If you've ever felt overwhelmed by the abundance of food choices during holiday meal , stick around for today's episode .
Philip PapeIf you're listening in the US when the episode comes out , happy Thanksgiving . And if you're not , it's okay . This is still relevant to you when it comes to those big holiday meals , those big parties . So stick around for today's episode of Quick Wits . Welcome to the Wits and Weights podcast . I'm your host , phillip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in Again . If you're listening on Thursday and it is Thanksgiving in the United States , I wish you the best , the most enjoyable holiday . Wherever you're listening , whenever you're listening , this episode is still highly relevant .
Philip PapeIf you've ever felt overwhelmed by all those food choices , by the big holiday meal For Thanksgiving in the US , this can include so many foods , from the turkey and stuffing to the sides , to the mashed potatoes and gravy , desserts , baked goods , pie , you name it . It is a feast and what we want to do is have a stress-free , flexible approach . I don't want to keep this short , but it really comes down to this one meal is not going to break or make make or break your nutrition goals . When we have a flexible approach , it means you can enjoy a meal or two meals or a week of meals , and always continue from the next meal on track with whatever your plan was as for the meal itself , unless you've done some advanced planning or you've shifted your calories or protein and some of those other advanced strategies we often talk about . Let's say it's here , you're listening to this podcast , you're driving over to your relatives' house for the Thanksgiving dinner . What do you do ? Well , first you could just enjoy yourself . Do nothing , track it if you want . Later on , it doesn't matter so much . Based on the first thing I just said , you can always start again tomorrow . But if you want to have a little bit more control over your choices for the dinner , start with protein , start with protein-rich foods , and there's nothing more protein-rich than turkey .
Philip PapeTurkey's a wonderful aspect of Thanksgiving when you are trying to keep protein high . It's delicious . I personally love the dark meat and I love the skin as well . But whatever it is , prioritize protein . You can sample a bunch of different foods , so you get a little of everything and I'm sure you'll easily fill up your plate that way , rather than having giant portions of different things . And always stay hydrated . Just drink water before , drink water during , drink water after . It's up to you if you're going to enjoy alcohol or not , but avoiding the alcohol would allow you to enjoy more other things . So it's a little trade-offs like that that go a long way .
Philip PapeThe last thing is the psychological aspect . This is a special occasion . It's okay to indulge a little bit . The key here is enjoy the meal without guilt and then just get back to it the next day .
Philip PapeBe present Thanksgiving especially for those familiar with the holiday , it's really not just about the food , is it ? It's about the quality time with loved ones . It's about being present in the moment , expressing gratitude , and all of that can reduce your stress . It's about the experience of being with people . You might find that the eating really isn't that big a portion of it .
Philip PapeThe older I get , I find that a lot of the time at Thanksgiving is really spent talking with family , hanging out , maybe watching football , maybe playing outside , going for a walk , and then , yeah , we have our meal , but it's just one meal . There's only so much you can eat in one meal . So Thanksgiving in these big holidays , they don't have to be stressful , they don't have to derail your goals . If you have a flexible and a mindful approach , you can enjoy these feasts without guilt . Your time is what matters , not just one meal . So go out and enjoy a stress-free holiday . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .