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89. How to Navigate Holiday Fueling as an Athlete · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you've been listening. To the Eat More Carbs podcast,
• 0:02
  you know that Riley and I are both in our running era to make
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• 0:31
  At 2 before dot. Com this is the eat more carbs
• 0:33
  podcast. Hey girlies, Jenna here with
• 0:40
  Riley today. We're going to be.
• 0:42
  Talking all about festive fueling, fueling for the
• 0:44
  holidays. This is the Eat More Carbs
• 0:46
  podcast. So of course we're going to talk
• 0:47
  about carbohydrates. But first, before we get into
• 0:50
  all of that good stuff, Riley, update me on your week.
• 0:52
  How's it going high and low, Jenna?
• 0:53
  My week has gotten so much better.
• 0:57
  If you're a new listener to the Eat More Carbs podcast, I am
• 1:00
  currently in the middle of a move from Charleston, SC to
• 1:04
  Winston Salem, NC. Most people do not know where
• 1:07
  Winston Salem is on the map, but we're in Western North Carolina.
• 1:10
  If you're familiar with Wake Forest University, that's where
• 1:13
  it is located. We have like a.
• 1:14
  Mountain vibe going on right now, lots of trees.
• 1:18
  It's it's really, really cute over here.
• 1:20
  Since we're currently in the middle of our move, we're in
• 1:22
  temporary housing right now and then Airbnb while we wait for
• 1:25
  our house to be ready. It's really kind of like
• 1:28
  mountain vibes here. And we actually have a empty.
• 1:31
  Plot there's like. Empty, kind of like farmland
• 1:33
  next to our Airbnb. And this week they actually
• 1:37
  converted that plot into a Christmas tree farm situation.
• 1:42
  So all these people are coming and picking out their Christmas
• 1:45
  trees. Let me tell you, it smells like
• 1:47
  a Yankee Candle in my house right now.
• 1:49
  It smells so good outside. Inside it is.
• 1:53
  Such like a magical. Christmas vibe right now and
• 1:56
  it's really kind of like elevated our experience.
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  I know it's something that's so silly, but as we move into the
• 2:01
  holidays, you know we are in temporary housing, so it's just
• 2:04
  like a nice little like Christmas live going on, right?
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  Now. That is my high for the week.
• 2:08
  Holy Hallmark movie, that is. Awesome, that is exactly.
• 2:12
  I'm like, am I living in a Hallmark movie right now?
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  Like it's absolutely amazing. And it's actually kind of funny
• 2:17
  because my low also has to do with.
• 2:19
  Smells, but it's not. Necessarily a great smell again,
• 2:23
  if you are listening, if you are listening to the Eat More Cards
• 2:26
  podcast for the first time. I do have a 10 month old.
• 2:30
  I am a first time mom right now. We had our first blowout.
• 2:33
  I thought I was going to get away with it.
• 2:35
  But on our last trip from Charlotte to Winston Salem,
• 2:38
  Charlie had a poop explosion in the car and we thought we were
• 2:43
  going to get away from it, but there's poop ever in the car.
• 2:46
  Let's just say I was very excited to get back to the
• 2:47
  Airbnb and smell the Christmas versus the inside of my car.
• 2:51
  Oh no. I know.
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  I just was so naive and I thought I was going to get away
• 2:54
  with it. I was like, oh, we haven't had a
• 2:56
  blowout yet. It's been 10 months, we're good
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  to go and no. You know, it's Charlie's world.
• 3:00
  You're just surviving it. Exactly.
• 3:02
  Yeah, what about you? What is their high in your low
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  for this week? OK, this is the week of
• 3:06
  Thanksgiving. My high, of course, has to be
• 3:08
  all of the holiday deals. I love a good deal.
• 3:11
  I love a good sale. So like this week for me is like
• 3:13
  prime shopping. And I'm just so excited to look
• 3:16
  at all of the things that I definitely don't need and then
• 3:18
  inevitably wait for them to all run out of stock.
• 3:20
  So that way I don't spend money I shouldn't spend.
• 3:22
  So that's my high. I just love to like, feel like
• 3:24
  I'm getting a good deal. And with all the Black Friday
• 3:27
  stuff that comes early in the week.
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  And then obviously Black Friday, I won't actually go out on Black
• 3:30
  Friday. That's my high.
• 3:31
  My low is also gonna feed into a little bit of like our training
• 3:34
  block and a little bit about like our updates of the races
• 3:36
  that we're running. But I always do heavy leg day on
• 3:39
  Sunday. That's always how I structure
• 3:41
  things. And then I kind of piece in my
• 3:43
  other runs throughout the week based on knowing that I went for
• 3:47
  a fairly wrong run this past Saturday.
• 3:50
  And then on Sunday I did heavy legs.
• 3:52
  And my legs are still so sore that when I tried to run last
• 3:56
  night I was like. I am at Max. 10 out of 10 effort
• 4:00
  and my legs were moving so slow. And like.
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  Every step, you know, sometimes when that happens and you can
• 4:04
  just like feel it everywhere and you're like, why did I do that?
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  Why, why did I do that? So my training update is
• 4:10
  definitely going to play into this a little bit.
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  But like my legs are just so sore.
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  I can't like sit or stand. Comfortably.
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  Go you're crazy that you do your long run and then you do leg day
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  like a props to you. You might be like Superwoman
• 4:21
  here. I don't know if it's superwoman
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  or just like naive. Woman ever, I think.
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  That that's a good idea, but I always kind of happens that way
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  just because that's what my time allows for because those are
• 4:31
  like the longest things of my week typically.
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  I just need to rethink how I'm doing things and structure my
• 4:36
  time better. That's really what it boils down
• 4:38
  to. But Speaking of training, Riley,
• 4:40
  you just recently ran your half marathon.
• 4:43
  We've talked a little bit about it already.
• 4:45
  You're going into running another half marathon coming
• 4:47
  early spring. So what does training look like
• 4:50
  this week for you? Coming off my rest week, I'm
• 4:52
  very excited to get back into running.
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  I've talked about this in the past, just grew a lot.
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  Better with this last. Race because in the past I have
• 4:59
  been like I don't even want to look at my running shoes for two
• 5:01
  months so I'm feeling really positive and really good about
• 5:05
  kind of going into this next training block.
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  I was debating how I wanted to kind of approach things, but
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  what I've decided to do is I'm going to work on increasing my
• 5:12
  speed while trying to maintain my current mileage.
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  So this week I'm planning on doing 2 interval runs.
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  That's something that I've been starting to incorporate to help
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  with speed and that helps make it a little bit more manageable
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  for me because I can also put Charlie in the stroller and
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  those interval runs. So I have two of those at about
• 5:28
  3 miles this of a five mile and then I'm going to do it 8 miles
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  as well. So that's my long run for this
• 5:34
  week. I love that.
• 5:35
  Eight mile distance too. I know we've talked about this
• 5:37
  before and how that like 8-9 range is like where we thrive
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  and where we love our training to be at just because it's such
• 5:42
  like an enjoyable distance. So that sounds like.
• 5:45
  Such a. Great week for training.
• 5:46
  Yeah. I was like I.
• 5:46
  Have to do my eight mile run like on Thanksgiving.
• 5:49
  It's a holiday. It's one of my favorite
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  distances. So that's kind of how I'm going
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  to be celebrating. Also the holidays this week.
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  That's so great, I love that. What about you?
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  You have. How many weeks until you're a
• 5:58
  race? Like, gosh, I need to look at a
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  calendar. That's a great question.
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  My race coming up is in like early mid January and it is a
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  little bit more party pace than it is something that I'm aiming
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  for a PR Obviously if a PR happens like that's great, but
• 6:11
  I'm not pushing for a PR. So with that and with my sore
• 6:14
  legs, I've adjusted things a little bit this week.
• 6:17
  I'm actually not running a Thanksgiving Turkey Trot.
• 6:20
  I thought I was going to be running that on Thanksgiving
• 6:23
  Day. Usually.
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  That is what I do, but just some changes in our plans has led to
• 6:26
  me not doing that this year, which I'm a little bit sad
• 6:29
  about, but that doesn't mean and I can't still go out on
• 6:31
  Thanksgiving Day and run and get outside and kind of like enjoy
• 6:34
  that side of Thanksgiving. Similarly to you this week,
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  because of my sore legs, I am adjusting things.
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  So that way I am running a little bit more longer, a little
• 6:42
  bit more endurance and not focusing on speed just because
• 6:44
  my legs just can't handle it right now.
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  So I think that kind of goes back and like we talk a lot
• 6:48
  about with like our clients and nutrition, like we really need
• 6:50
  to listen to our body. And what my body was telling me
• 6:52
  was that like I'm not ready for speed right now because of
• 6:54
  something I did choose to do, but I needed to make some
• 6:56
  adjustments as well. So just a lot more longer
• 6:58
  endurance run this week. So a lot more 5-6 and seven
• 7:01
  distance runs this week versus anything shorter focused more on
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  speed. From all of us here at RBSN,
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  Happy Thanksgiving. We hope you enjoy time with
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  friends and family. We hope you fuel festively.
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  If you have questions about festive fueling, you can always
• 7:14
  just ask Riley and I. You can find us on Instagram,
• 7:17
  you can DM us, you can e-mail us, whichever way works best for
• 7:19
  you. But we hope you enjoy this
• 7:21
  episode all about festive fueling and approaching the
• 7:22
  holidays from a positive perspective.
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  A lot of people. Are active though.
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  And like run some type of a holiday 5K or just do family
• 7:29
  football fall or anything like that.
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  I know a lot of people are trying to integrate fueling with
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  the holidays, So what are some of the biggest holiday fueling
• 7:35
  concerns you see from athletes and what tips do you have to
• 7:39
  kind of overcome those things? The most common conversation I
• 7:41
  feel like I've been having like over the past week, week and a
• 7:44
  half is just because it's Thanksgiving, like doesn't mean
• 7:46
  that you're not an athlete. One or two days of not training
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  does not mean that you need to train your entire fueling plan,
• 7:51
  your entire approach to food. I also know that many of the
• 7:55
  athletes that I work with are still going to be active on the
• 7:58
  holiday. Like you mentioned, we're going
• 7:59
  to be doing doing a Turkey trot, We're going to be playing
• 8:01
  football. The activity is just going to
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  look a little bit different. So a lot of the same principles
• 8:06
  still apply. We still want to eat 3 or 4
• 8:09
  meals per day. We still want to be feeling
• 8:10
  before and after our training, even though our training like
• 8:13
  looks a little bit different. For some people, that change in
• 8:16
  training can be a really difficult thing to navigate.
• 8:19
  Do you have any tips for like how to kind of navigate those
• 8:22
  changes, how to keep up with movement and fueling when you
• 8:24
  might be in a different scenario?
• 8:26
  And I know a lot of people either travel, they might be at
• 8:28
  home like during this time. I think something that we always
• 8:30
  talk about like on this podcast is like those feelings are very
• 8:33
  valid. These situations that these
• 8:35
  individuals are going through, like they're very valid
• 8:38
  feelings. I think the holidays and like
• 8:41
  Thanksgiving are very stressful. I think what's hard is there's
• 8:44
  so much information out there right now on how people should
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  navigate the holidays. And I think sometimes people
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  feel guilty for maybe still wanting to stay on their
• 8:54
  nutrition plan or train around the holidays.
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  And I think there's nothing wrong with with still having
• 9:01
  goals and trying to train, trying to eat healthy.
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  But I think where it becomes dangerous and be where it
• 9:06
  becomes unbalanced is when those behaviors prevent you from
• 9:11
  enjoying a meal with your family or they're causing a lot of
• 9:14
  stress or a lot of restriction throughout the day.
• 9:17
  Something that I really struggled with when I was kind
• 9:19
  of going through my nutrition journey is I was so fixated on
• 9:24
  overdoing Thanksgiving that I would try to compensate
• 9:27
  throughout the day to almost again, like make up for all the
• 9:31
  calories I was going to eat later.
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  And I was setting myself up for not for success, but for
• 9:36
  failure. Then I would feel guilty and
• 9:38
  then I would spiral restrict the next day and then I was stuck in
• 9:41
  that binge restrict cycle. I don't know if anything like
• 9:44
  that ever happened to you, but that's just like a clear, I
• 9:47
  guess, memory that I have from when I was struggling in my
• 9:50
  journey. Absolutely.
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  One of the things that I remember the most about
• 9:53
  Thanksgiving, especially when I got into the part of my life
• 9:56
  where I started to be more conscious of nutrition, like
• 9:59
  some of my early memories of Thanksgiving are traveling to
• 10:02
  see family. We always would go to visit my
• 10:03
  cousins in Oklahoma, and I have the best memories of that.
• 10:06
  I love Thanksgiving, but once I got a little bit older and I
• 10:09
  started to think about nutrition and I was really kind of fixated
• 10:12
  on food and I would hear so many like.
• 10:13
  Radio show hosts. That would talk about the
• 10:15
  average consumption of calories for an American on Thanksgiving.
• 10:19
  And that number would terrify me.
• 10:21
  And I remember being like, OK, well, if I run in the morning at
• 10:24
  the holiday 5K and then maybe I go on a walk after dinner, like
• 10:27
  maybe that can counteract some of the things that I'm doing in
• 10:30
  the middle of the day. I remember the specific
• 10:32
  occasions in which I would miss out on some of like the other
• 10:35
  holiday things that go on. We were going to do some type of
• 10:37
  a Friendsgiving. And instead of doing that, I
• 10:39
  drove to go to my parents gym so that way I could run and
• 10:43
  exercise at my parents gym. And I used that as an excuse as
• 10:46
  to why I couldn't go to Friendsgiving because I knew if
• 10:49
  I had a Friendsgiving and then I had a week later I had a real
• 10:51
  Thanksgiving, that I didn't want to do that knowing how many
• 10:54
  calories people typically consume.
• 10:56
  So I was missing a lot of those memory building things later on
• 11:00
  because I was fearful of what that was going to do to me.
• 11:03
  And that's so sad and so hard because you're not the only
• 11:07
  person that goes through that. I mean, we talk about this all
• 11:10
  the time with the clients that we work with.
• 11:12
  But I think that's why the why behind all of this is so
• 11:14
  important. You're going for a run because
• 11:16
  you enjoy it, because you're training for something.
• 11:18
  You're training for 1/2 marathon.
• 11:20
  There's nothing wrong with that. It's always the why behind the
• 11:23
  behavior, right? Right.
• 11:24
  A Turkey Trot, doing a half marathon the day of Thanksgiving
• 11:28
  because you're worried about eating or using exercise or
• 11:31
  using an excuse to not go to thank Friendsgiving because
• 11:34
  you're going to be having Thanksgiving, you know, the next
• 11:37
  week. That's where the problem lies.
• 11:39
  Like that's the issue. Absolutely.
• 11:41
  And we don't want to miss out on those things.
• 11:43
  And even if I had maybe consumed more than like my caloric need
• 11:48
  for the day at Friendsgiving, at Thanksgiving, it wasn't going to
• 11:51
  change my outcome at all. The thing that.
• 11:54
  We are. Hearing all the time right now,
• 11:56
  people are always talking about is we have this huge
• 11:59
  overconsumption of things and it's too much and all this
• 12:02
  stuff. In reality, it's one day, it's
• 12:04
  one single event. It's a time for you to enjoy
• 12:06
  with your family. We can stay on track if we want
• 12:09
  to and like you said, like continue to train if we enjoy
• 12:11
  it. I know we talked about the
• 12:13
  festive performance plate and we incorporate our fun foods on
• 12:16
  that in a way that still allows us to get our other six
• 12:19
  essential nutrients on the plate as well.
• 12:22
  That's not going to change like the outcome of like my goals
• 12:25
  now, like my goal is to have like a great run if I choose to
• 12:28
  run in January as 1/2 marathon isn't going to be impacted by
• 12:33
  the fact that like we're going to enjoy Thanksgiving dinner
• 12:35
  with like some friends here in Arizona or anything like that.
• 12:38
  We're so focused on the overconsumption and we're so
• 12:42
  fear mongered into thinking about the overconsumption that
• 12:45
  we actually don't even think about the benefits from athletic
• 12:48
  perspective of maybe actually overconsumption in a meal.
• 12:52
  I had the conversation so many times last year where athletes
• 12:55
  were stressed about this big meal that they're going to
• 12:57
  consume and then they might take a rest day or they have a big
• 13:01
  meal and then the next day they actually perform better because
• 13:04
  they're restricting. They're under fueling on most of
• 13:07
  their days. So their body's actually getting
• 13:10
  the energy that it needs. It's getting the carbohydrates
• 13:13
  that it needs. So they feel recovered.
• 13:15
  Their glycogen stores are full now.
• 13:18
  And they also took a mental and emotional break, and that
• 13:22
  allowed them to feel so much better going into their
• 13:26
  activity. Yeah, I felt.
• 13:27
  This on a light scale while running this past Sunday on
• 13:30
  Saturday, I knew we weren't going to exercise at all.
• 13:34
  We use performance plates. That's how I build all of my
• 13:36
  meals. But I was going to use a game
• 13:38
  day plate the evening before my run the next morning, which is
• 13:41
  typically a little bit more carbohydrate than for other
• 13:43
  fueling and performance plates that I have most other days
• 13:46
  because I don't compete in games regularly.
• 13:48
  I don't do that. I don't wake up and run a 10K
• 13:50
  every Sunday morning. I.
• 13:51
  Haven't really been training a ton for these runs and I was
• 13:54
  continually to having discussions with how frustrated
• 13:57
  I was that I wasn't able to run under an 8 minute mile.
• 13:59
  And I made sure that I took plenty of rest leading up to
• 14:02
  running the 10 Ki. Made sure that I was
• 14:04
  prioritizing using game day plates and guess what?
• 14:07
  I consistently ran under an 8 minute mile the whole race.
• 14:10
  It works. Go in your old pair of shoes.
• 14:13
  I know, there you go. So.
• 14:15
  If somebody is listening to this podcast and what we're saying
• 14:19
  really resonates with them, what are a couple ways that they can
• 14:24
  maybe start switching their mindset and they can feel
• 14:27
  confident going into the Thanksgiving and holiday season?
• 14:31
  I would say that my biggest thing.
• 14:33
  Is do what feels. Comfortable for you.
• 14:35
  So if you want to continue with training, continue with movement
• 14:39
  through the holiday season, great.
• 14:41
  If taking a break seems more like something that would serve
• 14:43
  you better, fantastic. Also, remember that it's
• 14:46
  inevitable that someone is going to likely comment on what you're
• 14:50
  choosing to put on your plate. Whether you're an athlete, an
• 14:52
  active person, or anything like that.
• 14:54
  It's just something that people do.
• 14:56
  Respect your boundaries. No one you want to engage in a
• 14:59
  conversation like that or when you should.
• 15:01
  Just let it pass. Because sometimes that's the
• 15:03
  best course of action. And just remember that what
• 15:06
  you're choosing to put on your plate is no one else's business
• 15:08
  but your own, and what you're putting on your plate is your
• 15:11
  choice. I think that's so important.
• 15:12
  I also think too that like just giving yourself grace and if
• 15:16
  there's things that come up, there's challenges that come up,
• 15:19
  you see them as learning experiences.
• 15:21
  You don't see them as failures. So if you're no, maybe this is
• 15:24
  the first time that you are approaching a Thanksgiving meal
• 15:28
  with a mindset similar to what we've been talking about on the
• 15:31
  podcast, right? Maybe you listened and you're
• 15:32
  like, hey, you know what, like I don't want to be restricted.
• 15:35
  I don't want to be stressed out for Thanksgiving dinner.
• 15:37
  So you take that approach and maybe it goes really well or
• 15:40
  maybe it was challenging and there's something to learn from
• 15:43
  that. So instead of doing drastic
• 15:45
  things and going the opposite direction, really just like
• 15:49
  sitting with it and like learning about it and like
• 15:52
  accepting it and then giving yourself grace where you tried
• 15:55
  something new and it wasn't perfect.
• 15:57
  Because sometimes we're beginners at things and we're
• 16:00
  not going to be perfect. At them.
• 16:01
  I love that. I think one of the things that I
• 16:03
  talk with clients about. Is that these?
• 16:05
  Hard nutrition experiences, we don't just get to like watch
• 16:08
  them happen. We have to go through.
• 16:10
  Them and doesn't happen at. RBSN, we use performance plates
• 16:13
  all the time. I kind of mentioned this
• 16:14
  already, but you can you breakdown a holiday performance.
• 16:18
  Plate. Yeah.
• 16:18
  So we talked about this when we were running the festive fueling
• 16:21
  mini training. But we love performance plates
• 16:24
  and I love like a holiday performance plate.
• 16:27
  With our normal performance plates, we have main categories
• 16:30
  which are going to be our carbs or greens and starches.
• 16:33
  We have our proteins, we have our color and then we have our
• 16:36
  fat on the side. For the holidays.
• 16:38
  I love focusing on trying to get all those components in still,
• 16:43
  but then giving ourselves some grace and breaking up the.
• 16:47
  Plate into quarters, right? So I know we only have the
• 16:49
  protein, the color and the carbs on the plate.
• 16:52
  And then the 4th category, because we only have three,
• 16:55
  would be whatever you want. We call it like our fun feeling
• 16:59
  focus or a fester feeling focus because it's helping you get all
• 17:02
  six essential nutrients in, but then allowing yourself the
• 17:05
  freedom and flexibility to have fun with it as well.
• 17:08
  Having our fat on the side, having 1/4 carbs, 1/4 protein,
• 17:12
  1/4 color and then adding that 4th quadrant, adding in whatever
• 17:15
  you. Want.
• 17:16
  Does whatever you want include dessert?
• 17:17
  Or do I get that separate? Both you can have pie on the
• 17:20
  plate and pie on the side because I think that there's a
• 17:24
  lot of flexibility also with that fun section, because one
• 17:27
  meal isn't going to ruin all of your performance, ruin all your
• 17:30
  body composition goals. It honestly is actually going to
• 17:33
  help. You.
• 17:33
  Yeah, Because one of the most important parts of fueling is
• 17:36
  still having those soul nourishing foods included in
• 17:39
  your plan. Because the more that we
• 17:41
  restrict them, the more that we tell ourselves that we can't
• 17:43
  have them, the more we create a problematic relationship with
• 17:47
  food, which in turn does more harm than good.
• 17:49
  Exactly, and if you are interested in learning more
• 17:52
  about the festive fueling mini plates like, let us know.
• 17:56
  What would you put on? Your holiday plate.
• 17:58
  In the fun section. Oh, I'm actually going to make a
• 18:01
  plate, a Thanksgiving Day plate, because Thanksgiving is one of
• 18:04
  my favorite holidays. So my protein section is
• 18:07
  definitely going to be Turkey. We are taking like a little bit
• 18:11
  of a non traditional approach. And we also do brisket.
• 18:15
  Oh, there's a really good local BBQ place in Charleston and we
• 18:19
  cater from them. So we get like a Turkey breast
• 18:21
  and we do brisket. So I'm putting those in my
• 18:23
  protein section, My color section, green beans and
• 18:26
  Brussels sprouts. That's actually what's on the
• 18:27
  menu. I'm a big stuffing girl, so I
• 18:30
  love stuffing with some cranberry sauce.
• 18:33
  I'm putting that in my carbohydrate section.
• 18:34
  Also have potatoes and things like that.
• 18:36
  But like stuffing and the rolls, those are my, I go to carbs.
• 18:40
  I might be adding in some sweet potatoes, maybe if we're going
• 18:46
  in that direction in my fun section, or definitely some type
• 18:49
  of pumpkin pie, pumpkin cheesecake situation.
• 18:53
  I have to have that. Even if I'm the only person at
• 18:56
  Thanksgiving who's eating the pumpkin pie, that's like totally
• 18:58
  fine. There's more for me.
• 18:59
  Like I'm not ashamed. That's in my fun section.
• 19:02
  What about you? OK for me protein is Turkey for
• 19:06
  sure. I know a lot of people do ham
• 19:08
  but I don't do ham. I don't like it, don't love it.
• 19:11
  For my color I'm going to do roasted carrots like the multi
• 19:14
  colored roasted carrots and Brussels sprouts.
• 19:17
  As well. For my carbohydrate, I'm with
• 19:19
  you. I'm stuffing.
• 19:20
  I love stuffing, but I also love mashed potatoes, so I'm going to
• 19:23
  do a little bit of each there and then.
• 19:25
  My mom has. This recipe for like.
• 19:27
  This cranberry fluffy salad, salad in air quotes big time
• 19:32
  because it's like Cool Whip in the salad type of thing and
• 19:35
  cranberry and like, there's some pineapple in there.
• 19:38
  You know what I'm talking about. Yeah.
• 19:39
  That's for sure. Yeah.
• 19:40
  Nobody can see us when we're shaking.
• 19:41
  I'm shaking my head. Yes.
• 19:44
  So for me, that's my fun food in my fun food section for sure.
• 19:47
  And this year I'm going to switch things up a little bit.
• 19:49
  Riley can vouch for me on this. I make the best.
• 19:51
  Chocolate chip cookies. Ever.
• 19:52
  You've had them when I made them during the internship.
• 19:55
  So I'm going to make chocolate chip cookies for Thanksgiving
• 19:57
  because I like them and there are no food rolls on
• 20:00
  Thanksgiving. We'll probably have some.
• 20:03
  Type of like sweet potatoes because my husband.
• 20:05
  Loves sweet potatoes, he'll. Listen to this podcast and he'll
• 20:08
  learn that I really dislike. Sweet potatoes so that.
• 20:11
  Will not be. I know, I know.
• 20:13
  Are you a marshmallow top on your sweet potatoes or like the
• 20:16
  nuts and brown sugar? I'm unpopular opinion but I
• 20:21
  don't love a sweet sweet potato. I'm more of a savory sweet
• 20:26
  potato girl. When my now husband and I first
• 20:29
  started dating and I made Thanksgiving dinner, I made the.
• 20:31
  Sweet potato casserole. With like green onions and bacon
• 20:34
  and things like that. And he was like, this is not a.
• 20:37
  Sweet potato casserole, what have you done?
• 20:40
  I'm glad you still got married though.
• 20:42
  Yeah, me too. Yeah, I'll probably leave the
• 20:44
  sweet. Potatoes off of my off of my
• 20:46
  plate because I don't like them. And there is nothing that says
• 20:50
  you have to include everything that's on the Thanksgiving menu
• 20:52
  on your plate if you don't want to so.
• 20:54
  I'll leave that off. Something I totally forgot
• 20:56
  about, but I had to add it to our menu because I saw somebody
• 20:59
  talk about it on the Festive Feeling broadcast channel that
• 21:01
  we're running right now is Mac and cheese.
• 21:04
  Someone was like, I'm responsible for the Mac and
• 21:06
  cheese and I was like, how did I forget about the Mac and cheese?
• 21:11
  Oh my gosh, I've never done Mac and cheese for Thanksgiving, but
• 21:14
  that's brilliant. So.
• 21:15
  Smart. She was like, I'm responsible
• 21:16
  for the Mac and cheese. I was like, you have a very
• 21:18
  important job. I love that.
• 21:20
  That's why we're dietitians though, so we can get food ideas
• 21:22
  from other people. Exactly when it comes to holiday
• 21:24
  feeling, I remember that there is nothing wrong with filling up
• 21:27
  your plate using a holiday fueling plate method and
• 21:30
  remember to respect your own space.
• 21:32
  Move if you feel like it, don't move if you feel like it and
• 21:35
  just have a good time with friends and family or however
• 21:37
  you are celebrating. If you have any questions for
• 21:40
  Riley and I, you can always leave them in the comments of
• 21:42
  this podcast or you can DM us on Instagram.
• 21:45
  When you can find me at Jenna dot Fisher dot nutrition and you
• 21:48
  can find Riley at Riley dot Beatty dot nutrition.
• 21:50
  Make sure you rate, subscribe and review.
• 21:52
  Thank you so much for listening to this episode of the Eat More
• 21:55
  Carbs podcast. On behalf of everyone at RBSN,
• 21:58
  we hope you have a wonderful, happy and healthy holiday and
• 22:01
  remember to eat more carbs herbs.