bring bulk to the eating process & also help with hunger cues.

8:51- Tip #3: Add the comfort foods AFTER protein & veggies.
This helps to control your consumption of the comfort foods without feeling deprived.

9:58- Tip #4: Decide what your going to indulge in.
Do you want to indulge on the savory or the sweet. Pick one, not both. It doesn't mean you can't eat both, but make it a priority to NOT indulge in both areas.

10:48- Tip #5: Stay hydrated
Hydrate 8 oz at a time. One cup at time if you aren't a big water drinker. It literally takes a min or less to drink 8 oz of water or sip on a pre-filled 30 oz water bottle all day.

12:32- Tip #6: Don't guzzle liquid during a meal
Drinking through out your meal dilutes stomach acid & it makes it harder on your stomach to work the way it is intended to.

13:45- Tip #7: Go for a walk
Once dinner is done, go for a stroll. Not a high intensity walk, walk in your comfy clothes & slippers if you want to. Just move a little & enjoy the company you asked to come along with you.

14:38- Tip #8: Get some sleep
Don't feel bad about being the first one to say goodnight. With all the late nights during this season as a whole, it can be really easy to constantly stay up late. Sleep deprivation has a lot to do with our bodies overall stress & cortisol levels, which can negatively affect our digestion & our bodies ability to use food as fuel.

16:05- Tip #9: Enjoy!
This is a time of year to enjoy get-togethers, don't allow guilt or rules to be the voice that rules. Pick out a few of these tips or guidelines & allow them to help you through this season. Holiday season 2022 is only going to happen now & no goal or number is worth ruining this time of the year.

This is the last episode of this season. I will be back in a few weeks to help get you ready for the new year & the 4FK Winter Challenge.