Navigating The Holidays

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Hello, and welcome to Reset Your Health, the

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podcast where we’ll discover your mind, search

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your heart, and repair your body. I’m your host,

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Mary Phillips, and joining me is my husband,

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Steve. In today’s episode, we’re gonna cover

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holiday tips and how people like to tell me,

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can’t I just wait until after the holidays? Didn’t

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you used to see a lot of people come in the gym

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in January after all the holidays were done?

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Yeah, so I’ve worked at multiple different gyms

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and I’ve also worked out at a lot of gyms and

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we always used to make a joke and old class that

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I used to go to all the time the 5 a .m. fit

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family is what we called ourselves, but anyways

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at January 1st or right after January 1st, we

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would see multiple people come in and we kind

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of stand over in the corner and make bets who’s

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gonna stay and who’s gonna be here after two

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weeks and if people actually made it past two

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weeks we were high -fiving them because very

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few ever made it past that um two -week mark

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because that new year’s resolution wears off

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real quick um so what i like to tell people is

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sure you can wait until after the holidays but

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why And so I’ve kind of put together a few holiday

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tips and kind of some things that people have

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brought to me and why they wait. So one thing

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is busy. People are going to gatherings. They’re

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going to family outings. They’re just busy. Holidays

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are busy. The other one is traditions. You know,

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we fall into, well, our tradition is to do this

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and to do this. And a lot of times it revolves

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around food. Well, in speaking of food, remember

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last year where we tried to duplicate one of

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the traditions your family has with the chips,

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the crackers, the cheeses, the various unhealthy

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foods, which generally it’s kind of the staple

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of this particular holiday. But what did we realize

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after we ate it that same day? I don’t remember.

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So what we realized is we didn’t feel very good

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after we finished eating it. It was not very

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satisfying. I don’t remember that happening to

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me. We did. We threw away the bags of the food.

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Well, I know we threw away because we don’t want

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to have extra chips and stuff in the house, but

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I don’t remember eating to the point of sickness.

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Well, we didn’t eat to the point of sickness.

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It was just garbage food. Yeah. Yeah. And so

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that’s a lot of the excuses that people give.

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And honestly, all it is is overeating for, you

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know, I have people that don’t want to start

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personal training or don’t want to start nutrition

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with me until the end of the year. You know,

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this happens every year, not just this year.

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And I’m like, Because of two days or three days,

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you know, if you want to count Christmas Eve,

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you’re going to put your health on hold for two

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months. So I just wanted to kind of come in and

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give a few tips and suggestions. And one of my

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first tips is before the holiday meal. Before

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the holiday meal, drink half of your body weight

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in water. ahead of time to keep you full. And

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then while you’re at the gathering, keep the

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bottle of water in your dominant hand. In other

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words, keep it ready so that you are more likely

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to drink the water than you are to eat an excess

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amount of food. Yeah, because I mean, if you’re

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I’m right handed, if I’m holding my water bottle

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on my right hand, I’m less likely to grab that

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extra cookie to grab those little. or dervs that

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are sitting on the counter. Another tip I want

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to, I’m kind of going to take some focus on this

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for a while. Don’t save up your calories for

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that one meal. So waiting and waiting and not

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eating breakfast or maybe eating a small breakfast

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but waiting because you know most holidays I

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know for us, you eat at like two, three o ‘clock.

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So instead of eating an apple for breakfast and

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then saving all your calories for that one meal

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continue to eat every two or three hours. And

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the reason why I say that is because when that

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meal does come, you’re going to eat less because

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your blood sugars haven’t dropped and you’re

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not as hungry. Well, and it’s like it’s like

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the fact of when, like, for instance, when you

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were younger, you used to not eat all day until

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you went to a buffet and then you guys would.

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Gorge yourselves, which not saying that I didn’t

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do it too. Uh, when I went with you guys, but

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it, it still was, it’s like you said, it’s, it’s

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not healthy. You’re not, you’re not kind of keeping

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your body from having that hunger to where you

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do overeat because you haven’t eaten all day.

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And a lot of that has to do with blood sugar

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drop. an insulin spike and things like that.

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But if you’re not eating all day long and then

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all of a sudden eat, you’ve had your blood sugar

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drop and then you just go crazy because you’re

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hungry. But the average American actually eats

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5 ,300 to 7 ,000 calories on Christmas Day. And

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that’s a lot of calories, especially since most

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of us need somewhere, if you’re female, somewhere

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between probably 18 and 2000 calories a day.

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Male’s a little bit higher than that. But yeah,

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so like three days worth of food, maybe four

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for most Americans. And that’s so unhealthy for

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the body. It’s not that you’re going to blow

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up like a balloon because of one day of overeating.

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It’s the continuous… journey of doing it day

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after day after day after day is what gets you

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into a rather unfortunate situation later. I’m

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going to cover that in a future episode in long

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-term binging, per se. I don’t want to go a lot

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into that today, but some of the long -term,

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of course, is weight gain, increased risk of

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type 2 diabetes, insulin resistance, leptin resistance,

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and elevated triglycerides. Like I said, I’ll

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go into more details of those, but The thing

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is, it’s not that that happens just from one

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or two days, but usually those one or two days

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can turn that into a habit for the year, because

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then it turns into twice a week, and then it

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turns into three or four times a week, until

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it’s to a point of that habit, and what we wanna

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do is create healthy habits. So I wanna go into

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a little bit about what happens when you do binge

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and when you really go hog wild. on the holiday.

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So your stomach is about the size of your fist.

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I’m guessing most of you have heard that. So

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ball up your fist and that is how big your stomach

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is on average for the average person. When the

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stomach expands, so of course the stomach is

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meant to expand to put some stuff, some food

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into it, but when it Just continues to stretch

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and stretch and stretch. It actually starts pushing

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on your organs. And of course we know that’s

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not a healthy situation. And some of the short

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-term effects are like heartburn, acid reflux,

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discomfort. Of course you can get to the point

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where you’re feeling sick because you’re so…

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Overfilled with food. Yeah. And feeling sluggish.

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So that one’s funny to me because everybody is

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always like, oh, they just… take a nap after

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the holiday meal well that’s because your body

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is in overdrive trying to digest that food so

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it has to take that energy that you need to stay

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awake to put you to sleep into sleep mode so

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it can repair itself yep and so that’s actually

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not a good thing and the thing is if you do let’s

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just say chris you have this plan you’re not

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going to, but Christmas Day comes around and

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you’ve overeaten. All of a sudden, ten pieces

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of fudge later and the ham and whatever else

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you eat on Christmas Day. What should I do then?

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Is it over for me, Mary? No, just don’t beat

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yourself up. I mean, things are going to happen.

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And for the short term, this one you’ve probably

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never heard before, but chew on ginger if you’re

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having a lot of discomfort in the stomach and

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the abdominal, it’ll help ease it. Well, and

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like in Michigan, one of the things they used

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to tell us if we had a stomach ache or stomach

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pains is they had this drink there called Verner’s,

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which it’s a ginger drink, but it’s carbonated

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too. It does help in that instance, too, if you

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can’t, for whatever reason, stomach chewing on

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ginger. And that, I don’t know, I never really

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got that much. And it’s probably because of the

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ginger, but carbonated drinks aren’t the best

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thing when your stomach is upset. But they tell

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you to sip on it. It’s not a highly carbonated

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either. And another thing is take a walk. I know

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you’re feeling sluggish because your body’s in

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overdrive. Go outside. But get outside. If you

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can take a walk and Allow yourself to use don’t

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lay down. The thing is the laying down. That’s

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what causes that acid reflux and the heartburn

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and things and don’t get into the all or nothing.

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So I have struggled a lot with the all or nothing

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mentality throughout my life. Well, I’ve it’s

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only Christmas Day once a year and I’m just going

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to eat and eat and eat myself sick. or, well,

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I can’t have this tomorrow because let’s get

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for real, I can have it tomorrow if I want, but

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I’m not going to, right? And I get into this,

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I’ve gotten into a lot of all or nothing. So

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I’m gonna eat everything I want and everything

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in sight because tomorrow I’m not going to have

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it. Don’t get into the mentality. Maybe it’s

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the middle of your meal and you’ve eaten half

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a plate of food and you’re starting to feel full

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and you’re thinking, oh, well, Well, I need to

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finish it because it’s on my plate or or well,

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well, it’s only this one day. Don’t go crazy

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and go hog wild because of that one day. Just

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eat until you’re satisfied and stop. And the

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beautiful thing about holidays are you usually

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have leftovers. So there’s no there’s no real

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loss of that. You know, I’m going to miss out

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on eating whatever X, Y, Z is. You can always

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save it for later. Like, you know, you don’t

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have to eat it all in one sitting. You don’t

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have to, you know, try and fit all of these meals

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that you’re excited about for the holiday. Although

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most of the food should just be thrown out after

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the holiday so that you don’t have a reason to

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eat unhealthy food. Well, typically that is true,

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but it depends on what it is. Yeah. And the other

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tip I would give is bring healthy alternatives

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to your meal. so that you know there will be

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something available that fits your goals. You

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know, I mean, for instance, stuffing for Thanksgiving,

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having some having cauliflower stuffing. I mean,

00:11:42.600 –> 00:11:46.320
don’t bash it until you try it. OK, so don’t

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be all that cauliflower girl. Everybody always

00:11:48.700 –> 00:11:50.799
wants to use cauliflower to make everything.

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No, you can make some really good dishes with

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cauliflower, but there’s a lot of other things.

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Maybe you really like chocolate. Why not bring

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an alternative that’s a healthier alternative

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that is a chocolate, that is a dessert? You can

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share it with everybody else, but also you have

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something that’s a better dessert than eating

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the fudge or eating whatever it is. So like,

00:12:15.100 –> 00:12:18.159
for example, your homemade dish that you make

00:12:18.159 –> 00:12:22.940
for the boys out of summer squash. Like you turned

00:12:22.940 –> 00:12:25.480
it into this. Chocolate pudding type thing and

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the boys love it and it’s not like it’s not unhealthy

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like having a block of fudge or something Yeah,

00:12:31.580 –> 00:12:36.139
I make a summer squash out of Or sorry chocolate

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pudding out of summer squash that my kids love

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is so I guess I would just Say just really focus

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on your health your health matters in November

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and December, too Not just the other times. And

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when we wait for that New Year’s resolution,

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I mean, I’m not saying there’s nothing wrong.

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There’s anything wrong with the New Year’s resolution,

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but I just don’t feel like enough. There’s not

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there’s I’ve seen a lot of people just make those,

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but they don’t last very long. Well, it’s because

00:13:07.679 –> 00:13:09.899
we get into the schedule of every day to day

00:13:09.899 –> 00:13:12.360
life and it just kind of falls by the wayside

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when it’s not an everyday habit. And I’ll tell

00:13:16.639 –> 00:13:20.279
you what I tell all my clients and friends, and

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you’ll hear this on this podcast multiple times,

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I’m sure. But what I like to tell them is tomorrow

00:13:25.559 –> 00:13:28.639
will never come because it’s always tomorrow,

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next week, next month, next year. And if you

00:13:33.779 –> 00:13:36.299
don’t start now, when will you do it? So why

00:13:36.299 –> 00:13:39.960
not begin your journey now and work through the

00:13:39.960 –> 00:13:42.399
holidays, work through the challenges, because

00:13:42.399 –> 00:13:45.080
there’ll be challenges if you’re not If you’re

00:13:45.080 –> 00:13:47.379
not trying to do a diet and you actually want

00:13:47.379 –> 00:13:51.580
a lifestyle, there are going to be huge challenges

00:13:51.580 –> 00:13:54.120
that come your way. And sometimes you’ll screw

00:13:54.120 –> 00:13:58.830
up like is going to happen. But. If you want

00:13:58.830 –> 00:14:00.950
this to be a lifestyle, something that you can

00:14:00.950 –> 00:14:04.389
maintain and not gain the weight back or, or

00:14:04.389 –> 00:14:06.450
just maybe you’re not trying to lose weight.

00:14:06.490 –> 00:14:08.610
Maybe you just want health, then you’re going

00:14:08.610 –> 00:14:11.269
to have to learn how to make it through the holidays

00:14:11.269 –> 00:14:14.289
without going crazy. You have to really work

00:14:14.289 –> 00:14:17.210
the lifestyle. I’ve been working a lot with my

00:14:17.210 –> 00:14:19.450
clients on what their plans are for the holidays.

00:14:19.570 –> 00:14:22.889
If they want to stay, you know, on plan, or maybe

00:14:22.889 –> 00:14:28.700
they want to eat, um, you know, the pie or the

00:14:28.700 –> 00:14:31.379
fudge or whatever, but we’re making a plan of,

00:14:31.940 –> 00:14:35.139
okay, instead of eating multiple, let’s have

00:14:35.139 –> 00:14:37.620
one or let’s have a small amount of this or that

00:14:37.620 –> 00:14:40.539
or whatever, or one plate instead of going up

00:14:40.539 –> 00:14:43.320
for seconds or thirds or any of that. So it’s

00:14:43.320 –> 00:14:46.460
making those plans ahead of time and just kind

00:14:46.460 –> 00:14:50.120
of knowing and having a plan and a goal and knowing

00:14:50.120 –> 00:14:53.100
what you’re going to do before that day comes

00:14:53.100 –> 00:14:57.139
so that you’re not sick. Well, I’d like to pose

00:14:57.139 –> 00:15:00.940
the question to the listeners, what is one of

00:15:00.940 –> 00:15:03.360
their biggest struggles during the holiday? What

00:15:03.360 –> 00:15:06.299
is one of the food that is just that, for lack

00:15:06.299 –> 00:15:09.159
of a better term, the kryptonite of their holiday

00:15:09.159 –> 00:15:11.539
experience that they just can’t stay away from

00:15:11.539 –> 00:15:13.440
or can’t seem to stay away from that’s the biggest

00:15:13.440 –> 00:15:17.519
struggle that may not necessarily be this great

00:15:17.519 –> 00:15:19.820
choice that we’re making in the moment. And we

00:15:19.820 –> 00:15:22.240
know that, but we’re just wanting to eat it because

00:15:22.240 –> 00:15:26.129
we like how it tastes. Yeah, and it’s funny because

00:15:26.129 –> 00:15:29.509
I kind of reached out to some people and asked,

00:15:29.570 –> 00:15:32.049
you know, do they focus on their health during

00:15:32.049 –> 00:15:34.570
the holidays? And I kind of got a variety of

00:15:34.570 –> 00:15:43.629
answers. And one person said they only eat tamales

00:15:43.629 –> 00:15:45.970
during the holidays. I think it was Christmas

00:15:45.970 –> 00:15:50.590
something. One of their traditions, well, Why

00:15:50.590 –> 00:15:55.250
only during Christmas? So why only during this

00:15:55.250 –> 00:15:57.409
time? Why not go ahead and make it something

00:15:57.409 –> 00:15:59.909
that every once in a while you have at Tamale?

00:16:00.070 –> 00:16:01.809
I mean, I know that’s not the healthiest thing.

00:16:02.549 –> 00:16:05.529
I myself am not into Mexican food. I’m into Italian

00:16:05.529 –> 00:16:09.570
food. But honestly, make it so that it doesn’t

00:16:09.570 –> 00:16:12.600
matter. Quite as much and I’m not saying eat

00:16:12.600 –> 00:16:15.779
it all the time But kind of take the special

00:16:15.779 –> 00:16:18.600
part out of it And also I feel like in the past

00:16:18.600 –> 00:16:21.659
when I really had a struggle with food a much

00:16:21.659 –> 00:16:24.899
larger struggle than I do now I was more focused

00:16:24.899 –> 00:16:27.840
on the food that was around and in front of me

00:16:27.840 –> 00:16:30.139
than I was on the family and the friends that

00:16:30.139 –> 00:16:35.620
were around me and now I live about like 13 1400

00:16:35.620 –> 00:16:39.320
miles away from all my family and will be a We’ll

00:16:39.320 –> 00:16:41.659
be with just us and some friends and stuff on

00:16:41.659 –> 00:16:45.039
the holidays. And now I’m just like, man, I was

00:16:45.039 –> 00:16:47.840
always so focused on that food. And why didn’t

00:16:47.840 –> 00:16:51.519
I really focus on the people? And it’s not that

00:16:51.519 –> 00:16:54.320
I wasn’t focused on them, but I really was focused

00:16:54.320 –> 00:16:57.240
on that food when I should have been more focused

00:16:57.240 –> 00:17:00.200
on those that those loved ones that were around

00:17:00.200 –> 00:17:06.299
me. So just don’t let the holidays. Mess up what

00:17:06.299 –> 00:17:08.519
you’re trying to accomplish and mess up your

00:17:08.519 –> 00:17:13.640
goals and put you into new into habits like overeating

00:17:13.640 –> 00:17:17.259
or You know saving calories for a big meal. Don’t

00:17:17.259 –> 00:17:21.259
let it Don’t let it take you there because you

00:17:21.259 –> 00:17:24.220
could end up growing those habits kind of For

00:17:24.220 –> 00:17:26.920
life and then you have to try to break those

00:17:26.920 –> 00:17:31.640
unhealthy habits and you don’t want that so What

00:17:31.640 –> 00:17:35.109
what’s a topic that? And again, this is kind

00:17:35.109 –> 00:17:38.410
of towards the listeners as well, but what’s

00:17:38.410 –> 00:17:42.190
a topic that is something that you’re curious

00:17:42.190 –> 00:17:45.069
about or that you would like more insight about

00:17:45.069 –> 00:17:49.089
from the perspective of a national nutritionist,

00:17:49.130 –> 00:17:52.930
personal trainer? life transformation coach,

00:17:53.069 –> 00:17:56.589
just somebody of that sort that might be able

00:17:56.589 –> 00:17:58.710
to help you with a particular struggle that you’re

00:17:58.710 –> 00:18:01.589
having, whether it be working out, whether it

00:18:01.589 –> 00:18:04.329
be food, whether it be closet eating, whether

00:18:04.329 –> 00:18:07.869
it be just anything. What would be something

00:18:07.869 –> 00:18:09.569
that you’d be interested in hearing for the next

00:18:09.569 –> 00:18:13.099
episode of this? podcast. And we’re working on

00:18:13.099 –> 00:18:16.980
currently a way to contact as far as like email,

00:18:17.019 –> 00:18:19.160
website, all that kind of stuff. But that that’ll

00:18:19.160 –> 00:18:23.480
come probably later in December as we continue

00:18:23.480 –> 00:18:25.700
to publish these episodes. But you’ll be able

00:18:25.700 –> 00:18:28.579
to reach out to Mary on social media in the meantime.

00:18:29.319 –> 00:18:32.119
Mary Phillips. So I think that’s all for this

00:18:32.119 –> 00:18:36.500
episode of the podcast, Reset Your Health. So

00:18:36.500 –> 00:18:40.619
until next time, we have been Mary. And Steve.

00:18:41.160 –> 00:18:42.960
So we’ll see you next time. Bye.