1 00:00:00,200 --> 00:00:03,680 You're listening to episode 233 of the Marathon Running Podcast. 2 00:00:03,880 --> 00:00:05,280 In this episode, we're going to talk. 3 00:00:05,280 --> 00:00:15,280 About holiday eating. This is the. 4 00:00:15,280 --> 00:00:18,120 Marathon running podcast by Letty and Ryan from We Got the 5 00:00:18,120 --> 00:00:19,840 Runs. Join us in our running. 6 00:00:19,840 --> 00:00:22,720 Community for weekly. Content that is motivational, 7 00:00:22,800 --> 00:00:26,440 educational and inspirational, and that the Marathon Running 8 00:00:26,440 --> 00:00:29,320 Podcast take you from the starting line to the finish line 9 00:00:29,360 --> 00:00:37,640 and beyond. Hey runners, and welcome to 10 00:00:37,640 --> 00:00:40,240 episode 233. My name is Letty. 11 00:00:40,400 --> 00:00:43,080 My name is Ryan. And we are back this week with a 12 00:00:43,160 --> 00:00:46,480 guide to holiday eating. And why do we do that, Ryan? 13 00:00:46,640 --> 00:00:49,240 Because it's the holiday season coming up, typically you have 14 00:00:49,240 --> 00:00:52,360 Thanksgiving dinner, Christmas dinner, or at least in the US, 15 00:00:52,920 --> 00:00:56,960 and you have more cookies. You have Halloween with candy. 16 00:00:57,240 --> 00:01:01,880 So lots of sweets and opportunities to increase your 17 00:01:01,880 --> 00:01:04,080 caloric intake and usually not in a good way. 18 00:01:04,560 --> 00:01:06,040 And you don't even notice it, right? 19 00:01:06,960 --> 00:01:09,160 Sometimes you might not because if you're outside your normal 20 00:01:09,160 --> 00:01:12,760 eating habits and a lot of times you know you a lot of those 21 00:01:12,760 --> 00:01:16,560 candies and stuff are high in fat and sugar and high calorie. 22 00:01:17,040 --> 00:01:18,640 Yes, everything is high in sugar. 23 00:01:18,640 --> 00:01:20,880 There's a pumpkin spice latte where you're just adding. 24 00:01:21,080 --> 00:01:23,560 If you normally drink a latte without any syrup in it, you're 25 00:01:23,560 --> 00:01:26,520 just adding a little bit. It's just this tiny bits of 26 00:01:26,520 --> 00:01:29,360 stuff that you don't notice. And if you're someone like me 27 00:01:29,360 --> 00:01:32,520 who doesn't track my intake, really, I just kind of eat when 28 00:01:32,520 --> 00:01:35,680 I'm hungry during the holidays. I do think I fatten up a little 29 00:01:35,680 --> 00:01:39,280 bit just because I don't, you know, if it's there and it's 30 00:01:39,280 --> 00:01:42,320 offered to me culturally, sometimes I almost think it's 31 00:01:42,320 --> 00:01:44,920 rude to not take it. So I'll take a bite here and 32 00:01:44,920 --> 00:01:49,560 there and then for you who works in an office, do they still do 33 00:01:49,560 --> 00:01:52,640 that where they bring tons of sugary stuff into the lunch 34 00:01:52,640 --> 00:01:55,200 rooms? Typically you'll probably have 35 00:01:55,200 --> 00:01:58,440 more people come by with a little bit of sweets every once 36 00:01:58,440 --> 00:01:59,040 in a while. Yeah. 37 00:01:59,320 --> 00:02:03,320 And then also I think for anyone that runs a regular household, 38 00:02:03,320 --> 00:02:06,240 it is the time of the year where the temperatures get colder, 39 00:02:06,240 --> 00:02:09,080 unless you live in Florida and it's kind of nice to start 40 00:02:09,199 --> 00:02:13,040 baking and cozy up on the couch. I feel like during this time of 41 00:02:13,040 --> 00:02:16,160 the year you watch some of movies so you, you know, you 42 00:02:16,160 --> 00:02:19,400 need to snack. And so I think for that reason, 43 00:02:19,400 --> 00:02:22,640 we do have our annual holiday eating guide just to give you 44 00:02:22,640 --> 00:02:25,520 guys some tips on how to navigate best to it and maybe 45 00:02:25,520 --> 00:02:28,320 just be more conscious if you go just to continue training and 46 00:02:28,320 --> 00:02:31,920 not to negatively affect your training by a change of eating 47 00:02:31,920 --> 00:02:34,920 habits during this time. So who are we talking to? 48 00:02:35,440 --> 00:02:36,920 Yeah. So we're talking to a registered 49 00:02:36,920 --> 00:02:40,280 dietitian that we've previously had on the show before. 50 00:02:40,280 --> 00:02:43,760 Her name is Serena and we've previously recorded this same 51 00:02:43,760 --> 00:02:46,600 type of episode, but we've just decided to, instead of me 52 00:02:46,600 --> 00:02:48,920 replaying it every year, update it a little bit. 53 00:02:49,320 --> 00:02:51,640 Yeah, nice. So you want to get into it? 54 00:02:52,040 --> 00:02:53,680 Sure. So without any further ado, 55 00:02:53,680 --> 00:02:56,080 we're now going to play our conversation with Serena. 56 00:02:58,840 --> 00:03:02,160 All right, so I am back on with Serena, also known as runner 57 00:03:02,160 --> 00:03:07,560 girl dietitian on Instagram previously Serena Marie Rd. the 58 00:03:07,560 --> 00:03:10,200 dietitian we always bring on when we have questions. 59 00:03:10,200 --> 00:03:12,440 And Serena, thank you so much for coming on. 60 00:03:13,280 --> 00:03:16,560 Of course Letty, thanks for having me of. 61 00:03:16,560 --> 00:03:19,800 Course, so we wanted to do another episode on holiday 62 00:03:19,800 --> 00:03:22,520 eating for running because it's just around that time, 63 00:03:22,800 --> 00:03:25,520 Thanksgiving and everything is happening now. 64 00:03:25,760 --> 00:03:30,000 So we want to make sure that we as runners are in a good place 65 00:03:30,000 --> 00:03:31,880 mentally, physically and everything. 66 00:03:32,320 --> 00:03:35,440 Obviously we're going to enjoy the holidays, right? 67 00:03:35,440 --> 00:03:39,800 But we also want to maybe kind of watch out a little bit so we 68 00:03:39,800 --> 00:03:44,000 don't destroy all of our hard work that we did for our 69 00:03:44,000 --> 00:03:46,520 fitness. And we're going to talk about 70 00:03:46,520 --> 00:03:49,080 that topic today. Yeah, let's dive into it. 71 00:03:49,080 --> 00:03:51,600 I can't believe it's already holiday season time. 72 00:03:51,600 --> 00:03:54,160 So crazy. Exactly so. 73 00:03:54,160 --> 00:03:56,600 All right, so let's start with the obvious. 74 00:03:56,600 --> 00:04:00,280 How can marathon runners balance their training with holiday 75 00:04:00,280 --> 00:04:03,440 festivities and all these indulgences that we'll start 76 00:04:03,440 --> 00:04:05,360 seeing out there? Yeah. 77 00:04:05,360 --> 00:04:07,600 So, you know, I think this question is tricky because I 78 00:04:07,600 --> 00:04:12,480 think it really has there's like maybe 2 main parties, right? 79 00:04:12,480 --> 00:04:15,400 There's those of us who are, you know, personally, I never 80 00:04:15,400 --> 00:04:17,000 trained for marathons during the winter. 81 00:04:17,000 --> 00:04:20,600 I live in the Northeast, so I am not in marathon training mode 82 00:04:20,600 --> 00:04:23,680 ever when it's Christmas or Thanksgiving versus you're in 83 00:04:23,680 --> 00:04:26,280 Florida. So maybe this is like ideal time 84 00:04:26,280 --> 00:04:28,200 to be training for. Yeah, she's nodding her head 85 00:04:28,200 --> 00:04:30,480 yes. So I think if you are somebody 86 00:04:30,480 --> 00:04:33,280 who's maybe in lower mileage season, the way I would be 87 00:04:33,280 --> 00:04:37,240 personally, we we really do want to kind of step back and just 88 00:04:37,240 --> 00:04:39,480 kind of be aware of the fact that our body doesn't need as 89 00:04:39,480 --> 00:04:42,360 many carbohydrates when we're in lower mileage, right? 90 00:04:42,520 --> 00:04:44,760 It doesn't mean don't eat carbohydrate, it doesn't mean go 91 00:04:44,760 --> 00:04:48,400 on a low carb diet, but it just means that, you know, when we're 92 00:04:48,400 --> 00:04:52,000 in higher mileage training or higher intensity training, our 93 00:04:52,000 --> 00:04:55,320 body can burn up that carbohydrate and use it for fuel 94 00:04:55,520 --> 00:04:58,360 versus if we're in a lower mileage season, it doesn't do 95 00:04:58,360 --> 00:05:00,040 that. So I do think there's a little 96 00:05:00,040 --> 00:05:03,120 bit of like just delineating, are you a person who's still in 97 00:05:03,120 --> 00:05:06,520 training mode, training for America, Python training with a 98 00:05:06,520 --> 00:05:10,320 lot of intensity or volume versus those of us who are not? 99 00:05:11,440 --> 00:05:14,560 Either way, I like to look at the calendar and kind of just 100 00:05:14,560 --> 00:05:19,360 like get a tally on how much partying, how many festivities 101 00:05:19,360 --> 00:05:22,520 are on the calendar, right? So for me personally at this 102 00:05:22,520 --> 00:05:26,200 season in my life, I really like we'll have one Christmas party 103 00:05:26,200 --> 00:05:29,680 and then like the holiday. And so it's like 2 days of the 104 00:05:29,680 --> 00:05:32,240 month that like there's some indulging happening. 105 00:05:32,560 --> 00:05:35,280 And if you're in a similar boat as me, where it's just like one 106 00:05:35,280 --> 00:05:36,920 or two days of the month, there's going to be some 107 00:05:36,920 --> 00:05:39,920 indulging happening. I don't think there's really 108 00:05:39,920 --> 00:05:42,640 anything to stress out about. It's just like one or two dinky 109 00:05:42,640 --> 00:05:45,160 days. It's like one or two meals. 110 00:05:45,160 --> 00:05:48,520 It's, it's really nothing to be getting up in arms about. 111 00:05:48,520 --> 00:05:51,560 I don't think we have to really change anything besides like, be 112 00:05:51,560 --> 00:05:53,680 mindful. Put your fork down between 113 00:05:53,680 --> 00:05:55,720 bites, Check in with your fullness. 114 00:05:55,720 --> 00:05:59,120 You know, overeating is never a good feeling for anyone. 115 00:06:00,080 --> 00:06:03,080 And that's that. But when I was younger, the 116 00:06:03,080 --> 00:06:05,920 holidays would be like, you know, cocktail parties, like 117 00:06:05,920 --> 00:06:08,840 hanging out with friends, like tons of parties constantly. 118 00:06:08,840 --> 00:06:11,640 Maybe like I have a boring social life now. 119 00:06:11,640 --> 00:06:15,680 But but like if your calendar is something where every week, you 120 00:06:15,680 --> 00:06:19,040 know, November through January or November through December, 121 00:06:19,040 --> 00:06:23,120 you have like 123, you know, cocktail parties, a party with 122 00:06:23,120 --> 00:06:26,240 friends, a social event, maybe at work, people bringing 123 00:06:26,240 --> 00:06:29,200 cupcakes and cookies. That's when we really do want to 124 00:06:29,200 --> 00:06:32,280 kind of start to be a little bit more mindful of like, hey, you 125 00:06:32,280 --> 00:06:35,000 know what, all these cookies at work and these cocktail parties, 126 00:06:35,000 --> 00:06:39,840 like they add up and just all of that extra alcohol or extra 127 00:06:39,840 --> 00:06:42,920 sugar, again, it's just not going to make you feel good. 128 00:06:42,920 --> 00:06:45,560 Like I'm not here to make you feel afraid of those foods 129 00:06:45,560 --> 00:06:49,200 having a cookie, but you know, while you watch ATV show is, is 130 00:06:49,200 --> 00:06:52,160 a pleasant experience. But if we're doing it too much, 131 00:06:52,160 --> 00:06:54,720 we might just start to notice our energy is lagging. 132 00:06:54,800 --> 00:06:57,800 We don't need all that extra carbohydrate and alcohol is 133 00:06:57,800 --> 00:06:59,920 obviously never like good for you. 134 00:07:00,240 --> 00:07:03,560 So so I would say look at your calendar and really just kind of 135 00:07:03,560 --> 00:07:06,560 keep tabs about like which of these events are the events that 136 00:07:06,560 --> 00:07:10,240 I really am going to say to myself, this is like really 137 00:07:10,240 --> 00:07:12,760 something that I want to just like be all in for. 138 00:07:12,760 --> 00:07:15,160 So I mentioned I have like a Christmas party I go to every 139 00:07:15,160 --> 00:07:18,200 year, that Christmas party, there's delicious food there. 140 00:07:18,200 --> 00:07:19,920 I look forward to it all year round. 141 00:07:20,320 --> 00:07:23,720 I'm not doing anything special to keep it healthy, right? 142 00:07:23,880 --> 00:07:26,880 But if I was doing like cocktail party, going to work and having 143 00:07:26,880 --> 00:07:30,600 all these two things about, I might say to myself, maybe do I 144 00:07:30,600 --> 00:07:33,960 really want that cookie today? It's at the office or, you know, 145 00:07:33,960 --> 00:07:35,440 am I not actually in the mood for a cookie? 146 00:07:35,440 --> 00:07:37,160 I'm just going to grab it because it's there. 147 00:07:37,360 --> 00:07:39,360 If you're not actually in the mood for the cookie, maybe you 148 00:07:39,360 --> 00:07:41,240 skip it, right? Cookies aren't going anywhere. 149 00:07:41,240 --> 00:07:42,880 Like we can have a cookie tomorrow. 150 00:07:42,880 --> 00:07:44,320 We can buy them at the grocery store. 151 00:07:44,320 --> 00:07:47,640 We can make them next week. Maybe you go to a cocktail party 152 00:07:47,640 --> 00:07:50,000 and you, you remind yourself like, Hey, you know what, I have 153 00:07:50,000 --> 00:07:51,640 an early morning workout tomorrow. 154 00:07:51,720 --> 00:07:54,600 I'm just going to keep it to 1 drink or I'm not going to drink 155 00:07:54,600 --> 00:07:57,000 tonight. Or one of my favorite hacks is 156 00:07:57,000 --> 00:08:00,800 to get a glass of like wine, like white wine or, or, or rose. 157 00:08:00,960 --> 00:08:04,360 No, that's more of a summer thing and to add sparkling water 158 00:08:04,360 --> 00:08:05,920 to it. And then that way like you're 159 00:08:05,920 --> 00:08:08,360 drinking with everyone, but it's mostly just water. 160 00:08:08,920 --> 00:08:11,640 And that's like a nice little hack too. 161 00:08:11,840 --> 00:08:15,440 So I would say if you're or my, my last thing would say, I would 162 00:08:15,440 --> 00:08:18,960 say is that if you're going to a lot of parties, can we try and 163 00:08:18,960 --> 00:08:21,360 add lots of vegetables and color to the plate? 164 00:08:21,360 --> 00:08:24,000 So usually there's like crudite or salad. 165 00:08:24,240 --> 00:08:27,360 So maybe you have half your plate with some of the more fun 166 00:08:27,360 --> 00:08:30,120 foods and the other half of your plate with the crudite and the 167 00:08:30,120 --> 00:08:32,640 salad. If you know you're going to lots 168 00:08:32,640 --> 00:08:35,080 of parties that month and it's just going to kind of be adding 169 00:08:35,080 --> 00:08:39,280 up. OK, so that was fully packed of 170 00:08:39,280 --> 00:08:42,080 information. And I think you're a dietitian. 171 00:08:42,080 --> 00:08:45,600 You don't realize how much those little hacks can actually help 172 00:08:45,600 --> 00:08:47,600 us. So maybe we can take one step 173 00:08:47,600 --> 00:08:50,600 back and hop into those things that you were saying, you know, 174 00:08:50,600 --> 00:08:53,560 half a plate full with colors. And earlier you also mentioned, 175 00:08:53,560 --> 00:08:58,560 you know, putting the fork down. So maybe you can give us some 176 00:08:58,560 --> 00:09:03,160 more of these hacks because I know a lot of us still work in 177 00:09:03,160 --> 00:09:07,920 offices and we still try to pass the cookie jar that is, you 178 00:09:07,920 --> 00:09:10,240 know, sitting there and and all the smells and everything. 179 00:09:10,240 --> 00:09:14,760 But then we do end up at these holiday parties, and I like 180 00:09:14,760 --> 00:09:16,480 those hacks. So let's talk about that. 181 00:09:16,480 --> 00:09:20,040 Yes, totally sorry about that. I think that's like a I'm just 182 00:09:20,120 --> 00:09:24,040 so excited to talk to you. OK, so let's start with mindful 183 00:09:24,040 --> 00:09:25,440 eating. You know, mindful eating, I 184 00:09:25,440 --> 00:09:27,800 think no matter whether you're in high mileage training, not 185 00:09:27,800 --> 00:09:29,520 high mileage training is something that's really 186 00:09:29,520 --> 00:09:33,680 important for us as athletes because our body is our 187 00:09:33,680 --> 00:09:35,840 teammate. And so we always just want to be 188 00:09:35,840 --> 00:09:39,400 communicating with our teammate, treating her with respect or him 189 00:09:39,400 --> 00:09:41,640 with respect or whatever your pronoun is. 190 00:09:41,760 --> 00:09:44,920 So we always want to be thinking about like, how is this food 191 00:09:44,920 --> 00:09:48,480 choice or lifestyle choice making my body feel if we're 192 00:09:48,480 --> 00:09:52,240 constantly eating past fullness or we're just being polite and 193 00:09:52,240 --> 00:09:54,440 we're eating even though we're not hungry and we don't actually 194 00:09:54,480 --> 00:09:58,680 want the food, It's kind of like being disrespectful to your 195 00:09:58,680 --> 00:10:02,440 teammate, to your body, right? And so I think it's really 196 00:10:02,440 --> 00:10:06,160 important for us to always be slowing down and being more 197 00:10:06,160 --> 00:10:07,960 mindful when we're making choices. 198 00:10:08,160 --> 00:10:11,400 So I think the first part of mindful eating is making sure 199 00:10:11,400 --> 00:10:15,240 you don't get too hungry. If you go like six hours without 200 00:10:15,240 --> 00:10:17,840 eating, by the time you get to that next meal or snack, you're 201 00:10:17,840 --> 00:10:19,240 going to be so hungry. You're going to be like, I don't 202 00:10:19,240 --> 00:10:21,320 care what I'm eating. I'm just going to like eat all 203 00:10:21,320 --> 00:10:23,320 the whole bread basket. It'll eat whatever's in front of 204 00:10:23,320 --> 00:10:25,120 me. So in the holiday season, we 205 00:10:25,120 --> 00:10:28,080 don't want to save up calories. We don't wanna be like, oh, I 206 00:10:28,080 --> 00:10:30,720 have a party later. I'm not gonna eat all day 207 00:10:30,960 --> 00:10:33,800 because you're actually setting yourself to overindulge. 208 00:10:33,800 --> 00:10:35,040 Lady, looks like you wanna say something. 209 00:10:35,040 --> 00:10:38,080 So I'm gonna Oh, no, no. No, I'm just kind of baffled and 210 00:10:38,080 --> 00:10:40,360 agreeing with this because this is what happens in life. 211 00:10:41,280 --> 00:10:44,560 Yes, yes, so, so if you know you have a party leader that day, 212 00:10:44,560 --> 00:10:47,040 you might be tempted to be like, let me save my calories, like I 213 00:10:47,040 --> 00:10:49,640 have a party, but you're going to get so hungry, your blood 214 00:10:49,640 --> 00:10:51,840 sugar is going to tank and then you're going to overeat. 215 00:10:52,080 --> 00:10:54,920 So instead, what we might want to say to ourself is how do I 216 00:10:54,920 --> 00:11:00,520 set my body up and respect her all day long is by having meals 217 00:11:00,520 --> 00:11:02,720 throughout the day and snacks throughout the day that are 218 00:11:02,720 --> 00:11:04,880 going to help keep my blood sugar stable. 219 00:11:04,880 --> 00:11:08,160 Maybe choosing things like hard boiled eggs, cottage cheese, 220 00:11:08,160 --> 00:11:13,280 Greek yogurt, some, you know, Turkey slices or something and 221 00:11:13,280 --> 00:11:16,120 then pairing that with a high fiber carbohydrate, maybe some 222 00:11:16,120 --> 00:11:18,280 high fiber bread. I love Dave's killer bread 223 00:11:18,280 --> 00:11:21,080 personally, or some like crackers. 224 00:11:21,080 --> 00:11:23,600 Mary's gone crackers is a great high fiber brand. 225 00:11:23,600 --> 00:11:28,120 Or Wasa crackers, having some fruit, having you know, some 226 00:11:28,120 --> 00:11:31,040 kind of like refried beans on a tortilla and then adding some 227 00:11:31,040 --> 00:11:33,800 some shredded cheese there. So fiber and protein are going 228 00:11:33,800 --> 00:11:36,200 to do a really good job of keeping our blood sugar nice and 229 00:11:36,200 --> 00:11:40,520 balanced so that when we get and and fruits and vegetables of 230 00:11:40,520 --> 00:11:44,800 course, too, so that when we get to our our party later that day, 231 00:11:45,160 --> 00:11:48,280 our blood sugar isn't so low that we're then just ravenous 232 00:11:48,280 --> 00:11:51,880 eating everything insight. So that's part of being mindful. 233 00:11:51,880 --> 00:11:54,760 And then the other part of being mindful is putting food on a 234 00:11:54,760 --> 00:11:57,200 plate. So if we're just kind of like I 235 00:11:57,200 --> 00:12:00,360 grab a cookie here, I eat it, then I grab a cracker here, I 236 00:12:00,360 --> 00:12:02,840 eat it. Our brain isn't seeing how much 237 00:12:02,840 --> 00:12:05,000 food we eat. And so it's really hard for your 238 00:12:05,000 --> 00:12:07,840 brain to say, hey, Serena, that's the amount food you 239 00:12:07,840 --> 00:12:11,840 usually eat to feel full. So if we can instead go around 240 00:12:11,840 --> 00:12:16,040 the party with our plate, put the crackers, put the, the cake, 241 00:12:16,040 --> 00:12:19,720 whatever it is on the plate, it just helps our brain see, like 242 00:12:19,720 --> 00:12:23,320 Serena, you're about to eat this plate of food, eat the eat a 243 00:12:23,320 --> 00:12:26,840 bite, put your fork down, chew it, enjoy your, your party to 244 00:12:26,840 --> 00:12:29,520 have a conversation and just kind of keep checking in with 245 00:12:29,520 --> 00:12:32,000 yourself and, and looking at the plate and kind of saying to 246 00:12:32,000 --> 00:12:35,360 yourself, am I full now? Because if you're full, we can 247 00:12:35,360 --> 00:12:37,320 put the plate down. We can save it for later. 248 00:12:37,320 --> 00:12:38,760 We can take it home for leftovers. 249 00:12:38,760 --> 00:12:41,320 We can throw it out and reminding yourself, you're going 250 00:12:41,320 --> 00:12:42,840 to eat again. That's not the last piece of 251 00:12:42,840 --> 00:12:45,440 cake you'll ever have. It's not the last cookie you'll 252 00:12:45,440 --> 00:12:47,800 ever have. Like there's more tomorrow that 253 00:12:47,800 --> 00:12:49,640 you could have if you indeed wanted it. 254 00:12:50,640 --> 00:12:54,120 OK, I love this. And that makes so much sense. 255 00:12:54,120 --> 00:12:56,560 How do you treat situations, though, where you have a full 256 00:12:56,560 --> 00:12:59,080 buffet of like, there's twenty different types of desserts, 257 00:12:59,080 --> 00:13:01,240 right? And all of them look good and I 258 00:13:01,240 --> 00:13:05,320 want to try five of them, but I know I shouldn't because then my 259 00:13:05,320 --> 00:13:06,800 whole plate would be full of dessert. 260 00:13:06,800 --> 00:13:08,280 And that's not the only thing I want to eat. 261 00:13:08,560 --> 00:13:10,720 So how do you do those situations? 262 00:13:11,600 --> 00:13:13,720 Yeah. And so so I'm going to assume 263 00:13:13,720 --> 00:13:17,720 the dessert is coming after like a meal or is it just like? 264 00:13:18,520 --> 00:13:20,400 Say it's all out there. Let's say it's like. 265 00:13:20,400 --> 00:13:23,360 It holds the thing of like. Everything is there yeah. 266 00:13:23,840 --> 00:13:28,200 So I so again, going back to how we're going to feel so rather 267 00:13:28,200 --> 00:13:31,000 than it being like you shouldn't like let it you shouldn't do 268 00:13:31,000 --> 00:13:33,360 that that's bad, right. I don't, I don't wanna have it 269 00:13:33,360 --> 00:13:37,320 in that like very like scrutinizing tone. 270 00:13:37,320 --> 00:13:39,640 I want to instead think of our body as our teammate. 271 00:13:39,880 --> 00:13:43,600 So I know if I went to that buffet and I skipped all of the 272 00:13:43,600 --> 00:13:46,720 protein and the veggies and I just went straight for the the 273 00:13:46,720 --> 00:13:50,840 brownie, the tiramisu, the Blondie, the cookie, and I put 274 00:13:50,840 --> 00:13:54,600 that on my plate. I know from experience I'm going 275 00:13:54,600 --> 00:13:57,480 to feel not good. Like I'm going to feel really 276 00:13:57,480 --> 00:14:00,200 full and then I'm going to probably feel starving like an 277 00:14:00,200 --> 00:14:02,320 hour or two later. But then when I try and eat, 278 00:14:02,320 --> 00:14:04,440 it's going to be uncomfortable because I'm still kind of full 279 00:14:04,440 --> 00:14:06,560 because I ate all that sugar. Like I don't know if you can 280 00:14:06,560 --> 00:14:09,280 feel that sensation in your body, but like I can literally 281 00:14:09,280 --> 00:14:12,480 like channel that feeling in my belly right now of like, you're 282 00:14:12,480 --> 00:14:15,000 hungry, but you're really full and like it's uncomfortable. 283 00:14:15,600 --> 00:14:19,480 So we always have that choice. Like, you're an adult, right? 284 00:14:19,520 --> 00:14:21,680 Just like we know sometimes about too many margaritas, we're 285 00:14:21,680 --> 00:14:23,600 going to be hungover and we do it anyway, right? 286 00:14:23,600 --> 00:14:25,680 Like you have that choice. You're an adult, it's your 287 00:14:25,680 --> 00:14:27,960 decision. But I always kind of say to 288 00:14:27,960 --> 00:14:31,560 myself, I have have that choice to make, but I want to feel 289 00:14:31,560 --> 00:14:34,200 good. So yeah, it's going to suck if I 290 00:14:34,200 --> 00:14:37,320 don't get to try all 5 desserts I wanted to try because like 291 00:14:37,320 --> 00:14:39,720 Yum, they sound yummy. But you know what? 292 00:14:39,720 --> 00:14:42,840 It's more important to me that I leave this party feeling good in 293 00:14:42,840 --> 00:14:44,920 my skin. So I am going to have a piece of 294 00:14:44,920 --> 00:14:48,120 salmon or chicken or whatever protein of your choice. 295 00:14:48,680 --> 00:14:50,760 I am going to add some veggies to my plate. 296 00:14:51,120 --> 00:14:53,640 Maybe we say to ourselves, I'm going to have a lot of carbs for 297 00:14:53,640 --> 00:14:55,240 my dessert. So I'm not going to really hit 298 00:14:55,240 --> 00:14:57,960 the the rice and the potato so hard because the carb is my 299 00:14:57,960 --> 00:15:00,680 dessert today. But I am going to have something 300 00:15:00,680 --> 00:15:03,880 to stabilize blood sugar. And then when I get to dessert, 301 00:15:03,920 --> 00:15:07,080 if you really are feeling so heartbroken that you can't try 302 00:15:07,080 --> 00:15:09,960 all 5 desserts and you're feel comfortable, maybe you say to 303 00:15:09,960 --> 00:15:11,520 yourself, I'm going to take this piece home. 304 00:15:11,520 --> 00:15:14,360 I'm going to take some brownie home and you can eat it tomorrow 305 00:15:14,360 --> 00:15:15,600 or you can eat it the next day or whatever. 306 00:15:15,600 --> 00:15:19,200 But I do think it always goes back to check in with your body 307 00:15:19,200 --> 00:15:21,200 and how those choices make you feel on your skin. 308 00:15:21,760 --> 00:15:23,800 Yes, not exactly. And there's temptations 309 00:15:23,800 --> 00:15:25,240 everywhere. And I mean, I guess we could 310 00:15:25,240 --> 00:15:27,120 also try to split it with someone, right? 311 00:15:27,120 --> 00:15:30,760 Bring your husband along and then half those desserts with 312 00:15:30,760 --> 00:15:32,320 him. Maybe that's not so bad. 313 00:15:34,080 --> 00:15:36,840 You know, I, I think that's, you know, I'm kind of like assuming 314 00:15:36,840 --> 00:15:39,720 in my head, but if I wanted to try, and I'm thinking of this 315 00:15:39,720 --> 00:15:42,000 Christmas party I go to every year, there's like a billion 316 00:15:42,000 --> 00:15:43,960 desserts. I'm always so full by the time 317 00:15:43,960 --> 00:15:46,160 the desserts come out. But like I said, I wait for this 318 00:15:46,160 --> 00:15:49,880 party all year round. So like I'll put 5 desserts on 319 00:15:49,880 --> 00:15:52,480 my plate, but it's like a very small portion, right? 320 00:15:52,480 --> 00:15:55,920 It's like 1 little scoop, half a brownie, give the other half to 321 00:15:55,920 --> 00:15:58,400 my my husband. Like exactly like we don't have 322 00:15:58,400 --> 00:16:01,320 to eat the entire portion to get that enjoyment. 323 00:16:01,560 --> 00:16:03,360 Exactly. And a lot of the times that's 324 00:16:03,360 --> 00:16:06,400 really all you need is one bite, like you really want to know 325 00:16:06,400 --> 00:16:08,400 what it tastes like and then you're good. 326 00:16:08,400 --> 00:16:11,000 You don't want to fill up on it. Absolutely. 327 00:16:11,760 --> 00:16:16,920 All right, so let's talk about hydration during the holidays. 328 00:16:16,960 --> 00:16:19,680 Given that, I mean, we're talking about the case scenario 329 00:16:19,680 --> 00:16:21,000 where you don't just have two events. 330 00:16:21,000 --> 00:16:22,760 Let's say you have a ton of events and you have cookies, 331 00:16:22,760 --> 00:16:24,200 everyone kids and all that stuff. 332 00:16:25,720 --> 00:16:28,600 So I think hydration there, I feel like there's always an 333 00:16:28,600 --> 00:16:31,720 excuse for why hydration's poor. And it's so funny because when I 334 00:16:31,720 --> 00:16:34,240 work with people, I'm like, I know water is like the most 335 00:16:34,240 --> 00:16:37,960 boring on sexy nutrition advice. You don't want to pay someone to 336 00:16:37,960 --> 00:16:40,560 tell you to drink water. You're like, duh, but why aren't 337 00:16:40,560 --> 00:16:44,080 you doing it? I'm like, OK, but like you're 338 00:16:44,080 --> 00:16:46,160 not doing it, so I have to yell at you right now. 339 00:16:46,160 --> 00:16:48,640 Right. So we should always be carrying 340 00:16:48,640 --> 00:16:51,640 a water bottle with us. You know, some people like the 341 00:16:51,640 --> 00:16:54,400 really big honker water bottle. They don't have to carry a lot. 342 00:16:54,400 --> 00:16:56,880 Some people want something small that fits in their purse. 343 00:16:57,080 --> 00:16:59,480 Maybe you have a water bottle you keep at the office, a water 344 00:16:59,480 --> 00:17:02,320 bottle you keep in like your your purse, a water bottle you 345 00:17:02,320 --> 00:17:05,200 keep on the kitchen table. But like water bottle should be 346 00:17:05,200 --> 00:17:09,400 stationed throughout that the kind that keep water cold. 347 00:17:09,599 --> 00:17:13,400 You want to add some kind of like like hydration powder, like 348 00:17:13,400 --> 00:17:15,960 a sports drip. I really like the scratch 349 00:17:15,960 --> 00:17:18,560 everyday mix. This is not like a this is just 350 00:17:18,560 --> 00:17:20,599 like a personal preference. I'm not affiliated with the 351 00:17:20,599 --> 00:17:25,560 company and or, or some fruit or something, or some tea, some, 352 00:17:25,599 --> 00:17:28,880 some decaffeinated herbal tea can make things taste really 353 00:17:28,880 --> 00:17:32,440 yummy and give some flavor. But we should be drinking all 354 00:17:32,440 --> 00:17:34,240 year round. There should be a habit that 355 00:17:34,240 --> 00:17:37,160 isn't getting broken during the holidays when we know we're 356 00:17:37,160 --> 00:17:40,440 drinking maybe more caffeine because you're up late the night 357 00:17:40,440 --> 00:17:43,640 before and you had a party, you know, thinking about if we're 358 00:17:43,640 --> 00:17:46,840 having more than two cups of coffee a day, if we are drinking 359 00:17:46,840 --> 00:17:50,000 more alcohol, it does increase our, our fluid needs. 360 00:17:50,000 --> 00:17:52,760 So really just trying to be intentional and all about 361 00:17:52,760 --> 00:17:55,240 increasing, you know, fruits and vegetables that have more 362 00:17:55,240 --> 00:17:57,320 hydration and, and water in them. 363 00:17:57,640 --> 00:18:00,880 And then just really, you know, it, it's kind of boring, but 364 00:18:00,880 --> 00:18:03,440 just like you got to just do it. You have to set reminders on 365 00:18:03,440 --> 00:18:05,680 your phone. You have to schedule water 366 00:18:05,680 --> 00:18:08,840 breaks or pee breaks into your, your outlook calendar. 367 00:18:08,840 --> 00:18:12,320 Like you just got to do it. I don't know if I have anything 368 00:18:12,320 --> 00:18:16,200 like more helpful than that. And I would say if you're at a 369 00:18:16,200 --> 00:18:19,360 cocktail party, like trying to drink a glass of water after 370 00:18:19,360 --> 00:18:22,760 each alcoholic beverage is a nice way to just like stay ahead 371 00:18:22,760 --> 00:18:24,520 of those hydration needs as well. 372 00:18:25,040 --> 00:18:26,880 Yes, because you know you're going to probably need them in 373 00:18:26,880 --> 00:18:29,000 the morning if you have to cocktails, right? 374 00:18:29,440 --> 00:18:30,000 Yeah. All right. 375 00:18:30,000 --> 00:18:33,480 So what other tips do you have from your experience? 376 00:18:33,680 --> 00:18:37,680 Is the weight gain that happens over the holidays really as bad, 377 00:18:37,680 --> 00:18:42,040 or is it just something that we express because we know we're 378 00:18:42,040 --> 00:18:44,360 going to change our eating habits a little bit, given that 379 00:18:44,360 --> 00:18:47,400 Thanksgiving starts us off with such a huge meal and then the 380 00:18:47,400 --> 00:18:49,880 cookies and all that stuff? Yeah. 381 00:18:50,080 --> 00:18:52,840 So I, I think again, this is very individualized. 382 00:18:52,840 --> 00:18:56,600 Like I personally don't think my weight changes much during the 383 00:18:56,600 --> 00:18:58,480 holidays, even when I used to go out a lot. 384 00:18:58,880 --> 00:19:02,440 And I think it's because I really have a relationship with 385 00:19:02,440 --> 00:19:05,440 food where I don't feel like this is my only chance to eat 386 00:19:05,440 --> 00:19:07,480 cookies, right? So I really think a lot of it is 387 00:19:07,480 --> 00:19:09,440 mindset. Like if you go into the 388 00:19:09,440 --> 00:19:12,480 holidays, like this is my only day of the year, I eat cookies 389 00:19:12,480 --> 00:19:14,440 and you're going to gorge yourself, right? 390 00:19:14,440 --> 00:19:17,040 Or this is the only time of the year I allow myself to have 391 00:19:17,400 --> 00:19:19,080 dessert, you're going to gorge yourself. 392 00:19:19,080 --> 00:19:22,760 So I do think it's really important for us to have that, 393 00:19:23,840 --> 00:19:26,680 you know, that that relationship with food where we're realizing 394 00:19:27,320 --> 00:19:31,520 cookies are just a carbohydrate. It's nothing like scary or bad 395 00:19:31,520 --> 00:19:33,120 or malicious about having cookies. 396 00:19:33,120 --> 00:19:35,800 And that I think really keeps us from over indulging and 397 00:19:35,800 --> 00:19:40,360 overeating them. But yeah, if we eat a big meal 398 00:19:40,360 --> 00:19:43,160 on Thanksgiving, which is totally normal and expected, 399 00:19:43,760 --> 00:19:46,840 most of that is just like poop water retention. 400 00:19:46,840 --> 00:19:50,240 Like you're not actually gaining like 5 lbs in one meal. 401 00:19:50,440 --> 00:19:56,080 So remember, to gain a pound of body weight, we need to eat 3500 402 00:19:56,080 --> 00:19:58,600 calories in excess of what our body needs. 403 00:19:58,960 --> 00:20:02,560 So you're going to be burning, you know, just because you are a 404 00:20:02,560 --> 00:20:06,440 runner and you have a faster metabolism and you have a brain 405 00:20:06,440 --> 00:20:08,920 and kidneys and liver and heart, you're going to be needing, you 406 00:20:08,920 --> 00:20:13,160 know, around 18 to, I mean, depends on who you are 4000 407 00:20:13,160 --> 00:20:15,120 calories to. Run your body anyway. 408 00:20:15,360 --> 00:20:18,640 So you would have to eat an extra 3500 calories on top of 409 00:20:18,640 --> 00:20:23,280 that to gain 1 LB of fat. So that is actually very hard to 410 00:20:23,280 --> 00:20:26,360 do in one day or even one weekend. 411 00:20:26,560 --> 00:20:29,560 So we really do want to just kind of like relax, realize a 412 00:20:29,560 --> 00:20:33,800 lot of that scale fluctuation is related to fluid status or or 413 00:20:33,800 --> 00:20:36,440 poop in the colon and give yourself a few days. 414 00:20:36,440 --> 00:20:38,000 It's going to, it's going to go back down. 415 00:20:38,240 --> 00:20:41,800 Like no one's probably truly gaining a pound of body fat from 416 00:20:41,800 --> 00:20:44,040 one meal. Yeah, that's interesting. 417 00:20:44,040 --> 00:20:46,320 That's interesting. I didn't know the numbers for 418 00:20:46,320 --> 00:20:48,640 that. That seems like a lot to eat for 419 00:20:48,640 --> 00:20:50,880 just, you know, 'cause you always hear like, oh, people say 420 00:20:50,880 --> 00:20:55,960 I gained 3 lbs over the weekend. And it's and it's fluid, right? 421 00:20:55,960 --> 00:21:00,280 Like we, you drink alcohol that makes us hold on to to water. 422 00:21:00,280 --> 00:21:04,080 We eat restaurant food high in sodium and salt makes us hold on 423 00:21:04,080 --> 00:21:06,280 to water. Maybe we haven't pooped yet 424 00:21:06,440 --> 00:21:09,240 makes us hold on to to extra weight because there's poop in 425 00:21:09,240 --> 00:21:12,360 our colon. Like, no, I mean it, it's very 426 00:21:12,360 --> 00:21:15,160 hard. Gained 3 lbs in in one week. 427 00:21:15,160 --> 00:21:17,960 You could probably do it, but but it's, it's hard, yeah. 428 00:21:18,360 --> 00:21:20,480 Yeah, Yeah. Well, thank you for that, that, 429 00:21:21,320 --> 00:21:24,520 you know, I, I like, I like this the whole perspective and 430 00:21:24,520 --> 00:21:27,240 mindset and it's kind of like marathon training, right? 431 00:21:27,240 --> 00:21:30,080 A lot of it is up in here in your head. 432 00:21:30,960 --> 00:21:33,920 Yes, absolutely. And you know, I always say like, 433 00:21:34,160 --> 00:21:37,160 and I don't think this is any fault of our of our community 434 00:21:37,160 --> 00:21:40,800 here, but I think when it comes to running, we are all so 435 00:21:41,040 --> 00:21:44,400 ambitious and patient, right? Like maybe maybe it doesn't, we 436 00:21:44,400 --> 00:21:46,800 don't feel patient, but we look at our training plan and we're 437 00:21:46,800 --> 00:21:49,600 like, okay, this weekend I'm doing a 10 mile long run. 438 00:21:50,360 --> 00:21:52,720 Flash forward a month from now, I'll be doing a 15 mile long 439 00:21:52,720 --> 00:21:54,320 run. And like we understand how it's 440 00:21:54,320 --> 00:21:56,080 slow and steady. We have to build up that 441 00:21:56,080 --> 00:21:57,720 stamina. But then when it comes to 442 00:21:57,720 --> 00:21:59,400 nutrition, we get very impatient. 443 00:21:59,400 --> 00:22:02,520 We're like, I need to cut all my carbohydrates today. 444 00:22:02,520 --> 00:22:04,280 I need to lose 10 lbs by tomorrow. 445 00:22:04,480 --> 00:22:07,680 And it's like, no, it's just like marathon training. 446 00:22:07,840 --> 00:22:12,560 We need to be slowly and making consistent small changes. 447 00:22:12,760 --> 00:22:15,480 Trying to improve your nutrition by 1%. 448 00:22:15,480 --> 00:22:18,880 That's all you need to focus on this week. 1% difference and if 449 00:22:18,880 --> 00:22:23,080 we are just consistent with that flash forward a year from now, 450 00:22:23,360 --> 00:22:26,200 your body is going to feel so much different, potentially look 451 00:22:26,200 --> 00:22:28,040 so much different depending on your genetics. 452 00:22:28,240 --> 00:22:31,520 So it is really important that we kind of take that patience 453 00:22:31,520 --> 00:22:34,360 and diligence we have with our training and we translate it 454 00:22:34,360 --> 00:22:38,360 into nutrition as well. I love this thank you so much. 455 00:22:38,920 --> 00:22:42,240 As always I appreciate talking with you and thank you for the 456 00:22:42,240 --> 00:22:45,000 hacks and everything. And then if our listeners want 457 00:22:45,000 --> 00:22:47,480 to find you, see what y'all about, get in touch with you. 458 00:22:47,480 --> 00:22:48,880 How can they best find you? Oh. 459 00:22:49,240 --> 00:22:52,480 I would love that so you can hang out with me on Instagram at 460 00:22:52,480 --> 00:22:56,760 runner girl dietitian Dietitian is spelled with AT There is no C 461 00:22:56,760 --> 00:23:02,560 so DIETITIAN. You can also catch my podcast, 462 00:23:02,560 --> 00:23:06,000 Dear Runner Bod available on Spotify and Apple. 463 00:23:06,320 --> 00:23:09,680 And that really is more so about nutrition mindset. 464 00:23:09,680 --> 00:23:12,520 So a lot of what we talked about on today's episode, I kind of 465 00:23:12,520 --> 00:23:14,960 dive into that in my podcast to Your Runner Bod. 466 00:23:15,280 --> 00:23:19,480 And last but not least, I have a free training all about 3 proven 467 00:23:19,480 --> 00:23:22,280 steps to support healthy metabolism and hormones for 468 00:23:22,280 --> 00:23:25,720 female runners. And if you just, I can give you 469 00:23:25,720 --> 00:23:28,280 the link to that in the show notes if you want Letty, or you 470 00:23:28,280 --> 00:23:31,120 can DM me on Instagram the word golden and I'll send that to 471 00:23:31,120 --> 00:23:32,920 you. Yeah, we'll definitely link that 472 00:23:32,920 --> 00:23:34,320 in the show notes. That's awesome. 473 00:23:34,320 --> 00:23:37,560 And yeah, thank you so much. As always, we appreciate you. 474 00:23:37,960 --> 00:23:39,240 I love. Hanging out with you? 475 00:23:39,320 --> 00:23:40,440 No problem. Thanks all. 476 00:23:44,080 --> 00:23:46,240 Right. Thank you so much, Serena, for 477 00:23:46,240 --> 00:23:48,200 speaking with us and for your tips. 478 00:23:48,360 --> 00:23:52,600 Ryan, any tips of your own that you want to add for this topic? 479 00:23:52,600 --> 00:23:55,600 Because I know you like to stay in shape for maybe not running, 480 00:23:55,600 --> 00:23:57,800 but volleyball and just in general you're a pretty healthy 481 00:23:57,800 --> 00:24:02,200 eater. My philosophy typically is to 482 00:24:02,200 --> 00:24:07,040 just to try to avoid like things in general that are bad for you, 483 00:24:07,040 --> 00:24:12,000 like things that I've researched or found out that are bad. 484 00:24:12,000 --> 00:24:16,040 And even just by avoiding certain foods, I find for myself 485 00:24:16,040 --> 00:24:19,440 that it helps, you know, decrease the total amount of 486 00:24:19,440 --> 00:24:22,000 food you're eating anyway. Not that I mean, I guess I'm 487 00:24:22,000 --> 00:24:26,240 lucky in a way that I'm always running around and busy so I 488 00:24:26,240 --> 00:24:31,120 don't want to gain weight very easily, but I just try to stay, 489 00:24:31,280 --> 00:24:34,960 stay to the healthier foods if I can and avoid stuff that's less 490 00:24:34,960 --> 00:24:37,440 healthy. And Ryan shares, of course 491 00:24:37,440 --> 00:24:39,440 everybody's problem. We have a hard time gaining 492 00:24:39,440 --> 00:24:44,280 weight not but yeah, he's kind of a Unicorn with that anyway. 493 00:24:45,120 --> 00:24:48,640 But but thank you Ryan for your input and with that. 494 00:24:49,600 --> 00:24:56,480 Have a good week of running. Thanks for tuning in. 495 00:24:56,960 --> 00:24:59,600 For more information and marathon running news, please 496 00:24:59,600 --> 00:25:03,440 head to www.marathonrunning. Podcast.com. 497 00:25:03,560 --> 00:25:05,240 And we'll be back next week.