Stress-Free Holiday Eating Ep 74

Unwrap the secrets to stress-free holiday eating with The Endurance Edge's nutritionists, aka "not-food-police," Chris & Marisa.

Ever wondered why skipping meals before a big gathering leaves you feeling overstuffed and regretful? Marisa shares why maintaining regular eating habits, like enjoying a good breakfast and lunch, is key to making more mindful choices at those festive feasts. Plus, discover how a simple high-protein snack can set you up for success and help you enjoy the celebration without guilt.

Get ready to shift your mindset about movement and food. We tackle the misconception that exercise is a ticket to indulgence, promoting it instead as a vital component of well-being and appetite regulation. With practical tips for building balanced plates and managing hunger cues, we dive into the nuances of mindful eating. Whether it’s starting your meal with protein or embracing the whimsical concept of a "second stomach" for desserts, our conversation is filled with down-to-earth advice and a touch of humor to ensure you enjoy every holiday moment.

Raise your mocktail glass as we explore the often tricky terrain of alcohol at social gatherings. From setting intentions to avoiding added sugar pitfalls, we provide tips and even a refreshing mocktail recipe featuring tart cherry juice and ginger beer.

Grab our FREE exclusive holiday recipe pack if you download our free Guide to High Performance Healthy Eating, packed with resources to help you feel your best this season. Find the link below or head to TheEnduranceEdge.com/freebies

Experience the breakthrough when everything finally clicks! Train with expert coaches, fuel with incredible chef-prepared meals, and connect with athletes who love triathlon as much as you do. Join us April 22–26 at beautiful Lake Jocassee for four unforgettable days of swim, bike, run, learning, and community. Spots are almost full: Reserve yours here.

Transcript

Holiday Nutrition Tips for Gatherings

Speaker 1 1:31

All right, y'all welcome back to the Find your Edge podcast holiday edition. And I am here with one of our other dietitians, marissa. So thanks for being here, thank you. Thank you, I'm glad to be here. So we put together a couple of tips for folks as we head into the holiday season, and so we're going to kind of elaborate on those. And before we got started, we were talking about you know so, what would you eat, and all these types of things. We were like you know what? Let's just start recording, because it's always good to come to a room with two dietitians and what do they talk about? What?

Speaker 1 2:09

do they eat Also. By the way, marissa, are we the food police?

Speaker 2 2:15

Oh God, you know, what my least favorite thing is is when I go to a social gathering and everyone's like oh my god, don't look at my plate. I'm like I don't care. Yes, exactly, I don't care. I'm like you're not paying me no, not at all.

Speaker 1 2:28

And also when they say that I'm like well, I wasn't, but now I'm gonna look, but also I don't have any context to you yeah, what's on your plate?

Speaker 2 2:40

you're my third cousin twice removed. You know, like who are you? Yeah, like.

Speaker 1 2:44

I don't know what you do for activity, I don't know what your goals are like, and I don't know what your nutritional diagnosis is or what your intervention is, and it doesn't really matter.

Speaker 2 2:53

So when when, when we go to gatherings too, I feel like everyone's judging our plate and like, god forbid, I get like a mac and cheese and a slice of pie. You know like they're like? Oh my God, you can eat that Like. Yes, living my life and enjoying things.

Speaker 1 3:08

Yes, absolutely, yeah, for sure. So we're not the food police. And also there is no perfect in nutrition, so don't be staring at us going like I always say hey, I don't expect perfection ever, and you should never expect perfection either.

Speaker 2 3:26

Like yes, there actually is.

Speaker 1 3:28

That is a diagnosis called orthorexia it is so it, what like obsession with healthy eating?

Speaker 2 3:37

and isn't that orthorexia?

Speaker 1 3:38

yeah, orthorexia, sorry.

Speaker 2 3:39

Yeah, I spoke very quickly yes, yes, I thought you meant there's a eating story about perfectionism and you call it oh no. Well, I thought you called the perfection exia.

Speaker 1 3:49

Yeah perfection, exia. We have made up our own new diagnoses. Yes, but yes, exia, which is the obsession with healthy eating. And you know, the tricky part about nutrition is that we just we don't, we don't, we don't know enough and everybody is so different so, you know, not everybody should be taking one type of supplement or eating X type of food, or no.

Speaker 2 4:20

Sorry, guys, everyone is a snowflake and since we're going into the holiday season, I can say that now.

Speaker 1 4:26

You still can. That was amazing, Rissa.

Speaker 2 4:30

That's what I tell all my clients. Like everyone's a snowflake.

Speaker 1 4:34

And not the offensive. Like in the offensive way, no, just in like everyone's a snowflake, and not the offensive like in the offensive way, no, just like.

Speaker 1 4:38

Everyone's different yes, it's so true, it's so true. So now that we're headed into, you know, all so many gatherings and parties and all this type of things uh, and I know people really struggle with you know now there's a bunch of like new foods, like we only have this type of christmas cookie at christmas. Like I get that right. You're surrounded by all these different types of options and people and, um, all kinds of stuff. So what are some strategies to help us out at gatherings? So this was one that we were talking about right before we got on and, like I said, I was like let's hit record tip number one don't go to a gathering starving. So tell us, first of all, what should we do instead? And should we just not eat the entire Thanksgiving day, for example, or whatever holiday it is? You know, party that you're going to? You just starve yourself all day because you know that you're going to eat this massive meal or whatever. So I've opened the door wide open for you, marissa.

Speaker 2 5:38

I think a lot of people's mindset around social gatherings around the holiday time is like, oh okay, I'm not going to eat all day, so I can just eat whatever I want at night. And then they eat so much, or they overindulge, that they then feel even worse even though they didn't even eat that much during the day, and I think that just opens the door for you to overindulge and eat more of the foods that you didn't necessarily want to eat that much of. So I usually tell most of my athletes or my clients like eat normal throughout the day, like have a good breakfast, have a good lunch, and then when you get closer to the time that you're going to go to this gathering or have people over for dinner, have like a quick high protein snack beforehand. So you don't go to this meal starving because I don't know about you guys, but like if I ever go to a restaurant starving or the grocery store starving, like I'm always going to order like three more appetizers than I would have ordered because you know my stomach is bigger or my eyes are bigger than my stomach in that time. Or like I'll go to the grocery store and be like, oh, that sounds good and just buy random things I'm never going to actually eat, but it's just like.

Speaker 2 6:43

It truly is a different like mindset. So if you go into this meal and you've, you know, had a pretty good, you know a lot of color, a lot of veggies, a lot of protein throughout the day, ate consistently, maybe even got some movement in, because that's really helpful to having a quick protein snack beforehand, so that could be like a smoothie with maybe some berries, milk and protein powder, or a Greek yogurt, beef jerky, a turkey sandwich, you know, some cottage cheese, something like that, before you're going to go to this meal and then you're not going to, to feel that feeling that you get when you go to a restaurant starving and you're like, oh my God, like I'm going to have 13 things before dinner and by the time dinner gets here, you're not even hungry, right? So I think that's the biggest thing, I think that's definitely a mindset most people have, and sometimes I'll even be honest with my clients. I'll be like, hey, like, because I use a lot of portion sizes for my clients, like, let's say, for example, for breakfast they can have two servings of a grain. I'm like, if you want to move those, you know two servings of a grain to dinner, so that way you have more option to eat a dinner. Then move them over and then just have a really good breakfast without those grains, and then you know you can still have those grains at dinner. So it's kind of like a puzzle piece that can move around.

Mindful Eating and Activity for Gatherings

Speaker 2 7:54

So if you normally have like a cup of oatmeal, two eggs and some berries, maybe do a half a cup of oatmeal, two eggs and some berries and then save that other portion for dinner. So you know you have a little bit more to kind of wiggle around with. Hopefully that makes all sense, but that's kind of how I usually navigate it with my clients. That way they also go in there. And another really good thing and we can get into this in a minute is maybe find out what they have to offer before you go, so that way you can kind of figure out what you already want to eat before you even get there. That kind of helps you with your mindset as well, especially with people who deal with like social anxiety or food anxiety around others. I know some people kind of don't like to eat in front of other people, fear of judgment, whatever it may be. So if you can maybe find out what they have to offer, that might help you also navigate that as well.

Speaker 1 8:42

Yeah, no, I agree, and that kind of ties into one of our tips, which is, like you know, making or bringing your own dish. If it's something, maybe, that you know you won't like or that you'll like too much or want to eat too much of, or something along those lines Also good and helpful if you have, like allergies or celiac disease or something that you know. I've had clients who their families are just not generally supportive of the things that, of some of the restrictions that they have, whether it be, you know, some sort of food sensitivity or whatever, and they're like or you know a vegetarian, they're like nope, we're going to have all whatever and they're like or you know a vegetarian, they're like Nope, we're gonna have all things, meats like.

Speaker 1 9:18

Well, thanks, friends and family. So everybody's situation is unique but we all kind of have something funky. So you know, if you have your own dish that you know you like and it's healthy and gives you a good option, that at least helps things, yeah. And then to your point like not going in starving. I usually am like kind of strategic. If I know I'm going to eat a little bit more, I'll do like a hard workout or a long bike ride or something, and it's like you movement.

Speaker 2 9:47

That way, you also just kind of feel like you know, if you're just sitting around all day not eating, then you go to a giant, you know meal and eat everything like you're not gonna feel.

Speaker 1 9:55

It's gonna feel like you're a lead balloon you know, yeah, and then there's the guilt and the shame that go with it, and then the next day you go into that cycle of like, well, maybe I shouldn't eat again, and it's this kind of disaster of. I do want to clarify protocol.

Speaker 2 10:12

Yes you don't need to work out to eat, so correct.

Speaker 2 10:15

Yes, I think that's not what we mean. We just mean that getting movement, getting steps throughout the day, it kind of helps you get hungry. It also helps you want to eat. It helps you just feel a little bit lighter and better. It's not necessarily for you to earn your food, it's just for you to kind of feel a little bit. I don't know, I just I always feel better when I get some steps in some sunshine, some workout in and generally when I work with athletes too. Um, and that's kind of what we'll get into as far as like, how to build a balanced plate. But you could always base your plate on your activity for that for that day as well, so you can kind of help navigate what you need to have just to kind of help recovery from exercise and, um, repairing your muscles.

Speaker 1 10:54

Yeah, and I think I'm glad you clarified that that it is not essential for you to exercise in order to earn your food. There is a bad way of manipulating your metabolism. We'll call it there. We'll call it that. But I think you mentioned eating, making a well-balanced plate. So like when you get to said parties or gatherings or whatnot. I like if it's a um, if it's a sit down meal, that's one thing and another thing is like more of a standup kind of party. If it's like an appetizer type of party, I will always assess the situation. So, in other words, like go and like peruse, don't just like hop in the line and be like oh, I'm just going to.

Speaker 1 11:39

Oh, I see this, I'm just going to load up on that and then, oh, that looks good, I'll take that too, kind of you know. See what all your options are first and sort of pick out like, ooh, that one looks really good. And just start small, like I think something looks really good. You take one bite and be like that's a hard pass, no-transcript, if you are going to eat something, don't just grab it off of the like communal plate. Put it on a plate first, right, so that your brain kind of like registers. But if we're at a sit down meal, what are some of the main things that we're looking for in terms of what goes on our plate?

Speaker 2 12:23

Yeah. So again, if you are someone who's more of an athlete, I think there's two different ways, you know, depending on whoever's listening right now. If we're just, you know, regular person who exercises, I think the best thing you can do when you're building your plate is to definitely make sure you stock up on protein. Protein is the most satiating macronutrients. Macronutrients are carbs, fats and proteins. Protein is what keeps us, gets us the fullest, the quickest and the longest. So definitely want to make sure you load up on that. And then you definitely want to incorporate some sort of color or roughage, because generally, when it comes to veggies and color, you can have a higher volume with not a crazy amount of high calorie. If you're trying to maybe eat more food and not feel necessarily eating too much. The roughage kind of allows you to have a higher volume without necessarily eating overindulging on higher calorie, higher calorie dense foods. And then I say the rest of the plate, have fun, you know. Like, leave a quarter of the plate, for you know that mac and cheese, the cornbread, whatever, and so well, that's, that's the second plate, that's not the first plate, that's second plate. We're talking first plate and then, when you build that plate, definitely eat the protein first or try to eat as much of the protein as you can first because, like I said, that's going to get you full. So if you are someone that struggles with hunger cues which we'll get here in a second as well if you're someone who struggles with knowing when you're full or eating past fullness just for the sake of it tasting good, then I would recommend the protein first because that'll kind of help your body give it enough time to be like okay, we're eating satiating food, we're getting full, like I'm not going to want to eat as much as the other stuff because I'm feeling full already. So I definitely wouldn't incorporate or I definitely would insist on eating your protein first, getting that roughage and then, you know, obviously having all the fun stuff as well.

Speaker 2 14:16

But to circle back to the hunger cues Um and this is for any time, um, not even just for social gatherings, but anytime um, I do hunger cues on two different scales the hunger scale and the fullness scale. I know some people do hunger. Fullness is one skill. I like to do it on two Um, but hunger scale on a scale of one to 10, 10 being like you're going to eat someone's face. You're so hungry, um, generally, I would like you at like a six or seven where it's like you're not like oh my God, ravenous, but you could eat like you're hungry, um, like you're hungry.

Speaker 2 14:46

You definitely don't want to go into a meal at a two right, but you definitely want to feel hunger but not overly starving. That's why we had said eat a protein, you know high protein snack beforehand, and then you never want to leave a meal on a scale of one to 10 on the fullness scale, 10 being like I'm going to vomit, I feel so full. The same thing, I want you to have like a six or a seven where you can have a couple more bites but you're content. I you know you can say six or seven out of 10 or like 80% full right. So I would definitely recommend kind of staying in that six or seven range before and after to kind of allow you also to have time. And for your second stomach, your dessert stomach, because it is proven science that there is two stomachs.

Speaker 1 15:24

Marissa, did you know me when I was a kid? This?

Speaker 2 15:26

is my dessert hole, exactly. You have a, you have a second stomach and it's your dessert stomach. Proven science. That's right. But if you go to a six to seven on the fullness scale for your meal, that at least allows you you know, you know, given an hour after, you know, after the meal to dessert, to have some ability to also, you know, indulge in a healthy way on other things as well. So, yeah, definitely heard all your questions there.

Speaker 1 15:54

Yeah, no, and, and the indulging part, always remember that the first best sorry, the first bite is the best.

Speaker 2 16:03

So, like, just you know, like this is me making the noise of like savoring, you know, taking that bite, and just being like be, like be in the moment, like I know it sounds silly, I know one of my undergrad classes our teacher made us eat a Hershey kiss and as you're eating, she was like it was very ASMR, like it was like slowly bite it.

Speaker 2 16:26

You know, think of the texture, think of the flavor, like really being in the moment with your food. And I think a lot of people mindlessly eat, especially at social gatherings. When you're talking and you're around for sure, like so, if you're gonna have that dessert, you want your brain and your gut to be on the same page. Um, so when you eat, you want to make sure that you are also acknowledging that you're eating right and noticing. That's like when you say the first bite's the best and then really take note of the flavors. You know, like really think about it, versus like biting it and then going and talking to someone else. And I understand social gathering, sometimes it is what it is, but you know, definitely try your best to to really I don't know the best way to say it Say it sounds silly, but like, be in the moment with your food.

Speaker 1 17:10

Yeah, totally Totally, and which I think ties in nicely to one of the tips I had, which was address the stress. So many people have, like you had mentioned, social anxiety. So many people have, like you had, mentioned social anxiety. There might be some social anxiety or maybe there are certain gatherings that perhaps make them feel a little bit uncomfortable, so it might be stressful going into it anyway.

Navigating Alcohol Consumption at Gatherings

Speaker 1 17:40

So, doing the things like Marissa had mentioned, you know, if it makes you feel good to go get some exercise or be outside, like, do those things addressing the stress before you go in, because you know we tend to either under eat when we're stressed or overeat when we're stressed. And of course that's why so many people tend to gain weight during the holidays is because they're overstressed. And now we have so many different options for food and we haven't addressed the stress going into things like this. Then it just causes us to overeat and then it just the the cycle perpetuates itself with the shame and guilt, and you know, over exercising or over, um, limiting foods later on and during. You know it can just be. So you know therapy is a wonderful thing. Uh, get a warm bath, a good during? You know it can just be so. You know, therapy is a wonderful thing A warm bath, a good book.

Speaker 2 18:33

Like you, know, I mean I talked to a bunch of my clients like who you know either have some sort of disorder eating or social anxiety, or eating around family or judgment, or whatever it may be where we sit down, like you know, a week or two before and we're like, hey, let's, let's go over, let's like pretend like we're there, like let's think of, like you know, preparing for that moment, like how is that going to go, how would you address it?

Speaker 2 18:56

Like kind of doing it before it even happens, so that way, when you get there, it's kind of like you've been through it already, you already know and you feel comfortable to like after dinner, like go on a walk or like go play football, like I used to.

Speaker 2 19:16

Every time after dinner we would always take like a lap around the neighborhood or like play football with like the you know kids and stuff. So, like you know, set a tradition of like doing some movement effort, because that'll help you with digestion, um, and not feeling like you're like again a lead balloon or anything like that and again, and it gives you some more ability to have your second stomach ready to go for dessert. But you'll feel good getting some movement after you eat, like even like now, not even with social gatherings. Generally after a lunch I'll do like a lap around um the neighborhood or something like that, just to help digestion and feel better. Especially, you're also someone who suffers from like GERD or IBS or like all of these things which I feel like everyone and their mom has some some form of it, especially stress. Stress is a huge trigger for that kind of stuff.

Speaker 1 20:00

So, yeah. That vagus nerve is connected brain to gut, and when you're stressed, yeah, and then everybody's like oh, I spent the next day, you know, on the potty. I was like, well, maybe that's partly food and partly stress.

Speaker 2 20:15

Well, I got a question for you, chris. How do you think our clients, or whoever's listening should navigate alcohol?

Speaker 1 20:24

Oh yeah, that's a great question.

Speaker 1 20:26

I'm so glad you asked yeah, Um, in fact I was just talking to somebody else about this in terms of so we were looking at her genetic results in terms of mood behavior, uh, category which are related to like stress and you know dopamine receptors, to like stress and you know dopamine receptors, GABA receptors, things like that.

Speaker 1 20:47

So certain genetic, um, there are certain genetic snips that do better or worse with alcohol.

Speaker 1 20:53

So I think it's really knowing yourself and setting sort of an intention of what would you like to do in terms of alcohol, so like I'm going to have two glasses of wine or one drink or no drinks, or you know, kind of setting an intention before you go into whatever gathering Cause, man, it can get away from you real quick, really fast, and I know, for me, I as much as I enjoy a glass of wine and or like fun beer if it's very late, like if it's past, if it's past my bedtime, it's not like I've pretty much have to kiss the next day, the next day goodbye, like I will be worthless, yeah not everybody is like I mean, but literally I will sit the whole day on the couch and not be able to function, yeah, and then it kind of stinks because it's like, well, I really want to get out and get some exercise, but I am so zapped or, you know, I really need to do this chore or whatever, and I'm like I'm so it is becoming less and less worth it for me because of the after effects.

Speaker 1 22:04

but to you know, to each their own. You know, I mean, at the end of the day, as much as I hate to say it, uh, but it's just, science is uh, the how we process alcohol. We basically turn it into poison and then we have to get rid of it.

Speaker 2 22:18

I mean, at the end of the day, alcohol is trash.

Speaker 1 22:21

It really, it really is, and really is the worst thing it is and I know that it's such the basis of so many different social gatherings, yeah, um, which you know is a whole nother ball of wax and could be like multiple podcasts, because there is a pretty hefty wave of people who are foregoing alcohol and it's very hard with some of the or can be very hard with some of the language that we have around. Alcohol for people who may not be drinking like you know what I mean like so if you're sitting down and everybody's drinking but you are not, you might get some and, whether people intend to do this or not, you're probably going to get some questions or some pushback, some sort of social.

Speaker 2 23:09

I'll say it's funny. You say that because I don't drink ever like at all and I go out with my friends who are all drinking. I've been to bachelorettes, I've been to weddings.

Speaker 1 23:18

I know you're in Kentucky like right in the midst of around bourbon all day, yeah, and I don't drink.

Speaker 2 23:26

I don't like how it makes me feel I don't respond well to it. I really feel like I'm allergic to it because I get wasted off of like half a seltzer. It's just not worth it to me. But what I've been doing, which I feel great about, is I've been making like these really fun mocktails while everyone else drinks. Yeah, it just makes me feel fun and you know like cute and I know it sounds stupid.

Speaker 1 23:46

No, it doesn't test it like you want to.

Speaker 2 23:47

I love it how we are as social creatures like we want to be part of the crowd yes, that end of story, the amount of the amount of questions I get oh, why aren't you drinking like you said? Like it, it happens and I remember, even in college I I'm not, I've never been a big drinker, even in college when we'll be out of clubs or bars or whatever I'll have like you know those random guys that come up to you like why aren't you smiling, why aren't you drinking? And it's just like who are you? Why are you asking me this? And I think generally at these social gatherings or Thanksgivings where you're with family, most of those people know you and won't question you. So that's the first thing. Or let them know beforehand so you don't feel like there's pressure.

Speaker 2 24:25

But have a fun mocktail, make some cute stuff, get a cute glass. That way you feel you know like you're still involved. Or what I generally do if I'm like out with friends, I'll get like a diet Sprite and a lime. So it looks like I'm drinking and they don't question.

Speaker 1 24:40

Yeah, there you go, and then you don't have to deal with those questions.

Speaker 2 24:43

anyway, I think that's great, but if you are going to drink, I do think it's important to be mindful of what you put in your drinks, because sometimes, like all the added extra sugar and all the added extra stuff in the drinks is actually what causes the worst hangover than the alcohol itself yes, for sure try to stick to like.

Speaker 2 25:01

I usually tell people, like a tequila soda lime is usually a really good um one that doesn't really hit you too hard.

Speaker 2 25:07

Obviously, don't have like tequila from like a box, but you know, like some good tequila or, like you know, stick to just having, like you said, one or two glasses of wine.

Speaker 2 25:16

Another way that I help people when it comes to alcohol same thing with like moving around their portions of their foods I usually tell one serving of alcohol, which is five ounces of wine, 12 ounces of beer or one and a half ounces of liquor, essentially, one drink is equal to a serving of a grain and a fat. So I usually tell people like, hey, like, if you have a grain for breakfast and a fat for lunch and you want to have a drink that night, then just move those to dinner and then that's your drink. So then you feel at least better, knowing like, okay, like I'm sticking to what I need to do. Obviously alcohol is not better than a grain and a fat, but you at least know that you're not overindulging too much. So that's another way to kind of go about it If you do have kind of like a meal plan like that obviously not everyone has that. So that's where, like you said, I think you brought up a really good point.

Speaker 2 26:07

It's like you know your body best, so you know how it responds. If you want to feel like trash the next day, then sure.

Speaker 1 26:10

But if you don't be mindful, yeah, and it's. You know, in fairness, we, as humans, we don't plan well we don't think of our future selves very well. We are very much in the now. We respond to motivation in the moment and you know it's very hard to think of. Well, what is future me going to think Um?

Speaker 2 26:30

maybe I'm different Cause. That's all I think of.

Speaker 1 26:32

Yeah, and, like you know, like both of us said, I'm like it ain't worth it and it's getting more and more, uh, difficult to clear all that After 25, man, it's downhill with alcohol.

Festive Recipes and Mocktails Offered

Speaker 2 26:45

I can't drink the way I used to. I'm telling you. Another thing is you can have a drink and then switch to a glass of water and then that way kind of spaces it out better for you and also hydrates you, because alcohol is a diuretic. So we want to make sure that we're also staying hydrated. So that could be something else that you can do to kind of cause I know some people, especially if you're social, and you just want to like chug your drinks and just like kind of keep something in your hand, cause it's kind of like you're like safety net, right, it's your, it's your Baba, yeah, like it's your little baby, yeah. So like just switch to a water and then go back and forth and that might be helpful to or honestly drink a Pedialyte before you go.

Speaker 1 27:23

Yeah, a little bit of a, you know, making sure you've got your electrolytes and fluid and yeah, but there is no. I've been asked this multiple times Like can you suggest a supplement that will help me, um, uh, not have a hangover it?

Speaker 2 27:35

doesn't exist. Y'all we should make that. If we did, we'd be billionaires.

Speaker 1 27:45

More than billionaires. Holy yeah. But no, it's, it's not a, it's not a thing, it's just time, and everybody's liver is a little bit different, and and then you've got all the other confounding factors that go along with it. So, yeah, good point there. And I'm glad that you mentioned mocktails, because for anybody who's listening this, if you head to our website, the endurance sayscom forward slash three V's. Oh, look out. Oh, I love how you have a freebie.

Speaker 2 28:13

I don't even know about this.

Speaker 1 28:15

Yes, I know, so we can put. We like took all of our. I did this for Carly, who's doing our social media stuff. She's like everything in one place, like is that a hard ask? I'm like, I got you, so we put it all in one place. Theandarysagecom forward slash freebies. If you download the Healthy, high Performance Eating Guide, it's free. So it goes through like how you should stay hydrated and good quality proteins and all the things that we were talking about today.

Speaker 1 28:45

If you download that, you will also get some free holiday recipes and it includes some mocktails oh fun, yes, my favorite like um, one of my favorite cranberry sauces, like what to do with your leftover turkeys. So some recipes with pictures and nutrition facts and all that stuff. So that will only be there while the holidays are going on and then it will go away.

Speaker 2 29:10

So if you want it better, get it. I will say another really good mocktail is using tart cherry juice, because yes, I will add that one. It's like some ginger beer and like a little bit of lime.

Speaker 1 29:25

Yes, and it will go with that hard workout that I just did beforehand, exactly love it, we're so good, marissa, all right, y'all well? Have a wonderful holiday. Thank you for listening, marissa. Thanks for uh being my partner in crime today, of course, and it's my honor and privilege. Yeah, don't forget the endurance edgecom forward slash freebies and we will yes on the next one.