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Quick Wits: Stress-Free, Guilt-Free Holiday Meals (and Happy Thanksgiving!) · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: If you've ever felt overwhelmed by the abundance of food choices during holiday meal, stick around for today's episode.
• 0:06
  Philip Pape: If you're listening in the US when the episode comes out, happy Thanksgiving.
• 0:10
  Philip Pape: And if you're not, it's okay.
• 0:12
  Philip Pape: This is still relevant to you when it comes to those big holiday meals, those big parties.
• 0:16
  Philip Pape: So stick around for today's episode of Quick Wits.
• 0:19
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:24
  Philip Pape: I'm your host, phillip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:35
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:45
  Philip Pape: Let's dive right in Again.
• 0:50
  Philip Pape: If you're listening on Thursday and it is Thanksgiving in the United States, I wish you the best, the most enjoyable holiday.
• 0:58
  Philip Pape: Wherever you're listening, whenever you're listening, this episode is still highly relevant.
• 1:02
  Philip Pape: If you've ever felt overwhelmed by all those food choices, by the big holiday meal For Thanksgiving in the US, this can include so many foods, from the turkey and stuffing to the sides, to the mashed potatoes and gravy, desserts, baked goods, pie, you name it.
• 1:17
  Philip Pape: It is a feast and what we want to do is have a stress-free, flexible approach.
• 1:22
  Philip Pape: I don't want to keep this short, but it really comes down to this one meal is not going to break or make make or break your nutrition goals.
• 1:29
  Philip Pape: When we have a flexible approach, it means you can enjoy a meal or two meals or a week of meals, and always continue from the next meal on track with whatever your plan was as for the meal itself, unless you've done some advanced planning or you've shifted your calories or protein and some of those other advanced strategies we often talk about.
• 1:49
  Philip Pape: Let's say it's here, you're listening to this podcast, you're driving over to your relatives' house for the Thanksgiving dinner.
• 1:57
  Philip Pape: What do you do?
• 1:59
  Philip Pape: Well, first you could just enjoy yourself.
• 2:01
  Philip Pape: Do nothing, track it if you want.
• 2:03
  Philip Pape: Later on, it doesn't matter so much.
• 2:06
  Philip Pape: Based on the first thing I just said, you can always start again tomorrow.
• 2:09
  Philip Pape: But if you want to have a little bit more control over your choices for the dinner, start with protein, start with protein-rich foods, and there's nothing more protein-rich than turkey.
• 2:20
  Philip Pape: Turkey's a wonderful aspect of Thanksgiving when you are trying to keep protein high.
• 2:23
  Philip Pape: It's delicious.
• 2:24
  Philip Pape: I personally love the dark meat and I love the skin as well.
• 2:26
  Philip Pape: But whatever it is, prioritize protein.
• 2:29
  Philip Pape: You can sample a bunch of different foods, so you get a little of everything and I'm sure you'll easily fill up your plate that way, rather than having giant portions of different things.
• 2:38
  Philip Pape: And always stay hydrated.
• 2:40
  Philip Pape: Just drink water before, drink water during, drink water after.
• 2:43
  Philip Pape: It's up to you if you're going to enjoy alcohol or not, but avoiding the alcohol would allow you to enjoy more other things.
• 2:48
  Philip Pape: So it's a little trade-offs like that that go a long way.
• 2:51
  Philip Pape: The last thing is the psychological aspect.
• 2:53
  Philip Pape: This is a special occasion.
• 2:55
  Philip Pape: It's okay to indulge a little bit.
• 2:57
  Philip Pape: The key here is enjoy the meal without guilt and then just get back to it the next day.
• 3:02
  Philip Pape: Be present Thanksgiving especially for those familiar with the holiday, it's really not just about the food, is it?
• 3:07
  Philip Pape: It's about the quality time with loved ones.
• 3:10
  Philip Pape: It's about being present in the moment, expressing gratitude, and all of that can reduce your stress.
• 3:15
  Philip Pape: It's about the experience of being with people.
• 3:18
  Philip Pape: You might find that the eating really isn't that big a portion of it.
• 3:21
  Philip Pape: The older I get, I find that a lot of the time at Thanksgiving is really spent talking with family, hanging out, maybe watching football, maybe playing outside, going for a walk, and then, yeah, we have our meal, but it's just one meal.
• 3:32
  Philip Pape: There's only so much you can eat in one meal.
• 3:35
  Philip Pape: So Thanksgiving in these big holidays, they don't have to be stressful, they don't have to derail your goals.
• 3:40
  Philip Pape: If you have a flexible and a mindful approach, you can enjoy these feasts without guilt.
• 3:43
  Philip Pape: Your time is what matters, not just one meal.
• 3:48
  Philip Pape: So go out and enjoy a stress-free holiday.
• 3:51
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 3:57
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 4:11
  Philip Pape: Until then, stay strong.