In this episode, Sam compiles research from dietitians, nutritionists, hospitals, medical journals, and more to bring you tips on how to be mindful, healthy, and consistent during the holidays so you don't leave with a bunch of shame, food guilt, or anxiety. Don't get it twisted—this is not about restricting, losing weight, or encouraging anything other than whatever TF you want. It's simply about feeling your best physically, mentally, and emotionally, and hopefully alleviating some of the stress we wellness girlies often feel heading into a very intense and food/drink-centric time of year. Mindfulness is key.
Listen to this episode if you're stressed about gaining weight or "falling off track" during the holidays.
Key moments:
00:34 End of year burnout and what to do about it
04:06 Today’s topic, how and why we’re covering it
10:38 How this list is organized lol
11:07 What you can do ahead of time to plan and prepare for the holidays
11:19 Does one day, or one week, actually affect your progress?
12:39 How sleep affects your digestion
15:29 Regulate your nervous system to improve your digestion
15:52 How to regulate your nervous system in less than 5 minutes
16:12 How to do Box Breathing
18:25 The science behind washing your hands to regulate your nervous system
21:16 What to do the day of the holiday for best results
21:23 This is the #1 food mistake everyone makes on holidays!!!
22:31 What to eat for breakfast the morning of a holiday meal to balance your blood sugar and digestion (and so you don’t binge when you get there)
23:59 Are you actually hungry, or are you really just thirsty?
25:52 Do this first thing in the morning on the day of a holiday meal
26:57 Movement during the holidays
29:03 Tips for once you’re actually at the party or holiday meal
29:18 The easiest change that makes the biggest difference in how you feel physically over the holidays
31:26 Definitely don’t do this…
32:24 Types of foods to prioritize on holidays
34:14 What to do about the appetizers lol
36:42 Why you should consider eating dinner off an appetizer plate
40:48 Here’s the order in which you should eat your food
42:26 WE. EAT. TOO. FAST. Here’s how to fix it!!!
46:52 How to stop eating when you’re full
48:08 How to reduce bloating, indigestion, and/or nausea after eating a big meal
49:14 How to manage your blood sugar after a big meal
49:53 What to do if you feel so bloated you might explode after a big meal lol (quick fix)
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Resources for this episode can be found here.
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