Latest / Mocktail Minutes / A Dietitian's Bare Minimums

Transcript

A Dietitian's Bare Minimums · Mocktail Minutes

• 0:22
  Hello everyone.
• 0:23
  Welcome back to this week's episode of Mocktail Minutes.
• 0:26
  This is Bailey and this is Brianna.
• 0:28
  And we have Gannon back on the podcast today.
• 0:31
  Gannon, you wanna say hi?
• 0:33
  Oh, he, he is waving.
• 0:36
  He's like fist bumping.
• 0:36
  Hello.
• 0:38
  I love it.
• 0:39
  Today I am drinking a strawberry limeade.
• 0:42
  Just ingredients, just the flavored water.
• 0:44
  It's not an electrolyte, it's.
• 0:46
  It's a fun drink.
• 0:47
  That's it.
• 0:48
  Nice.
• 0:49
  I'm doing a recess again.
• 0:51
  Tropical Bliss.
• 0:52
  Oh, I like that.
• 0:53
  Can I know.
• 0:54
  Isn't that pretty?
• 0:55
  Very summer.
• 0:56
  I like them'cause they have magnesium and there's, I mean, there's not a ton but a little Yeah.
• 1:04
  It's a fun drink at the end of the day, you know?
• 1:06
  Yeah.
• 1:06
  A little picky up.
• 1:08
  And Gannon has this water.
• 1:10
  Nothing crazy way to hydrate, Gannon.
• 1:13
  loves water.
• 1:14
  I had to ask the doctor because it's like an eight ounce limit at this point, but when he is a year, it goes up to like 32 ounces.
• 1:22
  I was.
• 1:23
  That's great.
• 1:24
  Big jump month.
• 1:26
  So I asked her like, can he have more, like he loves water.
• 1:29
  He takes my cup all the time.
• 1:31
  He chugs it out of his own cup.
• 1:33
  Yeah.
• 1:33
  And he eats with all his food and she's like, yeah.
• 1:36
  So it's probably to make sure that they're not drinking mostly water and not like formula or milk or food.
• 1:42
  Yeah.
• 1:43
  Kidney wise it's good.
• 1:44
  That's what I was worried about, like if it was gonna be too hard on his kidneys.
• 1:48
  But that's fine.
• 1:49
  You're right.
• 1:49
  It's.
• 1:50
  To make sure he is like getting enough to eat and boy doesn't miss a meal.
• 1:53
  That's for sure.
• 1:55
  I mean, it's so good that you looked into that.
• 1:56
  I don't think I even remember ever looking into that.
• 1:59
  I'm a psychopath.
• 2:00
  I look up everything.
• 2:01
  Oh God, I like looked.
• 2:02
  I'm like, oh my gosh, I should have done that.
• 2:03
  Mm-hmm.
• 2:04
  Or like when he is teething the things that I've given him, like we did the Camilla drops and I found this essential oil roll on thing.
• 2:11
  Mm-hmm.
• 2:11
  Before I gave it to him, I did it on myself because I I wanted to know like what it did, and it does in fact numb me up a little bit in there.
• 2:20
  That's kind of nice.
• 2:21
  Yeah.
• 2:21
  Yeah.
• 2:22
  I would try like all of the baby food.
• 2:24
  All the everything.
• 2:26
  Yeah.
• 2:26
  Before people thought it was so weird.
• 2:29
  Oh.
• 2:29
  Anything that I've given him, I've tried for myself.
• 2:31
  Yeah.
• 2:32
  Because like if you don't like it mm-hmm.
• 2:34
  Yeah.
• 2:35
  He's like, thank you.
• 2:36
  Today, I guess let's, let's get into the episode.
• 2:39
  We are talking a dietician's bare minimums.
• 2:44
  So we were thinking about like, should we do this like a level two level up?
• 2:47
  But really I think we're gonna do a dietician's bare minimum.
• 2:51
  So ak, what our own bare minimums are.
• 2:53
  We actually did not even discuss this prior to the episode because I think it'll be helpful just to see.
• 3:01
  How our answers, I would assume they're gonna vary.
• 3:04
  Yeah.
• 3:05
  Because everyone's minimums are gonna vary a little bit.
• 3:08
  Hold on.
• 3:09
  Oh yeah, I know.
• 3:10
  I'm excited for this actually.
• 3:11
  So where should we, oh, are you okay?
• 3:15
  Water?
• 3:16
  You'll check it too hard?
• 3:18
  Yes.
• 3:19
  Okay.
• 3:20
  So.
• 3:22
  I can start let's do number one.
• 3:25
  I have to get breakfast in protein at breakfast.
• 3:28
  Yeah.
• 3:29
  Number two, I balance my starchy carbs out and.
• 3:37
  I think that's super important because like, especially like you're going out to eat, you're on the run.
• 3:42
  Like it's super easy just to like carb, carb heavy all day or just like do carbs all day long.
• 3:49
  Yeah.
• 3:50
  So I really focus to balance it out and I don't stress as much about how many to include in the day, but I'm just like mindful about each meal, I would say, and more of those talking the bare minimums.
• 4:03
  Next thing I would say hydration.
• 4:05
  I made sure to for sure get 60 ounces in.
• 4:07
  That's my minimum.
• 4:09
  And I would say steps.
• 4:11
  Bare, minimum steps.
• 4:12
  I do 7,000.
• 4:14
  Yeah, this is good.
• 4:16
  I, we have similar ones.
• 4:17
  Okay.
• 4:18
  Are those all your bare minimums?
• 4:20
  I think so.
• 4:21
  See, that's where I get into the weeds where I'm like, this is my bare minimum, and I have like 12 things.
• 4:25
  I'm like, but then that's not a bare minimum.
• 4:26
  That's kind of how priority go, priority lists go for me, where I'm like, I have all these priorities.
• 4:31
  I'm like, that's not a priority.
• 4:32
  That's that's whole list.
• 4:34
  Now I do that too, but I like to have like multiple things to think about.
• 4:39
  But it's why I don't use a habit tracker because I'll put like 1700 things on it and then that's not the point of tracking habits.
• 4:46
  Mm-hmm.
• 4:47
  For me, bare minimum.
• 4:49
  Has to be protein, like a high protein breakfast, like whether I'm traveling, whether I'm at home, whether it doesn't, I have to have a high protein breakfast.
• 4:56
  I feel like it sets the mood for the whole day and it really like impacts my hunger for the whole day too.
• 5:02
  So, protein minimum.
• 5:05
  As far as nutrition goes, fiber, I do.
• 5:09
  What I try to do is I try to, yeah, Gannon, it's great.
• 5:12
  I try to make sure I have fiber at every meal, and so that's usually how, like I won't stress about my carbs too much, but I'll think like, okay, whatever carb I'm having at my meal, it has to be like some sort of high fiber.
• 5:22
  So sometimes my meals don't make sense, right?
• 5:24
  I'm like eating something random and then I have like a handful of blueberries, but I'm just thinking if I have fiber at every meal.
• 5:31
  Cool.
• 5:31
  I'm killing it.
• 5:32
  On the minimum front.
• 5:35
  And then I would say steps is also mine because I feel like it's so easy to not be able to work out, especially when things are crazy or something comes up.
• 5:43
  But I feel like I can always get steps in.
• 5:45
  And at this point I really like it outside and I try to do something outside, but at this point I've set myself up to where like I have a treadmill, I have a walking pad, I can go outside.
• 5:53
  Like I literally have no.
• 5:56
  No excuse.
• 5:56
  Like yesterday I made a goal of like hitting a certain amount of steps every day in June.
• 6:01
  And of course yesterday was like Kate woke up at like one 30 in the morning vomiting.
• 6:07
  And I was like, well, I guess my steps aren't happening today.
• 6:09
  And I was like, no, I'm gonna at least do the minimum.
• 6:11
  And I got on a treadmill in my pajamas and bare feet and I watched like 10 minutes of The Real Housewives and I was like, nailed it.
• 6:19
  This is not something I achieve every day, but sleep.
• 6:23
  I really try to make sure I'm getting like more than six hours of sleep.
• 6:27
  I definitely think the goal should be way more, but I'm like not well if I don't sleep.
• 6:33
  Yeah, and I get that and that.
• 6:35
  So I would say that used to honestly be my bare minimum.
• 6:39
  The reason why I don't classify that with my bare minimums right now.
• 6:45
  Is because, I mean, sometimes there's nothing I can do about it.
• 6:49
  Like Dan's breathing, I can't do anything about him being awake.
• 6:53
  Mm-hmm.
• 6:54
  But you know, I still try and focus on habits that will give me better sleep.
• 6:58
  Yeah.
• 6:58
  So it's like scrolling on my phone.
• 7:00
  I'm not gonna be on my phone because I wanna get that good deep sleep.
• 7:04
  If I'm on my phone before I go to bed, I'm not getting that deep sleep.
• 7:08
  And so I do try and like set myself out for habits to get like the best out of that.
• 7:13
  That's where too, I don't do strength training as my, yeah.
• 7:20
  Mm-hmm.
• 7:21
  As my bare minimum.
• 7:23
  Because there are some days where, again, it's nothing that I did, but I'm sitting on six hours of sleep and I still wanna move my body because if I keep moving, that's actually gonna help my sleep the next night.
• 7:39
  So.
• 7:40
  Then I kind of adjusted of, okay, didn't get great sleep, no strength training, but we're gonna definitely give them steps in.
• 7:45
  Yeah.
• 7:46
  Yeah.
• 7:47
  And I think like that's a good thing to bring up because seasons of life are gonna change your bare minimum and your bare minimum, you guys is literally things, you're like, I have to clinging to this for like my sanity and I'm holding myself accountable, accountable to this so I can keep moving forward.
• 8:04
  And it's okay to change those.
• 8:05
  Like mine would not have been sleep like four years ago.
• 8:10
  Absolutely not.
• 8:10
  Like I would've been just setting myself up for failure.
• 8:13
  So thinking like I can adjust these things.
• 8:15
  I feel like something else, like we can talk, like we should hit on stress just because I feel like we talk about stress much.
• 8:22
  Something I've been doing recently is like bare minimum.
• 8:25
  If I'm having a really stressful day, I'm really, really mindful of my phone and caffeine.
• 8:32
  Which is hard because like when you're stressed, you want to like, you know, look at your phone, you want a little happy drink.
• 8:38
  So that's two.
• 8:39
  That's two things that like lately I have been like, no, if I'm already so stressed out, I'm gonna do this.
• 8:46
  Mm-hmm.
• 8:47
  Yeah.
• 8:47
  I like, how's agreeing with you?
• 8:48
  I know.
• 8:49
  He's like, yeah, girl, you're killing it with fiber and stress management.
• 8:54
  Mm-hmm.
• 8:55
  Yeah.
• 8:55
  Mm-hmm.
• 8:56
  Yeah.
• 8:56
  Good idea.
• 8:57
  Yeah.
• 8:58
  And I would say the phone is tricky because it is, it's such a habit to just like pick up your phone and look at it like we should probably count the amount of times we pick up our phone during the day or like I carry it around with me when I'm at the house, like working.
• 9:14
  And I think I.
• 9:15
  Where I have a trouble, a little hard time kind of drawing those boundaries is that I do work from my phone too.
• 9:21
  Yeah.
• 9:21
  Yeah.
• 9:21
  And so it just becomes a habit, like while I'm working to look at it, but then at like nighttime, I've been, I'm pretty good.
• 9:28
  I actually hardly ever have my phone at night lately.
• 9:31
  Yeah.
• 9:32
  I don't think people will understand how hard it is to like try to have a presence on social media and then have a boundary with your phone.
• 9:39
  Mm-hmm.
• 9:39
  It's so hard, which is why I like never post on social media, which is also not the answer.
• 9:44
  When you're trying to have a business.
• 9:47
  Yeah.
• 9:47
  We gotta find that middle ground.
• 9:49
  Yeah, we really do.
• 9:50
  Like right now.
• 9:51
  Yeah.
• 9:52
  But it is hard and Or you'll just like catch yourself open, like unlocking your phone for like no reason.
• 9:58
  Yeah.
• 9:58
  It's like, what, where was I just gonna go with this?
• 10:00
  Mm-hmm.
• 10:01
  Or you're just like flipping through all your apps.
• 10:03
  You're like, why am I doing okay?
• 10:05
  Stop it.
• 10:05
  Mm-hmm.
• 10:06
  Stop it.
• 10:08
  Yeah.
• 10:08
  So whatever you can do to like kind of put yourself in focus and not thinking about these things as a punishment, which I'm not gonna go too much into this today'cause we're gonna go over this actually.
• 10:19
  And then our next episode is talk about like, these habits are punishment, they're not punishments.
• 10:25
  No talk about that next episode.
• 10:27
  But the idea with these bare minimums, and again, it's okay if yours aren't the same as ours.
• 10:33
  You have to kind of meet yourself where you're at.
• 10:36
  So if you're at the point of you're like, okay, I'm getting 2000 steps per day, maybe three or 4,000 is your minimum right now.
• 10:45
  Yeah.
• 10:45
  And you're drinking a 40 ounce soda every day.
• 10:51
  Okay.
• 10:51
  Your minimum, like, let's focus on water.
• 10:53
  Mm-hmm.
• 10:54
  if your meals are all over the place, if you're skipping breakfast, okay, do breakfast.
• 10:58
  If you're skipping lunch, pack your lunch.
• 11:00
  Like you have to adjust these to what you need in your life to support your goals in the best way possible when you're like down in the dumps.
• 11:09
  Yeah.
• 11:09
  'cause these are things that you're gonna do when you're having an off day.
• 11:14
  That way it's never, I have to restart.
• 11:17
  It's like, all right, we just bump it up a little bit more.
• 11:19
  We got our bases down.
• 11:22
  Elevate.
• 11:23
  Yeah.
• 11:23
  You have to have bare minimums and I, I'm glad we're gonna I'm glad.
• 11:26
  Yeah.
• 11:27
  I'm glad we're gonna talk about the whole punishment thing.
• 11:30
  'cause I think I have that conversation like every single day.
• 11:33
  Mm-hmm.
• 11:33
  That I, with people, it's like, this is stuff that's supposed to make you feel good.
• 11:38
  You know what I mean?
• 11:38
  Like, I'm not walking'cause I'm punishing myself, I'm walking so that I can feel good, you know?
• 11:44
  Same with like breakfast, sleep, like.
• 11:45
  I dunno why we do that.
• 11:47
  So yeah, I'm gonna stop'cause then I'm gonna get into like a introduction to the next that episode.
• 11:52
  So I won't do it.
• 11:53
  But these are things, think what makes me feel good.
• 11:56
  What really just sets me up and makes me feel just a little bit better when things are crazy.
• 12:02
  Yes.
• 12:04
  We want you to take away from this episode of deciding, start with three bare minimums.
• 12:09
  I know we listed off a few, start with three maybe.
• 12:14
  I don't know.
• 12:14
  I think I always like to pick things that fall behind easier because it just brings it to the forefront of your mind.
• 12:21
  And I know like when I am just like.
• 12:24
  Flying by the seat of my pants.
• 12:26
  It's like hydration goes out the window.
• 12:27
  I look at my watch, I watch 4,000 steps and great.
• 12:31
  So that's why I include those as part of my bare, so I think that helps to decide it.
• 12:35
  Anything else that you would say helps to decide the bare minimums?
• 12:39
  Yeah, I would say like sit down and figure out what is it that just makes me feel so chaotic.
• 12:46
  Maybe there.
• 12:47
  So like if it's the constant skipping breakfast chaotic or something that it's like, I know I do this, I feel so good when I do this, and okay, then that's something you should do when things are like wild.
• 12:57
  So either the most chaotic thing or the thing that you know is gonna make you feel the best.
• 13:02
  Mm-hmm.
• 13:03
  Yeah.
• 13:03
  Yeah.
• 13:04
  Because once you start doing it, you can build on it.
• 13:07
  That's the thing.
• 13:07
  You're trying to build momentum when you're just like, nah.
• 13:11
  Mm-hmm.
• 13:13
  Yes.
• 13:13
  And a lot of these things, they become so easy where you don't have to think about'em.
• 13:18
  So, and that's where.
• 13:20
  I guess I necessarily don't think of like protein necessarily as a bare minimum because I'm so used to just always having protein.
• 13:27
  I don't really have to think about it.
• 13:29
  Yeah.
• 13:29
  Breakfast can be more challenging, like when you're out, because I mean, for my bachelorette party, for example, we are going to this donut place that I love, but.
• 13:38
  It's not like donuts are gonna be the breakfast, so I'm gonna prioritize eating some protein and some fiber before going, enjoying my donut.
• 13:48
  And then we're getting lots of movement in because we're gonna be in Astro and Dancing.
• 13:52
  Oh, fun.
• 13:54
  That's gonna have so much fun.
• 13:56
  Like we have lots of movement plans.
• 13:58
  Oh yeah.
• 13:58
  I feel like movement is super easy when you travel.
• 14:01
  Oh yeah.
• 14:02
  That's just my, yeah.
• 14:03
  Mm-hmm.
• 14:04
  Exciting.
• 14:06
  Yes.
• 14:07
  Alright everyone, we hope you found this episode helpful as your part two to your bare minimums.
• 14:12
  If you missed the first one, go back to that one.
• 14:14
  If you're kind of just getting started with everything, start with some of the suggestions there and then you can kind of level up based on how we kind of adjust'em for ourselves in this episode.
• 14:26
  Yeah, I like it.
• 14:29
  Have a great week everyone, and we'll be back next week in a brand new episode.
• 14:33
  Bye bye.