Enjoy Holiday Food Without Overeating!!

 1 Corinthians 10:13 “No temptation has overtaken you except what is common to mankind. And God is faithful; He will not let you be tempted beyond what you can bear. But when you are tempted, He will also provide a way out so you can endure it.”

-THE HOLIDAY PEACE-EATING FRAMEWORK:

1. Choose Your Foods With Intention — Not Obligation- Ask yourself BEFORE you eat: “Do I really want this?”

2. The 50% Peace Plate Method- This method gives you: • Freedom • Enjoyment
 • Control • No guilt- Fill your plate like this: ✔ 50% protein + produce ✔ 50% fun holiday foods. Protein stabilizes hunger- Produce adds volume-You still get the foods you love. 

3. One Plate — Eat Slowly — Enjoy Every Bite 

4. Drop the Guilt — It’s Not Holy and It’s Not Helping- Guilt after eating does NOT:

• Burn calories-Undo your choices-Help your mindset-Make you healthier-Make you more godly. 

5. No “I Blew It” Thinking Allowed- Did you hear me? There is NO condemnation in a believer! This is the thought that destroys progress more than food ever will.

Peppermint Mocha Protein Frappe! It’s Festive, delicious, AND macro-friendly:

• 1 scoop vanilla protein
• ½ cup almond milk
• ½ cup ice
• 1 tsp cocoa
• Dash peppermint extract
• Optional: one crushed mini candy cane

Blend. Enjoy without the sugar crash!!! Eating healthy shouldn't be boring.

Lord, thank You for the gift of food and celebration. Thank you for the birth of Your Son, let us remember the true meaning of this season Lord and help us to focus on serving and loving others instead of our plates or our weight. Help us enjoy meals with peace, freedom, and gratitude. Thank you that we get to honor You this season Father. Please Lord, remove the guilt. Replace pressure with wisdom and the strength to walk in obedience to your word, thank you for the Holy Spirit Father. Help every ear who hears this message be filled with you this moment and give her Your peace that passes all understanding. I love You Father, Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Transcript

Sometimes, as I record these shows, and I look back to the notes and the things that God has put on my heart to share with you, I feel such conviction because I talk and talk and talk about all of these things.

And so many times, like I'm failing at these. Like I'm looking back at the notes that I made and all the things that I want to share with you today.

And it frustrates me that sometimes I'm like, why Lord, am I sharing all of these things and it's so hard for me to apply. And sometimes I feel like I want to blame the enemy.

But 98% of the time, it's just me choosing to not do the things that I know I'm supposed to. And the one thing that I keep coming back to, and the one thing that the Spirit continues to remind me of is that I have the tools. I know what I need to do.

He is there. He has provided me the macro plan. He has provided me the trigger recognition.

He has provided me all of the things. And sometimes he's like, you're being too hard on yourself. Like, it's a holiday season, just enjoy.

But don't take advantage of grace. Like, stop repenting for the same old thing. Lay it down and then truly let me fix it.

And so I want to encourage you, as you listen to this podcast, Enjoying Holiday Food Without Overeating, that it's not just something that we do one time or it goes in one ear and out the other, but it's something that we're truly learning to lay

down at the cross. And when I look back and think of all the times that I've been celebrating and Thanksgiving and Christmas parties and all of the things over the past few weeks, I think, wow, I'm kind of being hard on myself.

And so learning to check in, like what am I doing well? I'm waking up at 4 o'clock with my husband every morning. We're doing our devotionals.

I'm spending time in the Word. I'm praying intentionally. I'm doing my workout.

I'm hydrating. I'm not getting my protein 100 percent, but I'm focusing more on the protein goals. Like what actually am I shaming myself about?

And so I want you to do, as we talk about this, I want you to do a brief look back maybe over the last week or two weeks and just like check in and ask the Spirit, like what have you been eating? What have you been doing that's going well?

And I want you to focus on those things because as we move into these and you can say, oh, I don't do that very well. Oh, I don't do that very well.

I want you to start looking at some of these things and saying, oh, well, I kind of do a little bit of that. And then how can we expound on that and make that a little bit better?

So as we get started in this Christmas Wellness Series, this episode, I know so many women out there struggle with that. And so let's talk about, how do I enjoy holiday food without overeating, without feeling guilty, without losing progress?

Like the struggle is real. But also, how can we really seek what the truth is? Because we know there's a time for feasting, there's a time for fasting, there's a time for celebration, there's a time for morning.

And so learning that this season, we're celebrating the birth of Christ, and we know, historically, theologically, like Jesus probably wasn't actually born until spring. But this is the time that we celebrate.

This is the time that the Christmas parties are happening, that people are asking for volunteers to help feed the homeless, or volunteer in nursing homes, or children's organizations, or things like that.

And so this is the season that we're celebrating. So we're focusing on the birth of Jesus, who was born literally to die for us.

So when we think about it in the larger scheme context, this episode, I hope, will empower you to really focus on what the entire point of the season is.

And this episode has been a breakthrough moment for me, because when we learn to eat with peace instead of pressure, like everything's going to change.

3:38

God's Way Out

So I had originally had a different verse in mind, but I just felt the spirit put this one on my heart. This next verse comes from 1 Corinthians 10, verse 13. It says, No temptation has overtaken you except what is common to man.

And God is faithful. He will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so you can endure it.

Should I read that again? Probably. No temptation has overtaken you except what is common to mankind.

And God is faithful. He will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.

That includes Christmas food. That includes the plate that you fix at your work party. That includes the cookie exchange, the fudge, the peppermint mochas.

That includes all of it. You can honor God and enjoy your food. You can celebrate his birth and stay aligned with your goals.

You can be at a family meal and not feel out of control. Today, I'm going to teach you exactly how. Grab your notebook, grab your pen, and let's get started.

Are you sick of trying diet after diet and not losing weight? Are you tired of doubting your ability to actually lose weight in a healthy way? Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey, friends, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late 20s and struggled for years to get it off. Nine years ago, I found a system that works and has helped me lose over 90 of those pounds.

I've worked with women in online fitness and nutrition ever since. In this podcast, I'll teach you how to reframe your thoughts about weight loss and your ability to achieve lasting results.

And lose weight in a way that honors God without obsessing about the scale, and meal plan and prep for your family. So grab your pre-workout and let's chat. So January, we are kicking off the Biblical Weight Loss Framework Accountability Group.

This is a group coaching program. It is a 90-day process that I will move through with you. You'll have opportunities for live group coaching every week.

I provide you with video trainings and homework prompts. They only take about 5 to 10 minutes a couple times a week.

And we work through everything from recognizing triggers, working through your emotional eating situations, the habits that have kept you from letting go of your weight finally and for good, and how to create tactics and strategies that will help you

through more of the things that we're going to talk to you today in this episode, but specifically to your personal struggles. So it's a really good opportunity to learn to connect with the Holy Spirit in this way.

And there's just really good in-depth trainings in the biblical weight loss framework.

So if you are ready to take hold of your weight loss and not in a New Year's resolution type style, like I don't believe in resolutions unless it's like serve kids or feed hungry people, no more weight loss resolutions, we're not doing that.

This is truly a connection learning how to love your body, where she is while we learn to heal her. Because if we don't heal our mind before we try to heal our body, we're never going to walk in our God-given purpose.

We're always going to be chasing the next weight loss pillow. We're always going to be chasing the next ozumpek shot. We're always going to be chasing the next thing that promises weight loss.

When we know the only thing that's going to heal us truly, eternally, is Jesus. So join the biblical weight loss framework. You can find the link in the show notes or at herweightlossmindset.com.

That's herweightlossmindset.com/framework. I don't think I said that right before. herweightlossmindset.com/framework.

7:19

Pressure and Guilt

Okay, so let's get into this because we have a lot to impact today. So even this past Thanksgiving, I felt pressure to try all the things and eat all the things.

So my dad and my brother flew in from Florida and my cousins drove in from Maryland to celebrate an early Thanksgiving.

Like I picked my dad and my brother from the airport on Wednesday evening and we didn't stop eating until Monday when they all went home. My gut. Like I did pretty well for the most part.

I stuck to my workouts and water. But like even when you don't go completely overboard, just eating things you're not used to can create inflammation. It can make you bloated or constipated.

It can give you gas. It can create like these horrible mental shame tactics that I talked about at the beginning of the episode. By Tuesday, I was feeling all of that.

My grandma, my cousin, and a family friend watched the baby while we went to the Notre Dame game on Saturday, go Irish, and they baked while we were gone. We left for the tailgate at 8.30 that morning.

After a day of donuts, tailgating, our friend made homemade chocolate chip cookies. I made a huge thing of snack mix. We ate all the stadium food and popcorn, which I have a corn allergy.

So when I eat popcorn, it's not good, but that Notre Dame Stadium popcorn, you put M&M's in it, it's just so good. But the last thing I needed when we got back was sugar. But of course, I had to try one of everything.

I mean, I didn't have to, but I did. When we think about holiday eating, where does that come from? One place it comes from is pressure.

Pressure to eat what others made, pressure to make the host happy, pressure to be festive, pressure to clean up your plate, pressure to not be weird in social situations because you're the person trying to eat healthy at the holiday time.

What do we know about pressure? Well, it leads to emotional eating, right? It leads to legalism.

Guilt says, if I eat this, I failed. If I have dessert, I've messed up. If I can't say no, I have no discipline.

Guilt leads to shame and shame leads to more overeating. This struggle is real and it is so frustrating. Tell me that you're there with me.

Sometimes, we believe the lie that it's now or never, and this creates binging. It creates a last-supplementality or eating past fullness. It can often make you feel sick afterwards.

Food is like it's being emotional instead of intentional. Like you're not actually even eating because you want the food. Like you're eating because you want the feeling that food promises.

I was thinking to myself after the three days of Food Fest, when was the last time I was actually hungry? So that Friday when everybody was here, we didn't have plans until late afternoon. So I fasted.

And I just really felt conviction that I needed to like stop eating and actually like feel hunger. It was almost noon before I even felt hungry. And I let my hunger stay for a little bit before I even made a protein packed breakfast.

Listen, there's good news. Jesus is in us. We don't have to live in overeating.

Even if that has been the story of our entire lives. We don't have to have willpower. Like this is not going to come from willpower.

It's going to come from the Holy Spirit. We need a new strategy. We need to focus on the verse that I read at the beginning of this podcast.

God is going to give us a way out. But we have to ask him to. And then we have to listen to what he says.

He is not going to let us be tempted beyond what we can bear. No temptation has overtaken you except what everyone else is dealing with. He's going to provide a way out.

But you must endure. You must walk away. You see that cookie that's calling your name?

I've talked to you about this before. I have literally physically felt a pull to the pantry, to eat something that I know that I don't want to eat. I have literally physically felt the pull.

There have been many times that I've walked away. There have been many times that I've given in.

11:24

Intentional Eating Steps

We need a new strategy. We need a peaceful eating strategy that comes from the spirit inside of us. So what does that look like?

Let's build it. Let's build a holiday peace eating framework. Let's build something that comes through prayer, through seeking God and then walking in obedience.

Okay, what does that look like? The first thing, you're going to choose your foods with intention, not obligation. So before you attend your event, think of the things that you must have.

Like for me, I know I want mashed potatoes and gravy and green bean casserole. Like to be honest, I don't really like ham. I can do without the turkey.

Stuffing? No thanks. Like ask yourself before you eat, do I really want this?

What is going to like, I'm going to take that bite and you're going to be like, oh, I have waited all year for grandma's pumpkin pie or whatever it is. So don't ask yourself, should I eat this? Or you have to try it, or everyone else is having one.

Like you get to choose what goes on your plate. Aunt Betty can't pressure you anymore. It's okay to take small servings as well, or have one bite of something that looks delicious.

If you see pumpkin pie and it's cut in like huge pieces, cut a sliver, like a half an inch sliver, if that's what you want. And I don't care if anybody tries to shame you for it.

Look at them, bless and release, say Happy Thanksgiving, Merry Christmas, and walk away. It's your plate, your portions. Which also leads us to the next part of the framework.

Step 2, the 50% piece plate method. I love this. This method gives you freedom, enjoyment, control, no guilt.

So you're going to fill your plate like this. 50% protein and produce, and 50% fun holiday foods. This works because, one, protein stabilizes your hunger, produce adds volume.

Fiber keeps you full, and you still get to have the foods that you love. This is called balance, baby. Your body stays regulated and your mind stays peaceful.

The third step, one plate. One plate. We're not going back for seconds.

Eat slowly. Enjoy every bite. When you eat slowly, you taste more.

You need less, and you feel satisfied sooner. You stop when you're comfortable. You digest better when you chew your food.

When you eat fast, you bypass fullness. You overeat. You don't even enjoy it.

Sometimes for me, I look back and I'm like, I don't even remember what that tasted like. And then we feel guilty afterwards. Slow eating is the most underrated weight loss strategy.

So try this. Put your fork down between bites. Chew 20 to 30 times.

Sip water. Talk to people. Be in the moment.

Take a breath. Notice the taste. And then thank the Lord for your taste buds.

What a concept, right? Step four is we're dropping the guilt. It's not holy and it is not helping.

Guilt after eating does not burn calories. It does not undo your choices. Does not help your mindset or make you healthier.

It does not make you more godly. God never called you to be a slave to food guilt. Guilt is not conviction.

Guilt is punishment. Conviction leads us towards God and guilt pulls us away. The fifth step is no more I blew it thinking aloud.

Did you hear me? There is no condemnation in a believer. This is the thought that destroys progress more than food ever will.

You didn't blow it. Just do the next right thing. I blew it leads to all-enough-thing eating, bingeing, compensating, starving tomorrow, starting over Monday, shame spirals.

I'm going to give you one sentence that's going to save your December. Are you ready? That was one decision.

I'm still aligned. I can make a peaceful choice next. Wow.

15:29

Macro Tips

Here's an amazing and delicious recipe to help that sweet craving that's going to help you stay in line with your goals. It's a peppermint mocha protein frappe. It's festive, delicious, and macro-friendly.

You're going to take one scoop of vanilla protein, a half a cup of almond milk, a half a cup of ice, and one teaspoon cocoa. You're going to add a dash of peppermint extract. Then if you want to, you can add a crushed mini candy cane.

Blend it. Enjoy without the sugar crash. Here's a macro tip that will help you rock your Christmas parties this year.

Protein first at events. Before you eat the holiday foods, grab chicken, turkey, ham, or a protein-based appetizer, and then choose your veggies and then your treats. Because protein dulls your cravings by 30-40 percent.

Yes, it also reduces overeating automatically. Now, don't say, oh, well, ham is really salty. So what?

Your body needs salt as well. Just eat something protein-based. One thing I would suggest is measure out what 25 to 30 grams of turkey or ham looks like at home.

So when you go to your party or you're out at an event, you know what to look for. It's a lot on your plate. Okay.

There's a lot of food in 25 to 30 grams of protein. That's amazing. Eat more, lose more.

And by the time you're done with your protein and veggie, an amazing conversation, there will be a couple of bites still left for holiday treats.

16:59

Seek God's Help

So I just want to thank you for sticking with me for this one. I know these are easy to speak about, but not as easy to always implement. And that is why waking up early and seeking the Lord every day is key to success in this area.

You are not going to do this on your own. You don't have to. It's the Spirit of God inside of you that's going to help you bear the temptation and then provide the way out.

He will. You just have to ask and He provides. So as you reflect on this message, ask yourself, Where do I feel the most pressure around holiday food?

Is it a person or situation? Is it a type of food or guilt? Maybe it's expectation.

Put a name to it so you can pray over it. Bless, release it, and the Lord can change it. Heavenly Father, thank you for the gift of food and celebration.

Thank you for the birth of your son. Let us remember the true meaning of this season Lord and help us to focus on serving and loving others instead of our plates or our weight. Help us enjoy meals with peace, freedom, and gratitude.

Thank you that we get to honor you this season, Father. Please remove the guilt, replace pressure with wisdom, and the strength to walk in obedience to your word. Thank you Father for the Holy Spirit.

Help every ear who hears this message be filled with you this moment, and give her your peace that passes all understanding. We love you and we praise you. It's in Jesus' name, Amen.

Hey sis, I hope you enjoyed today's episode. If so, would you take 30 seconds and share it with a friend? Also, please leave a quick review for the show on Apple Podcasts.

It lights me up to know this podcast is helping you. Okay, it's time to go make a protein shake and get my sweat on. No more standing in the kitchen waiting for motivation to appear.

I will meet you back here for another episode. God bless.