Tag Archives: healthy habits


Being a Mindful Eater During the Holidays

by Annie Wang, M.A. Psychology

Ah, the holidays. The time of the year that we are very tempted to overeat holiday comfort food, grab an extra helping of dinner, drink an extra creamy cocktail and snack on more sweets than we intend to.  While we face nutritional and diet challenges during this season, depriving yourself of treats can actually backfire: you may overeat one food because of deprivation of another or you start to feel guilty when you do “break.” You may even be overly pre-occupied with what you are and aren’t eating.

Here’s the good news: I don’t believe in deprivation but rather mindful or intuitive eating instead and building a healthy relationship of inner peace with food.  It’s all about learning to enjoy and eat food without guilt, anxiety, discomfort or fear about being judged by others. Here are some tips for  happy holiday meals:

  •  Savor your meal and take your time.
  • Do you still feel hungry? Enjoy a second serving without guilt, savoring and taking your time consuming this meal just as you did the first time.
  • Listen to your body and how your body responds to different foods. Maybe you’ll avoid the mashed potatoes for your second helping because it made your stomach feel uncomfortable. Or, perhaps you didn’t like the texture.
  • It’s okay to say “no” or say “no thanks, maybe later” when you feel full or are offered food you do not want to eat. Even if it’s an extremely fancy sous vide turkey.
  • You have the right to not talk about diets or weight during the holidays, and ask for support.
  • Enjoy your food without guilt. Building a healthy relationship with food takes time, and sometimes it takes years of work with your nutritionist, dietitian and/or therapist.




 Want more tips from Annie? Check out her Fit Foodies Workout Plan and follow her on social media!






Before Losing Weight, Get Your Head Straight


“I know what to do, I just have to do it.”

Sound familiar? As a private practice dietitian/nutritionist working mainly with clients who have spent most their lives yo-yo dieting, it’s a sentiment I hear quite frequently. If I had a quarter for every time someone uttered that phrase to me, well, I wouldn’t be rich, but I would definitely have enough to pick up those Frye booties I’ve been eyeballing.

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5 Scientific Ways to Build Habits That Stick

In our day-to-day lives, it can be tough to form habits because there are so many distractions that can lead us right back to our old ways, such as a sudden invitation to happy hour or a phone call from a friend. Here are 5 scientific ways for any aspiring habit-builders form habits that will stick.


  1. Make “Micro-Quotas” and “Macro-Goals”

As it turns out, dreaming big is good advice after all! In a study about motivation, researchers found that abstract thinking can be an effective method to help with the discipline required to achieve a goal. You need to balance the desire of a big dream with your discipline to finish day-to-day activities that may not produce dramatic results but are a positive step in the right direction. The key is to make “micro-quotas” and “macro-goals.” Your goals are the big picture items you hope to accomplish while your quotas are the minimum amounts of work that you need to complete each day to make these goals possible. Quotas keep daily work approachable and your goals eventually achievable.

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