NooS Podcast

Anne, RD & Avery, CHC
  • 5.0 (2)
  • NUTRITION
NooS Podcast

Created by Anne, RD & Avery, CHC. Two moms making eating whole foods, regular exercise and healthy habits cool. noosworthy.substack.com

  1. FEB 3

    setting the stage for success: why your environment matters

    Happy February, Noosers! First of all, thank you so much for your support with our subscription changes, we love doing what we do. Noos has become our weekly ritual of reflecting, writing and being creative and we love this outlet on Substack! February is heart health month, so a good opportunity to tune into what’s going on inside your body and experiment with some healthy habits that serve you. If you’ve been working on some new habits in 2025 and wondering if they are “working” or worth sticking with, that’s a common sentiment! When meeting with patients, we have realized that a major contributor to success or failure when implementing positive change is their environment. For instance, if you’re trying to shift your eating pattern, but constantly have work dinners — that’s tricky! Or if you’re trying to implement a workout routine, but you have a baby or toddler who won’t sleep, that will impact your ability to commit to exercise. The first step to making your environment work with you and not against you is to become aware of it. Today’s post is aimed to help you to do just that! We hope you enjoy ✨ ICYMI - Check last Friday’s Noos Alert 🚨 to see our updated subscription options! This Noosletter is free for all (first of the month will always be!), but the next three Mondays will be for paid subscribers. Thank you for your support ❤️ Nutrition Something caught my attention last week. As my son studied for an exam at the kitchen table, I noticed how his gaze followed my daughter darting in and out of the kitchen, and watched his hands fidget with the salt and pepper. I noted his frequent trips to open the fridge and then finally to the cupboard for a glass of water. With the timer beeping, the faucet running, and the noise of my daughter chatting and rustling papers in her backpack, it was clear the kitchen was NOT a conducive environment for studying. Robert is a kid who loves to always be in on the action. After the groaning of “can’t I just study down here,” I quickly asked him: “what’s a better environment to help you study — the quiet of your room where you can focus on the material, OR the loud, distracting kitchen?” No argument there. I did offer him the option to help me with dinner, he double timed it up to his room to study. Our environment shapes many parts of our lives. You might be unaware of how much it impacts your choices and actions. You know how they say, “you are what you eat?” Well, it's more like, you are where you live, work, and play! From the fast food restaurants clustered near your office that make lunch choices tricky, to that cookie jar sitting on your counter that’s practically whispering your name every time you walk by — our environment is pulling the strings. On the other hand, when you've got a quiet, clutter-free space to study in, it suddenly seems a bit more manageable (hint hint, Robert). It's fascinating how our surroundings — whether at home, work, or school — quietly guide our choices without us even noticing. The foods we pick, the habits we form, and even our ability to focus — they're all taking cues from the world we've built around ourselves. Have you ever wondered why you reach for certain foods throughout the day? Sure, hunger plays a role, but there's something bigger at work: your environment. Think of your environment as your personal food GPS. It's constantly directing your eating choices, whether you realize it or not! When that bag of chips is sitting on your counter, it's like having a billboard in your home advertising "eat me!" Try flipping the script. Put a bowl of colorful fruit there instead, and suddenly your snack GPS recalculates to a healthier route. Here's what's fascinating: making healthy choices isn't just about willpower. It's about setting up your space to work for you, not against you. Since we all can’t live at Canyon Ranch (the thought!), we can strategically position things to help us make better choices more easily. Investing a little time (prep!) and organization goes a long way. Quick tips to enhance your environment: * Kitchen Layout: Having fruits/vegetables at eye level in your fridge vs. hidden in drawers increases consumption. A study found that visible food placement in homes significantly impacts consumption and that homes with fruits/vegetables on counters vs. snack foods showed lower BMI in residents. When we can visibly see healthy snacks, it has the power to guide us to make a better choice. I’ve been putting nuts and dried fruit out on the counter as an experiment the past week (as opposed to inside the cabinet where they usually sit), and both bags are almost gone. My kids are more apt to grab what’s sitting out, than open the drawers and grab something. * Plate size: Using smaller plates naturally reduces portion sizes * Keep trigger foods out of the house or in hard-to-reach places * Pack lunch to avoid fast food temptations * Create a designated eating space (avoid eating at desk/couch where it can be hard to focus on your meal) * Use clear containers for prepared foods like veggies and fruit. You will be more likely to pick a nutritious snack when it’s in your line of vision. The cool part? Once you start noticing how your environment pushes and pulls your food choices, you can become the architect of your own healthy habits. Small tweaks to your surroundings can lead to big changes in your health. It's not about having iron willpower — it's about making your environment do the heavy lifting for you! Movement Anne wrote about how your surroundings affect your food choices. When it comes to movement, your environment matters, too. Every weekday morning for the last few months, my alarm goes off at 5am. My workout doesn’t get me out of bed (though I know I will feel better after it), but what does get me out of bed, is the coffee machine, that’s been preset to brew at 5am. I hear it beep to signal the coffee is ready from my bed, so I get up — I will wake for coffee without a problem! My workout clothes are in the bathroom by the sink, because when I lay them out the night before, I don’t fret about where my sports bra is or my favorite socks and fumble around in the dark. I get changed, and head to the kitchen to froth my protein coffee — yum! The house is quiet and I have a moment to collect my thoughts while I fill my water bottle. I head down to the basement to lift and walk or run around 5:20. Don’t get me wrong. I don’t jump out of bed every morning. Sometimes I hum and haw, but mostly I can get moving when my environment supports me. I head down to the basement, and turn on my cheap red light I got on amazon and start warming up. I don’t know if this red light is actually doing anything, but it makes the start of my workout feel gentle and inviting. As I warm up, I close my eyes and imagine I am somewhere warm. The environment allows me to ease into things and creates a welcoming start to my workout. I love making playlists to accompany my workouts, so there is usually a song or two I’m excited to hear. If you have children that are old enough to request songs, you will understand that this is a reaaaal delight to listen to the songs I want, at the volume I want, without any push back. 5am feels early, but it gives me enough time to myself. I require some solitude every day to keep my wits about me — I have four boys who need my help, ask me impossible questions as if I were google, and are generally awake around 6am. By getting my “me” time in first thing, I have a better chance at being a patient, caring mother who can handle breakfast requests, tying 8 shoes (we need to work on that), and the inevitable scuffles the boys get into on our way to school. By setting up my environment ahead of time (set the alarm clock the night before, make the coffee, layout the clothes), my routine flows more easily — there’s less resistance to slow me down. As Anne wrote in Nutrition, it’s about making your environment work for you, not against you. How can you make your environment supportive of your goals? Everyone is different and has different needs. Feel free to take my routine and make it your own, or come up with something totally different that works for you. Creating an environment that welcomes movement and brings you back for more feeds consistency. Prioritize your health by making movement part of your morning ritual. You wont regret it. Behavior If you started a new habit this year, you may be thinking, “wow, January lasted forever, I should be seeing results by now!” Many of our patients can get discouraged when results don’t appear quickly enough, or they catch a glimmer of a result, but then back track. It’s easy to get bummed out if the scale isn’t dropping, or it’s harder than you thought to hit nutritional goals (more fiber? protein? plants?), or you can’t keep your new exercise routine going. It’s hard to make new habits stick, especially when progress is hard to see. This visual is a great reminder that success isn’t linear. Here is your reminder that change takes time and consistency (usually more than 21 days). Remember when you learned how to ride a bike. You didn't just hop on and cruise away, right? There were wobbles, falls, and probably a few scrapes along the way. The same goes for building healthy habits. Research from University College London found that it actually takes anywhere from 18 to 254 days for a new behavior to become automatic — with an average of 66 days. That's a far cry from the "21 days to form a habit" myth we've all heard! Let's get real. Maybe you aimed to cook more at home, but ordered takeout three times this week. Or perhaps your goal of morning walks got derailed by cold temps or a busy work schedule. Instead of seeing these as failures, think of them as data points. Each "setback" is actually teaching you something valuable

    12 min

  2. JAN 27

    serve yourself

    Happy Monday, Noosers! It’s the last monday in January…We imagine some are breathing a sigh of relief and others are surprised we are here already. Wherever this finds you, it’s a nice time to think about how your month went and look ahead to what February will bring. I (Avery) have been having a lot of fun skiing with my family in VT on the weekends — spending the days outside in the cold moving my body has been a real treat. Watching my sons ski for hours on end in the frigid temperatures is fun and extremely satisfying; I love seeing them being active, learning a skill and fostering independence while having fun with each other. I also love knowing they will fall asleep early and sleep so very soundly from all the activity 🤣! It made me think about movement and how we lose touch with its playful side as we age — more on that in the movement section. We hope you enjoy today’s Noosletter. We have been giving a lot of thought about “serving sizes” on nutritional labels and are exploring how that shapes our mindset while eating, as well as seeing exercise as play rather than punishment, and how cognitive dissonance plays a role in our decision making — read along as we dive in! Enjoy! If you missed Anne’s birthday post last week, check it out — it was one of our most viewed posts and a really helpful guide if you are curious about what to expect in perimenopause and menopause. As always, if you like what you read please give a ❤️ at the top or bottom of this post — thank you for your support!! ** Noos Alert ** We have been reflecting (per usual 🤣) on where Noos stands 9 months in (kind of like our baby, lol), and figured we would invite you into our conversations. We have always wanted to bring you the most helpful, reflective health content possible and we hope you agree that our Monday Noosletters do just that! We are working on reframing our subscription plan to honor the Noosletters with the value we feel they deserve. Q&A and Noos Necessities are great, but Monday Noosletters require the most time and thought, and also receive the most positive feedback (yay!). Nothing crazy, Noosers, don’t worry, just a lil shakeup to help us pay the babysitters while we meet and write, buy books (we love reading and researching) and hopefully be able to invest in Noos the way we want to. Stay tuned for a subscription announcement soon. Nutrition The other day while out on a walk, Avery and I got talking about the serving sizes that are listed on the back of food labels (the things we walk and talk about 🤣). This didn’t just randomly come up, we were discussing the updated 2025-2030 Dietary Guidelines for Americans, due to come out later this year. Every five years updated guidelines are released. You can read more about the process here, if you so fancy. Getting back to our conversation, Avery asked what determines the serving size on a Nutrition Facts label. I realized, I actually don't know. In all my studying, teaching and reviewing of the Nutrition Facts label, I don’t know if I’ve ever really thought about the determining factors that set the serving size. I am sure I was taught it at one point, but clearly don’t remember. I thought, hmmm, maybe it’s based on overall consumption? Or was there a special calculation done based on ingredients? Perhaps many of you are thinking — who cares? When was the last time you ate out of a bag, box or container and looked at the serving size on the back? When educating patients to read a Nutrition Facts label, I draw their attention to the serving size. Learning about portion sizes and how to read food labels can help increase awareness about the nutritional content of food. I, myself, recently skimmed the label of some tasty new seed crackers (they’re freaking delish), and when reading the serving size, I realized it’s given in grams. This question made me read almost every serving size we had — thanks, Avery! * A whopping 55 pieces for 1 serving of goldfish! Damn!! * 6 crackers per serving of Triscuits. * 2 Tbsp for half & half (what I use in my coffee) * ¼ cup raisins * ¼ cup peanuts * 28 pieces french fries (frozen) * 2oz of pasta * O’Dough’s gluten free everything bagels, 2 bagels per serving size The list goes on. I started to wonder… Does a serving size dictate how much of an item I eat? Yes and no. I drizzle the half & half in my empty cup in the morning and then pour the coffee over. I take handfuls of snacks, scoop out yogurt, and grab nuts without looking at serving sizes. When I looked at the goldfish I definitely thought, wow that's a lot — nice! Would seeing a larger number nudge me to consume more? Maybe. Or if the serving size stated two bagels instead of one, would I be inclined to eat what was “suggested”? Again, maybe. The serving sizes listed on the Nutrition Facts labels are not recommended serving sizes. By law, serving sizes must be based on how much food people actually consume, and not on what they should eat. When the FDA established the Nutrition Facts label in 1993, they determined serving sizes using the Reference Amounts Customarily Consumed (RACCs), which were primarily derived from food consumption surveys conducted in 1977-1978 and 1987-1988. Manufacturers relied on these 1993 RACCs to calculate product serving sizes for more than two decades! In 2016, the FDA updated the Nutrition Facts label regulations, requiring manufacturers to use more recent data from the 2003-2006 and 2007-2010 National Health and Nutrition Examination Survey (NHANES) to determine serving sizes. These updated serving sizes reflect current eating habits, which have changed significantly since the original 1970s and 1980s surveys. For food packages containing between two and three times the standard reference serving amount, manufacturers must now display nutrition information in a dual-column format. This allows consumers to easily view nutritional details for both a single serving and the entire package, accommodating varying consumption habits and appetites. Where do serving sizes stand today in comparison with earlier ones? Yup, you guessed it — they’ve generally gone up. The most recent serving sizes reflect actual eating habits, aiming to provide more transparent nutritional information. This is important. The serving size is not what’s recommended. Instead, it's based on surveys of current eating habits. These serving sizes listed may be really helpful. You may want to think twice before downing the entire ice cream container or bag of chips, but on the flip side, perhaps you’re being nudged to consume more. Your body possesses the biological wisdom that far surpasses any arbitrary measurement printed on a package. Listening to your body's hunger signals—recognizing true physical hunger versus emotional or habitual eating—allows you to consume what’s best for your body. While nutrition labels provide helpful nutritional information, they should not be a rigid script for consumption, but rather a guide. Whole foods—unprocessed, nutrient-dense ingredients from nature—inherently communicate their nutritional value more effectively than any printed label. Processed foods often disrupt these natural signals through added sugars, refined carbohydrates, and artificial ingredients that override your body's natural hunger regulation. Your internal hunger cues, which communicate energy needs (if we’re able to listen!) are infinitely more sophisticated than a one-size-fits-all serving recommendation. Trusting your body's innate intelligence means eating mindfully, and stopping when you feel satisfied, not when a label suggests you should. Movement As we enter the final week of January, I’m sure some people’s well- lit resolution fires are dwindling into some smoldering embers that need to be stoked! So here is a way I reframe exercise when it feels like a drag. Remember when you were younger and a game of tag or red rover sounded fun? When swinging on the monkey bars or climbing a tree sounded like a great way to spend recess or the afternoon? What’s changed? Sure, we have adult responsibilities, like work and making dinner etc, that keep us busy, but the interest in doing those types of activities naturally wanes with age. In fact, have you tried swinging on the monkey bars recently? That sh*t is hard!!! But, rather than putting my nose up at “playing” I thought, what if I took that attitude towards my workouts? What if I focused on playing rather than what workouts can be labeled as — dreaded, rigid, or a form of punishment. So often, we think of exercise as an obligation, something we have to do because it supports our health. We begrudgingly get on the treadmill or elliptical and try to zone out and hope that time passes so we can collect our burned calories and move on with the day. But rather than seeing exercise as something we should “check the box” for our body, what if we saw it as something that could enhance our overall well-being? We should celebrate what our bodies can do. Next time you dread a workout, consider a walk with a friend, or a game of pickleball or paddle tennis — that kind of exercise (playing) helps your body and your mind. Playing is important, because it gives us levity. As adults, we are considered “in charge” and burdened with a rolling list of responsibilities (both serious and dull ones). Exercise can be something we look forward to. So next time you’re dreading a workout, channel your inner child and think of it as play — see what your body can do physically and remember that exercise can be fun if you have the right mindset. You won’t regret it! Behavior This week I’ve had the pleasure of meeting with some new patients. I’ve noticed there is a common theme: I know what I should do, but I have a hard time doing it! So many of us face that

    14 min

  3. JAN 20

    What I Wish Every Woman Knew

    Happy Monday and MLK day, Noosers! Some of us have the day off, but for others it’s a work day — either way it’s a Monday so here we are! One of us (you’ll see who down below 😉) celebrated a birthday last week and the other got some maintenance gel and PRP injections — getting older, one way or another. As we settle into the quiet days of January, we’ve been enjoying ski weekends, hand warmers, and the way the sun hits just a bit differently in the afternoons — and savoring the fact that the days are creeping a touch longer each day. Take some time this week to just be. I overheard a conversation at school drop off — “I can’t believe it’s the middle of January, time is flying, it will be spring before we know it.” Have you ever noticed that we’re always on to the next, thinking about what’s to come, playing out weekends and events down the line? Use this “slower” time to just be. As Dr Paddy Barrett quoted in his recent post: “I often feel that life is about to begin, only to realize it is almost over” - Oliver Sacks This week’s Noosletter is a little different. We love experimenting to see what resonates and what’s helpful to our readers, while also writing about what we are passionate about: all things health. This week, Anne took the wheel, writing a little post birthday reflection. We hope you enjoy the essay and that it offers some insight into a phase all of us women will go through (and if you’re a male reader, check it out — it might be helpful insight to your wife/girlfriend/sister, etc!). Let us know what you think and as always, comment or like the post if it resonates with you! Thanks, Noosers, Enjoy ❤️ #41 Every birthday (mine was last week), I take some time to reflect and take stock of the year. Although isn’t that what we’ve all been doing these last few weeks since new year’s?! Yeah, yeah more reflection, my goodness! The past few birthdays, I’ve noticed a shift. Instead of looking forward to celebrating with indulgent foods and drinks, I find myself looking forward to movement and connection (ok and also not cooking dinner!). One year my husband and I played hooky and went skiing for the day in VT. Another year my mom and I snowshoed at our local nature preserve. Last year, Avery and I completed our first misogi, running 20 miles. This year I awoke at 430am for my morning run with my dad AND I took a mid-day walk in the sun with Avery. What a gift to be outside when the sun is up AND out! Noos has been a gift in itself—as Avery put it recently, “building something creative that helps others.” Everyday I get to be reflective and challenge my thought process on a magnitude of levels. Every year brings new challenges and gifts. With my most recent birthday, I find myself thinking about a lingering “challenge.” Damn it, another year closer to menopause! Ha! Who else out there has that same sentiment? No matter what age you are, as a female, you will go through menopause. Now, before I lose all the male readers, while you won’t experience this, someone you may know will — be it your wife, girlfriend, sister, cousin, aunt, or friend. It can be really helpful to understand what they are going through, or perhaps you could send this to someone who may find it insightful! For decades women's health (particularly surrounding menopause and perimenopause) was severely understudied in medical research. This created a significant knowledge gap in understanding how these natural transitions affect women's bodies, mental health, and overall well-being. Historically, menopause was often dismissed as just "something women go through," with minimal attention paid to the complex hormonal changes and their wide-ranging effects. Until recently, most medical research focused predominantly on male subjects, assuming findings would apply equally to women. ​​However, there's been a recent shift. Growing awareness and advocacy have led to increased attention on menopause research. Dr. Marie Claire Haver has led this charge, writing books, The New Menopause and The Galveston Diet, while also having a very active presence on social media. Menopause had always seemed like something that happened when you were “really old,” and not something I’d need to think or worry about anytime soon. But all of the sudden, patients of a certain age (mid-late 40s-50s) started popping up with reports and evidence of stubborn abdominal weight gain, high cholesterol, feeling “inflamed” and other symptoms. Knowing perimenopause is knocking on the door I thought, “OK, I want to be in the best place I can as I approach this stage.” Is abdominal weight gain inevitable? Will I automatically lose muscle and develop osteoporosis? These are just a few health risks of menopause that have been on my mind. I’ve heard so many women say, “I wish I had known.” I feel really lucky that in 10 years there will be even more information out there. I want to be able to visit this post every 6-12 months and check-in. How am I feeling? Heading into perimenopause at a healthy weight, with a good relationship with food (lots of fiber!), and a focus on building skeletal muscle (an area I need to work on) — how will this set me up for a phase of life during which so many women struggle? Despite recent progress, there is still so much to learn. The field is finally acknowledging that menopause isn't just about hot flashes. It's a complex transition affecting multiple body systems, deserving of comprehensive research and understanding. My hope for you is know better, do better. I’ve provided some information on both perimenopause and menopause — what it is, when it happens, and what to expect. These are some things I’ve heard patients and friends wish they had known sooner, so I’m hoping this can serve you at whatever stage you’re in. Perimenopause 6-10 year transitional period before menopause (~40-50 y/o, but can be as early as late 30s) * Stage 1: cycles start to change by 7 days * Stage 2: cycles changing by 16 days, skip cycles, hormones start to shift significantly Hormonal changes: Hormone fluctuations all start when your ovaries begin to run out of eggs. Estrogen and progesterone remain low as your ovarian function is declining. Dramatic drops in estrogen bring on hot flashes and skipped ovulations and other unpredictable symptoms tend to arise. Progesterone levels decline. Perimenopausal transition is associated with leaky gut, less microbial diversity, increased systemic inflammation, increased depression, and brain changes. Menopause Menopause (average age 51) is officially marked when a woman has gone 12 consecutive months without a menstrual period. This transition has been referred to as “inflammopause” largely because of the decline in estrogen levels and the resulting shift in the balance of pro-inflammatory and anti-inflammatory cytokines. Common Physical Symptoms: * Hot flashes and night sweats * Sleep disruption * Visceral fat gain * Sarcopenia (Muscle loss) * Bone density decrease * Vaginal dryness * Changes in skin elasticity * Joint pain Postmenopause: 12 consecutive months without a menstrual cycle. On the 13th cycle free month, you are considered postmenopausal even if you’re still symptomatic. An area I focus on with patients (and myself!) is supporting our microbiome, specifically short chain fatty acids (SCFAs). See the visual below. Whether you're years away from perimenopause, in the thick of it, or have already navigated these waters, understanding this natural transition is crucial for all of us. It's encouraging to see the conversation shifting from whispered symptoms to open discussions about hormone changes, weight management, muscle maintenance, and overall wellbeing during this phase of life. As I approach these changes myself, I'm grateful for the growing resources and research available to us. But more importantly, I'm thankful for the community of women sharing their experiences, making it easier for others to recognize, prepare for, and navigate these changes! I’ve noticed some small changes myself and am beginning to see that what may have worked in the past, no longer works now. By staying informed, maintaining healthy habits, and being proactive about my health, I hope to approach this transition with confidence rather than concern. Let's keep this conversation going because understanding our bodies better helps us care for them better, at every stage of life. So, aren’t you glad I had a birthday?! Here's to being prepared, staying strong, and supporting each other through life's transitions. After all, knowledge really is power, especially when it comes to our health! Until next time… This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit noosworthy.substack.com/subscribe

    12 min

  4. JAN 13

    Changing how we think can change everything

    Happy Monday, Noosers! If you made a 2025 resolution and you’re still going strong, congrats! You’ve surpassed about a third of goal setters who typically throw in the towel on the second friday of January, known as National Quitter’s Day. On the other hand, if you’ve decided to pivot away from your resolution, maybe that resolution wasn’t right for you. Maybe a modification is more helpful to keep your goal alive. If there are things about it that aren’t sustainable in your lifestyle, but you still want the results, this is a good time to reflect on what changes you can make to hang on or decide what’s really driving your goals. Like we said last week, as we settle into 2025, remember that creating lasting change isn't about dramatic resolutions or complete lifestyle overhauls. It's about getting curious, staying reflective, and finding what truly works for you. At Noos, we believe the path to better health starts with small, intentional changes that eventually become part of your identity. The winner of the “December with Intention” challenge has been selected! Subscriber ML will receive the merch of her choice, based on her reflection after the challenge. She felt that the daily checklist helped her focus and be mindful of what she was doing and why she was doing it. We love to hear it!! The challenge doesn’t have to be over. If you’re looking for daily reminders, refer to our checklist — with enough practice it might become your Noos habit! Thank you, again, for all of your likes and engagement here on Substack. By hitting the ❤️ at the top or bottom of this post, you are helping us get Noos in front of more readers via the substack algorithm! Thank you for your support, we are so appreciative. Nutrition Anyone else feeling the post-holiday reset? Last week marked a return to routine in our house — back to school, earlier bedtimes, and home cooking. Avery and I reflected that we feel content and are in solid places when it comes to our health. BUT, that doesn’t mean we didn’t indulge (wine+sweets+takeout, oh my!) and stray from our usual routines. Now I'm craving more veggies and fewer treats, but not because I need to "fix" anything — it's just that natural desire to return to normal after vacation mode. There's something comforting about getting back to our usual rhythms, isn't it? This natural pull back to our usual eating patterns reveals a lot about our relationship with food. The more neutral our approach to eating, the less likely we are to swing to extremes during holidays or special occasions. When we're at peace with food, we can enjoy celebrations without feeling the need to go overboard or overcorrect afterward. That's why examining our relationship with food matters. It shapes not just our daily choices, but how we handle those "outlier" moments in life. Your relationship with food is important. It shapes your eating pattern more than you probably realize. Ultimately, in order to have an eating pattern you’re at ease with, you have to have a healthy relationship with food. Your relationship with food is deeply personal, shaped by years of experiences, cultural influences, and emotional connections. Think back to your childhood. Perhaps you grew up in a household where finishing your plate was mandatory, or where certain foods were labeled as "bad" or "good." These early experiences help form the foundation of your food ideology, the lens through which you view every meal and snack. Many of us carry unexamined rules about eating: no carbs after 6 PM, dessert only on weekends, or labeling certain foods as "guilty pleasures." But when was the last time you paused to question these rules? Where did they come from? More importantly, how do they serve you? Your relationship with food matters because it affects not just what you eat, but how you feel about eating. A strained relationship with food can turn every meal into a mental battleground of calculations and judgments. In contrast, a healthy relationship allows you to tune into your body's signals, enjoy your food mindfully, and make choices from a place of neutrality rather than restriction or guilt. Consider how your current eating patterns reflect your deeper beliefs. Maybe you avoid foods your parents once labeled as "unhealthy," without considering whether those labels still make sense for you. Or perhaps you find yourself stress-eating in ways that mirror coping mechanisms you learned years ago. The path to a healthy eating pattern isn't just about knowing what foods to eat. It's about understanding and healing your relationship with food itself. This may mean questioning inherited beliefs, challenging unnecessary rules, and learning to trust your body's wisdom about what, when, and how much to eat. Take a moment to reflect: when you sit down to eat, are you present with your food, or are you carrying the weight of food rules and judgments? Your relationship with food shapes every bite you take. Making peace with food might be the most important dietary change you can make this year. Movement Making a resolution or working towards a long term goal can seem daunting, especially when results don’t come quickly (these things can take time, but who has time for that lol?!). Results usually feed motivation, and when we don’t see results, we can get impatient and throw in the towel. But, have you ever looked back at a process you went through and thought, “wow, I didn’t think I could do that” — but here you are at the finish line? Sometimes goals take weeks, months or even years to accomplish. There are a few physical goals I have floating around in my head that will take years. Running another marathon, specifically Boston, may never happen, due to my physical limitations, or maybe they will just take a lot longer than I thought. The realization that some things will just take a really long time gives me hope that I can eventually get there. As a health coach, when talking to clients about their personal goals, I often ask them to tell me about a time they previously experienced success in that area. No matter the goal, when they remember a time they felt successful, they remind themselves that they can do it again. On January 1st of 2023 (somehow two years ago!), I had a couple of resolutions in mind. One of which was to be able to do an unassisted handstand. My friends and family know that I am NOT a gymnast, lol. I can’t do a somersault or a cartwheel (never have). But I thought, if I just kept trying, I might figure it out. ^I recorded this in March of 2023 bc I thought I might stick it and wanted to capture it 🤣. It took years and most importantly, consistency. I kicked my legs up against the wall and fell down SO many times. I’m sure my kids heard me yelp many times as I crashed down in a heap. I scraped my shins on the siding of my in-laws house practicing in their yard in the summer. I kicked the treadmill falling multiple times in the basement (see video above). But I told myself I would try once a day for as long as it took. The handstand turned into a headstand. I felt more in control that way. My core and shoulders got stronger and I was able to move my legs around and hold the pose longer. It’s still a daily practice. If I skip it one day, I do it the next. I figure if I keep doing it, I won’t forget how. The point is not to show off my headstand (I don’t even know if the form is right, I’m no yogi!), but to give an example of how some things take a long time. Consistency is key. Knowing I found success, despite it taking so long, gives me hope I can do other difficult things with time on my side. A little bit of time, each day, can get you to where you want to be. It might look a little different than it did at the beginning (headstand > handstand for me). It might take longer than you think. If there’s something that seems out of your comfort zone or physical capabilities, work your way up. Be patient. What you put your attention to matters. Even if it’s just a little bit, it will add up with daily practice and lead you to accomplish goals you never thought possible. Behavior Perception is how we interpret and process sensory information in the moment, based on our current experience and senses. Our perceptions dramatically influence us in more ways than we realize. Wine tastes "better" when we believe it's expensive, a 65-degree day feels warm in winter but cool in summer, and a 30-minute walk feels longer on a treadmill than outdoors. Take a study done with MIT students and beer. Researchers served students two different beers — one regular and one with a few drops of balsamic vinegar. When students weren't told about the vinegar beforehand, many actually preferred the vinegar-laced beer. However, when informed before tasting, their perception shifted dramatically, and they rated it poorly. This isn't just about beer preferences. It's a window into how our minds work. Knowledge and preconceptions color every experience, from the food we eat to the challenges we face. If your older son tells your younger daughter not to eat the dinner because it tastes disgusting (before she tries it), chances are she, too, will dislike the dinner (thanks, Robert 🤣). It’s amazing how quickly a delicious dish can turn disgusting when revealed the marinara sauce contains carrots and onions. Just as students' awareness of the balsamic vinegar changed their taste experience, our mindset (whether fixed or growth-oriented) influences how we approach life's opportunities and obstacles. Think about how this plays out in daily life. When we approach a task believing we can improve (growth mindset), we're more likely to persist and learn from setbacks. Think back to the headstand resolution — a growth mindset is trying a headstand and continuing to show up no matter how many falls. Conversely, a fixed mindset can limit our potential before we

    13 min

  5. JAN 6

    Happy Noos Year!

    Happy Noos Year, Noosers! How is everyone doing one week into 2025? Our kids are finally back in school and routines are back to regularly scheduled programming. Who out there misses their routine after a long break (asking for a friend)?! We are energized and ready for whatever 2025 may bring. Avery and I were talking about resolutions and what we want to focus on individually and together at Noos. We had a similar sentiment—contentment. We feel health-wise to be in good places: strong movement routines, a good nutritional base (of course we are always trying to add more veggies), and actively reflecting on our habits and why we do what we do (thanks in large part to Noos!). These foundations have taken a long time to build and we will continue to strengthen. But, zooming out, we feel steady and in good standing. Ok, end of email — good luck, friends! (snag!) Good for us, right? Stop reading and delete — lol, please don’t! Our mission here at Noos is to inspire you to get curious about your health, empower you to reframe your thoughts and find a process that is best for you. While resolutions force us to think about what we want to prioritize and why, we rarely stick to them long term. Health goals can be pretty easy to articulate: I want to eat better, I want to workout more, I want to get more sleep, I want to drink more water, or I want to handle my stress better (these may sound familiar!). But, how do we make them into a habit, something that becomes a part of us, our new “standards?” As we settle into 2025, remember that creating lasting change isn't about dramatic resolutions or complete lifestyle overhauls. It's about getting curious, staying reflective, and finding what truly works for you. At Noos, we believe the path to better health starts with small, intentional changes that eventually become part of your identity. So rather than chasing perfection, let's embrace the journey of continuous growth and discovery together. Here's to making 2025 a year of meaningful progress, one mindful choice at a time. We wrote today’s post with resolutions in mind. We will return to the usual programming of nutrition, movement and behavior next week! If you like what you’re reading, please click the ❤️ at the top or bottom of this post, it will help us get in front of readers like you! Thanks for your support, noosers! Fresh Start Effect What is it about January 1st that has so many of us setting new goals and thinking 2025 will be better? One aspect is the “fresh start effect.” Our brains treat new beginnings as a clean slate, creating a clear “before” and “after” in our minds. Fresh starts also trigger increased optimism — we tend to feel more capable and empowered! But, when you think of it, what is the actual difference between December 31st and January 1st? Is there a chemical change that happens when the clock strikes midnight that makes it suddenly easier to make “healthy” food choices, hit the gym more, or resist the weeknight glass of wine/take out/etc? Is there a Men in Black mind eraser gizmo that makes you forget your deeply ingrained habits? The difference between the end of 2024 and the start of 2025 is your mindset. What you put your attention to matters. It’s easy to lose focus on our goals during the holidays — it’s busy, festive and fun (and a little chaotic!). With January comes a stretch of winter weeks when you can “hunker down” on your 2025 goals and put your focus towards them without as many distractions (or so we like to think, remember, something will always come up). A fresh start is a great time to examine your behavior. Reflection has always been a cornerstone of our Noosletters and this is the perfect time to look inward. Some of us may need a challenge to jumpstart new behavior (check out ours if you need inspo). For instance, workout for 4 days a week and earn a prize, or sign up for a 6 week nutrition program to get the results you’re looking for. Or maybe a quantifiable goal (drink 64oz of water a day) can be used as a catalyst. Guidelines can be really helpful to start change. But what happens when the challenge is over? Or February 1st strikes? Ideally, you will take some of what worked/you learned, and apply it to a less rigid, more sustainable lifestyle. More commonly, we try the challenge, make it halfway or all the way through, then throw up our hands and say, “well, I tried.” As humans in this day in age, we tend to struggle with self-control, primarily due to the constant pull of immediate gratification. The allure of immediate gratification is so strong that it can wreck our best-laid plans for eating healthier, working out, reducing alcohol consumption, or saving money (you name it). In the moment, these choices are instantly gratifying, but what effect will they have long term? If there is one thing to practice this year, consider taking a pause and focusing on the long-term cumulative benefits of your choices. Before you order that next drink, hit snooze, or reach for the chips, pause and think about how these quick decisions will build up over time. It takes patience to see results and ingrain new habits, so we have to be okay with things taking time before throwing in the towel. With the right mindset, we can make better decisions that will help us in the long run (which is our sneaky hope for our readers!). our Noos Year’s focus We are looking at the “Noos” year a little differently. Rather than going all or nothing, imagine yourself twisting two volume dials: one towards “more” and the other towards “less.” We got this idea from fellow substacker, Christine Yu, and thought it was a great exercise — she stuck two post-it’s to her mirror with a more column and a less column. By quieting some habits and amplifying others, we can grow what we put our attention towards. So, what are some examples? We each came up with a few, and would love to share in case it inspires you. We want to hear what you’re focusing on, too! Of course, I (Avery) do have some more specific personal goals floating around that are important to me. I’d like to stay as injury free as possible, I’d like to increase my running volume, and I’d like to grow Noos to reach more people, hopefully double our subscriber base and explore a podcast. My hope is that by adjusting the dials on my more/less list, I will create more space for all of that! I (Anne) want to dial in on where I focus my attention. As we spoke about above, where you give your attention matters. When I am with my children I want to be present, not just a warm body detached from what’s going on, but one that is engaged. I, too, want to grow Noos and have it more readily available to anyone and everyone. I am excited about our Misogi - last year our first one gave in ways I never expected. A final thought At the end of the day, the key determinant of success is whether you can make your new habits sustainable long-term. If that means you do a fixed challenge like we talked about earlier, or a more/less guideline (or something totally unique), at the end of the day, you have to do what works for you. What can you turn into a habit? What can become your new standard? If you’ve always said “this year I’ll lose weight, drink less, read more, exercise daily, etc” — but you don’t, do you even want to? Reflection is key. Examining our habits is a critical exercise. The goal that re-emerges every January 1st, but hibernates from Valentine’s Day to Christmas time might not actually be for you. This article is great for deciding whether or not your goal is worth pursuing. In short, there are two reasons to consider when contemplating your resolutions: 1. you have to love the process, not just the results 2. understand what is motivating you Again, our aim is to encourage our readers to reflect and look inwards. Awareness is key. If you are seriously considering changing your habits in 2025, think about why you’re doing it — hating the process will not give you the results you want, it will likely lead to quitting in a few weeks. Identify your motivation and consider putting it on a post-it note where you can see it regularly. We hope you found this post helpful as you look towards a great 2025. We are so happy to be here along for the ride! As always, if you liked what you read, please hit the ❤️ at the top or bottom of this post — we are here to help you stick with healthy habits, nutritious foods and regular exercise. So, read along in 2025, because every Monday brings a new dose of Noos inspiration. Until next time… This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit noosworthy.substack.com/subscribe

    10 min

  6. 12/23/2024

    why you should consider a misogi

    Happy Monday, Noosers! Big week here in our houses with Christmas knocking on the door. We hope you had a great weekend, welcoming in winter with the solstice, and looking forward to longer days ahead! We thought we would bring back our video Noosletter this week, to invite you into the conversations we have been having lately about our annual misogi. What’s a misogi, you ask? Listen, watch or read the summary below to learn all about it — we hope it will give you something to think about for 2025! As always, if you’re liking what you’re reading, please hit the ❤️ at the top of the post or at the bottom — it helps us get discovered by readers like you! Thank you✨ What’s a Misogi? In the ancient Shinto faith (largest religion in Japan, which focuses on living in harmony with nature), ‘misogi’ meant ‘water cleansing.’ It required standing under an icy waterfall to purify the soul and prepare one for the next 364 days of the year. Brrr!! Our version of misogi is a bit more modern. It takes the idea of the ancient misogi — a “cleansing” ritual that sets the standard for the rest of the year — and instead of requiring an icy waterfall, it can be anything you dream up that pushes the edges of your potential. We discovered the modern misogi while reading Comfort Crisis by Michael Easter last fall. The appeal of a misogi is that it’s a physical adventure out in nature that pushes the edges of your physical and mental boundaries, and really shows you what you’re made of! The upside is that even if you fail and don’t complete your misogi, you will still likely surprise yourself with your own mental and physical toughness. According to Michael Easter, there are two rules you must follow during your misogi. * the misogi must be so difficult that you only have a 50/50 chance of completing. * don’t die. Obviously, when planning your misogi you need to be sure it’s safe. For instance, if you can’t swim, don’t base your misogi around swimming. Training and preparation are also key. Other things to keep in mind when planning — a misogi should take place out in nature and, just like fight club, you don’t talk about your misogi, aka you don’t post on instagram about it. This should be a challenge for you and only you (or you and a friend!) We live in the best time to be alive — we have modern comforts that make life so easy on a daily basis. However, with so many conveniences, it’s easy to lose track of things that are actually hard. When we aren’t challenged with hard things, the easy things can become overwhelming. A misogi is an opportunity to recalibrate. You may be leaving potential on the table without even knowing it. Watch the video to hear more about our misogi last year (it was awesome!) and what we are thinking about doing this year. The end of a year brings thoughts on resolutions and new beginnings. We invite you to try something new (and different 🤣) and outside your comfort zone this year—plan a misogi for 2025! Even though it’s against the rules to post about it, we hope you let us know how it goes and how it shapes 2025 for you! Until next time…. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit noosworthy.substack.com/subscribe

    13 min

  7. 12/09/2024

    growth mindset >

    Last week we introduced “Decembering” with intention — we even started a challenge! Check it out, it’s not too late to participate (hint: this challenge is one you can take with you, beyond January 2025). Daily reflection, even if it’s just in your thoughts, or in a journal if you can manage it, is key to awareness and being intentional with your movement, nutrition and behavior. Anne and I realized, as we put together our Noos Challenge, that these are questions we ponder daily. Even when we don’t prioritize whole foods, move our bodies, or get our habits just right (we are all human after all!) — the reflection piece is what helps us stay on track. Being mindful about our choices, and how they make us feel, is how we raise awareness of our habits. Being aware leads to positive behavior change. As you think about the Noos daily challenge, let us know how it goes for you! We are sure it will make a positive impact on your month, and hopefully will be something you can take with you into 2025 and beyond. Today we explore sensory specific satiety (it’s a great time of year to think about this one!), how many workouts a week it takes to maintain your fitness, and the importance of having a growth mindset. We are here to support you and encourage you to make choices that help you feel good! We hope our Noosletters keep you company while you enjoy the holidays this year. As always, if you’re enjoying what you’re reading, please click the ❤️ at the top or bottom of the post — more ❤️’s = more readers will find us (hacking the substack algorithm!) Nutrition Before Thanksgiving, I was reading with my son who was finishing the book, My Side of the Mountain. Moments spent reading together feel fleeting, as he’s entering the “pre-teen” phase. The last time I read the story was probably when I was Robert’s age. It’s fun getting to re-read novels now with plenty more enjoyment while noticing elements I’d missed at the tender age of ten. In an effort to not lose most of you, the story is about a 12-year-old boy who goes to live alone in the woods of the Catskill mountains. There was one particular part I came across that I had to re-read a few times: “for the next week I craved liver, and ate all I could get. The tiredness ended, the bones stopped aching and I had no more nosebleeds. Hunger is a funny thing. It has a kind of intelligence all its own.” Read that last sentence again, it has a kind of intelligence all its own. I thought to myself, yes it does, but we rarely take the time to listen. Isolated in the forest, Sam spent his days in quiet solitude (with the exception of talking to the animals) and deep reflection. He spent most of his time hunting and gathering — eating for survival. I imagine his hunger was crystal clear without any of the noise we experience in today’s society. While eating is necessary for survival, our eating behaviors are strongly influenced by features independent of energy needs. What sways us/our appetite/eating patterns most these days are the characteristics of available food and the environment we live in. Over the holidays, there tends to be more food, especially foods that are more decadent and palatable. Remember, flavorful foods can override our body's natural satiety signals, causing us to eat more than necessary. During this time of year, utilizing the tool of Sensory Specific Satiety (SSS) can be helpful. We talked about it in a past Noosletter. Let’s face it, we’re going to be confronted with lots of tasty foods over the next few weeks, so trying to hone in on our hunger cues and SSS is necessary. Neurons respond strongly at the beginning of an eating episode and become less responsive as satiety for a specific food is reached. Sometimes all you need is a few bites. They are usually the most enjoyable ones after all. As interest diminishes for one food, neurons remain capable of a reward response to other foods. Having a variety of foods available may lead to increased consumption. Think of all the different options at parties, dinners, and cookie swaps (yes, they still have those!). Be present and cognitive of this — having a variety of foods available (especially highly pleasurable ones!) may lead to increased consumption. Only you can answer those questions. As humans, it’s natural to crave and seek out highly palatable and pleasurable foods. These joyous, celebratory times filled with decadent foods, drinks and merriment are a very stark contrast to Sam’s Christmas spent wrapped in nature's beauty. But, if you take the time to listen to your body, you can learn to respond to its needs. Movement Movement is typically the first thing to go during the holidays. When that slips off the priority list, and lack of exercise is paired with richer foods (and/or more drinks) and upended routines, the climb back to normalcy in January feels even steeper. Been there, done that — not fun! Prioritizing yourself and your health is key, especially when things are busier or out of the usual (I’m reminding myself, as I write!). If you don’t have time for a full 45 minute strength class or a run, or whatever your “usual programming” is, do what you can. Something is better than nothing, and if you are intentional about it, and really think about what your body is doing, you can get a lot accomplished in just a little time. Two encouraging studies come to mind. The first suggests that by imagining your muscles flexing, you will gain strength. In the study, pinky finger abductors and elbow flexors were measured, and both got stronger when participants engaged in the mind-body connection! Just by thinking about moving their finger and elbow, muscle strength increased. I would suggest doing more than imagining a workout (lol), but if you are intentional with your movements, you will feel the difference!! The second study shows that when participants just “maintained” their fitness, by only working out once a week for three months, they kept their muscle mass. So, even if you are exercising less, you can still maintain your fitness for a short period of time. This study is great to think about when your week is flying by and you haven’t moved as much as you would have liked. Instead of giving up on the week (“I’ll start again monday”/”I’ll pick this up in January when things slow down”), keep a foot in the door with a workout. Even once a week will make a difference! These studies aren’t to discourage you from working out, or let you off the hook by any means 🤣, but rather, I hope you can maintain a fitness routine during a time when it’s easy to go off the rails. Doing something is always better than nothing, and if you are intentional about it, even better. You won’t regret it. Behavior While rereading the nutrition piece, I couldn't help but think about my son and his reading journey. At this point, he really doesn’t love it and at times, struggles. We've explored numerous genres and had heart-to-heart talks about the importance of reading, but books still feel like a chore to him, making the whole experience far from enjoyable. However, there is a central theme that recurs in these discussions — it’s that his effort is what counts the most. Failure is inevitable. Our strengths are all different, but we learn the most when faced with challenges. I try to reframe it with enthusiasm: “how lucky are you to be challenged with such an important life skill — more opportunity to learn and grow!!” Usually with an exaggerated eye roll (and the likelihood of my speech going right over his head), he’ll huff and puff out of the room. To reassure myself I am using “the right approach” (because that’s what we do as parents, is second guess every decision we make!), I find comfort by trying to instill in him a growth mindset. In my previous work as a teacher, we explored different ways to nurture young minds, which inevitably led me to the work and studies of Carol Dweck. Dweck’s research on growth mindset really resonated – she found that students’ mindsets—how they perceive their abilities—played a key role in their motivation and achievement. Teaching them that failure isn’t permanent, that the brain changes and grows in response to challenge, and encouraging them to persevere when faced with failure, instills a “growth mindset” and resiliency to learn and get better. As the name suggests, a growth mindset encourages growth when faced with a challenge, rather than shutting down or quitting. The opposite is a fixed mindset, or the belief that one’s skills are innate and cannot be improved with effort. A fixed mindset leads a person to avoid challenges, or give up quickly — typically with an “all or nothing” approach. Ok great, Anne, that’s a wonderful tool to use when working with kids, but how does this relate to me?! Stick with me…this time of year there is plenty of encouragement and optimistic sentiments. But, there are just as many (or even more) feelings of defeat, discouragement, and even failure. Time and time again, I hear patients say “what’s the point, I already blew it” or “ it’s too hard (sticking to their plan) this time of year with all the temptations” or “ I can’t get back on track after I mess up.” Here is where the growth mindset comes into play. You now know that challenges are good — that your brain will actually grow in response to challenges! It makes me think of a quote we shared recently: “The place where your greatest discomfort lies is also the spot where your largest opportunity lives.” Continue to “December with intention” using a growth mindset. When faced with challenges, rather than throwing in the towel, reflect on what you can do differently next time (tomorrow, next meal, next workout, next opportunity). Focusing on what you can learn, rather than what you have m

    10 min

  8. 12/02/2024

    "December" with intention

    Happy December, Noosers! We hope everyone had a wonderful Thanksgiving, hopefully unplugging a bit, relaxing, reflecting, and feeling recharged, ready for December. We both had a nice few days filled with family and enjoying the snow! As much as we tried to “unplug” and focus on the present, we noticed it was hard to turn away from our inboxes, which are a mile long with retailers shouting the sales, countdowns and making us feel frazzled. The elf! The gifts! The decorations! Deep breath, I usually love the beginning of December (my wedding anniversary), but this year feels extra “busy.” December is the last month of the year and with it comes the winter solstice. In the darkest days there can be so much light, if we draw our awareness to life’s greatest joys. We challenge you to “December” differently this year; focus on the simple things that bring joy: a walk outside, a lebkuchen cookie (a delicious German cookie-highly recommend trying), or sitting by the fire with a book. It seems like we have to cram so much into these 31 days, and I bet it doesn’t ever involve prioritizing your health—you wait until January for that. We tend to push aside our good habits and routines and get absorbed in the busyness of it all. In the coming weeks, we're here for you, supporting you through the holiday season. “December” with intention. Our goal is to provide awareness and practical insights that help you navigate this potentially challenging time, ultimately preventing you from feeling like you’ve been run over by a plow come January 4th — setting you up for a healthier start to the new year. It is possible to enjoy the holidays while keeping your wellness (and sanity!) intact, but it usually involves some help — whether it’s making a plan to stick with or finding a professional to help you with accountability. We are here for you in the form of our Monday Noosletters, but if you’d like personalized help (text support, a zoom call, we assist in a lot of different ways!), we are here for you! Reach out, we’d love to hear from you and set up a call. Nutrition How was your Thanksgiving? Were you able to savor the meal without the food noise? Were you able to be present and enjoy your food? I hope so. The next few weeks are some that many look forward to all year, but they also bring a lot of challenges when it comes to food and thoughts around holiday eating. Holiday events offer unique opportunities to enjoy foods outside our typical diet. Now, more than ever, your relationship with food matters. When you care about what you eat and why you eat, your food choices become more clear, and it’s easier to maintain the standards you’ve set for yourself — it becomes more rewarding. One of the biggest mistakes I witness my patients make is approaching the holidays with no plan. Everyone’s plan is different, but some common themes that are encouraged are: reflecting on how you want to feel in those early days of 2025, honoring your hunger and fullness cues, and prioritizing foods that give you energy and make you feel good. When we take time to be present and draw awareness to our hunger and fullness cues, it’s possible to enjoy your favorite “fun” foods and not overdo it. Building an action plan that feels doable will almost always lead to positive results. Over the past seven months, we’ve encouraged and challenged you to find an eating pattern that is right for you. I hope you’ve been able to find some foods in the right quantities that offer you energy and work with your body, not against it. If you’ve taken time over the last half of the year to build your eating pattern, going into the holiday season will be that much easier. Don’t fret, if you haven’t built a pattern that honors your health, you can still go through December and make better choices. It might be harder, but not impossible. Tell yourself this holiday season will be different. By approaching the meals/parties/cookie swaps with intentional mindfulness and challenging our usual patterns, we can create a different experience that leaves us feeling empowered and in control throughout the holiday season. Movement Having a plan helps when things get out of whack during the holidays. Speaking from experience, movement is the first thing to get bumped when my routine gets disrupted. It doesn’t feel good, but it’s easy to cut your workout out when you think things are “too busy.” A couple of years ago, I made up a yoga challenge for myself during the month of December. It was a challenge for sure — while I started out strong, I almost didn’t complete it! The premise was, I would do 15 yoga classes in the month of December. I used the peloton app and really enjoyed Kirra Michel’s classes. She has great music and always changed my energy for the better. I chose yoga because I could do it at home when my schedule was varying, or kids were inevitably sick, and I was limited with my movement due to major knee surgery earlier that year. The plan was great. It held me accountable. Peloton kept track of my classes, so I could see where I stood as the month passed. Sometimes it’s nice to make a plan to stick to ( a challenge = plan). As I crept closer to the end of the month, I realized I wasn’t as on pace with my challenge as I thought, and I had to do a couple of days in a row of yoga classes… but what was the downside? I made a promise to myself that I wanted to keep and I never regretted making time for myself and my yoga classes. Making a plan is a way of prioritizing yourself during a busy, unpredictable time. A plan can be a challenge like my yoga one a couple years ago… or it can be as simple as looking ahead at your week and working backwards. Cocktail party on Thursday night? Maybe you move your workout class to Thursday morning instead of Friday morning, so you aren’t working against tiredness or a hangover. Family coming into town for the weekend? Carve out some time earlier in the week so you can use some rest days and relax when you have company, or plan a family hike to get out and move (“fresh air club!”). If you have goals, or want to stay consistent, planning ahead is key. For so many, movement is the first thing to be tossed aside when a routine is disrupted, but it doesn’t have to be. We emphasize the importance of prioritizing yourself at Noos, because it’s easier to feel good when you are aware of your nutrition, movement and habits. When you feel good, you can take care of others more effectively and can be present, rather than thinking about what you could have done differently (guilt and regret are the worst, woof!). Find a way to make a plan and stick with it, for yourself, this holiday season. Is it a challenge? Is it just looking ahead at your schedule and working backwards? Getting enough physical activity during the holidays isn’t always easy and takes some planning, but your body will thank you, and you won’t regret it! Behavior Sticking to a plan sounds good and easy, but without a strong enough why, your commitment will inevitably crumble. Spoiler alert: things never slow down– there will always be something competing for your attention. Your success hinges on having a motivation so powerful, so personal, that it cuts through the noise and disruptions, keeping you anchored to your goals when everything else tries to pull you off course. Truthfully, most people have an insufficient reason for action. The pain isn’t painful enough. It’s a nice-to-have, not a must-have. We often say, find your why until you cry. A few months ago, we wrote a Noosletter about the importance of finding your “why.” If you don’t have a strong enough why and things start getting in your way, it’s much easier to give up on your goals. This is a great time to nail down your why, given all the distractions and disruptions that come with the holidays. If your why is strong, then it will be easier to stay on track and stick to the plan. We all know what it feels like to negotiate with ourselves — “I will start eating more plants tomorrow, so I’ll treat myself to extra cake now,” “It’s so cold and windy out, I’ll run later this week when it warms up” — these are just a couple of things I’ve told myself to buy myself time, especially when my why isn’t super strong. The why that will keep me accountable is that I don’t want to be crawling out of a “hole” on January 1. I want to be feeling strong and ready for ski season, healthy for the winter months when my kids tend to get sick, and ready for our annual Misogi (more on that later). Your why can help you “be the straight line!” So, Noosers, what’s your why? Until next time… This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit noosworthy.substack.com/subscribe

    8 min
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Created by Anne, RD & Avery, CHC. Two moms making eating whole foods, regular exercise and healthy habits cool. noosworthy.substack.com

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    Anne, RD & Avery, CHC
  • Years Active
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