Latest / Mocktail Minutes / Holiday Hacks

Transcript

Holiday Hacks · Mocktail Minutes

• 0:22
  Hello everyone, this is Bailey, and welcome back to this week's episode of Mocktail Minutes.
• 0:28
  Good morning! That introduction was so weird.
• 0:33
  I've been watching that for a long time.
• 0:35
  Anyways, good morning.
• 0:37
  It's early.
• 0:39
  We usually don't record this early.
• 0:40
  We're doing it before we start our workdays.
• 0:44
  It's early.
• 0:44
  It's a Monday.
• 0:45
  It's early.
• 0:46
  It's two weeks before Christmas.
• 0:50
  So we're just, we're a little out of whack.
• 0:52
  We've been sick.
• 0:53
  It's, bear with us.
• 0:55
  Yep.
• 0:57
  We're here guys.
• 0:58
  Yeah, we're here.
• 0:59
  What are you drinking this morning?
• 1:01
  Oh, yeah.
• 1:02
  Oh my goodness this morning.
• 1:03
  I am drinking a sound It's a sparkling water with tea and botanicals, but it's the blueberry cinnamon hibiscus tea flavor That sounds good.
• 1:15
  I'm on my super coffee pick still.
• 1:17
  I'm having a pumpkin pie latte Did you have this one a couple episodes ago?
• 1:22
  No, I don't think I've done the pumpkin one.
• 1:24
  The pumpkin's pretty good, and I'm not a huge, I'm not a huge pumpkin fan, so I feel like that's saying a lot.
• 1:30
  Yeah.
• 1:32
  I'll have to try that one.
• 1:32
  I'll see if my store has it.
• 1:34
  Mm hmm.
• 1:35
  But yeah, this week we are talking about your holiday hacks, because I don't know about you, but I have my first Christmas party on the 15th.
• 1:44
  So, yeah, this week.
• 1:47
  So yeah.
• 1:48
  Hopefully we catch you guys before all your Christmas parties because you probably have multiple.
• 1:53
  I do.
• 1:54
  Yeah.
• 1:54
  I started the 15th and then yeah, I have like five more after that, but I love it.
• 2:00
  It's fun.
• 2:01
  So we're going to talk to you about your holiday hacks to get you through the holiday, whether you're working on weight loss or just being healthier and feeling good in general.
• 2:11
  Top ten hacks to get through it without a holiday hangover because no one wants that.
• 2:18
  Yeah, exactly.
• 2:19
  Ways to navigate the holiday.
• 2:22
  So starting with number one, this one is my favorite one, but fiber and protein first, like going into your holiday, whether you do it before you even leave your house, like maybe you're going to an event that's like holiday dessert vibes, then just eat it at your house.
• 2:39
  It's not a weird thing.
• 2:41
  It's just deciding how you want to feel.
• 2:43
  We say this all the time because I feel like a lot of things can kind of get misconstrued and be like, Oh, that's dieting behavior.
• 2:49
  I'm like, It's not dieting behavior.
• 2:51
  It's feeling good behavior.
• 2:56
  Yeah, well, because it's all how you think about it.
• 2:58
  So if you are someone who used to eat a meal before you went to a party because you weren't allowed to have any of the food and that wasn't on your plan and you were tracking everything, that, okay, that is dieting.
• 3:11
  But if you're like, okay, I'm going to this party later, it's probably just going to be drinks and desserts.
• 3:17
  You know that having a full meal of just drinks and desserts isn't going to make you feel great.
• 3:22
  So having a game plan before that, that's not diety.
• 3:26
  Because on the, on the other end of the spectrum, you also can't just go, you can if you want to, but you can't just go and make a full meal out of desserts and be like, I feel great.
• 3:36
  You know, like it's, when it comes to being diety, it's all about your mindset and like why you're doing something.
• 3:44
  Yeah, the intention behind it, which we talked about a lot in that one episode about eating with intention.
• 3:49
  But yeah, I would say that's a good point.
• 3:51
  If you think it's dieting, maybe evaluate like what are your intentions behind it?
• 3:56
  Is it actually being helpful or is it something that like you're trying to avoid that maybe you're not?
• 4:00
  You may not necessarily need to so thinking about it in that type of way.
• 4:06
  So yeah, you could either eat before because if I go to a party and it's like desserts and drinks, like it's very hard to stop eating because I mean, biologically carbs don't shut down your hunger hormones as easily as protein does.
• 4:23
  So if we're eating.
• 4:26
  I don't know, like all these dips and chips and it's not dessert, but it's still a carbohydrate buffet.
• 4:33
  And then like we have cookies and then like cake balls and all these different desserts.
• 4:37
  Yeah.
• 4:37
  It's going to be a lot harder to stop eating.
• 4:40
  And then it's like that 30 minutes later where we're like, okay, now I'm going to throw up type of feeling.
• 4:46
  Right.
• 4:46
  Or we just, we have like that crash.
• 4:49
  So just think about like, you know, kind of how we talked about in that eating with intention episode.
• 4:55
  Why are you, why do we eat right?
• 4:57
  We eat because we need to be nourished.
• 4:58
  We need to have energy.
• 4:59
  We need to feel full.
• 5:00
  We need to give our body what it needs.
• 5:02
  It's really hard to do that just on like holiday desserts.
• 5:07
  So you can still have those things, but going into it, eating fiber and protein first is always gonna set you up.
• 5:15
  And then maybe they have those options there, right?
• 5:19
  Go to there first.
• 5:20
  mm-Hmm, even at your holiday meal, like the scope out, what are the vegetables available, what are the protein options available?
• 5:26
  And then as far as like appetizers, I think these are a good place to start because I mean, personally, if.
• 5:33
  Most of my holiday parties were bringing like a side dish or an appetizer type thing.
• 5:38
  So then I always think about, all right, since I'm wanting protein and fiber first, how can I bring protein and fiber?
• 5:45
  Because not everyone does that.
• 5:47
  So then I'm putting that responsibility on myself to be like, okay, I know if I have this, this is going to make me feel a lot better throughout the night.
• 5:55
  So then I'll do things like deviled eggs.
• 5:57
  You can do a veggie tray with a dip, even if you did like the cottage cheese and ranch seasoning dip.
• 6:02
  That's perfect.
• 6:04
  Trail mix is a good one.
• 6:05
  Like throw in some different nuts and some like freeze dried apples or something like mix it up.
• 6:10
  However you want to do your trail mix, get some healthy fats in there, get some protein.
• 6:16
  You'll get a little fiber too.
• 6:18
  You could do like buffalo chicken dip, bring some veggies to dip with it, or some the simple mills crackers are my favorite right now, so those would be perfect to go with it.
• 6:27
  And then like the charcuterie boards that are super popular right now, those are fantastic because you get your protein from your different types of meat.
• 6:36
  I love the prosciutto on it.
• 6:38
  And then, you have your cheese options, you can throw on vegetables, you can throw on fruits, you can really put whatever you want on them, and Those were great.
• 6:49
  You could put all kinds of, like, stuff on that.
• 6:51
  Yes.
• 6:52
  And they're festive.
• 6:53
  Yeah, and they're so cute.
• 6:55
  My so my boyfriend's cousin, she works for a company and puts together charcuterie boards and like grazing tables and everything.
• 7:04
  They always just look so good.
• 7:06
  Yeah.
• 7:07
  So go into your holiday party with that game plan.
• 7:12
  Still allow yourself to have foods that you enjoy, but you're going to be able to do it in a much more controlled way and in a way that just feels good.
• 7:19
  Whether you're trying to lose weight or not.
• 7:21
  Let's see.
• 7:22
  Go to appetizers that you do?
• 7:25
  I like doing dips because they're really, like you said, they're really easy to add like protein to.
• 7:30
  I always think of like the veggie sides because I feel like everybody forgets.
• 7:35
  The veggies or if it's a veggie, it's like a starchy one like the potatoes and like stuff like that, which is fine But I always try to do something with like carrots something with Brussels sprouts and I've gotten real creative Because my family hates vegetables like my extended family I will say like so I've gotten real creative over the years being like hey This is good, but it tastes so, so, you know.
• 8:01
  I think brussels are a good option because I feel like I used to not really know how to cook them.
• 8:06
  Like you got the steamable bags and I tried them and I was like, this is disgusting.
• 8:10
  But like if you flavor them up or roast them, they taste a lot better.
• 8:14
  So it could expose other people too.
• 8:17
  Different vegetables.
• 8:18
  I either roast them with some like balsamic vinegar, which is always a go to or you can make like a parmesan type Squished parmesan crispy ones.
• 8:29
  Those are always good But yeah, if you've tried brussels sprouts and you just like steamed them or they're gonna taste horrible.
• 8:34
  They really do They really do but make them good.
• 8:38
  Yes, you can definitely make them good and there's also some with a pomegranate seeds I think I've seen I have so many saved, I have so many saved recipes on my Instagram of like different Brussels sprouts.
• 8:52
  I'm like, Ooh, I'm gonna make this.
• 8:53
  I haven't done it yet.
• 8:53
  So when I do it, I'll share it with you guys.
• 8:55
  Instagram is where my saved recipes go to die.
• 8:58
  Like they just never happen.
• 9:00
  Yeah, exactly.
• 9:02
  Like, but I need to do it.
• 9:03
  And then when I do it, I need to record it so I could share it with you guys.
• 9:07
  Cause I'm so bad about doing that.
• 9:09
  Like my husband's always like, why didn't you like record this?
• 9:11
  I'm like, I don't know.
• 9:13
  It actually is really hard to record a recipe, guys, like, it takes a lot of work, and I think it, literally, I swear it doubles the time as what it would take normally because like you have to get the good lighting, you want to get the good angles, you want to make it like look nice.
• 9:29
  Yeah, you have to make it look nice.
• 9:30
  It takes so much more work than anyone's talking about.
• 9:33
  After starting to like record the wet little recipes I've done, I have such a different view on influencers like It's, it's a full time job.
• 9:42
  Yeah.
• 9:42
  I can't do it.
• 9:43
  Like, I think about them setting up to like, clean their house, and like, I know how much work that took.
• 9:48
  You had to like, move your tripod.
• 9:50
  Mm hmm.
• 9:50
  It's a lot.
• 9:52
  And then like, you go to record it, and then you look at it, and you're like, Wow, my counter actually looks disgusting.
• 9:58
  And so, like, sometimes I'm like, eh.
• 10:00
  It's fine, but sometimes I'm like, well, now I gotta restart.
• 10:04
  I did it.
• 10:04
  I did one the other day and I was like, oh, my oven is so dirty.
• 10:10
  And I don't ever really look at it.
• 10:11
  I know, like disclaimer, I don't clean my oven.
• 10:14
  I need to.
• 10:15
  I know it's probably gross.
• 10:16
  I just, but I was like, oh my gosh, like people can't know I live like this.
• 10:20
  How does it get so dirty?
• 10:21
  I'm so confused.
• 10:23
  I blame our oven on Josh because, so when you cook a pizza, like a Jack's pizza, do you put it on a pan?
• 10:30
  Yeah, he does not put it on a pan.
• 10:34
  So naturally, like, it just falls off of it.
• 10:38
  And it just goes to die at the bottom of the oven and just cakes on and burn.
• 10:44
  I feel like it says just place on rack.
• 10:48
  It does.
• 10:49
  But like, how do you take it out?
• 10:51
  He, I don't know.
• 10:53
  That's a him thing.
• 10:54
  Either put it on a pan.
• 10:56
  Or clean up the oven afterwards.
• 10:58
  He's like, well, it's hot.
• 10:59
  And then I don't think about it and I don't forget.
• 11:01
  And I forget.
• 11:01
  I'm like, okay, fair.
• 11:03
  But also you're driving me nuts with burnt pepperonis at the bottom of the oven.
• 11:08
  Like melted cheese that's like smoking off later on the next time you use it.
• 11:13
  Yeah.
• 11:14
  I feel you.
• 11:15
  Yes.
• 11:16
  So yeah, recipe meals are hard, but I try and, I try and just share things that I do.
• 11:22
  I need to get better at it.
• 11:24
  I know it's hard.
• 11:24
  It's hard out here.
• 11:25
  Okay.
• 11:26
  Fiber and protein first.
• 11:27
  Our next one is, what do you enjoy?
• 11:31
  So I think we're thinking about this, like decrease the amount of carbs for sweet.
• 11:35
  So, okay.
• 11:37
  Correct me if I'm wrong.
• 11:38
  Cause this is my take on it.
• 11:39
  I feel like when we get in a situation where we're just like at a holiday event or a party, everything looks so amazing.
• 11:46
  It's so great.
• 11:47
  And we're just like, let's load it up.
• 11:49
  I want everything.
• 11:50
  But we actually kind of just like, Eat things that we don't really enjoy like I know I've been guilty of this.
• 11:56
  I'm like, why am I getting all of this?
• 11:59
  I don't really love it when I could just be eating the things that i'm like, oh, I really enjoy eating So I think it's a good mindset thing.
• 12:05
  I would say definitely a mindset thing I think it may be like an overwhelming type thing because it's I mean, it's like it's a buffet style We talked a little bit about this and our episode we did around thanksgiving, but it is overwhelming when you have all these different options because There's just so many options.
• 12:24
  So I think kind of going in before, like, just have your game plan.
• 12:29
  What foods do you really enjoy?
• 12:30
  What are you looking forward to?
• 12:32
  And then adjust as needed.
• 12:34
  Like if you don't really care about the potatoes because you have potatoes every week at home, great.
• 12:39
  And you're like, I'd rather have a piece of chocolate cake.
• 12:44
  Well, I think it's perfectly fine to decrease the starchy carbs for your actual meal.
• 12:49
  and use that as your dessert.
• 12:52
  Again, not a dieting thing.
• 12:54
  It's just a blood sugar balancing thing.
• 12:57
  And it can be super helpful.
• 12:58
  Now I don't recommend this at every single meal.
• 13:00
  It'd be like, Oh, I'm gonna eat a brownie every night because I'm not going to eat my potatoes.
• 13:04
  Like, no, that's not what I'm saying at all.
• 13:06
  Cause you still get benefits from your starchy carbs.
• 13:09
  You're going to have more nutrients than your brownie.
• 13:11
  Like that's obvious.
• 13:13
  I know that, but I think in certain situations, it's fine to decrease those starchy carbs.
• 13:18
  From the regular meal, because you already know you're gonna have dessert.
• 13:22
  Perfectly okay.
• 13:23
  Yeah.
• 13:24
  I think it's a good game plan if you just think of it, like, in terms of, like, what is this doing to my blood sugar?
• 13:29
  You know, it's Cause most of us are not going out and, like, doing much at our holiday parties.
• 13:34
  We're kind of, like, lingering around.
• 13:36
  We're, like, talking.
• 13:37
  We're hanging out.
• 13:38
  So, yeah.
• 13:41
  Just think about like, what starchy carbs am I eating?
• 13:43
  And then I think another thing that happens and this might be why people kind of just load up their plate is I think, and this could be a whole episode in itself.
• 13:51
  I think people really struggle with like talking to people about their plates.
• 13:56
  Like, most people are like, oh, why aren't you doing that?
• 13:59
  Or try this, have more of this, or why don't you like that?
• 14:03
  Or, you know what I mean?
• 14:04
  And I think people just feel pressured.
• 14:06
  And so instead of them just being like, oh, I'm just.
• 14:09
  I don't really enjoy that or I don't really want it like they try to be nice and they just try to avoid conflicts They're like, okay, like give it to me and then we're kind of like mindlessly eating That's like a whole episode.
• 14:20
  I'm sure yes.
• 14:22
  So just deciding like what do you really want?
• 14:24
  You can adjust your plate.
• 14:25
  And I mean I've had comments said to me like, oh you're being so good.
• 14:29
  You're the dietitian I'm like, I mean, I'm just eating what I want And that always happens to us, I'm telling you, every time.
• 14:37
  This is why like sometimes, and it drives my husband crazy, I won't tell people what I do.
• 14:42
  Oh yeah, Like, yeah, like I won't.
• 14:44
  Like, why?
• 14:46
  Because I know as soon as I do it, they're going to be looking at my plate, they're going to be like, oh.
• 14:50
  Well, why are you getting fries?
• 14:52
  Or, oh, are you getting that salad because like, you're good?
• 14:55
  And I'm like, you know, and then it's like, Oh, this is what I do to be healthy.
• 14:58
  And like, I don't eat strawberries because they're so high in sugar.
• 15:00
  And it's like all this crazy stuff.
• 15:03
  Nope.
• 15:03
  I don't want, I don't, we don't like those conversations.
• 15:06
  So we get it.
• 15:07
  But yeah, we don't like to talk about our plates when we're at it.
• 15:12
  Social gathering, like, we're not paying attention to your plate.
• 15:16
  Just do what you need to do.
• 15:20
  I pay more attention to like, other things that people would never.
• 15:24
  Like, I'm paying attention to weird things.
• 15:27
  it's all related to food.
• 15:28
  I don't know if I'm going to point them out.
• 15:29
  Cause I don't want anyone to be like, oh my gosh, should I do that?
• 15:32
  I think we're more interested in the things you don't eat and how your attitude is around food.
• 15:37
  And I'm not saying like, things you don't eat, like, oh my gosh, they didn't get all the desserts.
• 15:41
  I'm just saying like, your attitude around food and like your mannerisms.
• 15:44
  We care more about that than if you were to like walk up and go get yourself a piece of cake.
• 15:48
  Yeah, I, no, that is a really good point.
• 15:50
  I, I do pick up more around like what people are saying before a meal or like after a meal than What you're actually eating at that time or like, if you're like, oh, I shouldn't be eating this, you know, people that do that.
• 16:06
  I'm like, well, let's talk about that.
• 16:09
  Let's talk, but I'm not gonna do it.
• 16:10
  Don't worry.
• 16:11
  I won't do it.
• 16:12
  Yeah, I want to get out my notes and get my dietitian hat on and talk about that a little bit more.
• 16:21
  Yeah, I will.
• 16:23
  So next one is making your drinks.
• 16:26
  I think this is a really good one because Holidays comes alcohol.
• 16:32
  We have a whole episode on alcohol, but overall, just being mindful about what drinks you're including because they can also make you not feel so great.
• 16:40
  They can also make your blood sugars go all out of whack.
• 16:44
  So, I mean, overall, just stay hydrated.
• 16:46
  Bring your Yeti with you, drink that, but also have a fun drink if you want it.
• 16:51
  Yeah, stay hydrated.
• 16:53
  Think about, a lot of the holiday drinks have a lot of sugary stuff in them because they're fun and they're festive.
• 16:58
  And if you can steer clear of those, great.
• 17:02
  But if you want to have one, I would say don't have those the whole night.
• 17:06
  Like, have one and then maybe switch to something else that's not as sugary and is like a little bit of a better option.
• 17:13
  Because you're going to feel like crap the next day.
• 17:15
  Mostly because all the sugar.
• 17:17
  Yeah, all the sugar and you're just eating different than you typically would so lots of factors add up so just doing what you can.
• 17:23
  There.
• 17:23
  Yeah.
• 17:24
  What's the next one?
• 17:25
  The next one is no skipping meals.
• 17:28
  I don't think we really need to say a whole bunch about that because that's like what our entire episode was about previously.
• 17:35
  Yeah.
• 17:36
  So.
• 17:36
  Go listen to it if you haven't.
• 17:39
  Go listen to it because if you're someone who's like, Ooh, I'm saving up for the holiday party tonight.
• 17:43
  Meh.
• 17:44
  Go listen to that episode.
• 17:45
  That's it.
• 17:46
  I'm not going to go on a tangent.
• 17:47
  Because we'll be here for another ten minutes.
• 17:49
  What's the next one?
• 17:51
  Number five.
• 17:51
  I'm satisfied.
• 17:53
  Not feeling overstuffed.
• 17:54
  Like, don't overstuff yourself.
• 17:56
  So, I think this is a hard thing people struggle with, especially in a social setting, is we're, we're a little bit, like, mindless with how we eat.
• 18:04
  And then all of a sudden we're like, oh, I'm really full.
• 18:07
  Like, I wasn't really paying attention to that.
• 18:08
  Or, it's just how we think about the holidays.
• 18:12
  Like, it's so normal to be like, oh, I ate so much.
• 18:15
  Like, I'm stuffed.
• 18:16
  Like, Yeah, it's like who cares I'm gonna restart in January like we don't have to restart in January Yeah, you don't have to stuff yourself at every holiday event again You're gonna feel so much better going home and not Feeling like you have to like unbutton your pants and veg out because you can't breathe because you're so full that type of feeling Yeah, like you just need to take a nap because yeah, you can stop when you're full Stop before.
• 18:44
  I would say stop when you're satisfied.
• 18:46
  It takes a little while for your body to register like, Ooh, I am very full.
• 18:51
  So if you eat until the full feeling, that's when you're going to feel like crap.
• 18:56
  Well, it goes along with that is, if you're doing your fiber and protein with your meal, That is going to help you get full and also that process of shutting down those hunger hormones.
• 19:08
  And when your blood sugar is more balanced throughout the day and with your meals, you're going to be able to recognize your hunger and satiety cues a lot better, which is a huge reason why neither of us really require our people to calorie count or anything, because you just learn to work with your body.
• 19:26
  You're paying attention to those cues and you can because your blood sugar isn't crazy.
• 19:32
  Yeah, I like to call it eating like a normal person.
• 19:36
  I feel like a lot of people don't understand what that means.
• 19:38
  Yes.
• 19:39
  You can eat like a normal person and life will be great.
• 19:44
  Next one, I mean, we kind of already touched on because we combined it with the other one, but water, just staying hydrated.
• 19:50
  It's going to be super important.
• 19:51
  Just always have your security blanket water bottle with you.
• 19:55
  In general, about half your body weight in ounces is kind of a good rule of thumb to aim for.
• 20:01
  Now, if you are working on weight loss, you can use more of like An ideal weight or like a weight that you know, you've been at before and felt comfortable.
• 20:10
  You can use that weight instead Yeah, like if you're like, Oh, I mean, I have like 50 pounds to lose, for some people that's like, Oh, I'm drinking a gallon of water a day.
• 20:19
  I don't think that's necessary.
• 20:21
  You can use your ideal body weight.
• 20:23
  Or if you're someone who just does require more water, definitely adding minerals to it so that you're properly hydrated.
• 20:29
  We're going to have a whole episode on that, but yes, with our mineral expert.
• 20:34
  Yes.
• 20:35
  I'll leave that there.
• 20:36
  Cause she does such a good job at explaining why your cells need certain minerals to be properly hydrated.
• 20:44
  And I will just say, if you're someone who's like, gosh, I keep hearing about this.
• 20:47
  Just try it.
• 20:48
  Cause you will notice a difference.
• 20:49
  Oh, yeah, definitely.
• 20:50
  100%.
• 20:52
  There's that one.
• 20:53
  Number seven is physical activity with your family.
• 20:56
  I like this one because you're still able to like spend family time together.
• 21:01
  You're still doing stuff with the family.
• 21:03
  You know, if you go and you have like a holiday party, just taking a walk after or going outside and if there's kids there playing a game outside.
• 21:13
  You're gonna feel so much better because you're able to utilize All that glucose that you just ate, and you're gonna feel better.
• 21:20
  Yes, and I thought this one was important to bring up as well because so often when I have, especially moms that I'm working with, it feels like all these things that you're doing has to be like a mom thing, like meal prepping, going to the gym, you know, like the stress management things, but.
• 21:38
  I think it can be super helpful to include your kids because it's something that they will benefit from as well.
• 21:44
  I mean, even like the stress management, having your kid do some meditation with you doesn't hurt them and maybe it could really help them if they're a very anxious child or something.
• 21:55
  So including your kids with habits you're trying to instill where it doesn't be like, Oh, mom has to take a break from Christmas because I have to go downstairs and go work out.
• 22:06
  Like.
• 22:07
  Include your kids.
• 22:08
  Maybe they want to work out with you.
• 22:10
  Maybe you do, like, a fun Zumba video with them instead.
• 22:14
  Or if it's snowing, go outside and go sledding.
• 22:17
  Like, walking up and down a hill, that's a lot of work.
• 22:21
  It is a lot of work and I, and I'm always telling mom says too, because they are like, I struggle with movement and I feel like I have to just dedicate so much time to it on my own.
• 22:32
  And it's like, we have the potential to be doing so much more movement every day without taking just, you know, solo time for ourselves.
• 22:41
  Yeah.
• 22:41
  Getting outside and playing with your kids, getting, I've said this before, if you have a trampoline, you should try it.
• 22:47
  Because that is rough.
• 22:49
  That is rough.
• 22:50
  Anyway, but like, you know, kids usually get gifts for Christmas.
• 22:53
  They usually have like some outside toys.
• 22:55
  Like, if your weather is nice and you can go outside, like walk up and down the street, like hang out with them, play basketball with them, do something.
• 23:03
  It's gonna feel good.
• 23:03
  And then everybody's gonna feel good because we're getting out of the house and we're getting movement.
• 23:07
  Everybody needs movement.
• 23:08
  I think sometimes we think about this as like just an adult thing, but like kids need movement too.
• 23:15
  And I think it was like three or four years ago here where we had like a Christmas that was 65 degrees outside, very rare for Missouri weather.
• 23:25
  And we set up like a huge volleyball net and everything.
• 23:28
  And my family, my mom's side.
• 23:30
  Is very large, like I have like 30 cousins.
• 23:34
  I don't even know how many anymore, but we have lots of us running around.
• 23:38
  So we were able to play just like volleyball with each other.
• 23:41
  We had T balls out.
• 23:42
  We had jump ropes and that was like the most fun Christmas.
• 23:45
  I mean, obviously we can't do that every year.
• 23:47
  Cause it's, like I said, very rare to have a Christmas that warm, but just doing things like that to, with your family.
• 23:55
  And it can be a lot of fun.
• 23:56
  I can even still remember being a kid and playing, like, Catch the Flag outside with, all my cousins and my aunts and uncles, during Christmas.
• 24:03
  Like, those things are fun.
• 24:06
  Yeah.
• 24:06
  Maybe think about it.
• 24:07
  Maybe this will, like, encourage you to, like, oh, I want to make sure my kids have memories like that.
• 24:12
  Whatever it is.
• 24:13
  The next one is enjoy dessert.
• 24:17
  So I think this one what I was thinking about, like, as we put this list together was just enjoy it.
• 24:24
  Like, don't make it a huge mind boggling event where you're thinking about every single thing.
• 24:31
  Another thing I think with this is that we don't have to substitute everything.
• 24:37
  Where I think substitutions can be great, you know, like the cottage cheese ranch dip.
• 24:44
  It's a great high protein thing or like the cottage cheese cookie dough or whatever.
• 24:47
  We're doing cottage cheese now.
• 24:49
  I think those can be, yeah, I mean, I think those can be helpful to add their protein.
• 24:54
  But it doesn't mean every time you want to make a cookie dough you have to use cottage cheese, like If you want to make a brownie, you don't have to do a black bean brownie.
• 25:04
  And they do taste really good.
• 25:05
  Actually.
• 25:06
  It sounds super weird, but they taste good.
• 25:09
  But if you'd rather just have the regular brownie, just have it.
• 25:13
  If you want to do the black bean brownies, because you truly enjoy them.
• 25:17
  And you don't care either way, you want to add more nutrients, go for that.
• 25:20
  So, enjoy it and realize that you don't have to substitute your entire life away.
• 25:25
  and I think this is important because sometimes, and most of the time, I feel like we overdo things because we're like, we're not supposed to have it.
• 25:34
  And we've talked about this a ton of times, like the last supper type thing.
• 25:37
  Yeah.
• 25:38
  So if you go into a situation and you're like, you know what, there's going to be tons of dessert there.
• 25:42
  I'm definitely going to get dessert once you just prep your mind that way.
• 25:45
  It's easier to make different choices during your meal, prioritizing protein and fiber, and then you can just enjoy your dessert instead of having it be this thing that's taunting you all night and you're probably going to enjoy it anymore.
• 26:00
  I don't know like a more controlled satisfaction type way instead of like let me just devour this before I stop myself from doing it You know what?
• 26:08
  I mean?
• 26:09
  Yeah, I don't know and in your body I think people think like I I know people think this way like oh my gosh, it's sugar My body's not gonna do anything with this.
• 26:20
  My body's gonna know I ate cake instead of a salad and it's like your body Just sees macronutrients, to be honest.
• 26:28
  So if you needed some extra carbs sugar in that meal, your body's going to use it from the cake, right?
• 26:36
  So it's not going to be like, Oh, everything shut down.
• 26:38
  This is cake.
• 26:39
  We're storing it all as fat.
• 26:40
  Like your body doesn't, doesn't work doing that.
• 26:42
  It doesn't work like that.
• 26:43
  So if you can just kind of like take a breath, like I'm going to allow myself to enjoy this and I'm going to move on.
• 26:49
  Not a big deal.
• 26:50
  I think you'll find it much easier to just enjoy your dessert or not enjoy your dessert, but you won't be like taunted by this.
• 26:58
  My God, I shouldn't have had cake.
• 27:01
  And that kind of leads us to our next one.
• 27:02
  One of your biggest blood sugar balancing hacks is sleep.
• 27:07
  So making sure you continue to get your sleep seven to nine hours, getting at least those seven hours.
• 27:13
  You're going to feel a lot better.
• 27:15
  I mean, Holidays, they get overwhelming.
• 27:17
  They are very exciting.
• 27:18
  But I mean, it's a lot more go, go, go than a lot of us are used to.
• 27:22
  So it's easy to get exhausted.
• 27:24
  It's easy to get crabby.
• 27:26
  Get your sleep.
• 27:28
  It'll help you not be so exhausted and crabby, obviously, but also it's going to help with your blood sugar balance because one night of poor sleep is going to make you more insulin resistant just the next day.
• 27:40
  So getting those sleep, allowing your body to Rest, reset, and restore, and then that's also going to decrease your mindless eating that may happen.
• 27:51
  Yes, and if you're someone who's ever played around with this, you'll start to know why I'm a lot more snacky.
• 27:57
  I have a lot more cravings the day after I got a really bad night's sleep.
• 28:01
  And so, if you're feeling more snacky, More cravings, and then you're around all these holiday parties.
• 28:08
  It's just gonna be much harder to kind of do goal supportive things.
• 28:14
  Especially, and it's not your willpower.
• 28:17
  It's literally your blood sugar.
• 28:19
  It's like a hormone issue.
• 28:20
  So sleep.
• 28:22
  I think everyone ignores this.
• 28:23
  I'm telling you, you guys.
• 28:25
  Sleep.
• 28:26
  Sleep.
• 28:27
  Sleep.
• 28:28
  Just sleep.
• 28:30
  Do we have an episode on sleep?
• 28:32
  I was just thinking about that.
• 28:33
  I don't know, we'll have to check it out.
• 28:35
  I know we do.
• 28:36
  We definitely need to put it on for like January.
• 28:39
  Yeah, cuz sleep is, people like brush that off, like I can sleep when I'm dead.
• 28:43
  No, you need sleep.
• 28:44
  Oh, I used to.
• 28:46
  Oh, yeah, me too.
• 28:47
  My sleep used to be horrible.
• 28:50
  Yeah, and I used to be one of those people that's like I function way better on four or five hours of sleep like that was Yeah, I really thought that i'm like no that's because my body's really good at running off stress.
• 29:02
  Yes Don't do that okay, and then our last one.
• 29:07
  I like this one.
• 29:08
  So it's one day Right, but don't treat it Like a dumpster, like, tell me exactly how you wanted to say that, because I know what you're trying to say, but I know you're going to say it better, and I'm really excited about this one.
• 29:22
  No, I actually made it real about this, because it's something I think about a lot, because, I mean, I've told people too, I'm like, it's one day, I mean, just move on, it's fine, if it doesn't go perfectly, that's fine.
• 29:34
  But, I was, I was thinking about this more, with just like the holidays coming up and a lot of conversations I have, yes, it is one day.
• 29:43
  It's not going to make or break you.
• 29:45
  But I mean, like I mentioned, I have several holiday parties to go to.
• 29:48
  And if I went into every single holiday event or every single week, and I was like, Eh, it's just one day.
• 29:54
  Who really cares?
• 29:55
  It's just one day.
• 29:57
  Those one days really add up.
• 29:59
  But beyond that, even if you do truly just have one day of celebrating whatever you're celebrating, and if you intentionally go in to treat it like a dumpster fire, like a cheat day, this is why I hate cheat days, then you are going to feel awful.
• 30:17
  You're probably not going to sleep well.
• 30:19
  You're going to wake up the next day and you're like, yeah, I really don't feel like cooking breakfast this morning because I slept terrible.
• 30:25
  So then it really trickles.
• 30:27
  So if you go into it with an intention of being like, this is how I'm going to take care of myself today.
• 30:34
  These three things.
• 30:35
  I'm going to make sure I drink water.
• 30:36
  I'm going to have a high protein breakfast.
• 30:38
  And I'm going to make sure I get my seven hours of sleep.
• 30:41
  I don't care what three things it is.
• 30:43
  But, I think overall, just like, don't go in with the intention of I'm going to have a cheat day.
• 30:50
  Or I'm just going to Like everything is out the window.
• 30:53
  Yeah.
• 30:53
  Like nothing matters today.
• 30:54
  Yeah.
• 30:54
  Yeah.
• 30:55
  Don't treat your body like a dumpster for an entire day.
• 30:58
  I don't care when it is.
• 31:00
  But I think that is like one of the worst things you can do for yourself is do a cheat day.
• 31:05
  Well, and we, we, oh, I hate sheet days.
• 31:09
  Cause it's like that mindset keeps you stuck in that dieting, starting over dieting, starting over and we focus a whole week on this and metabolism makeover, like how to make room for fun, how to.
• 31:21
  Enjoy all these celebrations because you're right if we think about it It's like 50 percent of our lives like we have weekends holiday events birthdays vacations So if you're like being so quote unquote good for all the other times But then you go into those times and you're like everything's out the window.
• 31:36
  There's no plan.
• 31:37
  There's like no anything I'm gonna just do what I want because I'm finally just allowing myself to do stuff That's why you're saying stuck is because 50 percent of the time you're super super rigid and the other 50 percent of the time you're like The dumpster fire, right?
• 31:51
  Like it's just a mess.
• 31:52
  You're kind of just saying stuck.
• 31:54
  And so like, I do tell clients like, like we did for Thanksgiving, like it's one day.
• 31:59
  Don't be like panicking, right?
• 32:01
  Like if you do overeat or you do come out of it saying like, you know what?
• 32:05
  I could have probably done a little bit better.
• 32:06
  Like it's not going to ruin all of your progress.
• 32:10
  It's just not, it's one day.
• 32:11
  But on the flip side, just going into it and not having the, like, I could do whatever I want because it's one day.
• 32:17
  I mean, you can, but it's like, Being stuck in that mindset is like really, it's tiring.
• 32:25
  Yeah.
• 32:25
  So, it's okay to still do things.
• 32:29
  Yeah.
• 32:30
  I feel like, I feel like it's complicated, but I really like it.
• 32:32
  Like, I don't know, and in reality, you should be eating in a way that you could do it all the time.
• 32:39
  Is like, I think what we're trying to say, you know, and planning, planning to have a shit show, for lack of better words, is like setting yourself up for failure.
• 32:48
  Yes.
• 32:49
  So let me give you an example.
• 32:50
  Yes.
• 32:50
  Christmas could look like Cinnamon rolls in the morning, cookies with lunch, and, well, maybe you only have two cookies because you're having a big Christmas dinner, so then you're saving up, and then dinner, it's like Mashed potatoes and sweet potato casserole, and what are Christmases?
• 33:11
  I just keep thinking like Thanksgiving food.
• 33:13
  Me too.
• 33:14
  I don't know.
• 33:14
  Rolls.
• 33:15
  Rolls.
• 33:16
  This is our reality.
• 33:18
  And like maybe we have roast beef.
• 33:21
  I don't know.
• 33:21
  We have roast beef at our Christmas dinner.
• 33:23
  Yeah, that's a good Christmas thing.
• 33:25
  Yeah, so I mean it's protein and a lot of starchy carbs.
• 33:29
  Otherwise, we're having like protein and carbs and lots of sugar all day.
• 33:33
  So it could look like that.
• 33:34
  And Yeah, not terrible.
• 33:36
  But again, you're not going to feel great doing that.
• 33:41
  Or you could go into and be like, okay, we're having cinnamon rolls Christmas morning.
• 33:45
  I'm also going to just throw together a protein shake real quick or make everyone in the family some eggs, scrambled eggs, super easy for everyone.
• 33:53
  Have some berries.
• 33:55
  Now we include our cinnamon rolls.
• 33:57
  Plus we balance it out with some protein and some fiber.
• 34:00
  So now we're going to stay for for longer.
• 34:02
  we're gonna be happier people.
• 34:04
  Now going into lunch, sure, you can have a cookie, but let's also have, I don't know, a turkey sandwich or something with it.
• 34:13
  Something with substance.
• 34:15
  Yeah.
• 34:15
  Substance.
• 34:16
  Substance.
• 34:17
  Substance.
• 34:18
  Yeah.
• 34:19
  Yeah.
• 34:19
  You know, that word.
• 34:21
  Or like, do like turkey roll ups.
• 34:24
  Just something super quick and simple.
• 34:26
  And then enjoy your Christmas.
• 34:28
  So dinner.
• 34:29
  So like, basically what we're saying is again, just find the balance, be intentional, stop doing the cheat days, stop intentionally treating your body like a dumpster, because You can have these foods whenever you want.
• 34:46
  You're gonna feel better balancing them out throughout your life instead of shoving them all into one day because you're not sure when you're ever gonna get them again.
• 34:55
  And honestly, if you're listening to this and you haven't found that balance yet, I'm telling you it's coming because I used to be one of these people that's like holidays or whatever like I'm not gonna have any what you know, it's like mimosas all day and treats all day and like we're doing nothing and this feels good because like we're just Letting our hair down and we're not doing anything.
• 35:15
  We're just enjoying our time.
• 35:17
  And now I can truly say I don't like doing things that way.
• 35:21
  Not because I'm like, oh, I want to lose weight or, oh, this or, oh, that.
• 35:24
  It's like, I just know that I'm not going to feel good.
• 35:28
  And I think it takes some time to get there.
• 35:30
  But if you're sitting here thinking like, okay, that's not me, like what you guys are talking about still seems like a lot of work and I don't want to do it.
• 35:38
  Trust the process because eventually you're going to get there when you start making choices based off of how you want to feel like it's it's a completely different ballgame and you'll get there.
• 35:47
  It's okay.
• 35:48
  If you're not there yet, but like, starting to take these, like, just pay attention.
• 35:52
  Maybe you have a bunch of holiday parties, maybe try applying.
• 35:56
  What we're saying here to one of your holiday parties and see how you feel just how you feel nothing bad's gonna happen, right?
• 36:04
  Yeah, we're not gonna take away your fun.
• 36:07
  Yes We're fine or anything like that, but I hope these tips I mean, they're all super simple.
• 36:14
  It's just the act of doing them.
• 36:16
  So, try them out, try a couple of them out, see how you feel with it.
• 36:21
  Let us know how it goes, of course.
• 36:23
  Yeah.
• 36:24
  But, we hope you guys are having a great holiday season.
• 36:27
  And, we're just here to help you out.
• 36:30
  So, we're here.
• 36:32
  And then, you know, also we're heading into, you know, next year.
• 36:36
  So, we're putting together our episode game plan.
• 36:39
  So if there's something that you guys really want to hear or talk or hear us talk about or want to know more about, send us a DM so we can put it on our thing.
• 36:48
  I'm going to put up a question box too.
• 36:49
  I always say that and then I don't.
• 36:51
  That's good.
• 36:51
  So look at our pages.
• 36:52
  We'll put up some boxes and everything.
• 36:54
  But yeah, stay tuned for some really great episodes.
• 36:58
  And our next one we'll have with our Mocktail Mineral Guru.
• 37:03
  You're going to love that episode.
• 37:05
  She's like a wealth of knowledge.
• 37:07
  Yes.
• 37:08
  All right, everyone have a great rest of your week and we'll talk to you next week.
• 37:14
  Bye.
• 37:14
  Whoops.