#81 Silly Season Tips for Staying Healthy, Happy & Empowered

The Holistic Nutritionists Podcast


Subscribe to the podcast for FREE on your favourite app!


"Decide exactly what you're doing before you to do before you go into a social situation where you may be pressured or tempted with poor nutrition choices. You need to have a strategy for how to say no to food temptation before you're even in the situation. We're not saying that drinking or not drinking is the right thing. We're encouraging you to decide what you want so you know how to stay healthy during the silly season. It's something that you can have control over rather than getting swept up in social expectations."

LIKE WHAT YOU HEAR? Help us spread the love with a 5 ⭐ review on iTunes!


In Episode 81 of The Holistic Nutritionists Podcast, Natalie Douglas and Kate Callaghan discuss how to stay healthy and how to say no to food temptation during the silly season.

  • Kate’s breast Cancer diagnosis
  • Why it can be harder to stay on track during the silly season
  • Tips on navigating social situations with alcohol
  • Tips on navigating social situations with food that doesn’t align with what makes you feel good
  • Declining drinks/foods nicely, should you do it or should you accept it?
  • Practical strategies to help you not go backwards in your healing journey
  • Healthy party/Christmas gathering ideas as a host
  • Staying consistent outside of the social events
  • Should I still see my practitioner and/or join up to programs during this time?
  • Navigating parenting with increased sugar around kids

Unknown Speaker 0:00
Hello and welcome to the holistic nutritionist podcast with your host Natalie cay, Douglas, thyroid, viola and Kate Callahan, the holistic nutritionist. net and Kate a degree qualified dietitians and nutritionists, certified fitness instructors, speakers and authors. If you love unfiltered banter on edited bloopers and authentic heart sharing, then we are your ladies. Now it’s time to sit back, relax and get ready for our latest tips on living your healthiest life possible.

Natalie K. Douglas 0:36
Hi, guys, welcome back to the podcast. I have a really special announcement. I have a new microphone

Kate Callaghan 0:42
and it feels

Natalie K. Douglas 0:44
amazing. I should take a photo of myself so everyone can see just how actually next level this is. What do I look like Kate, when you saw me? What What did you first think of

Kate Callaghan 0:54
pretty much making love to it? And I will and I thought well, no, I thought you thought you were joking around. Yeah. Like that.

Natalie K. Douglas 1:01
I actually sung some I like I was testing it out before. And I sang some Taylor Swift bit a Beyonce, and

Kate Callaghan 1:10
Huh, I’m not kidding. You had one? Taylor Swift on.

Natalie K. Douglas 1:15
I love her. I really do. I mean, I don’t know her. But I love her music and how it makes me feel you’re not

Kate Callaghan 1:21
friends with her? Not yet.

Natalie K. Douglas 1:25
Yet, there is still time. It’s my new new thing is when I want something that I don’t have. I say yet. I don’t have it yet. So it’s still still out there. In my potential.

Kate Callaghan 1:42
I didn’t know that being friends with Taylor Swift was a goal of yours, but good for you. It’s not something

Natalie K. Douglas 1:47
I’ve consciously thought about, but seems to be coming out in my subconscious thoughts. I mean, I wouldn’t mind it wouldn’t say no.

Kate Callaghan 1:57
She can be a door. No, thanks.

Natalie K. Douglas 2:00
I’m good day. Thanks. Anyway, go shake it off with someone else.

Ah, now I feel like we need to address the big elephant in the room, which is your breasts and your host? They are fabulous.

Kate Callaghan 2:15
They’re really not. But anyway.

Natalie K. Douglas 2:18
Well, they’re acting out a little bit. Yeah. And I think we need to Well, I would like to talk about it in the sense that you shared something really personal on your Instagram and Facebook account. I think it was yesterday, was it yesterday. And, you know, obviously, there’s a lot of overlap between our listeners on the podcast and on the social medias. And I know that people are probably curious. And I feel like it would be really good for you to have the opportunity to set the boundaries around how you want to be treated or not treated in the context of what’s going on. So let’s start with what’s what’s going on. boundaries,

Kate Callaghan 3:01
what’s going on, so I had a lump in my breast. I’ve had it for a few months, and I was kind of dismissed by Doctor number one. And then doctor number two told me it was probably nothing but then and said we’re gonna get it checked out anyway. And so then after they’ve asked my referral for a month, I finally checked in again said, Hey, what’s happening with the appointment and after about four months, I got an appointment and went down to the breast care unit in denita. And last Monday to get a lamp checked. And, and they ended up doing all the tests on it, basically, and a biopsy and everything else revealed that I do indeed have breast cancer. My lump is breast cancer and it has spread to the lips, which is kind of shitty shit had to be dealt. And but you know, none, you and I were talking at the start and we’re going to see the learning lessons in these shitty situations. And for me, there’s a couple of things that I’m taking away from it right now. And one I see it as an insult is what I put on my social media. I see it as a bit of a project for me to go through to learn about and far out You better believe I will know everything there is to know about breast cancer after this. And uh, yeah, I will bring it on you on beast mode.

Natalie K. Douglas 4:28
You know what you need? What a really fancy microphone.

Trust me, it makes all the difference.

Kate Callaghan 4:39
Um, yeah, so then I can help others on the other side of it. And then also I’m working with a really incredible integrative doctor and Tracy Chandler, and she goes by the name of Dr. wellness on the on the gram. And, you know, we’re really looking at the potential causes of it because I’m a really healthy person. I It took a while I don’t drink alcohol. And I don’t expose myself to any exogenous chemicals, you know, cleanflight in my house, but I am a very driven person. And I, when I’m passionate about something such as my work, I’m very passionate about it, I suck at putting boundaries around that myself. And I continue to just work and work and work and work and work, which is all good and well, when you’re passionate about something, but you need to also balance that with joy and self care, and all the things that you just do for yourself for the sake of doing for yourself, you know, play what we spoke about as well. And so I’ve been neglecting that side of myself and the emotional and the heart side of myself and, and being maybe a bit too stressed. And in my head too much. So. Yeah, big journey. How I want to be treated no different. Really. No different at all. I want the I mean, a lot of people have asked how they can support me and I just want a sense of normality. And humor. Funny Cat memes, please feel free to means memes memes. Do we just add them? I say means but you do you names Feel free to different send any funny things through to me. I appreciate a good laugh. Um, any I mean, I’ve those posts that I put up yesterday, it’s just been pretty overwhelming. And the amount of support that I’ve had. Yeah, so I want to say thank you to everyone who, who did comment and who has reached out privately as well. And I haven’t and probably won’t have the opportunity to reply individually to every single comment. I’m sorry. But I did have read every single comment, and I appreciate it. So so much. And yeah, that’s, that’s me for now. It’s it’s really day by day, hour by hour, minute by minute, you know, for the most part, I’m happy and optimistic that at some point in the day, I’ll have a breakdown and cry and scream and be pissed off and allow myself to feel the feels and then dance it out and get back on.

Natalie K. Douglas 7:17
good ones glad you still human that makes me happy.

Kate Callaghan 7:20
I am not a robot. Many, many mornings for the last week I’ve kind of woken up going is a new dream. And I feel my breast and there it is, there it is. And then I get the shower and I sold. And then I get out and I dance and yeah, get on with my day.

Natalie K. Douglas 7:40
Like that you’ve got a good routine there.

Kate Callaghan 7:43
You consistent, I’ll give you that.

Unknown Speaker 7:46
Oh, give you that?

Natalie K. Douglas 7:49
No, I’m I’m glad you shared and I’m really proud of you for sharing, and also really proud of you for the way that you’re choosing to look at it. Because as I was saying a little bit of a have a look at me, I’m speaking like

I’m like now some guiding star

Kate Callaghan 8:07
oftheir we were speaking when the cameras weren’t rolling

Natalie K. Douglas 8:13
off the podcast. Before we hit play, before we hit record, we were speaking about really having the the easy option of being the victim and of feeling victimized, I guess. And that being you know, really the easier option. And then having the hotter option. But the more worthwhile option and the one that’s going to get you the result you want. Which is choosing to see the lesson still feel the feels, as you’ve said, because I think suppressing emotions is not healthy. Anyone saying the lesson and using it for a purpose, which for you is both personally and as you’ve mentioned, learning to slow down and really slow down. And also for the benefit of other people that might be dealt this hand and you being a person in the future that can help them navigate through those rough waters of overwhelm of the practical side of what to do with options of all these different things. So yeah, we are all here for you and I’m definitely not gonna treat you any different. Thanks. I don’t know if I could gone out just making jokes with you.

Kate Callaghan 9:40
Make some more inappropriate jokes. We’ll save that we’ll say yeah,

Natalie K. Douglas 9:43
yeah, I know. We were just saying is like, Is it too soon to break this? Yes. We were making inappropriate cancer drugs. Yeah, we are very inappropriate though. Hopefully it doesn’t offend anyone else if it does,

Kate Callaghan 9:57
this is how I get through. So what is yeah Do you know what’s pretty interesting? Actually, I am. I don’t know if I said this to you or just said it to other people this morning. Right now I’m actually more calm than I have been in the last two or three months. Like my anxiety is pretty much non existent at the moment. Which is really weird, I think, because I’ve got, you know, this diagnosis and I’ve got, this is what’s going on. You need to change something and really address the stress but also, Kansas, kind of a big deal.

So, it’s,

it’s made every other little shitty thing that I was stressing about and getting anxious about. It’s just made, it seems so insignificant like, man.

Natalie K. Douglas 10:47
Yeah. Yeah, for sure. keep a journal without all the things that you think about that you like, does that really matter? Hmm. And then reflect back on it. Once you kind of well and truly out the other end and you find yourself grumpy about something insignificant, you can go back and read that.

Unknown Speaker 11:05

Natalie K. Douglas 11:07
Or the thing. You’re about to stop singing Oh, please do that. Would you like

Kate Callaghan 11:12
nothing really matters anymore? What’s so

Natalie K. Douglas 11:15
nothing really matters.

Kate Callaghan 11:17

Natalie K. Douglas 11:20
Yeah, no, it’s not landing for me. I will google it later, YouTube it

Kate Callaghan 11:26
frickin google it now. Alright, onwards.

Natalie K. Douglas 11:29
Okay, so today’s podcast is or top, the podcast topic of today is really about navigating the silly season. So where I thought we would start is why it can be harder to stay on track during the silly season. And my thoughts around this are that Firstly, I think this this collective energy of relaxation around food and alcohol, during this time, I kind of end of November, beginning of December. And you know, obviously, throughout December, there is that just feeling in the end, maybe it’s just me, but that’s what I feel. And I think also motivation can start to become a bit low, because a lot of people are tired. And I think there’s also a bit of pressure and learn behaviors we have around alcohol and over eating being a sign of celebration. So I used to be someone who said, you know, is it really Christmas day if you don’t have a massive food, coma and feel extremely sick. And something I very much lived up to? Probably up until about five years ago. Now I’d say. And I’m not saying I don’t have like a little bit extra. But I’m telling you, I used to eat to the point where I couldn’t move. And a nap was non negotiable. Because what else could I do nothing. And I think that you can still enjoy yourself without pushing it to that extent. For me, it used to be like, it used to be this feeling of, well, I can’t do this at any other time of year. So I have to do it on this day. And this overeating to the point that I was doing doesn’t count because quote unquote, it’s Christmas. So it’s interesting for me to reflect on that. Then the final thing that I think that happens is we borrow other people’s stories of or maybe our own. I’ll start next year. This year hasn’t made my year. Everything’s been a bit too hard. I’ll start fresh next year. Mm, thoughts?

Kate Callaghan 13:43
Yeah. Or next decade. Hmm.

I am going to come to that but I need to just tell you the song that I was trying to sing. I’m very very disappointed myself. I didn’t know the name of it straightaway. It was Queen Bohemian Rhapsody like this. Oh well, I should hope so. It’s like the best song in history of songs.

Natalie K. Douglas 14:05
Have you seen that that have you seen that? Yeah. I saw it in the cinema so we got like this nomadic experience. It was amazing. Amazing. Although I did also watch the what’s his name elton john one and that one was depressing.

Oh, I can highly not recommend watching it. We recommend not watching it is

Kate Callaghan 14:29
right now going silly season. It’s all about love, actually. So yeah, it is. And Mariah Carey and boo bling. Anywho. Okay, so why my thoughts? Yeah, yes, I agree with you. And, and you know, we always had that mentality of I’ll start Monday or I’ll start next year, or next decade. And research has actually shown that those who start a new habit or program or journey on a Wednesday have more long term success. That’s just a little Wow. Interesting by the by B, I definitely had a during the silly things because you do have all of that that peer pressure and you know, everyone else is doing it. So I want to fit in and just have fun with everyone. And I don’t know that food kind of thing. I still do like a baby at Christmas. I like a bit all the time, though. Yeah, just to call you out on that.

Natalie K. Douglas 15:25
And my girl, I’ve seen your plate.

Kate Callaghan 15:27
Right now I’m kind of doing intermittent fasting thing and help with cancer. board. Eight. So it’s a work in progress of just cramming everything in during the day Really? And not under eating because that’s an issue in itself. Anyway. And where are we going? Sorry.

Natalie K. Douglas 15:49
So tip so yes, food coma. As you said, you still have an issue with food you like to overindulge or you didn’t know he

Kate Callaghan 15:55
said what I call it an issue at all. No love of food. I probably do over indulge a little bit at Christmas time. But I also love to have a little nap in the afternoon regardless.

Natalie K. Douglas 16:07
Yeah. So it’s really just a regular regular,

Unknown Speaker 16:10
regular, regular day, everyday.

Kate Callaghan 16:15
Join me

Natalie K. Douglas 16:16
go to the Callaghan sales, campaign food kindness, love naps every day. Ah, if only

Kate Callaghan 16:24
I know your life does not look like that. I’d

love a good nap.

Natalie K. Douglas 16:29
I don’t like naps. Actually. I know that’s controversial. But I Well, the story I tell myself is I can’t nap. I probably could I just find it difficult because I I love daytime so much that I just want to be outside. I reckon I could nap outside on like a sun bed. could do that. But my husband loves to nap in the darkness in the room in the middle of the day. And it gives me anxiety.

Anyway, like I

Kate Callaghan 17:00
just, I just had this image of my friend back in university in our early 20s. She was really, really hung of us. probably still drunk. And she fell asleep in the sun on the lawn, the union law and, and but she slipped it was slipping away with her arm kind of half over her face. Oh, no.

Natalie K. Douglas 17:20
We all know how that ends.

Kate Callaghan 17:23
Not funny. Don’t do that. At all. No, it isn’t.

Natalie K. Douglas 17:28
Yeah. So then what about tips on navigating social situations? So you mentioned how there can be that peer pressure around food and alcohol. In particular, let’s start with alcohol. How would you recommend people navigate that?

Kate Callaghan 17:47
Well, I guess it depends on what their goals are and what they want to do and what they are prioritizing in their with their health. Because if and we spoke about this in the in the alcohol traffic, it’s, it’s how you view alcohol that matters. If you can make peace with the whole, I’m going to just drink a lot more and deal with the negative side effects of that then more power to you. But if you don’t want to drink and you’re feeling that social pressure to drink, then that’s a different story altogether. And if you can have just one drink, and you’ll have it with that awesome, again, more power to you. Or if you if you’re trying to drink less, or if you don’t drink at all, and you feel that pressure. It’s it can be difficult around this time of year because people look, come on, you’re a green party pooper, blah, blah, blah, because it is so socially accepted in our society to binge drink. And you know, what’s Christmas? Or what’s any celebration really, and without alcohol in Australia or New Zealand. So it’s about when you’re going into these situations addressing what’s important to you, and why. So then you can kind of stand your ground, I probably don’t think it’s worth getting into an argument with people about it. But just saying that, I’m good. And just trying to leave it at that. And if they push it a little bit more than just walk away from them.

Unknown Speaker 19:16
I’m walking away or

Kate Callaghan 19:19
to look like that microphone is really doing you wonders. I know, a voice. And if again, if you’re uncomfortable confronting people about these sorts of things, then just get yourself a glass of soda water, squeeze some fresh lime in it and tell them it’s vodka, soda lime. Hmm.

Natalie K. Douglas 19:42
Yeah, I think there’s lots of ways to to navigate those kinds of situations. I’d say another one is decide what you’re doing before you go and really decide like actually make a solid decision within yourself because it makes it easier to tap into To that when you’re starting to be offered or pressured in whichever way, I’d also say meditating or doing a bit of deep belly breathing, before you go to these kind of social events as well. So you feel connected to your gut feeling of what you want to do, because we’re not saying that drinking or not drinking is the right thing. I feel more passionately about you doing what you actually want to do. So saying yes. When you mean yes, and saying no. When you mean no. And I think that is where the gold is. But if you’re going into a situation and you’re very disconnected from your body, it’s going to be really hard for you to tap into what your true answer is, and much easier for you to just borrow someone else’s answer. I think from another practical standpoint, if you do decide to drink, maybe decide pre entering that occasion, and number of drinks you’re going to have that you feel comfortable with the consequences of. I also think the regular tip of staying hydrated is really important, go and listen to the actual episode, because I think we go through some of those tips as well. The other thing that I’ve been telling some of my clients lately is look at your calendar ahead of time and make active decisions around which of these occasions you are going to have acolyte if you are a drinker, and which ones you’re not. So maybe the ones that you’re going to nominate yourself as does it designated driver or you’re just not going to drink cat so that you have a plan in place so that you don’t get to the end of, you know, December, and you’ve had two nights of solid drinking for six to eight weeks and wonder why a lot of your hard work that you’d been doing before, has feels like it’s been undone. I think that’s really important in Yes, I’m a big fan of going with the flow sometimes. And also, I think that in the situations where there are a lot of social occasions coming up if you know, I mean, speaking from other for other people, I don’t have that many. But you know, if that’s happening for you, then I think it is I think having a little plan, or at least a container to play within is important so that you have some kind of boundaries around it. And just yeah, just coming back to those other tips, though, what about food? Because this is another area because some people might be like, Well, I’m not really a drinker. And I also am fine with saying no, my friends know that I say no, or vice versa. My friends, no, they say yes. And that’s what I’m comfortable with. But food is another topic that I think is particularly triggering around this time of year, and is really easy to fall out of alignment with eating what makes you feel good. What would you say in these kind of situations?

Kate Callaghan 23:05
Hmm, so something you said then about foods being triggering. And I okay, so there’s two parts of this for me. So if a certain food is triggering you, I want to know why. So if it’s emotionally triggering triggering for you, or mentally triggering for you, as in it’s a fear food, if you’re afraid of you know, getting fat or getting diabetes, or whatever you think it’s going to happen, you’re going to blow up into a big balloon or something, if you have that kind of what we know is an irrational fear, then I would be working around that right now. And I like to, I like to it was hard. I always run my hedge a course around this time of year because I really like to use it as an opportunity to build a positive relationship with food in the lead up to Christmas. So then we can enjoy Christmas and everything that comes with it not just because there’s an abundance of food but because it is a social situation where people sit down and enjoy food together. And I think that’s part of food other than the nutrition side of it is that social interaction and enjoyment. And if you’re sitting there with all these fears in your head and this negative relationship with food and thinking foods are bad for you and then you’re a bad person if you eat it and feeling guilty and then breaking out and thinking that you need to run all day on Boxing Day. Work on that now. And so you can get your head right and be like okay, this is these foods and nourishing me maybe not nutritionally but emotionally and spiritually and, you know, via the community side of things I am really well nourished right now, in that I can just sit down and relax and enjoy these foods and eat them slowly. Don’t just scarf them down really fast and then pretend you didn’t eat them. Does that make sense?

Natalie K. Douglas 25:00
Yeah, 100% I agree with that wholeheartedly and have been that exact person of feeling consuming with guilt. And then, as I’m consuming it, thinking about how much exercise I need to do to quote unquote, undo it, I certainly don’t do that in any more. But that has absolutely been my story in the past. I really agree, I’m

Kate Callaghan 25:23
sorry, keep on going.

Natalie K. Douglas 25:24
I really agree with what you said around, making sure that you’re eating slowly and enjoying it, acknowledging what you’re eating, get rid of this yet feeling of shame or guilt around it, and actively release that with affirmations or positive self talk or gratitude. I think he’s a really powerful one in this situation. I think that no matter what, more, to an extent, no matter what food you’re eating, most of the people that we’re talking to, no matter what food you’re eating, you can find something that is good about it, quote, unquote good about it, and quote unquote bad about it. And it’s up to you what you choose to focus on, you can always be grateful for what you’re consuming. And I think that too many people eat in a state of fear, confusion, overwhelm, all of this negative stuff. And then you just bring that into the experience of eating in itself, which, to be honest, is going to take away from a lot of the health benefits of eating whatever you’re eating anyway. So I think, when you feel Yes, as in, you want that food and you truly want it, say yes. And commit to the Yes. When you feel a whole body No. And that like say no. And stick with stick to that no. And equally, don’t feel that you aren’t entitled to say no, if you don’t want to eat a food, that doesn’t make you feel good. And you’re saying no from the right place, not because you’re scared that it’s going to be too much sugar, or too much anything like, let that go. But I get really passionate about people giving into peer pressure to eat something that they really don’t actually want to eat because of how it makes them feel. Because I think that that’s letting other people’s projections become your, your issue, if someone like food is, is a triggering topic for a lot of people, and what you choose to do or not do will trigger some people. And that’s why I think it’s so important to, again, come back to that tapping into your own intuition and your own gut feeling around what you really want to say. And again, doesn’t matter what the answer is, it matters about being true to what feels right for you, and what’s in alignment for you in that moment. I think from a practical standpoint, planning ahead and being assertive where you can so picking places where you know, there’s something delicious, that is also in alignment with what makes you feel physically good, is a really good idea. Looking at the menu ahead of time can also be a really good strategy so that you don’t get flustered in the moment and pick off an old story or pick a choice from someone else’s story around the table around why they’re choosing something. And I also think if you’re going somewhere, offered to bring a plate of food, so that you also know that amongst all the options, there’s something that you know, you can come back to and eat that makes you feel physically well. And then you can tap into what you feel like doing around the rest of the other bits of food that’s available, then the last thing I would say is with leftovers, if you’re someone that really struggles with that, try any the phrase leftovers, or distribute them out amongst guests like so this is if you’re having people over and perhaps there’s something there that you can have a little bit of that you’re okay with having some of you but you know, if you have a lot of it, it makes you feel unwell. And you know, also that maybe you’re still in a place where it’s quite hard for you to control the volume of of that particular food that you have, if it’s in the house. I think it’s important to do the underlying work on that. But I also think it’s totally fine to use a band aid here and there by suggesting that some other people share the leftovers, or you free some of them so that it’s you know, less accessible than just in the fridge in one big open container. Colon your name

Kate Callaghan 29:53
for a grade. Yeah. A grade color chat.

Natalie K. Douglas 29:57
Thanks. Then what about dislike the conversation around actually how to decline drinks or foods nicely. So, because a lot of people will say to me, a lot of clients will say to me, I just couldn’t say no, I just couldn’t say it. And I understand. And I also disagree. I think you can always say no, if, but I think that it is hard. So I think for me, because I’ve definitely had to navigate this space quite a lot. And I think what I try and do is I be kind, but also firm, and I don’t explain myself, at least not initially, if I can get away with it. So for example, I will say, or Thank you so much, that’s really kind of you. I’m actually okay for the moment. Because the more story and context you give around something, the more that’s probably going to trigger things in that person. And the more they’re going to try and break down the reasoning that you’re giving them. So sometimes, I think less is more, which is hard for me. I’m not really good with less is more knowing the situation. I really feel like if I have

Kate Callaghan 31:17
diarrhea I sorry, I

Natalie K. Douglas 31:22
actually did have diarrhea this morning, because I got my period.

Not great. Good clean out, though.

Kate Callaghan 31:30
Um, what we’re gonna say,

Natalie K. Douglas 31:32
yes. Perfect example of what, um, it just there.

Kate Callaghan 31:37
So no, I agree with you. And people, they they want to help, especially when it comes to if you’re hanging out with grandparents or parents, like really think food can be a love language for many people. Yeah, if you’re declining, the love language that can hurt sometimes, so. And as you said that with the drink, say odd, sort of like, you know, do you can I just have a water or soda water at the moment? And then maybe you’ll have something else later. And, and same with the food? You know, I’m all good right now. Thank you. I’m pretty full or, and yeah, I’ll have something in a little bit. And it’s not hungry just yet. Rather than saying that’s not healthy, and getting all judgy on them. That’s kind of make it about you a lot about them.

Natalie K. Douglas 32:29
Yeah. And I think I like what you said about might have some later. The other one I used to do is, you know, if someone offered me cake, for example, after the meal, I would be like I would say, again, you know, thank you so much. I’m actually really satisfied right now. Would it be okay, if I took a piece home for later? And most most of the time, they’re like, Oh, great. She’s going to take a piece home. Like they might try and press you and say oh, you can Oh, there’s always room for dessert. And I usually say to them. Yeah, I definitely agree. I just love I just would love to eat it when I feel really hungry for it. Or I would just really love to eat it tomorrow when I’m watching insert Netflix TV series that you’re watching so that they were excited here. Well, I’m watching love actually on the couch by myself. So they see that you’re still excited to have whatever they’ve made for you. And it’s not again it’s it’s it’s you’re making it more difficult for them to take it personally by speaking from I and I guess creating another situation where you’re going to enjoy it if that makes sense.

Kate Callaghan 33:43
Yeah, or in a case like that if you really didn’t feel like it because you’re actually full saying that I’m really just savoring that amazing dinner right now. And I don’t want to spoil it because that was so delicious. Thank you for making that.

Natalie K. Douglas 33:54
Yeah, yeah, definitely. And don’t by john your answer, if someone chooses to take it personally, that’s on them. You really, this is where boundaries come in place. Like come into it. I really am strong on trying to stick to what is right for you while still being kind and compassionate. And using those strategies because otherwise, you leave feeling just not in a good place like you leave feeling a bit angry. Like that’s how we feel when our boundaries across like that’s what anger is when someone has not respected our boundaries or we’ve not respected our own boundaries. And you can’t then go and blame someone else because we teach people how to treat us to a large extent and we do have the final say, and yes, it can be uncomfortable. And so like like but so is doing something when you don’t really want to do it. That’s uncomfortable too. It’s just a bit more delayed.

So that’s what I would say.

Kate Callaghan 35:05
What about? Well, I have to say about that.

Natalie K. Douglas 35:10
What about practical strategies to help people not go backwards in their healing journey? So let’s say that, Mary, quite contrary, no area has been on a healing journey for most of this year, she’s overcome some gut issues, she’s managed to get a bunch of energy back, her periods of feeling better. And she’s also getting a little bit anxious about the silly season coming up. What do you say to Mary,

Kate Callaghan 35:43
let’s say, Well done, Mary, for everything we’ve done this year that has led you to this point, well done. Thanks to you. And but also acknowledge, and I like literally acknowledging them yourself, maybe write down all of the changes that you’ve made, and all the improvements that you’ve noticed. And then think about potentially, where your areas of leeway with things so. So for example, if you know you’re intolerant to gluten, and that’s going to completely set you back, then you probably want to stay gluten free. But then say, if you know that, you can tolerate a little bit of dairy. But if you have too much, then that’s a decision that you might want to make around that having a little bit of ice cream or whatever floats your boat, or sugar if you’ve been really strict to not having sugar, and if you want to have a little bit when it comes to Christmas, and you know, it’s not going to make you really completely unravel in terms of your health, then reconciling that with yourself before you go into these situations. And but taking it so it’s kind of like that whole kid in a candy store situation. But yes, have a little bit of these foods. But understand if you do go too far, then you could could unravel and just undo all of the good work you’ve done, you’ve made a good work, good progress. That’s remarkable good progress you’ve made. And so small amounts, as we said, enjoying them, and then getting your head back in the game and getting back on track with the healing journey as needed. I mean, with any healing journey, personally, how I like to work with my clients is for the most part when it comes to nutrition. So if we’re talking about elimination diets, or gut health programs, which can be quite restrictive. My goal is not for people to stay on those elimination diets long term, my goal is to liberate their diet as much as possible, while keeping them healthy. Yeah,

Natalie K. Douglas 37:56
yeah. Hundred percent agree with that. Yeah, I agree with everything you said. And I also think that sometimes it’s helpful to set many goals over this period. So instead of thinking, I’ll wait until next year to set goals. What about you have November, December, goals, and weekly or monthly goals and actually looking at as I said, before, looking at your social calendar, and seeing how many different occasions your catch ups you have on and deciding where the ones are, that you are going to indulge in things that taste good, but maybe don’t make you feel good when you start to overeat them, like sugar like dairy, in particular, or like alcohol, so that there’s again, you’re not just flying blind in these situations, you’re actually going in still feeling in control and revisiting what your healing journey looks like in this period. So maybe it looks like maintaining your results instead of making leaps and bounds forward. So it’s not about going, you don’t want to make choices to the extent where you start to undo things. And also accept that maybe this isn’t a time where you’re going to see huge dramatic improvements. And maybe the goal is, as I as I just said, that you maintain what you’ve already managed to achieve, and still enjoy, you know, the social occasions and a few different foods popping up here and there. And also remind yourself that these foods also exist outside of Christmas time. You like most people listening live in a place where we have incredibly over access to all these different foods, and they all exist outside of November and December, in some form or another. So reminding yourself of that, otherwise, sometimes we can tell ourselves a story, but it only it’s only here at Christmas time. Even plum pudding is really there. Yeah, but isn’t. isn’t really I bet you could make one.

I bet you could. If you really wanted plum pudding some other time. I reckon you’d find a way.

And it probably tastes like shit. Actually. I’ve never had it. I hate it. I hate all buildings. I’m the Grinch.

Kate Callaghan 1:47
conversation is over.

I don’t like cake though. And it’s really cake. I was I was thinking that when you said you’d like to decline cake come

Natalie K. Douglas 2:03
to the party with me so that I could have your cake please. Call about the cake. Even ice cream cake. I would not be declining that. I just don’t like cake.

Kate Callaghan 2:13
Sand cake.

Natalie K. Douglas 2:15
No, that’s like the worst kind because it’s like the most keiki cake.

Kate Callaghan 2:19
I was bringing up movie quotes so you probably don’t even know what I’m talking about. I don’t know where that’s from. Cake. resells?

Natalie K. Douglas 2:28
Can you please inform me and everyone listening?

Kate Callaghan 2:31
We have never seen the castle. No. Oh god. Okay, I can’t a torch castle. It isn’t a movie or a TV show. It’s a movie. It’s black and white or is it

Unknown Speaker 2:43
luck you

Kate Callaghan 2:50
I applaud you for being so quick with your which then

Natalie K. Douglas 2:54
it’s this microphone.

Kate Callaghan 2:58
No, it is not in black and white. But yes. From the 19th Okay, I was born then I could probably watch it. Cool.

Unknown Speaker 3:05
Just making sure it was in this lifetime.

Unknown Speaker 3:09
Okay, all right.

Natalie K. Douglas 3:10
So what about let’s another situation that I feel that comes up sometimes is being like or say the host for a Christmas gathering ideas there to keep it at least partially healthy or in alignment with what makes you feel good in your body.

Kate Callaghan 3:33
Oh my God, that’s super easy. Okay, go or there’s so much inspo begin to win these days. I mean, if you’re following say and if you following either of our food photos, let’s be honest, don’t follow our food photos. That’s not our strong point. We’re smart but not talented in the photography varies. And you know your strengths and weaknesses. So there are so many options to make healthy but delicious foods and even if you’re doing a strict autoimmune protocol. There are so many resources for delicious, tasty options out there. So the Paleo Mom, mom mo m the Paleo mom, pretty mama. She has incredible resources and honestly Google is your friend at this time of year you can find so many incredible recipes and if you’re just following a paleo diet so removing grains, legumes dairy, against against all grain against all grain. She is incredible. And if you’re following a raw vegan paleo, put it into Google and you’re going to come up when you come up with nothing. I’m getting

pretty sad.

Natalie K. Douglas 4:48
No legit you I agree with you this hates like, really you can type in anything and you’ll find a recipe for it. And I also think, like don’t feel as a host don’t feel like that. have to justify everything. If that makes sense. There’s ways to make delicious, like, like healthy food really delicious. I think that remembering that we also ate with our eyes as important as as a host. And I say this bit, I’m actually a really bad host, just so you know. But making things colorful as in make like the salad that you’re making with lots of different colored vegetables. Or if you’re doing a platter of some kind, get different color, get different colored fruits. People are excited by variety, and the color of food and the look of food and the smell of food. And I also think that it’s so easy to find ways to simply make good food taste good, really only innate is to combine fat, carbs,

Kate Callaghan 5:55
and so on. And you’re

Unknown Speaker 5:56
fine. You’re fine. Yes.

Natalie K. Douglas 6:01
Yeah, yep. I’m just very sad over Christmas.

Kate Callaghan 6:04
I’m thinking of my friend of a friend here. Emily, who runs a company called Goodreads facing clearly. And actually, she listens to the podcast, but she makes this incredible role. Peppermint slice.

had it so good. And now it’s all at once.

Natalie K. Douglas 6:20
Just fit it into the period you can eat today. Let’s go find one. Anyway, Yeah, I agree. I think you can also buy stuff now as well. If you’re like, I do not cook anything fancy. A stop telling yourself that fancy food like that you have to you have to cook fancy food. All of the things I eat are simple, and still tastes amazing. And I also think that there are lots of options out there now for alternatives that do taste good. But I personally think just get in the kitchen, look for some inspo do some googling, you’ll find something that’s simple. And that also tastes delicious. And satisfies everyone. So

Kate Callaghan 7:06
yeah, it could it could also be a good opportunity to show others that it’s healthy eating can be delicious, huh, exactly,

Natalie K. Douglas 7:15
exactly. I’m definitely hope some people in over the years with that,

Kate Callaghan 7:19
draw them into the cult.

Natalie K. Douglas 7:21
Welcome. You cannot leave until you have been inducted into this anyway. What about staying consistent outside of parties? Because we’ve talked about all of these social occasions coming up? What about outside of those actual social occasions when you’re there when sometimes this really relaxed? No. No structure can start to creep up the sugar can start to slowly sneak in at a daily amount that starts to make you feel a little bit more grumpy, or lethargic or periods or cycles start to go a little bit funny. What would be your recommendations around that around staying consistent outside of these social occasions?

Kate Callaghan 8:11
Hmm, I do see this a lot, actually, in terms of clients saying, Yeah, I’m back eating healthy, but we’re just having chocolate every single day because we were given all this chocolate over Christmas. So that I say re gift.

Unknown Speaker 8:28
I really like re gifting.

Kate Callaghan 8:30
Yes. Totally. Gonna be candid gift to the person that gifted it to you. Yeah, that’s all good.

Natalie K. Douglas 8:38
husband’s mom.

Kate Callaghan 8:39
Yeah, that’s all good. But you don’t do

sniffle away all the chocolates yourself and just eat them every single day. Share them around.

Natalie K. Douglas 8:51
Yeah, I also think Don’t be the one to take all of the leftovers home, if it’s not something that is in alignment with what makes you feel good. I am against food waste. But I also think that there are ways to spread the food around or you know, just give it to and I mean this seriously, like give it to a homeless person or give it to drop it off to someone else that you feel like would appreciate it. I think there are ways around it you don’t always have to take the whole cake that didn’t get eaten. And I also think don’t buy tempting foods, quote unquote just in case someone shows up. They’re coming for you not for your pantry. And you can also feed them something that isn’t quote unquote junk food or isn’t sugar that’s going to be you know, it’s really not helping them either are people I think we need to change. Yeah, that that story a little bit as well. Also, I think if you’re baking for some reason, have some more help you and freeze any extras. And I’m mainly talking to the people here who are triggered by baking. So a lot of people that I talked to that has a history of binge eating or emotional eating, have certain triggers, and one of them that comes up commonly is baking. So that would be my recommendation around that is that if you are going to do it, I do it in a place when you’re, when you’re feeling quite grounded and connected to your body and not stressed or feeling emotions that you know, you want to escape and food is an easy escape. Make sure that you have someone with you so that you don’t feel like you’re doing something in secret. And again, speaking to the people with a history of this kind of relationship with food. And then yeah, freeze the extras or make sure that you take them with you to a catch up or social occasion and share the love. And I also think keep consistent with your exercise, hydration, stress management, and sleep. All of those things can also make us feel more motivated to make decisions more in alignment with what is going to make us feel better. If we have all of those other things in place as well. Sometimes we can get into this place where we’ve over indulge in sugar for a few too many weeks now having difficulty sleeping, we feel a bit more tired. Making decisions is a little bit harder, we have an exercise because we’re tired, and it can all just feel too hard. And it becomes that story of I’ll just start next week, I’ll just start in the new year, I’m too busy at the moment, every single time that you put something in your mouth to eat is an opportunity to make a decision that is going to serve you in a better way. And that’s not saying that it’s always going to be the quote unquote healthier food. Though I do think for the most part, you still over this period, one to be eating the foods that make you as an individual feel the best. Because you’re not going to be able to enjoy yourself fully in this period where there is more social interaction if you feel like shit, like, oh, immigrate here.

Kate Callaghan 12:24
Very important importance.

Natalie K. Douglas 12:27
And then another question I get or another thing I think about a lot is should I still see my practitioner and or join a program during this time? Thoughts differently? I like it. I’m really firm believer in this actually. I think a lot of people tell themselves again, this story of I shouldn’t say my practitioner. If I haven’t done everything they’ve said like perfectly. I actually think you should as an active learner and also as a patient because we need to talk about why from a place of curiosity and come up with strategies to help you make better choices. Your body doesn’t just clock off for December in January, because it’s Christmas time, cells are still dying and birthing hormones are still being produced, you’re hopefully still pulling and support through this time can actually be really beneficial. And sometimes you need to say this time, again, as a time of how can I strongly maintain my results? Not how can I take leaps and bounds ahead? And that is just as important and having someone to be on your side that you’re accountable to and that is coming up with the strategies with you. Not always for you because a good practitioner is working with you and not just dictating everything, I actually think is a massive advantage.

Kate Callaghan 14:04
Yes, yeah, I agree.

Natalie K. Douglas 14:07
I also have one other question for you actually. Which I can’t answer yet. At least not from a personal experience standpoint. What about navigating parenting and those extra few foods offered to your little kitties during this time?

Kate Callaghan 14:24
I slept their wrists when they reach for anything I knew.

I’m getting to no one come and take our children.

And not funny, not funny. I have not yet seen it as an issue. And probably because when we have Christmas it’s always with family and you know it’s going to be at least gluten free. And yeah, we might have a bit of sugar here and there but not we won’t have lots and lots of chocolates. My kids don’t tolerate chocolate Either so if there’s chocolate, I swiftly remove it from the room. And I mean, if there’s Olivia’s at an age now where if we go to something where like a Christmas event where Santa Claus is there and inevitably Santa Claus is handing out lollies I explained to her I say, Look, that’s, that’s sugar, you can have it if you want, it might not make your tummy feel good to your head feel good. But if you want to have it, then you can have a you can have one. And then I allow her to connect those dots herself. She’s four and she is getting there. She knows she can’t have gluten, she knows she can have chocolate. And then she’ll go, she might have a little bit and then she she’ll say, No, I don’t really want anymore. Or she might have more and not feel good and be a psycho for the rest of the afternoon. And we just navigate that, I think it’s really important to not be unless your child has a condition, obviously, we need to be, it’s important to not be too restrictive or too forceful with food choices at any time of year. Because that can backfire and work in the opposite, opposite way that you intend it to.

Natalie K. Douglas 16:09
Yeah. And I think it’s really important to teach children how to tune in to how something feels. So I really like that you help her. Like you lay the foundation for her to be able to connect the dots, and essentially make a decision or a mistake, like herself, so she can learn from that. I think that’s really important. Because otherwise, if you just restrict, restrict restrict, and then they get to a place where they just want to rebel for the sake of rebelling. And it’s not coming from a place of making a decision that’s informed for them based on how they know it makes them feel. It just defeats the purpose of of what we’re trying to do of teaching them to eat intuitively and tune into what makes them feel good and what doesn’t make them feel good. And when it’s worth it to eat extra sugar. And when it’s not. I agree in that sense. And it’s hard being a parent in that way. Because there is so much of an attitude still that all they’re a kid It doesn’t matter. They can eat what they want. And burn it off. Yeah. Oh, gosh, I’ll never forget being in hospital. dietetics. And they just need the energy. Yes. All right. Ah, honestly, guys, some of the stuff.

Kate Callaghan 17:36

Deep breath. Deep breath.

Natalie K. Douglas 17:42
Cool. Oh, my gosh, every time I forget that we make recommendations as well. Like you have you have one. Think about it.

Kate Callaghan 17:51
Go one. Talk about it.

Natalie K. Douglas 17:53
All right, you go first. I think I thought Oh,

Kate Callaghan 17:54
now I feel like I had should have something that I don’t have. Oh,

Natalie K. Douglas 17:58
well, I’ll tell you what I just say what you have. Not only what I think that you have.

Kate Callaghan 18:04
If it’s different. I think it’s different. Gonna be different. What do you think I have?

Natalie K. Douglas 18:09
I thought you were gonna tell people to get their breast checked. Oh, yeah. Yeah, yeah, that’s relevant.

Kate Callaghan 18:14

So. So my next recommendation is something that I’ve been introduced to, like Ron Andrew, who is my doctor’s husband. And it’s heart math. Have you ever heard of heart math? Yes, I NFL, it’s heart math. And it’s all about again, coming back to calming the rhythms of your heart and the electrical signals, electrical, electrical signals from emanating from your heart, and improving your vibration to through your breath and sitting in moments of love and appreciation and gratitude and stopping yourself in those moments of fear, and anger and frustration. And it is coming back to the heart. And they’ve shown it to Increase Levels of IGA and support your immune system, which is something that I’m working on at the moment. So obviously, something’s pissing off my immune system and has allowed the cancer to grow. So I’m working on boosting up my immune system as much as possible to heal from the cancer and also to deal with any of the potential mainstream and treatments that I may or may not have.

Natalie K. Douglas 19:27
I love it. Yeah, I’ve, I’ve heard about it. I haven’t tried it myself, though. I am really interested in it for sure. Yeah, like that. I think it’s really good, especially for people who want to see it in their face, if that makes sense. Like they want to be able to see the feedback. Yeah, the biofeedback. Yeah, I’m sure there’s a better way of saying that.

Kate Callaghan 19:54
There’s a really good TED talk on it as well. So if you google heartmath TED Talk, I’m sure it’ll come up. Cool.

Natalie K. Douglas 20:00
All right, well, I’ll put that in the show notes as well. I’m gonna watch it.

Kate Callaghan 20:03
What’s your thing?

Natalie K. Douglas 20:05
I was trying to buy some time as I have not thought of the thing at the moment. So this is me still trying to buy time. Actually, I think my thing at just recently, as in last night, this this isn’t as kinky as I just made it sound with my deep voice. It is actually a source, the source the thing I got from the brand marrow and Meadow meadow and mirror, oh my gosh, I’m totally butchering this. They have their they make bone broth case, right. And a lot of my clients will be familiar with them, because I recommend them. And they do taste really good, though they recently came out with sources and they do this mayonnaise. And it has bone broth in it, but it doesn’t have egg in it. So it’s really good. If because I find that a lot of my gut patients sometimes not. I’d say maybe 60% of them also have an intolerance to eggs or have been eating them every single day for years and years and years. Okay.

A native we’ll have a break from from them for a period of time.

But out of pancakes lady over here. And so one of the really difficult things to cut out when it comes to eggs is more of the things that they eat as opposed to just them themselves. So I was really excited when I found this mayonnaise, and it does taste really nice. So I had it with wild caught salmon like mashed it together with that and avocado and salad and stuff. And it was really delicious. And they also do like a barbecue sauce one I haven’t tried it yet. Though, I will report back maybe next week. If I’ve tried it by then a

Kate Callaghan 21:59
good one.

Natalie K. Douglas 22:00
And also check check your breasts. I really check your breasts. I actually did that after you after you went through your saga and I couldn’t feel anything. So I also think no one’s taught how to check their breasts, which is what I thought about when I realized that beyond just feeling myself, I’m like I don’t know what to check, or what to feel for anything that that’s something that should be made more accessible. If that makes sense.

Kate Callaghan 22:36
Yeah, definitely. It has lots of YouTube. I if I’m completely honest, I really only learn how to check my breasts maybe last year at the age of 34. And, and even then I don’t know what I’m looking for. It’s just that this lump was so very obvious. Yeah, but most people don’t. wouldn’t be able to feel it themselves. Yeah, I just started on much binge.

Unknown Speaker 23:03
You see, I

Natalie K. Douglas 23:04
got a lot of boob to feel and I’m like, Is this just my boob?

Unknown Speaker 23:07

Kate Callaghan 23:08
if you’re unsure go and get it checked out?

Natalie K. Douglas 23:11
Yeah, that’s actually a good recommendation.

Kate Callaghan 23:14
Don’t Don’t go it’s probably nothing because it probably is nothing but it’s better to get checked out.

Natalie K. Douglas 23:19
Yeah, I agree. All right. Well, thank you as always, and you system. Alright, until next time, guys. Have a lovely week and we will speak to you all next week.

Unknown Speaker 23:31
Thanks for tuning in to the holistic nutritionist podcast. Remember, we love to make the show relevant to you. If you have any questions or topics you’d like us to discuss, just submit them to podcast at naturally k Douglas calm and we’ll get them answered for you. Also, don’t forget to subscribe rate and review the podcast on iTunes and share it with a friend. And if you’re looking for more info about how we can accelerate your journey to optimal health. You can find me Matt over at naturally high Douglas calm and Kate at the holistic nutritionist.com See you next time.


The Holistic Nutritionists Podcast - with Natalie K. Douglas and Kate Callaghan

Welcome to The Holistic Nutritionists Podcast!

If a professional, polished, well-edited podcast is what you’re after…then we’re not for you!

But if you love unfiltered banter, unedited bloopers and authentic heart sharing then we are your ladies.

We also have the most practical tips on holistic and alternative health care too 😉

Have a question that you want answered on the podcast or want to be interviewed? Get in touch!


Natalie K. Douglas | Thyroid Healer

Natalie K. Douglas | Thyroid Healer

Natalie K. Douglas ("Nat") is a Holistic Dietitian and Nutritionist dedicated to Thyroid, gut and hormone healing.

Nat shows stressed, burnt out, overwhelmed women how to value their worth again, change their mindset habits, prioritize healing, and reclaim their vitality. Guaranteed.

Her clients say she’s the right girl to see if you’ve tried the conventional approach and nothing has worked.

Kate Callaghan | The Holistic Nutritionist

Kate Callaghan | The Holistic Nutritionist

Kate Callaghan is a Holistic Nutritionist, Personal Trainer and Lifestyle Coach who specializes in women's hormone healing.

She recognizes that there is no “one size fits all” diet or “magic bullet” which is going to cure all illnesses.

She focuses on having a thorough understanding of your personal goals, needs, likes/dislikes, support networks and lifestyle in order to create a food and lifestyle approach that suits YOU.


Spread the love!

puppies are fun! wacky thyroids aren't 😭

Get a personalized Thyroid health check with my fun, 3min quiz!