December 12, 2024 • 23 mins
Ever wondered how to maintain your health goals while still enjoying the holiday season? Join us as we promise to unravel the secrets of healthy, guilt-free festive indulgence. Through our personal stories and experiences, we shed light on the challenges of resisting holiday temptations and present practical strategies to keep your health on track. You'll learn how preparation, hydration, and a focus on protein can be your best allies, along with Dr. Donna's intriguing approach of sticking to intermittent fasting while sampling family desserts. Together, we emphasize the power of mindful eating and planning, ensuring that you can savor the holidays without the stress of overindulgence.
Thanksgiving Day can be a feast for both the soul and the body, and we share our unique insights on striking the right balance. For me, hosting family gatherings is less about the food and more about creating a seamless experience with buffet-style arrangements that cater to everyone's preferences. Listen as we discuss how prioritizing protein and incorporating exercise can keep sluggishness at bay, and how family activities can create cherished memories beyond just the table. Discover the importance of making mindful choices that honor your lifestyle goals, allowing you to immerse fully in the joys of the season without unnecessary guilt.
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Episode Transcript
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Speaker 1 (00:02):
All right, team, let's talk about the dreaded
holiday season, while you'retrying to be in your healthy
journey.
Speaker 2 (00:11):
Yes.
Speaker 3 (00:16):
Listen, I know that I am not the only one that for
years because when I was youngthis didn't matter, that for
years, because when I was youngthis didn't matter.
You know, when you're in your20s and even into your 30s, you
can go crazy for a weekend andyeah, it's fine, you don't even
think about it, you don't eventhink about it.
(00:37):
And now that I'm not in my 20sand 30s and haven't been for a
hot minute, you know it's, it'sscary almost to think of how
you're going to handle all thisfood at all these holidays
especially.
You know somebody like me thatI've been struggling with my
weight over the past couple ofyears until I got a bunch of
(00:58):
stuff straightened out.
You know, the holidays werescary because I knew that if I
bought an outfit forThanksgiving, I wouldn't be able
to wear it two weeks later fora holiday party because the
weight just sticks to you, right.
So it's.
You know it was something thatwould kind of stress me out a
little bit, kind of talk it andtalk sense into myself, right,
(01:28):
because I have new copingstrategies and I have new tips
and trips, new tricks and tips,and we've all learned so much
over the last couple of years inour journey and inspire as well
to help our clients and, youknow, help women our age.
Get through it and besuccessful.
Speaker 1 (01:41):
So how do you cope with it, dr Marnie?
What are your personal tips?
My personal.
Speaker 3 (01:47):
My personal tips and tricks is when, whatever and
this is this is super easy andit goes back to the same thing
of.
You know, we've always beentold, and I know that you guys,
everybody's heard this don't gogrocery shopping while you're
hungry.
Speaker 2 (02:02):
Simple, right, right.
How many times have you heardthat?
Speaker 3 (02:06):
All your you know.
For a long time you've beenhearing don't go to the grocery
store while you're hungry,because you're going to throw
all kinds of crap in your cartthat you don't need, that you
weren't there to get.
That's not good for you.
You're going to give intotemptation, right?
Speaker 1 (02:17):
You're going to go through the aisles and just grab
so um, you're spanish, you'regonna get that human bread and
eat it while you're shopping.
While you're shopping, thecroquet doesn't get in the car
on the way home.
Speaker 3 (02:30):
So?
So you know one of the thingsthat I personally do now before
I go to an event, before I go toa party and you know, most of
the time this stuff doesn't justpop up you know that this is
happening.
It's not news that you're goingto have that Thanksgiving is on
Thursday.
This is that.
We know this.
So I prep leading up to it,right?
(02:50):
So I make sure that the coupleof days before I eat super duper
healthy, I get some extra walksin.
I hydrate, especially if there'sgoing to be alcohol consumption
happening during the main event.
So hydrate, you know, starthydrating now.
You could hydrate ahead of time.
Right On the day of I amplanning on having a super
(03:14):
healthy breakfast.
Normally I skip breakfastbecause I do an intermittent
fast, but on Thanksgiving DayI'm planning on having a protein
heavy, healthy breakfast andI'm going to start drinking some
electrolytes early in themorning, my water with my
electrolytes.
I'm probably going to go for awalk before I get ready to,
(03:37):
before I start getting ready,and then I'm going to eat
something before I go to theparty, right?
So I'm not saying I'm going toeat something before I go to the
party, right?
So I'm not saying I'm going tohave a whole meal.
Obviously I'm going to go outto dinner.
I just don't want to get thereand be starving.
So I'm going to plan ahead byprobably having, honestly, a
salad, just some greens, justsomething in my stomach, so that
(03:58):
when I get there, the firstthing in my belly isn't some
kind of carby appetizer andthere's a lot of them on
Thanksgiving and there's a lotof them and we enjoy them and we
love them, yeah, yeah.
But you know, we know and we'velearned that your body will
prioritize your calories andyour digestion based on what you
first put in it, right?
(04:18):
So you don't want to start yourdigestive process with carbs,
you want to slow that down sothat you don't have as many
blood sugar spikes, and so I'mprobably going to have a salad
before I leave.
Speaker 1 (04:30):
Yeah, good, how about you, Dr Donna so?
Speaker 2 (04:33):
I, I'm pretty, I'm pretty much similar to Dr Marty.
I've actually focused this weekToday's what, Tuesday, you know
getting on my regular regimenand I don't eat too terribly, um
, you know, through the week andI'm pretty not restrictive, but
healthy, you know, um with withmy meals and I do the
(04:56):
intermittent fasting as well andI'm hydrated.
I even have my water here, umwith it.
But I will tell you that I'vealready pre thought out my game
plan in my head.
I'm the baker in the family andso for me that works out great,
Because after I baked somethings, I don't want to eat it.
(05:18):
Yeah, I don't want to eat it.
Um, the sweets is what, like,really does a lot of people in.
Also, I will try it, and sowhat I do?
I don't recommend you do thiswith strangers.
I go to my family membersplates and say I want a bite and
I'll take a bite to try it, butI won't eat like a whole slice
(05:40):
of pie or not, not because Iwant to deprive myself, but
because I just want to taste it.
Speaker 3 (05:47):
I have a vision.
Have you seen that extra longfork?
Speaker 1 (05:52):
Yes, I have.
Speaker 3 (05:53):
I mean, that's not a bad idea but maybe we need to
hang this out to our clients allweek.
Speaker 2 (06:00):
I, you know I I'm in the kitchen a lot, so I'm very
active with it.
I will definitely havesomething for breakfast.
Um, similar to what Dr Martysaid.
Um, protein heavy, because Idon't want to go there starving.
Um, there are certain thingsthat I want to have on
Thanksgiving.
I'm definitely like having theTurkey, Um, you know, um, a lot
(06:21):
of the vegetables that we makearen't terrible.
Um, some mashed potatoes I'mnot a big mashed potato person,
things like that but last year Idid this.
I took the family dog for thewalk.
I volunteered and I did that,and I'm planning on doing the
same thing.
I took him for a nice long walk,provided it's not raining or
(06:45):
snowing or ice or anything likethat, but staying active, like I
make it a point when I finishmy plate.
I make a plate.
I don't overfill it.
I make it a point to remove myplate.
I don't sit there with an emptyplate and pick on this and pick
on that.
I get up from the table and,whosever house I'm at, I'll you
(07:08):
know, maybe start putting somethings away, maybe I'll start
doing the dishes, maybe I'llstart loading the dishwasher.
You know, things like that.
I move, I move away from thetable and I know in my mind that
any of that food that is on thetable I could make at any time
of the year.
I don't have to have it all atonce, and that's something
(07:33):
really important to keep in mind.
Speaker 3 (07:36):
Okay, because there's nothing on that table that you
can't make throughout the yearas a treat at some other point,
as a treat or a healthierversion of it.
Speaker 2 (07:48):
Yeah, maybe cranberries.
Maybe you can't get cranberriesand there's such a big
misconception about thecranberries If you add a lot of
sugar to it.
Yeah well, sure, but you canmake.
You can, you can change, changethat and make it into a
healthier version.
So there's nothing on thattable that you can't make any
time of the year and make it ahealthier version, and so that's
(08:11):
something really to keep inmind with.
And let's talk alcohol.
Everybody likes their glass ofwine cocktail.
Whatever the case may be, Ihave found that I used to be
able to drink a whole lot morewine.
I have found, as I've gottenolder midlife in my 50s, my body
(08:33):
is not happy.
I'm one glass maybe two glasses,and that's it.
Because as you get older, yourbody has a hard time processing
the alcohol, so you may want toeliminate that or just have one
glass.
Speaker 3 (08:47):
Yeah or alternate, right you know, we've heard this
one too.
If you're having one alcoholicdrink, make sure you have, you
know, eight ounces of waterright after to go along with it,
you know.
So what you feel with thealcohol a lot of times is the
dehydration right.
So stay hydrated, make surethat you are getting in your
water.
And also, if you're alternating, you know one alcoholic
(09:11):
beverage and something with aglass of water, there's only so
much you could drink likethere's only so many hours in
the day, and so it willnaturally curb your consumption.
Speaker 1 (09:21):
I find yeah, yeah well you coach Martha, I don't
think about it.
I don't.
I don't.
I don't hyper think about theday, the food, this and that I
I'm, not I'm.
It depends on the person, theirpersonality and and their food
relationship to me.
(09:41):
Like seeing all that foodgrosses me out.
I just like seeing a wholeplate of food like filled up,
like that it gross, grosses meout.
I can't.
So I don't really think aboutit.
I don't.
I'm a you I host, so I'musually running around and and
for me, you know, having this,these types of events, is like a
(10:02):
normal thing in my life.
You know we have like impromptufamily events all the time, so
you know we have like impromptufamily events all the time.
Speaker 3 (10:12):
So um that that's a minimum of 12 people.
Speaker 1 (10:14):
So um practiced uh, it's like for me it's just like
another day that we're gettingtogether and and and I I'm
coordinating, I'm putting thethings in order.
You know that it has to have aflow.
You know I'm more, I'm morelike into, like the the process
of um of.
I know it's crazy, but how thethings have to be set up.
(10:34):
You have to have the proteinfirst and then the sides
together.
My husband puts one side overhere and the protein over there.
It doesn't make sense.
You got to put the protein inyour plate first, right, like it
has to be.
We set up like a buffet stylebecause we're so many people, so
it has to flow.
So my brain is more so aboutthat than the food.
(10:56):
And then I always wait less toget food for some reason.
So now when I see people likeeating and all that food, it
just kind of grosses me out.
So I don't really think aboutit at all.
I don't even plan for it.
To be honest, I am, I justhaven't, I don't.
I'm just not that person.
But what a couple things that Ido do at the moment in time is.
(11:21):
I usually load up with proteinthe most than the other sides,
and I also like exercisebeforehand, if I have the time,
and then go for an exerciseafter, like go for a walk or
something after, like, I don'tlike.
I don't like the coma sensationin my body.
I don't like like the turkeycoma, the carb coma, like laying
(11:44):
like I feel, like I feelalready feeling inflammation in
my body, like immediately.
I just don't like, I don't likethat feeling.
So my brain goes to, I don'twant to sweat at night because I
ate too many sugars and I drankwine.
I don't want to be achy in mybody.
It's not worth it.
It's not worth it.
(12:05):
But also I don't, I don't, Idon't, um, I just don't worry
about it.
Like you know, I'm an adult andif I want to take a day to
stuff my face, then fine, I'mgonna make that, I'm gonna make
that decision and pay theconsequences of it.
And if I don't want to do thatbecause I don't want to sweat at
night and I don't want to feelinflammation in my body, then I
(12:25):
don't.
And I, you know and this is likea very unpopular thing, but I
tell that to my clients I said,look, you know it's, it's a
lifestyle program.
It's one day a year if you feellike you want to, you want to
make the decision to stuff yourface, and then you know, take a
couple of days after torecuperate, then that's your
(12:47):
decision.
It's a lifestyle program.
So you know, go for it.
But just make sure you knowthat these are the consequences
and if you're okay with that,you're at peace with that and
you can regroup quickly and keepkeep going quickly, then go for
it.
If you're one of those peoplethat you stuff your face and you
(13:09):
self sabotage and now you can'tget yourself back together for
another week or two, then don'teven don't do it.
Don't do it.
So it's very, it's veryspecific to the person and I
think people, people stressthemselves out so much about
this.
One freaking day of you know,of food.
(13:32):
It's like that can even beworse your cortisol levels are
freaking high because you're sostressed out that this, all the
food is gonna be in front of you.
Stop stressing like let's justlike, let's calm down.
You know it's one day, it'sokay.
You know you want to eatstuffing?
Eat stuffing.
You want to eat cranberry, gofor it.
(13:54):
Enjoy your family.
Enjoy.
That's the way that you canreally make sure that your
lifestyle is a lifestyle.
There's.
Life is going to happen.
A birthday party is going tohappen, a cruise is going to
happen, a this is going tohappen.
That's going to happen.
The whole, the whole um thingis learning how to manage
(14:16):
yourself when you're in thesepositions and enjoying life and
knowing how to to keep goingafterwards.
That's fine, yeah, no, that'smy take on it.
You know it's, it's um.
It's a day to enjoy with afamily, and let me tell you that
enjoying family doesn't meanstuffing your face with them.
(14:37):
It can mean something else.
It can be great conversation,that can be going on a walk with
them.
It can be, you know, havinggames like we.
We like to do games in myfamily, so I already have a list
of all like wacky games.
Speaker 3 (14:49):
Go on in on instagram and all those things keep you
active, too afterwards.
So instead of instead ofstuffing your face and sitting
down to a carbon food coma, youstuff your face and then you do
something afterwards.
Yeah, you know, and so that'spart of the lifestyle, though,
and that's something that a lotof people don't do.
A lot of people, the traditionis stuff your face and then sit
(15:12):
down and watch football for aweek, or go to sleep.
Speaker 1 (15:15):
That's like you can do so, like stay up and enjoy
your family, but stop stressingabout it.
Speaker 2 (15:23):
You know, you know what to those those little games
and activities that you do inbetween?
It gives you time for your bodyto register and say I'm full,
yes, right, you know.
And getting up, havingsomething to eat, you know,
having protein heavy, and thengetting up and doing something.
It gives you that 20 to 30minutes that your stomach can
(15:46):
signal to your brain that you'refull and when you feel it
especially if you've been doinglike the reveal lifestyle
program and you've been eatingreally, really healthy and this
is a little off track yourbody's going to let you know.
Your body's going to let youknow and say, hmm, no more.
Speaker 1 (16:02):
Yeah, scream back at you, and you know what To do,
like games with your familymembers is so out of the norm
that these happy hormones startcoming up.
You're laughing, you're, youknow, hugging with your family.
Your competitive nature iscoming up.
There's, like other feelingsthat are coming up that you
(16:22):
don't normally have time, youdon't do during the year you
know what I mean and it's so funto see, like your grandma, your
mom, you know, become this kiddoing this game with you.
It was.
We had a game last year where Igot a whole bunch of cash.
I got a bunch of like ones andtens and twenties and I threw
like $200 bills up there and Iscattered it in a big table and
(16:46):
we blindfolded our family, ourfamily.
You should see my grandmotherdoing this and it could be a
spatula, spatula, spatula.
The spatula, they had to theyhad 30 seconds to pick up as
much cash and put it in a basket.
And whatever they put in theirbasket, um, they were.
(17:08):
They kept so when mygrandmother was doing it.
Oh, and I threw some lotterytickets in there too.
So when my grandmother wasdoing it, she didn't know that
we were putting stuff on top ofher spatula because she's
blindfolded.
She was like hardcore, wantingto get these hundred dollar
bills and these lottery tickets,like that kind of stuff brings
(17:29):
life to your soul, you know,more so than stuffing your face
with food that you're going topay for later, right.
But if you choose to do that,just free yourself, guys free.
Just free yourself all thestress, right.
Speaker 3 (17:44):
Well, a couple of things, Okay.
So we, we all have strategies,but they're all kind of the same
strategy, if you think about it.
Ok, as Dr Donna said, you're agrown up.
You can make this food any timeof the year.
So quit making the food thecenter of the universe.
In this case, as all of us havesaid, load up with protein.
(18:06):
Protein keeps you full.
Protein keeps you satiated.
You will not be wanting as muchof the carby stuff if you're
not hungry, okay, so focus onthe protein.
That turkey you know most peopledon't make turkey all year.
So eat the turkey, eat themeats first.
(18:28):
Right, you know it is alifestyle, right?
So what do you value?
Enjoy the time with your family, play games, have fun, be
active, right?
I think all three of us saidthat.
So if you're normally not themost active one, well then, you
know what.
Help clean up.
We're not talking.
Be active, as in go run amarathon.
(18:49):
When you're done withThanksgiving dinner, we mean,
don't sit on the couch andvegetate entirely.
Be involved, stay awake, go fora walk, play with your
grandkids, play with you.
Know, be playful, because thatbrings you happiness.
And when you're you know, whenyou're happy, those stress
hormones don't pop out.
Don't pop out as much, right?
(19:10):
The other thing I'm going tosay if you are on a GLP-1, you
know that this is not going tobe a good day for you if you go
crazy, right?
So again, hydrate, maybe takesome digestive enzymes If you're
planning on going crazy withstuff that you know your body's
(19:32):
not going to do well, because Iknow people that get themselves
into a.
You know they start eating outof where they should be eating
on some of these injections andthey end up in the hospital
throwing up dehydrated Like it's.
It's hardcore.
So if you are on a GLP-1,please take extra care to you
(19:57):
know, again, you can eat thisfood any time of the year, it
doesn't have to be all at oncein one day.
Speaker 1 (20:05):
And if you are on the Reveal Lif lifestyle program
and you decide to go for it,then make sure you do a protein
day the next day.
Yep, yep, yep and allowyourself two to three days to
get.
Speaker 2 (20:15):
Get back to February mode and make sure, and make
sure to be honest with withyourself number one and your
health coach.
If you know, if you're doing aprogram, be honest with yourself
, be honest with your healthcoach, because we're not going
to judge you.
We want to help you.
We want to help you get throughthat point and get you back on
(20:36):
track, because it's hardSometimes.
It's hard because then you havethe leftovers right, then you
have the leftovers, and we wantto help you get past that and
get you back on track and notget you stuck in that roller
coaster oh, I'm off track, Ican't get back on.
Speaker 1 (20:55):
You can pack up those leftovers.
This is what I do pack them up,make sure you stock your pan
with a bunch of ziploc, bigziploc bags.
And when everybody that thatleaves your house should leave
with a bunch of food, yep, but Ido.
I just like.
By the time everybody leaves,there's no leftovers, and that's
(21:17):
on purpose and that's just alsobecause my husband and I don't
eat stuff regularly.
So, um, set yourself up for forleftovers, make sure you you
have.
And if you're a guest.
Speaker 2 (21:30):
If you're a guest, don't take the leftovers.
Just say no, thank you.
I probably won't eat this.
Yeah, that's it.
Speaker 1 (21:37):
Don't overcook either , like, just like.
I mean, I'm, I'm, we're guiltyof that.
I'll be, just, you know,preparing too much food.
We've, we've gotten a littlebit.
You know better at that, butjust be intentional with all of
these different things.
I hope this helped you guys.
I, you know, we, we hope thatyou have an amazing holiday and
(21:59):
let me tell you, christmas isaround the corner.
Speaker 3 (22:01):
Well, these things that we're talking about, all
the things that we're talkingabout, apply to pretty much like
Coach.
Speaker 2 (22:07):
Martha's.
Speaker 3 (22:08):
It's a lifestyle right, so this is really good
practice for the rest of theholiday season.
Speaker 2 (22:16):
It's your choice.
It's your choice on what youdecide to do, but just know that
you can get back on track, andit's just the one day.
Speaker 1 (22:26):
Just the one day, don't kick yourself in the butt,
don't you know?
Speaker 3 (22:30):
go on a depression thing, just because don't turn
it into thanks christmas rightlike one day, yeah, thursday
yeah, don't turn it to thankschristmas, it's so true.
Speaker 1 (22:43):
all right, guys, we hope this helped you out.
Listen, you're not're not alone.
We're all in the same boat here.
We're all in the same boat.
We will be doing all the thingsthat you guys have to do as
well, and so here we are to helpyou guys.
We hope this helped Until nexttime.
All right, team, let's talk about the dreaded
holiday season, while you'retrying to be in your healthy
journey.
Speaker 2 (00:11):
Yes.
Speaker 3 (00:16):
Listen, I know that I am not the only one that for
years because when I was youngthis didn't matter, that for
years, because when I was youngthis didn't matter.
You know, when you're in your20s and even into your 30s, you
can go crazy for a weekend andyeah, it's fine, you don't even
think about it, you don't eventhink about it.
(00:37):
And now that I'm not in my 20sand 30s and haven't been for a
hot minute, you know it's, it'sscary almost to think of how
you're going to handle all thisfood at all these holidays
especially.
You know somebody like me thatI've been struggling with my
weight over the past couple ofyears until I got a bunch of
(00:58):
stuff straightened out.
You know, the holidays werescary because I knew that if I
bought an outfit forThanksgiving, I wouldn't be able
to wear it two weeks later fora holiday party because the
weight just sticks to you, right.
So it's.
You know it was something thatwould kind of stress me out a
little bit, kind of talk it andtalk sense into myself, right,
(01:28):
because I have new copingstrategies and I have new tips
and trips, new tricks and tips,and we've all learned so much
over the last couple of years inour journey and inspire as well
to help our clients and, youknow, help women our age.
Get through it and besuccessful.
Speaker 1 (01:41):
So how do you cope with it, dr Marnie?
What are your personal tips?
My personal.
Speaker 3 (01:47):
My personal tips and tricks is when, whatever and
this is this is super easy andit goes back to the same thing
of.
You know, we've always beentold, and I know that you guys,
everybody's heard this don't gogrocery shopping while you're
hungry.
Speaker 2 (02:02):
Simple, right, right.
How many times have you heardthat?
Speaker 3 (02:06):
All your you know.
For a long time you've beenhearing don't go to the grocery
store while you're hungry,because you're going to throw
all kinds of crap in your cartthat you don't need, that you
weren't there to get.
That's not good for you.
You're going to give intotemptation, right?
Speaker 1 (02:17):
You're going to go through the aisles and just grab
so um, you're spanish, you'regonna get that human bread and
eat it while you're shopping.
While you're shopping, thecroquet doesn't get in the car
on the way home.
Speaker 3 (02:30):
So?
So you know one of the thingsthat I personally do now before
I go to an event, before I go toa party and you know, most of
the time this stuff doesn't justpop up you know that this is
happening.
It's not news that you're goingto have that Thanksgiving is on
Thursday.
This is that.
We know this.
So I prep leading up to it,right?
(02:50):
So I make sure that the coupleof days before I eat super duper
healthy, I get some extra walksin.
I hydrate, especially if there'sgoing to be alcohol consumption
happening during the main event.
So hydrate, you know, starthydrating now.
You could hydrate ahead of time.
Right On the day of I amplanning on having a super
(03:14):
healthy breakfast.
Normally I skip breakfastbecause I do an intermittent
fast, but on Thanksgiving DayI'm planning on having a protein
heavy, healthy breakfast andI'm going to start drinking some
electrolytes early in themorning, my water with my
electrolytes.
I'm probably going to go for awalk before I get ready to,
(03:37):
before I start getting ready,and then I'm going to eat
something before I go to theparty, right?
So I'm not saying I'm going toeat something before I go to the
party, right?
So I'm not saying I'm going tohave a whole meal.
Obviously I'm going to go outto dinner.
I just don't want to get thereand be starving.
So I'm going to plan ahead byprobably having, honestly, a
salad, just some greens, justsomething in my stomach, so that
(03:58):
when I get there, the firstthing in my belly isn't some
kind of carby appetizer andthere's a lot of them on
Thanksgiving and there's a lotof them and we enjoy them and we
love them, yeah, yeah.
But you know, we know and we'velearned that your body will
prioritize your calories andyour digestion based on what you
first put in it, right?
(04:18):
So you don't want to start yourdigestive process with carbs,
you want to slow that down sothat you don't have as many
blood sugar spikes, and so I'mprobably going to have a salad
before I leave.
Speaker 1 (04:30):
Yeah, good, how about you, Dr Donna so?
Speaker 2 (04:33):
I, I'm pretty, I'm pretty much similar to Dr Marty.
I've actually focused this weekToday's what, Tuesday, you know
getting on my regular regimenand I don't eat too terribly, um
, you know, through the week andI'm pretty not restrictive, but
healthy, you know, um with withmy meals and I do the
(04:56):
intermittent fasting as well andI'm hydrated.
I even have my water here, umwith it.
But I will tell you that I'vealready pre thought out my game
plan in my head.
I'm the baker in the family andso for me that works out great,
Because after I baked somethings, I don't want to eat it.
(05:18):
Yeah, I don't want to eat it.
Um, the sweets is what, like,really does a lot of people in.
Also, I will try it, and sowhat I do?
I don't recommend you do thiswith strangers.
I go to my family membersplates and say I want a bite and
I'll take a bite to try it, butI won't eat like a whole slice
(05:40):
of pie or not, not because Iwant to deprive myself, but
because I just want to taste it.
Speaker 3 (05:47):
I have a vision.
Have you seen that extra longfork?
Speaker 1 (05:52):
Yes, I have.
Speaker 3 (05:53):
I mean, that's not a bad idea but maybe we need to
hang this out to our clients allweek.
Speaker 2 (06:00):
I, you know I I'm in the kitchen a lot, so I'm very
active with it.
I will definitely havesomething for breakfast.
Um, similar to what Dr Martysaid.
Um, protein heavy, because Idon't want to go there starving.
Um, there are certain thingsthat I want to have on
Thanksgiving.
I'm definitely like having theTurkey, Um, you know, um, a lot
(06:21):
of the vegetables that we makearen't terrible.
Um, some mashed potatoes I'mnot a big mashed potato person,
things like that but last year Idid this.
I took the family dog for thewalk.
I volunteered and I did that,and I'm planning on doing the
same thing.
I took him for a nice long walk,provided it's not raining or
(06:45):
snowing or ice or anything likethat, but staying active, like I
make it a point when I finishmy plate.
I make a plate.
I don't overfill it.
I make it a point to remove myplate.
I don't sit there with an emptyplate and pick on this and pick
on that.
I get up from the table and,whosever house I'm at, I'll you
(07:08):
know, maybe start putting somethings away, maybe I'll start
doing the dishes, maybe I'llstart loading the dishwasher.
You know, things like that.
I move, I move away from thetable and I know in my mind that
any of that food that is on thetable I could make at any time
of the year.
I don't have to have it all atonce, and that's something
(07:33):
really important to keep in mind.
Speaker 3 (07:36):
Okay, because there's nothing on that table that you
can't make throughout the yearas a treat at some other point,
as a treat or a healthierversion of it.
Speaker 2 (07:48):
Yeah, maybe cranberries.
Maybe you can't get cranberriesand there's such a big
misconception about thecranberries If you add a lot of
sugar to it.
Yeah well, sure, but you canmake.
You can, you can change, changethat and make it into a
healthier version.
So there's nothing on thattable that you can't make any
time of the year and make it ahealthier version, and so that's
(08:11):
something really to keep inmind with.
And let's talk alcohol.
Everybody likes their glass ofwine cocktail.
Whatever the case may be, Ihave found that I used to be
able to drink a whole lot morewine.
I have found, as I've gottenolder midlife in my 50s, my body
(08:33):
is not happy.
I'm one glass maybe two glasses,and that's it.
Because as you get older, yourbody has a hard time processing
the alcohol, so you may want toeliminate that or just have one
glass.
Speaker 3 (08:47):
Yeah or alternate, right you know, we've heard this
one too.
If you're having one alcoholicdrink, make sure you have, you
know, eight ounces of waterright after to go along with it,
you know.
So what you feel with thealcohol a lot of times is the
dehydration right.
So stay hydrated, make surethat you are getting in your
water.
And also, if you're alternating, you know one alcoholic
(09:11):
beverage and something with aglass of water, there's only so
much you could drink likethere's only so many hours in
the day, and so it willnaturally curb your consumption.
Speaker 1 (09:21):
I find yeah, yeah well you coach Martha, I don't
think about it.
I don't.
I don't.
I don't hyper think about theday, the food, this and that I
I'm, not I'm.
It depends on the person, theirpersonality and and their food
relationship to me.
(09:41):
Like seeing all that foodgrosses me out.
I just like seeing a wholeplate of food like filled up,
like that it gross, grosses meout.
I can't.
So I don't really think aboutit.
I don't.
I'm a you I host, so I'musually running around and and
for me, you know, having this,these types of events, is like a
(10:02):
normal thing in my life.
You know we have like impromptufamily events all the time, so
you know we have like impromptufamily events all the time.
Speaker 3 (10:12):
So um that that's a minimum of 12 people.
Speaker 1 (10:14):
So um practiced uh, it's like for me it's just like
another day that we're gettingtogether and and and I I'm
coordinating, I'm putting thethings in order.
You know that it has to have aflow.
You know I'm more, I'm morelike into, like the the process
of um of.
I know it's crazy, but how thethings have to be set up.
(10:34):
You have to have the proteinfirst and then the sides
together.
My husband puts one side overhere and the protein over there.
It doesn't make sense.
You got to put the protein inyour plate first, right, like it
has to be.
We set up like a buffet stylebecause we're so many people, so
it has to flow.
So my brain is more so aboutthat than the food.
(10:56):
And then I always wait less toget food for some reason.
So now when I see people likeeating and all that food, it
just kind of grosses me out.
So I don't really think aboutit at all.
I don't even plan for it.
To be honest, I am, I justhaven't, I don't.
I'm just not that person.
But what a couple things that Ido do at the moment in time is.
(11:21):
I usually load up with proteinthe most than the other sides,
and I also like exercisebeforehand, if I have the time,
and then go for an exerciseafter, like go for a walk or
something after, like, I don'tlike.
I don't like the coma sensationin my body.
I don't like like the turkeycoma, the carb coma, like laying
(11:44):
like I feel, like I feelalready feeling inflammation in
my body, like immediately.
I just don't like, I don't likethat feeling.
So my brain goes to, I don'twant to sweat at night because I
ate too many sugars and I drankwine.
I don't want to be achy in mybody.
It's not worth it.
It's not worth it.
(12:05):
But also I don't, I don't, Idon't, um, I just don't worry
about it.
Like you know, I'm an adult andif I want to take a day to
stuff my face, then fine, I'mgonna make that, I'm gonna make
that decision and pay theconsequences of it.
And if I don't want to do thatbecause I don't want to sweat at
night and I don't want to feelinflammation in my body, then I
(12:25):
don't.
And I, you know and this is likea very unpopular thing, but I
tell that to my clients I said,look, you know it's, it's a
lifestyle program.
It's one day a year if you feellike you want to, you want to
make the decision to stuff yourface, and then you know, take a
couple of days after torecuperate, then that's your
(12:47):
decision.
It's a lifestyle program.
So you know, go for it.
But just make sure you knowthat these are the consequences
and if you're okay with that,you're at peace with that and
you can regroup quickly and keepkeep going quickly, then go for
it.
If you're one of those peoplethat you stuff your face and you
(13:09):
self sabotage and now you can'tget yourself back together for
another week or two, then don'teven don't do it.
Don't do it.
So it's very, it's veryspecific to the person and I
think people, people stressthemselves out so much about
this.
One freaking day of you know,of food.
(13:32):
It's like that can even beworse your cortisol levels are
freaking high because you're sostressed out that this, all the
food is gonna be in front of you.
Stop stressing like let's justlike, let's calm down.
You know it's one day, it'sokay.
You know you want to eatstuffing?
Eat stuffing.
You want to eat cranberry, gofor it.
(13:54):
Enjoy your family.
Enjoy.
That's the way that you canreally make sure that your
lifestyle is a lifestyle.
There's.
Life is going to happen.
A birthday party is going tohappen, a cruise is going to
happen, a this is going tohappen.
That's going to happen.
The whole, the whole um thingis learning how to manage
(14:16):
yourself when you're in thesepositions and enjoying life and
knowing how to to keep goingafterwards.
That's fine, yeah, no, that'smy take on it.
You know it's, it's um.
It's a day to enjoy with afamily, and let me tell you that
enjoying family doesn't meanstuffing your face with them.
(14:37):
It can mean something else.
It can be great conversation,that can be going on a walk with
them.
It can be, you know, havinggames like we.
We like to do games in myfamily, so I already have a list
of all like wacky games.
Speaker 3 (14:49):
Go on in on instagram and all those things keep you
active, too afterwards.
So instead of instead ofstuffing your face and sitting
down to a carbon food coma, youstuff your face and then you do
something afterwards.
Yeah, you know, and so that'spart of the lifestyle, though,
and that's something that a lotof people don't do.
A lot of people, the traditionis stuff your face and then sit
(15:12):
down and watch football for aweek, or go to sleep.
Speaker 1 (15:15):
That's like you can do so, like stay up and enjoy
your family, but stop stressingabout it.
Speaker 2 (15:23):
You know, you know what to those those little games
and activities that you do inbetween?
It gives you time for your bodyto register and say I'm full,
yes, right, you know.
And getting up, havingsomething to eat, you know,
having protein heavy, and thengetting up and doing something.
It gives you that 20 to 30minutes that your stomach can
(15:46):
signal to your brain that you'refull and when you feel it
especially if you've been doinglike the reveal lifestyle
program and you've been eatingreally, really healthy and this
is a little off track yourbody's going to let you know.
Your body's going to let youknow and say, hmm, no more.
Speaker 1 (16:02):
Yeah, scream back at you, and you know what To do,
like games with your familymembers is so out of the norm
that these happy hormones startcoming up.
You're laughing, you're, youknow, hugging with your family.
Your competitive nature iscoming up.
There's, like other feelingsthat are coming up that you
(16:22):
don't normally have time, youdon't do during the year you
know what I mean and it's so funto see, like your grandma, your
mom, you know, become this kiddoing this game with you.
It was.
We had a game last year where Igot a whole bunch of cash.
I got a bunch of like ones andtens and twenties and I threw
like $200 bills up there and Iscattered it in a big table and
(16:46):
we blindfolded our family, ourfamily.
You should see my grandmotherdoing this and it could be a
spatula, spatula, spatula.
The spatula, they had to theyhad 30 seconds to pick up as
much cash and put it in a basket.
And whatever they put in theirbasket, um, they were.
(17:08):
They kept so when mygrandmother was doing it.
Oh, and I threw some lotterytickets in there too.
So when my grandmother wasdoing it, she didn't know that
we were putting stuff on top ofher spatula because she's
blindfolded.
She was like hardcore, wantingto get these hundred dollar
bills and these lottery tickets,like that kind of stuff brings
(17:29):
life to your soul, you know,more so than stuffing your face
with food that you're going topay for later, right.
But if you choose to do that,just free yourself, guys free.
Just free yourself all thestress, right.
Speaker 3 (17:44):
Well, a couple of things, Okay.
So we, we all have strategies,but they're all kind of the same
strategy, if you think about it.
Ok, as Dr Donna said, you're agrown up.
You can make this food any timeof the year.
So quit making the food thecenter of the universe.
In this case, as all of us havesaid, load up with protein.
(18:06):
Protein keeps you full.
Protein keeps you satiated.
You will not be wanting as muchof the carby stuff if you're
not hungry, okay, so focus onthe protein.
That turkey you know most peopledon't make turkey all year.
So eat the turkey, eat themeats first.
(18:28):
Right, you know it is alifestyle, right?
So what do you value?
Enjoy the time with your family, play games, have fun, be
active, right?
I think all three of us saidthat.
So if you're normally not themost active one, well then, you
know what.
Help clean up.
We're not talking.
Be active, as in go run amarathon.
(18:49):
When you're done withThanksgiving dinner, we mean,
don't sit on the couch andvegetate entirely.
Be involved, stay awake, go fora walk, play with your
grandkids, play with you.
Know, be playful, because thatbrings you happiness.
And when you're you know, whenyou're happy, those stress
hormones don't pop out.
Don't pop out as much, right?
(19:10):
The other thing I'm going tosay if you are on a GLP-1, you
know that this is not going tobe a good day for you if you go
crazy, right?
So again, hydrate, maybe takesome digestive enzymes If you're
planning on going crazy withstuff that you know your body's
(19:32):
not going to do well, because Iknow people that get themselves
into a.
You know they start eating outof where they should be eating
on some of these injections andthey end up in the hospital
throwing up dehydrated Like it's.
It's hardcore.
So if you are on a GLP-1,please take extra care to you
(19:57):
know, again, you can eat thisfood any time of the year, it
doesn't have to be all at oncein one day.
Speaker 1 (20:05):
And if you are on the Reveal Lif lifestyle program
and you decide to go for it,then make sure you do a protein
day the next day.
Yep, yep, yep and allowyourself two to three days to
get.
Speaker 2 (20:15):
Get back to February mode and make sure, and make
sure to be honest with withyourself number one and your
health coach.
If you know, if you're doing aprogram, be honest with yourself
, be honest with your healthcoach, because we're not going
to judge you.
We want to help you.
We want to help you get throughthat point and get you back on
(20:36):
track, because it's hardSometimes.
It's hard because then you havethe leftovers right, then you
have the leftovers, and we wantto help you get past that and
get you back on track and notget you stuck in that roller
coaster oh, I'm off track, Ican't get back on.
Speaker 1 (20:55):
You can pack up those leftovers.
This is what I do pack them up,make sure you stock your pan
with a bunch of ziploc, bigziploc bags.
And when everybody that thatleaves your house should leave
with a bunch of food, yep, but Ido.
I just like.
By the time everybody leaves,there's no leftovers, and that's
(21:17):
on purpose and that's just alsobecause my husband and I don't
eat stuff regularly.
So, um, set yourself up for forleftovers, make sure you you
have.
And if you're a guest.
Speaker 2 (21:30):
If you're a guest, don't take the leftovers.
Just say no, thank you.
I probably won't eat this.
Yeah, that's it.
Speaker 1 (21:37):
Don't overcook either , like, just like.
I mean, I'm, I'm, we're guiltyof that.
I'll be, just, you know,preparing too much food.
We've, we've gotten a littlebit.
You know better at that, butjust be intentional with all of
these different things.
I hope this helped you guys.
I, you know, we, we hope thatyou have an amazing holiday and
(21:59):
let me tell you, christmas isaround the corner.
Speaker 3 (22:01):
Well, these things that we're talking about, all
the things that we're talkingabout, apply to pretty much like
Coach.
Speaker 2 (22:07):
Martha's.
Speaker 3 (22:08):
It's a lifestyle right, so this is really good
practice for the rest of theholiday season.
Speaker 2 (22:16):
It's your choice.
It's your choice on what youdecide to do, but just know that
you can get back on track, andit's just the one day.
Speaker 1 (22:26):
Just the one day, don't kick yourself in the butt,
don't you know?
Speaker 3 (22:30):
go on a depression thing, just because don't turn
it into thanks christmas rightlike one day, yeah, thursday
yeah, don't turn it to thankschristmas, it's so true.
Speaker 1 (22:43):
all right, guys, we hope this helped you out.
Listen, you're not're not alone.
We're all in the same boat here.
We're all in the same boat.
We will be doing all the thingsthat you guys have to do as
well, and so here we are to helpyou guys.
We hope this helped Until nexttime.
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