)Encouraged listeners to focus on joy rather than seeking dopamine through food. (Timestamp: 02:37)Introduced the concept of using a plate instead of grabbing food mindlessly from platters. (Timestamp: 08:24)Suggested having a smoothie every day from Thanksgiving to New Year's Day for balanced nutrition. (Timestamp: 31:56)Announced a giveaway for lifetime access to a meal prep menu. (Timestamp: 33:22)Advised listeners to speak up for what they want and make their own food choices. (Timestamp: 36:06)Reminded listeners to focus on quantity if they can't control the quality of food available. (Timestamp: 34:12)Encouraged listeners to create their own structure and routines during the holiday season. (Timestamp: 29:55)Emphasized the importance of self-care and setting boundaries to manage holiday stress. (Timestamp: 39:07)Participate in the giveaway by posting smoothie photos on Instagram and tagging Mel. (Timestamp: 33:35)See you next week for another episode of Mindfully Well with Mel!