➥ Hey, it's Chef Michael, Certified Culinary Nutrition Expert here at Doctoronamission, and in this episode, I want to talk to you about "five healthy holiday survival tips."
Now, if you could really care less about surviving the holidays healthy, well then just go ahead and pop off. However, I'd love for you to hang around, but I'm going to talk about how to cope through the holidays, and have a fantastic time, still eat and drink.
🔵 I'm not talking about not doing anything and not having any fun and not having some food that you wouldn't normally have and some drinks you wouldn't normally have.
But I'm talking about getting into mid to late January and then being, "Ok, I'm ready to get back into my shape again."
🔵 You may be feeling a little foggy, feeling a little, oh, a little lumpy, shall I say?
And instead of it taking you weeks and months, maybe it's even March or April till you start to feel yourself.
Iif you want to come back within days, even a week, back into where you started from before the holidays, and hopefully that's in a good place, then this is the episode for you.
➥ So five healthy holiday survival tips. Let's get into it. Number one ...
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Speaker 0 (0s): Coming up on this episode of the MD and chef team show
Speaker 1 (8s): When they haven't done anything for weeks months, everything's gotten a little bit extra weight and the muscles haven't been used, the body's feeling a little cloudy, mentally and foggy, and all of a sudden you want to get out there and hit it again. Well, that's when the injuries usually come
Speaker 0 (30s): Welcome to the show from DMD and shop team. I'm Dr. Isabel medical doctor here at the MD and chef team,
Speaker 1 (39s): Chef Michael Coleman nutrition expert. I'm the chef part of the case.
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Speaker 1 (1m 24s): Are you looking to survive the holidays without needing weeks, even months to get back into your normal shape, get a clear thinking and not be so foggy and not feel lethargic and frumpy and all like the holidays just physically and mentally wasted you. Hey, it's chef Michael certified culinary and nutrition expert here at doctor on a mission today. I want to talk to you about five healthy holiday survival tips.
Now, if you could really care less about surviving the holidays healthy, well then just go ahead and pop off. And you know, don't bother listening to this. I mean, I'd love for you to hang around, but I'm going to talk about how to cope through the holidays. Have a fantastic time, still eat and drink. I'm not talking about not doing anything and not having any fun and not having some, you know, some food that you wouldn't normally have and some drinks you wouldn't normally have.
But I'm talking about getting into mid to late January and then being okay. I'm ready to get back into my shape again. I'm I'm feeling a little foggy. I'm feeling a little, oh, a lumpy, shall I say? And instead of it taking you weeks and months, maybe it's even March or April till you start to feel yourself. Again. I, if you want to come back within days, even a week of back into where you started from before the holidays, and hopefully that's in a good place, then this is the place.
This is what we're going to talk about. So five healthy holiday survival tips. Let's get into it. Number one, when you eat, sit down, relax, enjoy it is the holidays. You're not supposed to be so stressed out. And yes, that could take us down a whole other rabbit hole of conversation, not being stressed over the holidays.
I get it. Family, friends, things going on. There's all kinds of dynamics happening, but I'm just talking about when you do eat, just make a mental note that I'm actually, I'm going to sit down. I'm going to relax. I'm going to enjoy this food. Cause also what that'll allow your system to do is get, realize that I might actually be full. I'm thinking I'm hungry. I'm thinking I want to go back for a second.
I'm thinking I want to keep eating more, but if you slow down, chew, relax, you give your body a chance to realize I'm actually full. I don't need to be eating more. And you do your digestive system. You do your, all your body functions, such a privilege. You help it out by just slowing down. It's a great time of year again, everyone to slow down a little bit.
It's okay. And if you do one second, you know, just take a little bit of a break between finishing that first round of food and thinking, oh yeah, I want seconds. We'll just take a little gap. Maybe have a drink, have some water. You're you might be D dehydrated. Cause sometimes when we're hungry, we're actually dehydrated. Have a, you know, have a little bit of water, have some, some bubbly water, have a, you know, have a drink if you're going to have one, but take a little gap before you dive into.
And I by gap, I mean time gap, take a few minutes. Take 10, 15 minutes before you dive back into the seconds, because you might find out that, oh, actually I'm not hungry anymore. I did have enough food that may help. So the holiday healthy survival tip number two, stay hydrated.
Yeah. The time of year. When you hear talking about being hung over, so wiped out, I'm wasted. I'm tired. I'm wiped out. Well, a lot of times, and most of that is playing O E hydration. So one of the things understanding with food and alcohol, the types that we have during the holidays, you will get dehydrated. So my suggestion is have at least a cup of water.
I have a bid size glass of water for every alcoholic drink. You have stay hydrated, drink your water. It'll help you. It'll also fill you up a little bit. So maybe it won't eat so much, but a real key over the holidays is to stay hydrated. See it don't feel so bad. The next day it'll pay off. Believe me. Cause you want to keep going. You want to enjoy this time with family and friends.
You don't want to just be laying around going, oh my gosh, oh, this is going to take me a couple of days until I can go do anything again. That's not that much fun. So stay hydrated. All right. Healthy holiday survival tip number three, avoid late night eating that can really mess us up if we're constantly not again.
All right. I got to put a caveat out here about this whole thing. You're always gonna hit these tips like right on. Of course not. There's going to be some wild and crazy times that you can avoid it. I'm not saying just be spot on every day. Be great every day. But if the more you can incorporate these five tips that I'm talking about, the easier it's going to be when you're kind of done with your holiday celebrations, whenever that is in the new year, because Hey, I'm in New Zealand down under and here in this part of the world, New Zealand, Australia, school's out, it's summertime.
It's speech. It's barbecue. It's play. It is full on, you know what? It ends up being January and February until a lot of times people decide, oh my gosh, what happened to me for the last two months? So again, I'm not saying be perfect all the time, but with you, the more you can incorporate these tips, the easier it's going to be to come back out of this holiday time. Alrighty. So number three is avoid late night eating and why?
Well, that's just going to add the weight on the late night eating and the late night drinking is going to lay in the ballet. It's going to lay in the body and the body's going to store it as fat. And if we do it for days, weeks, possibly months at a time, we're going to come out of this thing as baggage, the old saying, I went on the trip with bags and or I went on the trip with my bags and came out as baggage, something like that.
So avoid the late night eating as much as you can. Again, it's not always going to happen, but just know that late night eating late night drinking will add the pounds of the kgs on however, what you want to call it. Healthy holiday survival, tip number four, trying to take a walk after a meal, you know, you're on Northern hemisphere. You might be in a cold region. Well, if you can get outside and get a little bit of a walk in, do it, but if you can take a walk after a meal, even if it's only 15 minutes, 30 minutes would be great.
If you can do an hour great, but just simply taking a walk after a meal will really help you out. And again, if you are a person who does exercise during the week and hopefully you are do your best to keep up your exercise, exercise regime at your exercise plan, whatever your exercise plan is, try to keep it going through the holidays so that, you know, you don't go weeks or months without doing any kind of exercise.
Because as you can imagine, maybe you've had this before, when you start up again. A lot of people that's when the injuries come, when they haven't done anything for weeks months, everything's gotten a little bit extra weight and the muscles haven't been used, the body's feeling a little cloudy, mentally and foggy, and all of a sudden you want to get out there and hit it again. Well, that's when the injuries usually come. So if you can just keep your exercise going, even if you back off a little bit, you know, maybe I'm just going to use the example as 10 kg weights.
Maybe you're somebody that's using 10 kg weights in your resistance workouts. Well then just back it off to, you know, fives or sixes or eights or something, just keep the body moving the best you can during the holiday times. And that'll help you to, when you really get back in and you want to ramp it up again, you're just not starting from ground zero again. Oh right now, healthy holiday survival tip number five.
Ah, okay. Do your best to not have too many fried foods and empty nutrient carbohydrate meals. Now carbs are great just to understand the broccoli as carbohydrates. That's good. But I'm talking about the breads, the, the French fries, the chippies of the fried foods, a fish and chips and you know, all that kind of stuff. You know what I'm talking about?
Yes. We're gonna have some, yes. We'll probably have some in the holidays of course. But what you can do is maybe just not have it every meal. Yeah. Not pancakes for breakfast. And then I don't know something had fish and chips at lunch and then dinner, pasta and pizza, because that's just going to add up to much and it is going to slow you down.
And eventually it's going to be harder to come back from all that. Now, if that just happens one time. Okay. But what I'm saying is do your best to keep it to a minimum of all those foods, the fried foods, the chips, the breads, the pastas, the chippies, and the what's called lollies here in this part of the world, candies, pies, cakes, all that stuff. And if you are going to have it, when I find is yes, I can guarantee I'm going to have some French fries sometime over the holidays because I love French fries, but I don't eat them in my normal lifestyle.
Eating plan a I might go months without eating it, but I'll probably have some over the holidays, but I can guarantee I'm not just going to have that. I'm going to make sure I have vegetables and greens in the same meal. And so for me, what I find really works, as long as I keep eating my vegetables and greens, meaning my salad. And if I'm having kind of a heavy meal, let's say, let's just say fish and chips. If I'm still having a salad with that and some vegetables, and I'm not just having the heavy food and I have some of the good stuff too, then it does.
Doesn't hit me quite as hard. So keep up with your veggies and greens, keep up with eating the good foods and that will really help you out. I, this has been certified culinary nutrition expert, chef Michael here at doctor on the mission, bringing you five healthy holiday tips, survival tips. So you can come back quicker after enjoying a great time over the holidays. Number one, sit down, relax, chew, enjoy.
Let your body actually say, Hey, I'm full. I don't need any more. And if you do take a little break, give yourself 5, 10, 15 minutes before deciding to get some more food. Number two, stay hydrated. Keep the water going. I don't mean hydrated by hydrating without all. I mean, stay hydrated with water. Keep up your hydration levels. Number three, do your best to minimize the late night eating and drinking.
If you can do them earlier in the day earlier in the evening, the more often the better and number four, try to keep up the exercise regime that you're already doing. And if you can, if you can't do that well, then just take a walk after a meal, 15 minutes, 30 minutes, 40 minutes an hour, whatever you can do, just try to keep the body moving so that it's much easier to come back after the holidays and get re going again.
And number five, again, keep it to a minimum of all of those fried foods and the chippies and lollies and candies and cakes and pies and fish and chips and French fries and all that kind of stuff. Do your best to keep it to a minimum enjoy, but not every day for the next two months. Okay. The academy, Hey, if you want to go for it, but it's going to be hard coming back from that and trying to keep up your salads and your veggies.
Good stuff. Keep the good stuff coming too. Hey, hope that helps. You know, I from Isabel and I, we wish you a beautiful Merry Christmas and a fantastic 2022. Hello, chef Michael here. If you enjoy today's episode, we would love it. If you subscribe to the podcast and left us, I review.