Episode 126: Christmas Tips for Staying On Track through NYE
Dec 25, 2023
Jenni
Who says Christmas cheer and health goals have to be mutually exclusive? We promise that by the end of this festive edition of the Berman Method Podcast, you'll have a buffet of strategies to relish the holiday treats and maintain your wellness routine. Join us, Dr. Jake Berman and physician assistant Jenni Berman, as we unwrap our personal holiday traditions and share our secret recipe for maintaining a healthy diet amid all the delicious indulgence. We'll also introduce you to some creative ways to keep your meals interesting, and a protein-packed ingredient called lupini flour that can supercharge your holiday cuisine.
But the holiday cheer doesn't end there! We invite you to become a part of the Berman Method community by connecting with us on various social media platforms and subscribing to our podcast. Get ready to enrich your knowledge about physical therapy and overall health and wellness as we provide valuable insights and information. You'll also find detailed free reports on our website that further explores our services. So, gear up for an enlightening journey with us and let's continue to spread health, wellness, and holiday cheer together!
Amazon Link: www.amazon.com/shop/berman_wellness
Check Us Out On Social Media - Facebook: @bermanwellness , @physicaltherapynaples, @Berman Golf Instagram: @berman_wellness, @bermanphysicaltherapy , @Berman Golf Youtube: Berman Golf, Berman Physical Therapy TikTok: Bermangolf, Bermanwellness
Email us - drberman@bermanpt.com jenni@bermanwellness.com
Check out our website - https://www.bermanpt.com/ https://www.bermanpt.com/wellness/ https://bermangolf.com/
Who says Christmas cheer and health goals have to be mutually exclusive? We promise that by the end of this festive edition of the Berman Method Podcast, you'll have a buffet of strategies to relish the holiday treats and maintain your wellness routine. Join us, Dr. Jake Berman and physician assistant Jenni Berman, as we unwrap our personal holiday traditions and share our secret recipe for maintaining a healthy diet amid all the delicious indulgence. We'll also introduce you to some creative ways to keep your meals interesting, and a protein-packed ingredient called lupini flour that can supercharge your holiday cuisine.
But the holiday cheer doesn't end there! We invite you to become a part of the Berman Method community by connecting with us on various social media platforms and subscribing to our podcast. Get ready to enrich your knowledge about physical therapy and overall health and wellness as we provide valuable insights and information. You'll also find detailed free reports on our website that further explores our services. So, gear up for an enlightening journey with us and let's continue to spread health, wellness, and holiday cheer together!
Amazon Link: www.amazon.com/shop/berman_wellness
Check Us Out On Social Media - Facebook: @bermanwellness , @physicaltherapynaples, @Berman Golf Instagram: @berman_wellness, @bermanphysicaltherapy , @Berman Golf Youtube: Berman Golf, Berman Physical Therapy TikTok: Bermangolf, Bermanwellness
Email us - drberman@bermanpt.com jenni@bermanwellness.com
Check out our website - https://www.bermanpt.com/ https://www.bermanpt.com/wellness/ https://bermangolf.com/
Speaker 1:
This is the Berman Method Podcast, featuring Dr Jake Berman and physician assistant Jenny Berman. We are here to treat problems and not symptoms. Disclaimer this podcast is for entertainment purposes only and not to treat anyone or to give medical advice. If you are interested in any information that we are giving and would like to use this for yourself, we recommend that you contact your primary care physician or reach out to us and ask us questions about yourself specifically. Enjoy Jenny Berman. Physician assistant Merry.
Speaker 2:
Christmas. Ho Ho, ho, ho, ho, ho Ho.
Speaker 1:
Merry Christmas. That was a lot of ho ho ho's.
Speaker 2:
It's only supposed to be three, right.
Speaker 1:
Mmhmm, ho, ho, ho, mmhmm, that was better.
Speaker 2:
Cause if I keep saying Ho Ho, ho, ho, ho, ho, ho, ho Ho. Now I'm talking about ho ho's. Who got any ho ho's? Did they still make ho ho's?
Speaker 1:
I don't even know what a ho ho is.
Speaker 2:
You don't know what a ho ho is. Little Debbie's, make some little Debbie snack. Ho ho's.
Speaker 1:
Mmhmm.
Speaker 2:
Oh man.
Speaker 1:
I don't think I even ever ate little Debbie's the zebra cakes. Ooh, I ate those every once in a while as a kid. That was not a regularly held thing in our kitchen, though.
Speaker 2:
That's kind of like a Christmas treat.
Speaker 1:
Yeah, that's pretty much when we got them.
Speaker 2:
Nice.
Speaker 1:
Just randomly for treats.
Speaker 2:
Cool. So Merry Christmas. This should be short and sweet. I can't believe you guys are listening to us on Christmas, because you're definitely listening to us today and not tomorrow or the next day or some other day during the week.
Speaker 1:
Yeah, probably everybody is listening to it right now on Christmas Day, as they're opening Christmas presents.
Speaker 2:
Yeah, this comes out at 7 30 in the morning. So, Santa hold, I got to listen to the Burmese podcast real quick.
Speaker 1:
What's everybody you know? Maybe we should do it. We should have done a poll and asked what does everybody do for Christmas? Is it a big Christmas Day dinner? Is it Christmas breakfast? Is it Christmas Eve dinner? What'd you do grown up?
Speaker 2:
For Christmas. Mmhmm, oh, christmas was short and sweet. I mean we would wake up at 5, 30.
Speaker 1:
Well, I know you did Christmas morning, but go ahead, tell everybody else, they don't know.
Speaker 2:
Didn't you just ask me what I did?
Speaker 1:
I meant for, like the big family meal.
Speaker 2:
Family, or you didn't have family.
Speaker 1:
So you'd wake up at 5 30 in the morning on Christmas morning, yeah, my dad's house and we'd be done with Christmas by 6 15.
Speaker 2:
We'd eat a quick breakfast and we'd go out to the woods and go hunting. We either hunt or just go out to the camp and get a fire camp fire going and mess around in the woods and play with our new toys, because it was usually a gun of some sort or a go-kart or four-wheeler, just something.
Speaker 1:
Something outside yeah.
Speaker 2:
Something that needed to be played with outside.
Speaker 1:
Mmhmm, what about Christmas Eve? What'd you guys do?
Speaker 2:
Christmas.
Speaker 1:
Eve, did you do anything?
Speaker 2:
I think historically, christmas Eve was always with my mom because it wasn't really a together Christmas. So I think Christmas Eve I was always with at my mom's house doing our Christmas, and then Christmas morning was always at my dad's house, historically.
Speaker 1:
Okay.
Speaker 2:
Pretty sure that's how it went.
Speaker 1:
Okay, cool, yeah. So for all of you that are enjoying all the Christmas festivities and Christmas meals and Christmas treats and maybe a big Christmas breakfast, just know that you are allowed to enjoy it. You're allowed to enjoy a day or two of the holidays.
Speaker 2:
A day or two or a week?
Speaker 1:
No, a day or two and then you get yourself right back on track, like we've been doing all holiday season. The weekends we have the parties and the events and the gatherings and all the things and we're off for a day and then the next day I reset us with our proteins and our vegetables and our leafy greens.
Speaker 2:
A lot of salads and a lot of grilled chicken.
Speaker 1:
That is not true.
Speaker 2:
You make it sound so horrible it is not making that sound horrible, it is not only salad and grilled chicken. Well, that's what I prefer.
Speaker 1:
We change the protein in our house every single day.
Speaker 2:
Okay, we hardly eat chicken two days in a row, yeah because there was a point where I think I was growing feathers.
Speaker 1:
Oh my gosh, you're not helping our listeners that are struggling through the holidays to be able to get back on track.
Speaker 2:
Okay, I'll quit messing around back on track here.
Speaker 1:
So chicken pork, venison ground turkey fish shrimp vegetables and you don't just have to grill it or saute it on the stove top. It can be fun and interesting. We have recipes.
Speaker 2:
You know, what you've been doing a lot lately is put in the Brussels sprouts in the air fryer.
Speaker 1:
Yeah, that's a good one.
Speaker 2:
Yeah, that's come out really good.
Speaker 1:
And now that we found that loopini flower that we can coat our chicken in and put it in the air fryer, it actually comes out like fried chicken. Yeah the loopini flower does well with frying or baking to make it more crispy like yeah air fryer. So that's a good one. Yeah, air fryer. The loopini flower is very high protein, good fiber in it too. You can find it on Amazon.
Speaker 2:
Is that in your affiliate link, or are you just trying to make Bezos a little richer?
Speaker 1:
No, it is on the Amazon link that we have to make it easy to find things.
Speaker 2:
Where is that link? How come this is the 150th episode and we're just now talking about your affiliate?
Speaker 1:
link. Oh, you can find it a lot of places. It's on my Instagram, it's on our website, wwwamazoncom. Forward slash shop. Forward slash Berman, underscore wellness. So we should probably just put it in the show notes.
Speaker 2:
She didn't read that off, anything that was recited. She made eye contact, kept eye contact the whole time and just rattled that off. Well, I type it about 20 times a week to clients or staff, or and this is a page that people can go to to get Jenny approved products. Correct, so you don't have to worry about getting it wrong.
Speaker 1:
Right.
Speaker 2:
You don't have to just go to Amazon and search things for yourself and Jep or risk the chance of getting it wrong.
Speaker 1:
That's a lot of our clients ask me where do I shop? Because they say I'm not about to go to Whole Foods or I'm not about to take a field trip out to Sprouts, because that's how it here is, here in Naples we have one Sprouts up in North Naples and literally from us to go there, from our house, it's a field trip. It's three hours between driving there shopping and driving home. So I totally agree and I don't go to Whole Foods often. I don't go to Trader Joe's hardly ever. I think I could count on one hand how many times I've ever been in a Trader Joe's fresh market. So I'll say a lot of the stuff that we utilize and that we buy are from Publix or Amazon, because that's easy you can just click a button and have it at your doorstep.
Speaker 2:
It is easy.
Speaker 1:
So, anyway, go to the Amazon link and you can find a lot of high protein, lower car, moderate fat, healthy snacks, meals, flowers, shakes, bars, all sorts of things, even kid approved.
Speaker 2:
Kid approved yeah.
Speaker 1:
Girls eat them. So enjoy the holiday. Get yourself back on track tomorrow. Stick to your proteins protein every two to three hours. Don't starve yourself for the Christmas dinner tonight. So if you're actually listening to this on Christmas, don't starve yourself all day for that one big meal. Same thing for the rest of the week when you have these Christmas get togethers with various friends and families. Don't starve yourself all day to wait up for the meal. Have your protein every two to three hours. Stick to the vegetables. When you're at the meal, eat your veggies first, then eat your proteins and then use the three bite rule for the carbohydrates and the dessert. Three bite rule means you don't have to completely avoid it, but take three normal size bites on your fork. Don't put a whole piece of cake on one bite, but three normal size bites on your fork and take those three bites. Try it, enjoy it and then move on. Merry Christmas.
Speaker 2:
Eating the veggies first is a good tip. I've been doing that a lot, especially since we've been traveling a lot lately is whenever I do actually have veggies on my plate, I make sure that I eat those completely first.
Speaker 1:
Yep, all the veggies first, then your protein, then the carbohydrate. And one other huge tip for the holidays besides get your protein every two to three hours. Drink your water.
Speaker 2:
Yeah, Water is the biggest one. It's always the hardest one, especially for or not especially even for me, as we've been doing a lot of traveling the past couple of months, I would bet that my water intake has been probably close to half and the biggest place that I've noticed it and it's been a while since I've talked about my bowels on the Awesome but that's the biggest place where it's usually easy. However, it's not quite as easy when I don't have enough fluids, and cutting my fluids in half for the day it affects it. So that's an easy one, not easy. It is a simple one to just help out other things. Make sure you're getting as much as you can Shooting for. My goal is 120 ounces a day. I don't know what your goal is, probably 340 ounces.
Speaker 1:
No, too much water is not a good thing either. I shoot for a gallon a day Now that I'm not nursing. When I was nursing, I was up to 150 ounces a day, but now I'm down to a gallon a day.
Speaker 2:
People are hearing you say that and they're going. I would never leave the toilet.
Speaker 1:
Yeah, your body. You can train your body to utilize the water more efficiently, so into the muscles, into the bowels. The bladder gets trained too. So titrate absolutely to increase your water. But seriously improving your water intake is not only going to help the bowels, as Jake was mentioning, and what most people know it for avoiding muscle cramps, but if you are dehydrated, for one, the metabolism decreases. So metabolism can decrease up to 30% with being dehydrated. So that's a big factor. Especially going through the holidays, we want to keep the metabolism stimulated. But other things you're going to be significantly more tired if your body is dehydrated. Fatigue is a huge side effect to being dehydrated. Headaches, having headaches more often, waking up with headaches and then, as we've already mentioned, the muscle cramps, the slow bowel movements, is going to be a factor as well. So go eat your protein, drink your water, enjoy your Santa gifts.
Speaker 2:
And don't give up this week. A lot of people like to give up between Christmas and New Year's and just say, screw it, I'll pick back up again Once the New Year gets here. Don't give up, Come on.
Speaker 1:
Never, ever, ever give up.
Speaker 2:
Never, ever, ever give up.
Speaker 1:
That's what my shirt says today.
Speaker 2:
Yeah, I'm looking at your shirt. Never, ever, ever give up.
Speaker 1:
That's right, good Ciao, merry Christmas.
Speaker 2:
Merry Christmas. Oh, oh, oh, oh, oh, oh, oh.
Speaker 1:
Happy New Year. Thank you for subscribing on your social media and podcast platforms to the Berman Method Dr Jake Berman with Berman Physical Therapy and Jenny Berman, physician Assistant, with Berman Health and Wellness. You can find more information on our website wwwbermanptcom for physical therapy, bermanptcom forward slash wellness for the health and wellness. You can also find us on social media, facebook, instagram and on your podcast platform, so be sure to follow us, like us, subscribe to us and, if you would like any further information, definitely visit our website and reach out to us. You may also find our free reports on the websites as well, where you can download this free information for yourself. Have a great day.