Welcome to the Feel Good Podcast with Kimberly Snyder. Our goal is to help you be your most healthy, confident, beautiful and joyful! Our topics focus on health and wellness (physical, emotional/mental and spiritual), holistic nutrition, medicinal plants, natural rhythms and cycles, beauty, meditation, self care and rituals, spirituality and personal empowerment.
Feeling Good means we are healthy, balanced, peaceful, confident and joyful, right in the midst of our perfectly imperfect lives. Feeling Good requires us to tune in and nourish our whole selves, which is made up of the four Solluna Cornerstones: our food, our bodies, our emotional well-being and our spiritual growth. Feeling good naturally leads to also looking good, in a much more powerful way from glowing skin created from within, a beautifully healthy body, radiant energy, and a greater level of overall well-being and personal growth.
Thursday is our community show, where I cover a themed topic and answer four questions that come right from members of our community, just like you! We are here to support you in living your most beautiful, inspired and joyful life.
I’m your host, Kimberly Snyder, founder of Solluna, New York Times best-selling author and nutritionist. I’m so grateful and honored we found each other!
This week’s topic is: How To Not Gain Weight On Vacation
Have you been wondering about this very topic? If you want to know the answer to this question and 3 more sent in by Beauties just like you, listen now to find out!
I’m kind of freaking out about going on vacation in a few weeks. I’ve been doing so well staying on track with my exercise and eating routine, and I feel like I’ll mess up. I’ll end up feeling bad about myself and that’s when I start making more poor choices. How can I stop this cycle before it starts?
Cassie – Costa Mesa, California
Is it unhealthy to drop 10 lbs before my vacation so that I don’t have to worry so much about gaining weight?
Edith – Danbury, Connecticut
I’ll be traveling to a friends wedding soon and know there will be one party after another, with loads of food and desserts that I know won’t be the healthiest. How can I plan to work around these parties and food choices without worrying about putting on the weight?
Gabby – Cortez, Colorado
I put on about 7 lbs of weight the last time I went on vacation and it really messed with my head. I’m back on track now but know I’ll be going out of town soon. How can I get past these feelings of guilt and shame? It makes me not want to travel – fearing I’ll gain weight again. Any suggestions on preparing my thought process so I can avoid feeling bad about myself?
Inspirational Thought Of The Week
You are whole and complete as you are.
I LOVE HEARING FROM YOU!
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Want to know what to expect from other episodes of the “Feel Good Podcast with Kimberly Snyder”? My passion is to inspire and empower you to be your most authentic and beautiful self. We offer interviews with top experts, my personal philosophies and experiences, as well as answers to community-based questions around topics such as health, beauty, nutrition, yoga, spirituality and personal growth.
The intention of the Feel Good Podcast is to well…help you really Feel Good in your body, mind and spirit! Feeling Good means feeling peaceful, energized, whole, uniquely beautiful, confident and joyful, right in the midst of your perfectly imperfect life. This podcast is as informative and full of practical tips and take-aways as it is inspirational. I am here to support you in being your very best! I have so much love and gratitude for you. Thank you for tuning in and being part of the community :).
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Kimberly Snyder: Hey Beauties. Welcome back to our Thursday Q and A podcast. I love our show. I love our Thursday shows because here is where we directly pull questions from you all, and I love hearing what you’re thinking about, what you’re wondering, how we can best support you. And there certainly have been a lot of questions around the topic today, which is how to not gain weight on vacation. Of course, we are in the middle of summer. A lot of us are traveling. And this is a big topic for any sort of travel. I would say vacation, or also work trips, school trips, whatever. It’s important when we’re going away that we continue somewhat to be on a rhythm so that we feel good when we’re traveling. It can really impact, adversely impact, our vacation, our trip, our family time, if we feel bloated, if we feel gross, if we feel heavy while we’re on vacation.
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Kimberly Snyder: So today, we’ll get into some tips and some tools, some really accessible ways that you can go on vacation, you can travel, you can live your life, and still feel on track. Before we launch in, I want to give you a quick reminder. Please, if you have not left us a review on iTunes, please go ahead and do that. We are really looking to increase our reviews right now, which is a really beautiful, easy way to help others find this show. Other people can really benefit. There are others out there, where some of this information, all of it, some of it, one piece, whatever, can change their life. And since we are so community centric, and we are all about supporting each other and helping each other, please do your part. Leave us a review. It is amazing. I thank you so much in advance, so much gratitude for doing that, it really does mean the world.
Kimberly Snyder: You can also help support the show by sharing it with the share button on SoundCloud or iTunes, wherever you listen to our Feel Good podcast. And that is another amazing way to spread the love as well. We have our amazing Katelyn with us out in New York, who is our general manager of Solluna, who has gathered the questions. She’s on the line with me. Hello K.
Katelyn: Hey K, and hey Beauties. Looking forward to picking your brain on this topic, as you’ve done a lot of traveling in your day, so you have it down pat for some of us who are not as experienced and get off track. I’ve definitely had those days where I’ll get constipated, or just feel lousy, so definitely looking forward to what you have to say here. I have some trips coming up too, and I’m sure other beauties do for the summer.
Question #1: Staying On Track
Katelyn: Amazing. Okay. The first question is from Josephine, and she’s living in Memphis, Tennessee. I’m kind of freaking out about going on vacation in a few weeks. I’ve been doing so well staying on track with my exercise and eating routine, and I feel like I’ll mess up. I’ll end up feeling bad about myself, and that’s when I start making poor choices. How can I stop this cycle before it starts?
Kimberly Snyder: Josephine, thank you so much for your question. This is a really great one to kick off our topic today. It starts to feel like, oh, I’m going on vacation, my routine is going to get thrown off. So it brings up a sense of, oh, I’m not going to be in control. I’m going to feel bad. I’m going to be in a space of feeling bad about myself, which of course, none of us want. The point of going on vacation is to relax and to let our nervous system chill out, and to have an amazing experience, whether we’re by ourselves, or with friends, or family, or whatever. So this is definitely … We need to address this right away. I will say that when you go on vacation, it is really important, I believe, to have some sense of rhythm still.
Kimberly Snyder: It’s not going to be perfect, so do not compare your rhythm to how you are at home, where you have full control over your kitchen, over eating, over cooking, over your time. But at the same time, you can still have a sense of rhythm. I think how you start the day on vacation is really important because you will still be set up for great day. If you can be active in the morning, if you drink, you party a lot the night before, you’re hungover, that’s not going to happen. But if it is possible to get up and to take a walk in your local surrounding, or hike, or do something active in the morning to feel your body, to feel really good about moving your body, I think that’s a wonderful thing to do. Then it won’t interfere with the rest of the day and the activities, if you’re lying on the beach, or if you’re going on some tour, or whatever.
Kimberly Snyder: It’s nice to move around in the morning, even if it’s just 20 or 30 minutes. You can also bring your yoga mat with you. You can try our Beauty Detox Power DVD, or just stretch, or move around on your mat if where you’re going is not conducive to walking. And that way, you’re also still getting into your body. I always bring my mat when I travel. Second of all, you can still bring your Solluna supplements, 100%. You still want to start the day with your SBO probiotics, especially when you travel, you do not want your gut health being thrown off, so it’s very important that you still take your probiotics. They do not have to be refrigerated, so you can travel with them. And no matter where you go, you can also drink hot water with lemon. That’s a very easy thing to do at any hotel. You can bring lemons into your Airbnb. So you’re creating that sense of rhythm.
Kimberly Snyder: Now you can still, if it’s possible to get GGS, I make it in hotels a lot. A lot of Airbnbs have blenders, you can make it. If you don’t, if you’re not able to make your GGS, still eat well in the morning. You can have a green powder and drink it with water. You can have fresh fruit. You can have oatmeal. Keep it light. Keep it devoid of animal products. We want to stay plant based in the morning, so you feel lighter. You’re using less energy to metabolize that. Gluten free, plant based, properly food combined, you can have … Preferably gluten free. We have to be flexible. I was not gluten free this past weekend. You could have avocado toast. You could have granola made with almond milk. There’s all sorts of things you can have in the morning. But try to stay on point in the morning. Create that sense of rhythm.
Kimberly Snyder: And then the rest of the time, you can stay in your rhythm by taking your digestive enzymes before you eat your meals. You may be eating a little bit heavier while you’re on vacation, like most all of us do. But at least you’re taking your enzymes. And then before you go to bed, take your Detoxy. What we do not want to get into a pattern of traveling is going to the bathroom less. Girl, you’ve got to poop on vacation to feel good. That is key. I take Detoxy every day when I’m traveling. I take two to four usually. Sometimes I take two when I’m taking it every day. Sometimes I take three or four, but that pattern, that regularity in your body is going to keep you from feeling heavy and gross, so those are some important factors to consider when you are traveling.
Katelyn: It almost feels like your body knows when you travel, and it immediately gets constipated, at least that’s how mine is. As Kimberly was talking, I thought about this would be a great little vacation checklist. So if you guys head over to mysolluna.com today, and head to today’s blog, you’ll be able to click and download a little vacation checklist that you can either take a screenshot on your phone, or print it out if you’re old school like me, and like to have physical copies.
Kimberly Snyder: Oh, for sure. I love physical.
Question #2: Dropping Weight Before Going On Vacation
Katelyn: Me too. Okay. Let’s head right into Cassie’s question, who’s living in Costa Mesa, California. She says, “Is it unhealthy to drop 10 pounds before I go on my vacation so that I don’t have to worry so much about gaining weight on vacation?”
Kimberly Snyder: Cassie, thank you so much for your question. I feel like, again, there’s no right or wrong. We say here, “It’s always about what feels good to you.” I feel like it’s like this push, pull, on, off. Whereas, here in Solluna, we really try to promote just a much more lifestyle balance all the time, so I don’t want you to feel like, oh, I have to do this crazy diet to drop weight. And then I’m on vacation, and then I’m going to be off. I think it’s more about going into your vacation feeling really good. So it’s not necessarily you have to drop 10 pounds. But can you go in feeling amazing, being on point? If you’re following Beauty Detox Solluna principles, cooking more, making the recipes, maybe not eating out in restaurants that much the week before you go, because you know you’re going to be doing that on vacation, and you won’t have as much control over the oils and ingredients.
Kimberly Snyder: So before I go away, and when I come back, I make it a point to eat at home more, and just utilize the ingredients and the recipes that I know are really going to nourish my body and help me feel really good. I also would say, before you go, feel active, whatever movement routine you do, whether it’s beach walking and some yoga is my routine, whatever it is for you, hiking, gym time. So you feel good going in, you don’t feel like you’re already starting in a compromised, weaker place. Get on point with your exercise. Get on point with your diet. Follow your morning ritual. And then when you’re on vacation, as we just talked about with Josephine’s question, create some sort of rhythm. Follow your morning routine as much as you can. Exercise in the morning. Meditate in the morning. Feel that you’re inside your body. Take your digestive enzymes, Detoxy and probiotics, 100% when you are traveling, so that you feel really good while you’re there.
Kimberly Snyder: And you could always drink hot water with lemon during the trip. Have some absolutes, like I’m going to splurge on this, I’m going to eat this, these chips. I always talk about chips because that’s what I eat. But I’m still going to really try to avoid dairy. If there is one or two absolutes, I’m going to drink a bunch. But I’m going to not have more than two beers at a time. I’ll have some hard liquor too. Whatever it is, just create some absolutes, so you don’t feel like you’ve thrown everything out the window, and then you’re much more balanced before, during, and afterwards. And that helps us avoid this, I’m on, I’m off, this fad diet yo-yo-ishness, which we definitely want to avoid.
Katelyn: I feel like so many people live for the weekends. You’re working a 9:00 to 5:00. Your vacation, that one week a year. Here in the states, we don’t get as much vacation time, so it’s like we want to splurge. It’s almost looking at your vacation as just keeping that consistency, like you’re saying, of a lot of people go so extreme on vacation because they feel so restricted in their day to day life, where we’re trying to teach here with the Solluna four cornerstones, to be balanced, because that’s what I kept thinking in my head when you were talking. I’m like, “Oh, that extremeness of one to the other.”
Kimberly Snyder: Yeah. And it doesn’t mean you’re not going to have fun. And it doesn’t mean you can’t splurge and have some treats and things that you wouldn’t usually have. But it does mean that also, having a sense of balance at the same time, and some rhythm, is going to help you, I think, enjoy your vacation more because you’re not going to feel bloated and heavy and guilty and obsessed about, I’m off, I’m off. So there is that balance with both. And I think ultimately, you’ll enjoy your vacation a lot more.
Katelyn: 100%. Okay, Beauties. We are going to let Kimberly take a short break here. And then we’ll be back, and she’ll answer the last two questions.
Kimberly Snyder: All right, beauties. We are back from our break, and we have two more questions from you beauties.
Question #3: Staying On Track at Social Gatherings
Katelyn: Yes. This one is from Edith, and she’s living in Danbury, Connecticut. And her question is, “I’ll be traveling to a friend’s wedding soon, and I know there’ll be one party after another with loads of food and dessert that I know won’t be the healthiest. How can I plan to work around these parties and food choices without worrying about putting on too much weight?”
Kimberly Snyder: Edith, thank you so much for your question. It’s so funny. I’ve met two Ediths lately, and I feel like it’s not that common a name.
Katelyn: Oh, no way.
Kimberly Snyder: And Danbury, Connecticut is right near where I grew up. So lots of love to you out there, Edith.
Katelyn: It’s hilly out there.
Kimberly Snyder: It’s hilly.
Katelyn: It’s beautiful.
Kimberly Snyder: It’s these [inaudible] vibes. It’s New England-y. It’s beautiful. I used to hike a lot growing up, so love that. To the question about the wedding with lots of food and desserts, here’s what I would say about that. You want to go in prepared, so you don’t want to go in starving all the time. You want to have a base. Let me start here. You want to take digestive enzymes first. Take them with you. It’s like your bulletproof vest. If you know you’re going to be partying, if you know you’re going to be off track, take at least three before the heavier meals. And enzymes are amazing, our feel good enzymes are amazing because you take them when you eat unhealthy food, and it helps the food process faster. You take them when you have a kale salad, or really healthy food, and it helps you extract more nutrition from it. Either way, you’re going to be less bloated. Either way, you’re going to have better digestion, so enzymes in this case, 100%.
Kimberly Snyder: Number two, I will say that if there’s a lot of parties, a lot of events, it’s your friend’s wedding, just remind yourself that it’s not about the food. It’s about spending time with your loved ones. So I want you to think about picking and choosing which foods you really want to eat, which party do you really want to splurge. It doesn’t have to be all of them, because like I said, when I indulge, I start to feel like, oh great, I’ve got this. That was really satisfying. But the next meal, I try to get more on track. It’s when we have two, three, more, four meals, or events in a row that are really off that we start to feel off.
Kimberly Snyder: So I will say, like I said earlier, try not to be starving when you go in. If you’re traveling, if you can keep some healthy snacks in your room, or something’s late, and you just eat a salad before, or you just have carrot sticks, and you’re snacking while you get ready. Try not to be starving before every single event. Also, get a lay of the land, kind of know what you’re dealing with. Here, it’s girls’ night, the rehearsal dinner, I’m really going to want to eat a big meal here. But no, a wedding, I’m kind of just joking about this, but we know that a lot of weddings have crappy food, so I’m going to eat a salad. I’m going to eat some stuff first. I’m going to take my digestive enzymes. I’m not going to go all out there.
Kimberly Snyder: Just remember to pick and choose. Be smart about what you want to indulge. Take your digestive enzymes. And I still think when you’re traveling for a wedding, a lot of it’s going to be in the afternoon, unless there’s a brunch the morning after a wedding. So stay on point in your morning time. You know you’re going to be partying at night and eating well, or not eating well, have a lighter lunch. Eat a salad based lunch. Try to get a smoothie in the morning. Try to get a little workout in the morning, or a walk with some of your friends. Do active things. That way, you will enjoy the wedding, but again, not feel that you’re thrown off so much.
Katelyn: Excellent tips. And as you were speaking, I was thinking we have a free guide over on our site, guys. It’s 10 Habits for 24/7 Fat Burning, that you can sign up and get that. It’s a limited time over on the site, that there’s 10 extra tips that you can apply and download, and have as a resource for weight loss and fat burning.
Kimberly Snyder: Awesome, Kate. Thank you for reminding us of that. That is an awesome guide. A lot of times, we don’t have the tools. We’re trying to burn fat based on calories and based on numbers. And there’s actually so many other factors that come into play, like your level of toxicity. This is one of the reasons we’re largely or all plant based. 90% of environmental toxins, for instance, come into our body through animal products. It doesn’t mean that animal products aren’t high in protein. It doesn’t mean that you can go into ketosis and these different states when you cut carbs. That may be true, but long-term you’re also going to have a lot more toxicity in your body, which makes it harder to burn fat long-term. It means you will age faster too. This fat burning guide is much more in depth. It’s very useful. It’s very practical. Check it out. It’s pretty amazing. It’s all research based, so I think you guys will really love it if you haven’t seen it yet.
Katelyn: Yeah. And it’s totally free, so just head over to mysolluna.com, and you’ll see it on the homepage.
Kimberly Snyder: Awesome, love.
Question #4: Getting Past Feelings of Guilt and Shame
Katelyn: All right. Let’s go into Gabby’s question, who’s living in Cortez, Colorado. I put on about seven pounds of weight the last time I went on vacation, and it really messed up my head. I’m back on track now, but I’ll be going out of town again soon. How can I get past these feelings of guilt and shame that make me not want to travel, fearing I’ll gain weight? Do you have any suggestions on preparing my thought process so I can avoid feeling bad about myself?
Kimberly Snyder: Gabby, thank you so much for your question, honey. I want you to enjoy your vacation. I want you to enjoy your life. We’re here to learn and grow and evolve. And our natural state, I believe, is peace and joy. And we put so much on ourselves, we worry so much. We beat ourselves up, that unfortunately, we don’t feel peaceful and joyful. So Gabby, if you’ve listened to the show thus far, pretty much everything that I have been speaking about up until this point really does apply to you, as well as the show we did last week, which was a lot about guilt. It was a lot about, we can link to it in the show notes, please K, it was about happiness and loving ourselves. And that’s a lot of what the new book is about, Recipes For Your Perfectly Imperfect Life.
Kimberly Snyder: I have spent years beating myself up, which really was the root of my main eating disorder, which was bulimia. So I would eat because I was on the track team in high school, and I’d be hungry. And then I’d feel bad because I was eating more than I thought I should. So then I would punish myself by throwing up. And it was this incredible cycle of guilt and shame. But the root of it, why I was so hyper focused on my body, was because I wasn’t balanced emotionally. I wasn’t balanced spiritually. So this whole idea of fear, and first of all, one of the reasons you may feel like on vacation you’re just going to splurge and eat all this food, is because we’re not balanced in the cornerstones.
Kimberly Snyder: This is why all my life’s work has evolved to this point to be able to talk about it in this language. I really feel that wellness has to be approached in this four prong way for us to feel our best, and yes, look our best. So there’s food, there’s body, there’s emotional wellbeing, and there is spiritual growth. And when I hear your question, Gabby, and there’s all this guilt and shame, and this fear that comes up, I think this is where, for you especially, connecting with the emotional and spiritual side will make you not emphasize food so much in your life. So it’ll mean when you go on vacation, you’ll enjoy what you’re eating, but you may not feel like you have to splurge on everything. It will mean that you are in touch with the moment. You’re really enjoying looking at the mountains, or you’re really enjoying looking at the beach. And it’s not just about the food.
Kimberly Snyder: It doesn’t mean you can’t enjoy a margarita, or a pina colada, or whatever local cuisine is there. But it means it’s not the end all, be all. It will mean that you feel so balanced, that if you do gain a couple pounds, you know that when you get back, you can easily get back on track, and you’re going to shed it. And so it’s not this huge thing, where your self esteem isn’t going up and down and tanking with the rhythms of your weight gain and loss. So emotionally and spiritually, I want to call out our offerings. We have the new book, Recipes For Your Perfectly Imperfect Life. I think that in many ways, this is the most impactful book. This is going down to the core of our emotional wellbeing, and pairing it with practices and tools and foods and spices that can really help you balance emotionally, so you aren’t as susceptible to guilt and shame.
Kimberly Snyder: Another book I think is really helpful in this regard is Letting Go by Dr. David Hawkins. He talks a lot about guilt and shame and going into that shadow work and shedding it. Number two, please check out our Solluna Circle, Gabby. This is all about self growth and exploration and balance. And there’s community. It’s really beautiful. It’s a beautiful way to progress in your wellness journey. And I think it will really help you get past guilt and shame. And number four, we have our free meditations. Meditation is an essential part of our morning routine. It’s not just, oh, I see probiotics, I take them, I see a Glowing Green Smoothie, I drink it. We want to get centered and balanced. We want to get into our breath. We want to get into our body. So we come in a place of centeredness and power and resiliency as we start our day.
Kimberly Snyder: And again, as we go into bed, we feel centered in ourselves, so we sleep well, which is critical to feeling good. Those are those, you asked about suggesting for preparing your thought process for the trip. I would say, Gabby, look at it. And you’re onto the right track, but look at it as a long-term, self care lifestyle, where you are nourishing yourself spiritually and emotionally day in, day out, long-term, week to week, day by day. To me, that’s just as important as what you’re eating, is really nourishing that. And so that before your vacation, during your vacation, after your vacation, you’re nourished and balanced and centered, and you will feel great long-term.
Katelyn: Yeah. That’s such a great way to end the show today. Hold on. I don’t want to say it like that. I totally blanked out. All right, K. Well, we’d love to hear what you are thinking for our inspirational thought of the week.
Thought of the Week
Kimberly Snyder: Yes. The thought of the week is something that is about this idea of not focusing on one little aspect of ourselves, which is we focus so much on our weight. And I want you … It’s very, very simple, but very much pertains to this, which is that little reminder, you are whole and complete just as you are. You are whole and complete just as you are. Your weight may go up and down, as it inevitably will, you may mess up at work, you may get in a fight, you may not exercise, you may go on vacation, and drink a bunch of alcohol, and eat a bunch of gluten. [inaudible 00:24:00]. But underneath it all, you’re still whole and complete. That doesn’t go away even when you so-called mess up, even when you gain weight. We can’t take it away. It’s not like that. We don’t add to it, and it doesn’t take away.
Kimberly Snyder: So I just want to remind you, beauty, as you’re listening to this, that is … What we’re talking about here is, it’s still surface. It still, of course, impacts your mood and how you feel. But underneath all of that, you are whole and complete. You are unique. You are beautiful. You are perfect in your essence, or imperfect in the outside, and all these things that we’re learning, and we’ll always be imperfect. But we will always also be perfect. So it’s just reminding you, don’t take it so seriously. Don’t take all this stuff so seriously, like your weight, and being so-called perfect with your schedule. We’re going to mess up.
Kimberly Snyder: At the end of the day, these things come and go. But the more you connect with that perfection inside of you, and the fact that you are whole and complete, you’re going to step into your power. You’re going to feel that peace and that love and that joy that is your essence. And so please remember that. Spend a moment, reflect on it. Maybe do some journaling on it. Oh, and another resource if forgot to mention to Gabby is the Solluna Circle for journaling and going deep into these topics. So remember that is there for you. I think it is one of the most powerful offerings that we have. Please take advantage of it. It’s super accessible. It’s only five bucks a month. So I will end you with that thought. You are whole and complete. And even if you tried, there’s nothing you can do about that. You are amazing, unique, complete as you are.
Kimberly Snyder: Remember we have all these offerings. We want to support you along your journey. Go over to mysolluna.com to check everything out. And remember, we also have daily inspiration for you at Instagram, at _kimberlysnyder. We love you so much. We care about you so much. We will be back here Monday for our next interview podcast. Until then, take care and lots of love.