December 29, 2024 • 22 mins
Todays Episode is all about health around the festive time!
It's with me, you're friendly nutritionist. In this ep was talk about:
- dropping the food guilt (straight out of the gate)
- how to support your body when we're all eating a little more sugar than usual and drinking a bit more booze than the norm
- hydration and why it's so important and that one of the first signs of dehydration is actually hunger
- liver support
- folk remedies like lemon juice in warm water and apple cider vinegar shots
- eating your colours for a wide variety of phyto-nutrients
- Fibre and how it acts like an intestinal broom
- Mindset and mindfullness
Hope you found this ep helpful and inspiring, if you did i'd love you to share it with a buddy or loved one.
And ps. this is the Mel Robins pod i was referencing at the end about what you want to stop, start and continue for 2025 health and wellness goals. https://podcasts.apple.com/us/podcast/how-to-make-next-year-the-best-year-ask-yourself/id1646101002?i=1000681150190
Happy Holidays from LA!
Big Love
Lola x
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Get a.
Speaker 2 (00:03):
I'm Lula Berry, nutritionist, author, actor, TV presenter, and professional oversharer.
This podcast is all about celebrating failure because I believe.
Speaker 1 (00:15):
It's a chance for us to learn, grow and face
our blind spots.
Speaker 2 (00:20):
Each week, I'll interview a different guest about their highs
as well as their lows, all in a bid to
inspire us.
Speaker 1 (00:28):
To fearlessly fail. Hello, Welcome to the pod.
Speaker 2 (00:35):
I'm recording this in that funky time between Christmas and
New Year where you kind of forget what day it is,
what time of the day it is. You're kind of
eating leftovers and triteos, and you're sort of doing lots
of social stuff and.
Speaker 1 (00:49):
Going out with mates and whatnot.
Speaker 2 (00:51):
And so this is a festive health episode and it
is by no means at all about kind of like
trying to like mop up over indulging or anything like
that from Chrissy and in the lead up to New
Year's festivities. It's more about just finding the balance, dropping
the guilt. And I'm going to share with you some
(01:13):
really simple little hacks essentially like health and wellness hacks
that you can implement in this warped limbo time between
Christy and New year without feeling like you're on some
crazy detox, but also in a bid to help you
so that when it gets to January, first you're not like,
oh my goodness, I've got a like, now go on
(01:34):
a cleanse or detox because I've overindulged for a month straight,
you know what I mean.
Speaker 1 (01:39):
So that's where we're at. First. First things first, what.
Speaker 2 (01:44):
Like, let's talk about some of the great stuff, like
the highlights of the Crimbo season. That's my word for Christmas.
You got to hang out with people that you love.
You probably got to have a few beautiful venos, some
delicious food. I was really lucky. Mum sent over a
gluten free and dairy free Christmas pud from Australia because
Christmas pudding is not something you can get in America.
(02:06):
You can't get fruit mince's, so no fruit mince's for me.
But I got some of my tradition, which is Mum
makes berry jam. So she sent over some brambleberry jam.
Had that like dripping on gluten free toast. It was
so good and that was my you know, that was
my little chrissy morning tradition. And we made pumpkin pie pancakes,
(02:29):
left over from Dad's birthday.
Speaker 1 (02:31):
The mix was and.
Speaker 2 (02:33):
Then we had this beautiful Christmas pudding and made Mum's
famous brandy kreme. And because we celebrated Christmas with Ossie
friends with his slow cooked lamb shoulder, potato gratan, lots
of peas and mint jelly, all the fun stuff.
Speaker 1 (02:51):
And I think, like, that's what it's about.
Speaker 2 (02:53):
It's about sharing good food and celebration and presies and
all that kind of thing with the people that you love.
It's essentially a celebration. So don't have guilt. Used I
spent years, I spent my twenties having guilt around food
and Christmas and New Year and all of that kind
of thing. So first of all, how exciting that we
(03:14):
got to all spend hopefully Christmas doing something we want
to do with the people that we want to be around.
I know, when I used to live away from home
and I was single, I used to volunteer on Christmas Day,
and to the point that like the second year Mom
came up and volunteered with me, and the third year
Dad came up and volunteered with me. When I lived
(03:34):
in Sids, because it used to be so expensive to
fly to Melbourne for Christmas probably still is, and same
goes with La, Like flying back to Australia from Mala
is like super expensive this time of year. So we
just kind of like were like, well, we're staying put
for Chrissy and saving our penamonis. So I want to
(03:55):
start with that. Let's start with like the winds, the celebrations,
all good stuff, like what were the good things that
happened to you at Chrissy? And for me, delish food
with the people that I love or some of the
people I love. I wasn't with Mum, dad or my
brother Tristan, but I facetimeed them all on Chrissy Day.
They actually all got to spend Christmas Day together, even
(04:16):
though Mum and Dad have been divorced since I went
into prep, so that's a long long time thirty nine
so it's a long time ago. So yeah, like they
would have got divorced like thirty four years ago or
something like that. And they spent Chrissy together with our
friends that we grew up with in winchl Sa, so
like out of Geelong which is where Mum goes berry picking, right,
(04:37):
and so it was cool that the three of them
spent Chrissy on the Farm where it makes me think
of Christmas when I think of my childhood. So that's
what I think Chrissy is all about. And New Year's
is all about kind of like celebrating love really and
fam Okay, so how do we kind of like look
(04:58):
after our health while still having these awesome experiences that
often revolve around, you know, a bit of extra booze
or a bit more indulgent food, simple things. So the
first one, this sounds like such an easy thing, but water.
So water is going to help all your organs of elimination,
keep things moving. The first sign of dehydration is actually hunger.
(05:23):
So the goal for water is about a leader a
day for every twenty two kilograms you weigh. So for
someone like me, that's like three liters a day. And
I'll be honest with you, I don't get three leaders
in a day. I'll probably get two. But if you
just up the water a little bit, it's just going
to help the body. Really, Like if you know you're
having a little bit more of treaties or yeah, fruit
(05:44):
minces or gingerbread or cookies and stuff like that, Like
just keep the water high so that you're it makes
it easier for your body and organs of elimination to work.
So if you a good tip is if you don't
like water and you don't like the flavor of it,
rip up some mint leaves, throw them in to your water.
Fresh berries in your water or frozen berries really really yummy.
(06:05):
So I would say up the water number one. And
if you want to start your morning on a little
bit of just fresh lemon juice in warm water, that's
going to stimulate the liver biol production. We know that
the liver is kind of like the garbage man or
the entire body. So by supporting the liver, you're going
to help it rid the body of toxins, especially if
(06:25):
you're consuming a little bit more higher fats than usually
would lives in.
Speaker 1 (06:31):
Charge of that as well.
Speaker 2 (06:32):
So a little bit of fresh lemon juice, not the
bottled stuff, fresh lemon juice, warm water, and you kind
of want to shot it because that can erode the
enamel of the teeth as well, so you do want
to shot it.
Speaker 1 (06:45):
Another good one that gets like loads of.
Speaker 2 (06:49):
I guess like I feel like it comes in and
out of fashion as apple cider vinegar really great on salads,
but it does have that same like like the way
that lemonons quite sour. Apple side of viniger is that
as well. The name probably gives it away, but you
can do that same trick. It's like a little bit
of that with warm water and shot it again. Don't
roll it around your mouth, around your teeth or anything
(07:11):
like that, but definitely like you can. You can totally
like shot that back in the morning or if before
you're gonna eat a really heavy meal, because it stimulates
stimulates the hydrochloric acid of your tummy. It helps with
digestive enzymes. So that's a good little trick if you
know you're gonna have a really heavy meal. Boss and
I are actually making chili tonight, like a beautiful slow
(07:33):
cooked meat dish. If I had apple side of vineger
at home, that'd be a really good thing to have,
like a mini shot off, but make sure you dilute it,
have it with some hot water, just so it's not too.
Speaker 1 (07:44):
Like oof, knock the.
Speaker 2 (07:46):
Wind out of you, you know what I mean, like
knock the air out of you, because it is really
really strong.
Speaker 1 (07:50):
Like I've shotted it straight before. My eyes are watering.
Another thing that is.
Speaker 2 (07:55):
Really cheap and really easy to implement when you're overindulging
or just having a little bit more tritos here and
there is fiber.
Speaker 1 (08:02):
Fiber is found in nearly.
Speaker 2 (08:04):
All fruits and veggies, whole grains, nuts, and seeds, but
you can also like add it to smoothies like cilium husk.
You can add that to smoothies. You want to drink
a lot of water when you're having fiber, and look
at fiber as an intestinal broom. It literally just like
cleans out the digestive system, keeps things moving. Fiber is
your best mate. Another good trick with fiber is obviously
(08:27):
chia seeds and chea seeds. You can make your chea
put out of them, but they're a really great way
to just like keep things moving along. And I love
adding fiber to a green smoothie. So you could add
it to like just irregular w old smoothie, or you
could just make a chea pud first thing in the morning.
You do want to make sure you soak your chea seeds,
so you know, soak them overnight's almond milk or coconut milk,
(08:51):
and then like add your berries. You can fold some
protein powder through that. Some cottage cheese or yogurt through that,
that's a really healthy breakfast that's going to keep you
fling satiated, which means fuller for longer. And then it's
also going to have that really high fiber content, so
it's going to keep things moving. So either sneaking fiber
into a green smoothie is a great way to do it,
(09:14):
or make a cheer put but super super easy, and
you do want to anytime you are like feeling like
you're having a lot of like in extra food, like
just always come back to count your colors. I know
this is like nutrition one oh one, but by counting
the amount of you know, fruits, veggies, and the different
(09:36):
kind of colors you're getting like red berries or you're
getting yeah, red tomatoes. Then you're getting all the leafy
greens which are obviously green, and then you might be
eating eggplant or Americans call them aubergines, which is purple.
You're getting a broad range of phytochemicals or phyto nutrients,
which means plant nutrients, and the different nutrients or plant chemicals,
(09:59):
the different ones are found different colors, right, so lycopene,
which is what makes watermelon red or tomatoes red is
a really potent antioxidant, not just for skins health, but
also for heart health, you know what I mean. So
the blue color found in blueberries, I hope I say
that's right is anthocyanins.
Speaker 1 (10:17):
Yes, I did.
Speaker 2 (10:18):
It's a flavonoid, which is essentially an antioxidant that's linked
to protecting the body from type two diabetes, dementia, even
some cancers. So eat your colors, and just when you're
doing your shop, sure go down the chalky aisle and
buy some of your favorite marvelous creations or whatever you're getting.
But also like go down the fresh food aisle and
(10:38):
get yourself some berries, get yourself just like salad mix,
and just try to get those colors in during the day.
And you know, if you know you're going out for
you know, boozy dinner or something like, make sure you
have a really healthy salad, boil some eggs, add some avocado.
Fun fact, avocado is one of the highest food sources
of fiber as well plastic, getting good fats in there
(11:01):
and that works on the satiation too, So that's a
good trick. And like don't be afraid of like hacking
your favorite sweet treats. Like speaking of abbos. I love
making a raw chock abo moose. Throw that in there
so easy. I'm going to be posting the recipes on
my Insta really really soon, And so don't be afraid
(11:22):
of like finding a recipe and maguy ving it.
Speaker 1 (11:26):
That's probably a very millennial word, but.
Speaker 2 (11:28):
You know, like hacking it essentially to make it healthier
with little tricks like adding cinnamon to something that is sweet,
because that helps to modulate and balance blood sugar levels
or blood glucose levels. So little kind of like tricks
like that are really helpful. I do want to talk
about mindset because I don't know about you, but when
I'm indulging a little bit more, I'm usually more inflamed.
(11:50):
And when I'm more inflamed, my gut feels like bloated
and whatnot, and my you know, eyes feel a bit
scratchy and my I'm also an allergy girl, like gluten
and for me and sugar all like bring up all
my like I'll get scratchy eyes, I'll get like congested nozzle.
I'll think I'm getting sick, but it's just inflammation. And
(12:10):
so just being aware of the things that cause inflammation
for you, so for me it's sugar, gluten and dairy.
I'll then go all right, Like I said to Matt,
I had we had really delicious and indulgent Christmas, even
Christmas Day, and then on Boxing Day we had leftover pudding,
but the pudding was gluten and dairy free, so I
(12:31):
knew I could still indulge and really satiate that sweet
craving without feeling the inflammation on top of it would
just had some sugar in it, right, And so it
was a really good like I called them when I
have nutrition clients medium day or like first ease in day,
where you're not going like cold turkey and just craving
sugar because you're giving yourself a little bit of the
(12:51):
thing essentially. But I wasn't having fifteen other things with
sugar and dairy and gluten in them like I had
previously been doing the few days before.
Speaker 1 (13:01):
So that's a really good hack to.
Speaker 2 (13:03):
And yet if you do want to pull inflammation back,
the quickest and easiest way to do that is to
pull the sugar right back and like swap it out
for you know, dark chocolate. And like I said, I'll
post that recipe for a raw choc avo moose and
you can put fresh berries on it and making cheer puddings,
then throwing granola on top, Like those kind of things
are going to help to satiate the sweet tooth for
(13:25):
you as well. There are some really nice cleaner sweetness
like stevir and monk fruit. It's also called lang halgal.
Like you've got all these amazing options for sweet things
that aren't going to make you feel inflamed. And then,
like I said, getting onto mindfulness and mindset. Without the
(13:47):
mindset piece of the puzzle, it's really hard to stick
to your goals for much longer than about ten days
is kind of like where we wane. So you really
do want to focus on why you want to be healthier,
why you're making these healthy habits, or why you're doing
what you're doing, because that is going to give you
willpower when your willpower runs out. Fun fact about willpower
really strong in the morning, but the more decisions or
(14:10):
choices we make during the day, our willpower literally runs out,
just like a battery does. And so by three four
pm you're like, oh my god, I just want the
tim terms because your willpower is lower, You've used up energy,
you're craving for something sweet to get you through the
rest of the day. So just be aware that, like,
mindset is so important because willpower will for every single
(14:33):
person just run out. It's not like one person has
better willpower than the other. It's just a mindset and
mindfulness thing. So you can practice mindful eating by being
really present, noticing who you're sitting with, the flavors, the textures,
the smells. Right off this pod, Boss and I are
going out for lunch and we're so excited. It's our
Sunday lunch date thing that we do each week and
(14:55):
I'm really looking forward to it. But we really like
we go to a as you know, we love air
War and we go and it's a hot bar. So
the menu changes daily and so we'll decide to what
if I get this, and you can share that with me,
and it's really really nice. Now, I think a really
cool thing around health and wellness as well, especially around
(15:16):
this festive time when you're kind of taking stock on
the year and thinking of the year ahead, is like
thinking about habits and habits that you want to cultivate,
and habits that you want to let go of, and
habits that you are really happy with that are going
on in your life. So you could think about, okay, well,
coming into you know, in the new year, what do
(15:36):
I want to pull the handbrake up on, What do
I want to go easy? And what do I want
to stop? And it might be for me it's always
like keeping the inflammation down. So the sugar, the gluten,
and the dairy is something that like I try to
keep out of my diet probably ninety five percent of
the time. And then it's like, okay, well, what do
I want to start doing that I'm being a bit
lazy with And for me, I started the year off
really strong, doing PT and doing strength training and weights
(16:01):
training with our beautiful trainer in bar and Bay called Atlanta. Now,
as soon as we moved to La in March, that
went out the window, didn't it. I didn't have access
to a gym, I wasn't being like onto it. Even
though Alana had written me sessions and plans, I wasn't
being consistent with it. So I probably now she's sent
(16:21):
me an online program. Now I probably do that once
a month. How terrible. I can't believe I'm even admitting
that out loud, But I really want to be doing
two to three strength sessions a week. So that's something
I'm going to try and cultivate for the new year
and really kind of like build into just like my habits,
so I don't really think about it. I just get
up and I just do it three times a week,
(16:41):
and I have no excuses. We have a gym literally
in our apartment building.
Speaker 1 (16:46):
My yoga as.
Speaker 2 (16:47):
Well has let I've let that slip. I probably practice
like once or twice a month. I literally work at
a yoga studio and I have access to free yoga
twenty four to seven. So that's something I want to
be doing three times a week as well. Hikes that
kind of thing I've let slide and alay is so
great for hikes. That's something I want to be doing
(17:07):
once a week. I'm happy to do is hikes are
pretty time consuming by the time you drive there, you
hike it. Happy that once a week, that's a really
cool way to hang catch up with friends. As far
as like health and wellness, Like Matt and I are
pretty Matt is one of the most incredible influences in
my life, especially from a health and wellness perspective, because
he loves home cook food and being Italian, he loves
(17:29):
to make everything from scratch, and so it's just kind
of like tapping into that and enjoying that. I probably
buy my lunches out when I'm at work a little
bit too much, so I really want to pull that
back to just like the once a week thing that
Boss and I do. We also want to cultivate date night.
We actually haven't been doing that because I've been really
really busy at the yogurest you and Boss has been
(17:50):
really busy composing, and so I think like something we
want to start doing is having a date night out
like once a week. So that's something we want to
start doing in January. So start thinking about the things
that you want to stop doing. Like for me, yep,
pull out that sugar, get it out of the diet.
It kind of has this way of sneaking in when
I'm a bit stressed and anxious, And then what do
I want to continue doing, which is kind of like
(18:13):
upping that pt upping that strength work. Start bringing in
all these things I have access to but I'm not
doing them well enough. Bring them in and then that's
the continuing thing. And then the new things, like I
don't know about you. But like, I think health and
wellness has so much to do with like the other
stuff you do outside of like physically what you eat
(18:35):
and how you move your body, and it might be
like reading or meditating or yeah, doing yoga three times
a week and being really really consistent to that. Like
I know, I want twenty twenty five to be my
healthiest year, yet I want to feel strong. It's the
year that I will be turning forty. I want to
feel when I turn forty. I want to feel the
like I want to feel the best that I can
(18:56):
feel now. But like, why can't that be my healthiest,
most vital year. Yeah, because health also one hundred percent
affects your career, your productivity, like how focused you can be,
Like we talk about feeling like we want to be like, oh,
you know, on point and focused on our goals. Like
this is the year where like I want to be
(19:18):
doing and making every choice around my passion and doing
stuff that is linked to my passion super important for
me this year. So start thinking about those those things
that you want to like, start doing, continuing doing because
you're probably doing already stuff that's great, and then stop
doing now. I was inspired that around that, like what
(19:39):
do you want to stop doing?
Speaker 1 (19:40):
What do you want to start doing? And what do
you want to continue doing?
Speaker 2 (19:42):
Because I listened to a podcast that my beautiful friend
Beck sent me, Beck, You're the Best, chuck out the rest,
and it was a podcast by Mel Robbins and it's
called Seven Questions and those three bits about what you
want to stop doing, start doing and continuing doing ugh
questions four, five, and six off her seven question list.
It's a really cool thing to listen to on pod,
(20:03):
to listen to going into the New Year. I believe
it came out on Christmas Day, so go back and
have listened to it. I can even find I'm sure
I can find a link for it and put it
in my show notes today for you. But that's really cool.
It's a really cool way to take stock, take on
your life. But also you could do it through this
lens that I just did it with you through, like
through the health lens, you know. So I hope that's
(20:25):
been helpful for you. Go and enjoy New Year, have
the best flipper New Year's ever. We're going to do
a New Year, New podcast as well, but this one was.
Speaker 1 (20:35):
Just about kind of like finding that balance.
Speaker 2 (20:37):
Around festive health and wellness and like doing the little
things that make you feel healthy and aligned moving into
the new year. I hope you found it helpful as
always right to me on Insta. Let me know what
you think, and if you found it inspiring, please share
it with your buttos and your family members. And I
(20:58):
hope that it kind of like gets you feeling good
in this weird limbo time that we're in right now,
but also like excited for the new year, like why
can't twenty twenty five be our most vital and healthiest
and happiest and filled with passion here?
Speaker 1 (21:12):
Yet? You know, why can't it be?
Speaker 2 (21:14):
I think it can be, and I think it should be,
and I empower you to go into the new year
with that energy. All Right, hooru, You're wonderful. Have a
ripper new year, my friends.
Speaker 1 (21:30):
That's a wrap on.
Speaker 2 (21:31):
Another episode of Fearlessly Failing as always, Thank you to
our guests, and let's continue the conversation on Instagram. I'm
at Yamo Lollaberry.
Speaker 1 (21:43):
This potty my work.
Speaker 2 (21:45):
For podcast is available on all streaming platforms. I'd love
it if you could subscribe, rape and comment, and of
course spread the love
Get a.
Speaker 2 (00:03):
I'm Lula Berry, nutritionist, author, actor, TV presenter, and professional oversharer.
This podcast is all about celebrating failure because I believe.
Speaker 1 (00:15):
It's a chance for us to learn, grow and face
our blind spots.
Speaker 2 (00:20):
Each week, I'll interview a different guest about their highs
as well as their lows, all in a bid to
inspire us.
Speaker 1 (00:28):
To fearlessly fail. Hello, Welcome to the pod.
Speaker 2 (00:35):
I'm recording this in that funky time between Christmas and
New Year where you kind of forget what day it is,
what time of the day it is. You're kind of
eating leftovers and triteos, and you're sort of doing lots
of social stuff and.
Speaker 1 (00:49):
Going out with mates and whatnot.
Speaker 2 (00:51):
And so this is a festive health episode and it
is by no means at all about kind of like
trying to like mop up over indulging or anything like
that from Chrissy and in the lead up to New
Year's festivities. It's more about just finding the balance, dropping
the guilt. And I'm going to share with you some
(01:13):
really simple little hacks essentially like health and wellness hacks
that you can implement in this warped limbo time between
Christy and New year without feeling like you're on some
crazy detox, but also in a bid to help you
so that when it gets to January, first you're not like,
oh my goodness, I've got a like, now go on
(01:34):
a cleanse or detox because I've overindulged for a month straight,
you know what I mean.
Speaker 1 (01:39):
So that's where we're at. First. First things first, what.
Speaker 2 (01:44):
Like, let's talk about some of the great stuff, like
the highlights of the Crimbo season. That's my word for Christmas.
You got to hang out with people that you love.
You probably got to have a few beautiful venos, some
delicious food. I was really lucky. Mum sent over a
gluten free and dairy free Christmas pud from Australia because
Christmas pudding is not something you can get in America.
(02:06):
You can't get fruit mince's, so no fruit mince's for me.
But I got some of my tradition, which is Mum
makes berry jam. So she sent over some brambleberry jam.
Had that like dripping on gluten free toast. It was
so good and that was my you know, that was
my little chrissy morning tradition. And we made pumpkin pie pancakes,
(02:29):
left over from Dad's birthday.
Speaker 1 (02:31):
The mix was and.
Speaker 2 (02:33):
Then we had this beautiful Christmas pudding and made Mum's
famous brandy kreme. And because we celebrated Christmas with Ossie
friends with his slow cooked lamb shoulder, potato gratan, lots
of peas and mint jelly, all the fun stuff.
Speaker 1 (02:51):
And I think, like, that's what it's about.
Speaker 2 (02:53):
It's about sharing good food and celebration and presies and
all that kind of thing with the people that you love.
It's essentially a celebration. So don't have guilt. Used I
spent years, I spent my twenties having guilt around food
and Christmas and New Year and all of that kind
of thing. So first of all, how exciting that we
(03:14):
got to all spend hopefully Christmas doing something we want
to do with the people that we want to be around.
I know, when I used to live away from home
and I was single, I used to volunteer on Christmas Day,
and to the point that like the second year Mom
came up and volunteered with me, and the third year
Dad came up and volunteered with me. When I lived
(03:34):
in Sids, because it used to be so expensive to
fly to Melbourne for Christmas probably still is, and same
goes with La, Like flying back to Australia from Mala
is like super expensive this time of year. So we
just kind of like were like, well, we're staying put
for Chrissy and saving our penamonis. So I want to
(03:55):
start with that. Let's start with like the winds, the celebrations,
all good stuff, like what were the good things that
happened to you at Chrissy? And for me, delish food
with the people that I love or some of the
people I love. I wasn't with Mum, dad or my
brother Tristan, but I facetimeed them all on Chrissy Day.
They actually all got to spend Christmas Day together, even
(04:16):
though Mum and Dad have been divorced since I went
into prep, so that's a long long time thirty nine
so it's a long time ago. So yeah, like they
would have got divorced like thirty four years ago or
something like that. And they spent Chrissy together with our
friends that we grew up with in winchl Sa, so
like out of Geelong which is where Mum goes berry picking, right,
(04:37):
and so it was cool that the three of them
spent Chrissy on the Farm where it makes me think
of Christmas when I think of my childhood. So that's
what I think Chrissy is all about. And New Year's
is all about kind of like celebrating love really and
fam Okay, so how do we kind of like look
(04:58):
after our health while still having these awesome experiences that
often revolve around, you know, a bit of extra booze
or a bit more indulgent food, simple things. So the
first one, this sounds like such an easy thing, but water.
So water is going to help all your organs of elimination,
keep things moving. The first sign of dehydration is actually hunger.
(05:23):
So the goal for water is about a leader a
day for every twenty two kilograms you weigh. So for
someone like me, that's like three liters a day. And
I'll be honest with you, I don't get three leaders
in a day. I'll probably get two. But if you
just up the water a little bit, it's just going
to help the body. Really, Like if you know you're
having a little bit more of treaties or yeah, fruit
(05:44):
minces or gingerbread or cookies and stuff like that, Like
just keep the water high so that you're it makes
it easier for your body and organs of elimination to work.
So if you a good tip is if you don't
like water and you don't like the flavor of it,
rip up some mint leaves, throw them in to your water.
Fresh berries in your water or frozen berries really really yummy.
(06:05):
So I would say up the water number one. And
if you want to start your morning on a little
bit of just fresh lemon juice in warm water, that's
going to stimulate the liver biol production. We know that
the liver is kind of like the garbage man or
the entire body. So by supporting the liver, you're going
to help it rid the body of toxins, especially if
(06:25):
you're consuming a little bit more higher fats than usually
would lives in.
Speaker 1 (06:31):
Charge of that as well.
Speaker 2 (06:32):
So a little bit of fresh lemon juice, not the
bottled stuff, fresh lemon juice, warm water, and you kind
of want to shot it because that can erode the
enamel of the teeth as well, so you do want
to shot it.
Speaker 1 (06:45):
Another good one that gets like loads of.
Speaker 2 (06:49):
I guess like I feel like it comes in and
out of fashion as apple cider vinegar really great on salads,
but it does have that same like like the way
that lemonons quite sour. Apple side of viniger is that
as well. The name probably gives it away, but you
can do that same trick. It's like a little bit
of that with warm water and shot it again. Don't
roll it around your mouth, around your teeth or anything
(07:11):
like that, but definitely like you can. You can totally
like shot that back in the morning or if before
you're gonna eat a really heavy meal, because it stimulates
stimulates the hydrochloric acid of your tummy. It helps with
digestive enzymes. So that's a good little trick if you
know you're gonna have a really heavy meal. Boss and
I are actually making chili tonight, like a beautiful slow
(07:33):
cooked meat dish. If I had apple side of vineger
at home, that'd be a really good thing to have,
like a mini shot off, but make sure you dilute it,
have it with some hot water, just so it's not too.
Speaker 1 (07:44):
Like oof, knock the.
Speaker 2 (07:46):
Wind out of you, you know what I mean, like
knock the air out of you, because it is really
really strong.
Speaker 1 (07:50):
Like I've shotted it straight before. My eyes are watering.
Another thing that is.
Speaker 2 (07:55):
Really cheap and really easy to implement when you're overindulging
or just having a little bit more tritos here and
there is fiber.
Speaker 1 (08:02):
Fiber is found in nearly.
Speaker 2 (08:04):
All fruits and veggies, whole grains, nuts, and seeds, but
you can also like add it to smoothies like cilium husk.
You can add that to smoothies. You want to drink
a lot of water when you're having fiber, and look
at fiber as an intestinal broom. It literally just like
cleans out the digestive system, keeps things moving. Fiber is
your best mate. Another good trick with fiber is obviously
(08:27):
chia seeds and chea seeds. You can make your chea
put out of them, but they're a really great way
to just like keep things moving along. And I love
adding fiber to a green smoothie. So you could add
it to like just irregular w old smoothie, or you
could just make a chea pud first thing in the morning.
You do want to make sure you soak your chea seeds,
so you know, soak them overnight's almond milk or coconut milk,
(08:51):
and then like add your berries. You can fold some
protein powder through that. Some cottage cheese or yogurt through that,
that's a really healthy breakfast that's going to keep you
fling satiated, which means fuller for longer. And then it's
also going to have that really high fiber content, so
it's going to keep things moving. So either sneaking fiber
into a green smoothie is a great way to do it,
(09:14):
or make a cheer put but super super easy, and
you do want to anytime you are like feeling like
you're having a lot of like in extra food, like
just always come back to count your colors. I know
this is like nutrition one oh one, but by counting
the amount of you know, fruits, veggies, and the different
(09:36):
kind of colors you're getting like red berries or you're
getting yeah, red tomatoes. Then you're getting all the leafy
greens which are obviously green, and then you might be
eating eggplant or Americans call them aubergines, which is purple.
You're getting a broad range of phytochemicals or phyto nutrients,
which means plant nutrients, and the different nutrients or plant chemicals,
(09:59):
the different ones are found different colors, right, so lycopene,
which is what makes watermelon red or tomatoes red is
a really potent antioxidant, not just for skins health, but
also for heart health, you know what I mean. So
the blue color found in blueberries, I hope I say
that's right is anthocyanins.
Speaker 1 (10:17):
Yes, I did.
Speaker 2 (10:18):
It's a flavonoid, which is essentially an antioxidant that's linked
to protecting the body from type two diabetes, dementia, even
some cancers. So eat your colors, and just when you're
doing your shop, sure go down the chalky aisle and
buy some of your favorite marvelous creations or whatever you're getting.
But also like go down the fresh food aisle and
(10:38):
get yourself some berries, get yourself just like salad mix,
and just try to get those colors in during the day.
And you know, if you know you're going out for
you know, boozy dinner or something like, make sure you
have a really healthy salad, boil some eggs, add some avocado.
Fun fact, avocado is one of the highest food sources
of fiber as well plastic, getting good fats in there
(11:01):
and that works on the satiation too, So that's a
good trick. And like don't be afraid of like hacking
your favorite sweet treats. Like speaking of abbos. I love
making a raw chock abo moose. Throw that in there
so easy. I'm going to be posting the recipes on
my Insta really really soon, And so don't be afraid
(11:22):
of like finding a recipe and maguy ving it.
Speaker 1 (11:26):
That's probably a very millennial word, but.
Speaker 2 (11:28):
You know, like hacking it essentially to make it healthier
with little tricks like adding cinnamon to something that is sweet,
because that helps to modulate and balance blood sugar levels
or blood glucose levels. So little kind of like tricks
like that are really helpful. I do want to talk
about mindset because I don't know about you, but when
I'm indulging a little bit more, I'm usually more inflamed.
(11:50):
And when I'm more inflamed, my gut feels like bloated
and whatnot, and my you know, eyes feel a bit
scratchy and my I'm also an allergy girl, like gluten
and for me and sugar all like bring up all
my like I'll get scratchy eyes, I'll get like congested nozzle.
I'll think I'm getting sick, but it's just inflammation. And
(12:10):
so just being aware of the things that cause inflammation
for you, so for me it's sugar, gluten and dairy.
I'll then go all right, Like I said to Matt,
I had we had really delicious and indulgent Christmas, even
Christmas Day, and then on Boxing Day we had leftover pudding,
but the pudding was gluten and dairy free, so I
(12:31):
knew I could still indulge and really satiate that sweet
craving without feeling the inflammation on top of it would
just had some sugar in it, right, And so it
was a really good like I called them when I
have nutrition clients medium day or like first ease in day,
where you're not going like cold turkey and just craving
sugar because you're giving yourself a little bit of the
(12:51):
thing essentially. But I wasn't having fifteen other things with
sugar and dairy and gluten in them like I had
previously been doing the few days before.
Speaker 1 (13:01):
So that's a really good hack to.
Speaker 2 (13:03):
And yet if you do want to pull inflammation back,
the quickest and easiest way to do that is to
pull the sugar right back and like swap it out
for you know, dark chocolate. And like I said, I'll
post that recipe for a raw choc avo moose and
you can put fresh berries on it and making cheer puddings,
then throwing granola on top, Like those kind of things
are going to help to satiate the sweet tooth for
(13:25):
you as well. There are some really nice cleaner sweetness
like stevir and monk fruit. It's also called lang halgal.
Like you've got all these amazing options for sweet things
that aren't going to make you feel inflamed. And then,
like I said, getting onto mindfulness and mindset. Without the
(13:47):
mindset piece of the puzzle, it's really hard to stick
to your goals for much longer than about ten days
is kind of like where we wane. So you really
do want to focus on why you want to be healthier,
why you're making these healthy habits, or why you're doing
what you're doing, because that is going to give you
willpower when your willpower runs out. Fun fact about willpower
really strong in the morning, but the more decisions or
(14:10):
choices we make during the day, our willpower literally runs out,
just like a battery does. And so by three four
pm you're like, oh my god, I just want the
tim terms because your willpower is lower, You've used up energy,
you're craving for something sweet to get you through the
rest of the day. So just be aware that, like,
mindset is so important because willpower will for every single
(14:33):
person just run out. It's not like one person has
better willpower than the other. It's just a mindset and
mindfulness thing. So you can practice mindful eating by being
really present, noticing who you're sitting with, the flavors, the textures,
the smells. Right off this pod, Boss and I are
going out for lunch and we're so excited. It's our
Sunday lunch date thing that we do each week and
(14:55):
I'm really looking forward to it. But we really like
we go to a as you know, we love air
War and we go and it's a hot bar. So
the menu changes daily and so we'll decide to what
if I get this, and you can share that with me,
and it's really really nice. Now, I think a really
cool thing around health and wellness as well, especially around
(15:16):
this festive time when you're kind of taking stock on
the year and thinking of the year ahead, is like
thinking about habits and habits that you want to cultivate,
and habits that you want to let go of, and
habits that you are really happy with that are going
on in your life. So you could think about, okay, well,
coming into you know, in the new year, what do
(15:36):
I want to pull the handbrake up on, What do
I want to go easy? And what do I want
to stop? And it might be for me it's always
like keeping the inflammation down. So the sugar, the gluten,
and the dairy is something that like I try to
keep out of my diet probably ninety five percent of
the time. And then it's like, okay, well, what do
I want to start doing that I'm being a bit
lazy with And for me, I started the year off
really strong, doing PT and doing strength training and weights
(16:01):
training with our beautiful trainer in bar and Bay called Atlanta. Now,
as soon as we moved to La in March, that
went out the window, didn't it. I didn't have access
to a gym, I wasn't being like onto it. Even
though Alana had written me sessions and plans, I wasn't
being consistent with it. So I probably now she's sent
(16:21):
me an online program. Now I probably do that once
a month. How terrible. I can't believe I'm even admitting
that out loud, But I really want to be doing
two to three strength sessions a week. So that's something
I'm going to try and cultivate for the new year
and really kind of like build into just like my habits,
so I don't really think about it. I just get
up and I just do it three times a week,
(16:41):
and I have no excuses. We have a gym literally
in our apartment building.
Speaker 1 (16:46):
My yoga as.
Speaker 2 (16:47):
Well has let I've let that slip. I probably practice
like once or twice a month. I literally work at
a yoga studio and I have access to free yoga
twenty four to seven. So that's something I want to
be doing three times a week as well. Hikes that
kind of thing I've let slide and alay is so
great for hikes. That's something I want to be doing
(17:07):
once a week. I'm happy to do is hikes are
pretty time consuming by the time you drive there, you
hike it. Happy that once a week, that's a really
cool way to hang catch up with friends. As far
as like health and wellness, Like Matt and I are
pretty Matt is one of the most incredible influences in
my life, especially from a health and wellness perspective, because
he loves home cook food and being Italian, he loves
(17:29):
to make everything from scratch, and so it's just kind
of like tapping into that and enjoying that. I probably
buy my lunches out when I'm at work a little
bit too much, so I really want to pull that
back to just like the once a week thing that
Boss and I do. We also want to cultivate date night.
We actually haven't been doing that because I've been really
really busy at the yogurest you and Boss has been
(17:50):
really busy composing, and so I think like something we
want to start doing is having a date night out
like once a week. So that's something we want to
start doing in January. So start thinking about the things
that you want to stop doing. Like for me, yep,
pull out that sugar, get it out of the diet.
It kind of has this way of sneaking in when
I'm a bit stressed and anxious, And then what do
I want to continue doing, which is kind of like
(18:13):
upping that pt upping that strength work. Start bringing in
all these things I have access to but I'm not
doing them well enough. Bring them in and then that's
the continuing thing. And then the new things, like I
don't know about you. But like, I think health and
wellness has so much to do with like the other
stuff you do outside of like physically what you eat
(18:35):
and how you move your body, and it might be
like reading or meditating or yeah, doing yoga three times
a week and being really really consistent to that. Like
I know, I want twenty twenty five to be my
healthiest year, yet I want to feel strong. It's the
year that I will be turning forty. I want to
feel when I turn forty. I want to feel the
like I want to feel the best that I can
(18:56):
feel now. But like, why can't that be my healthiest,
most vital year. Yeah, because health also one hundred percent
affects your career, your productivity, like how focused you can be,
Like we talk about feeling like we want to be like, oh,
you know, on point and focused on our goals. Like
this is the year where like I want to be
(19:18):
doing and making every choice around my passion and doing
stuff that is linked to my passion super important for
me this year. So start thinking about those those things
that you want to like, start doing, continuing doing because
you're probably doing already stuff that's great, and then stop
doing now. I was inspired that around that, like what
(19:39):
do you want to stop doing?
Speaker 1 (19:40):
What do you want to start doing? And what do
you want to continue doing?
Speaker 2 (19:42):
Because I listened to a podcast that my beautiful friend
Beck sent me, Beck, You're the Best, chuck out the rest,
and it was a podcast by Mel Robbins and it's
called Seven Questions and those three bits about what you
want to stop doing, start doing and continuing doing ugh
questions four, five, and six off her seven question list.
It's a really cool thing to listen to on pod,
(20:03):
to listen to going into the New Year. I believe
it came out on Christmas Day, so go back and
have listened to it. I can even find I'm sure
I can find a link for it and put it
in my show notes today for you. But that's really cool.
It's a really cool way to take stock, take on
your life. But also you could do it through this
lens that I just did it with you through, like
through the health lens, you know. So I hope that's
(20:25):
been helpful for you. Go and enjoy New Year, have
the best flipper New Year's ever. We're going to do
a New Year, New podcast as well, but this one was.
Speaker 1 (20:35):
Just about kind of like finding that balance.
Speaker 2 (20:37):
Around festive health and wellness and like doing the little
things that make you feel healthy and aligned moving into
the new year. I hope you found it helpful as
always right to me on Insta. Let me know what
you think, and if you found it inspiring, please share
it with your buttos and your family members. And I
(20:58):
hope that it kind of like gets you feeling good
in this weird limbo time that we're in right now,
but also like excited for the new year, like why
can't twenty twenty five be our most vital and healthiest
and happiest and filled with passion here?
Speaker 1 (21:12):
Yet? You know, why can't it be?
Speaker 2 (21:14):
I think it can be, and I think it should be,
and I empower you to go into the new year
with that energy. All Right, hooru, You're wonderful. Have a
ripper new year, my friends.
Speaker 1 (21:30):
That's a wrap on.
Speaker 2 (21:31):
Another episode of Fearlessly Failing as always, Thank you to
our guests, and let's continue the conversation on Instagram. I'm
at Yamo Lollaberry.
Speaker 1 (21:43):
This potty my work.
Speaker 2 (21:45):
For podcast is available on all streaming platforms. I'd love
it if you could subscribe, rape and comment, and of
course spread the love
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