Well, we are flying right through this course here. Welcome to Lesson 11. How to Survive holidays parties and office goodies. This is a shorter presentation than some of the other ones. Because honestly, holidays and parties you're supposed to have fun in. If you're worried about how big your budget is at a holiday party.

Well, we should probably talk on a different level then. So not saying you shouldn't shouldn't Be Wise With Your choices. But remember, you gotta you got to enjoy life. You got to enjoy life I love. I love this slide. When you're in deep trouble, say nothing.

Try to look like you know what you're doing. So important. So let's, let's get into it and talk about trying to maintain a healthy lifestyle through the holidays. That's kind of tough, especially you know, mid October. If not early October, the Halloween candy comes out. Then you jump right to the Thanksgiving treats, then Christmas and New Year's.

And then everyone joins us Jim and swears they never do that again. Like many a morning after drinking, I'm sure for people listening. And what happens? It happens again. Did you know your average american gains roughly three pounds every holiday season? Three pounds.

Now that doesn't sound like much. But let's say you've been practicing that little thing for 20 years. What is that? 60 pounds? They do my math, right? Yeah, 60 pounds.

So it is important. We want to have fun, but you need to learn to be wise with it. So just a couple things to start with. If you have a holiday party, eat high protein, some fruit, maybe some vegetables, 30 minutes prior to the event. Even if there's going to be food there and you know, it's going to be amazing. They're going to serve you food.

Eat some protein before the event. Never go to a party hungry. You may want to even take a lower calorie or low fat dessert dish to the party. No one else touches because it's not full of fat and sugar. least you'll have something right. Review the last presentation on knowing how to read labels.

So you can't really read a label when there's a pile of food from you in front of you, but you can kind of guesstimate what's in there. So I tell people all the time, don't ignore the temptation. Just be wise in your amounts with it. Have one piece of cake not five. I love the old term saying make better bad choices. And that's that's the way to live through holidays.

Exercise during the holidays, very important. don't plan on making up your exercise in January, February and March when most people try to adhere to their new year's resolutions. I think the actual number that here through March is 8%. So statistically speaking, you're not going to exercise more after you get through the holiday. So keep exercising through that time of year. So important.

Someone even argued to train a little harder during the holidays. Not that you can ever get calorie equivalence which we'll talk about in a minute here. You can never exercise off what you ate. And you can't as you've heard me say many times you can't under your fat you can't over exercise your fat. But exercising is so important. Maybe training real hard after a big event.

Use your party as a carb load. If you will get up the next morning and do some heavy squats and deadlifts and big compound movements like that. Great idea to keep exercising through it. Here's some calories in and I'm just using all sorts of food because I want this to be applicable beyond holiday eating. A big mac has 590 calories Pizza Pizza is 280 calories. That's one medium slice or roughly 106 grams.

A Jamba Juice Oh those are healthy. I cannot tell you how many patients come to me and say doc I just do Jamba Juice is because they're so healthy. A smoothie orange blueberry Blitz original size 400 20 calories, a m&m, crispy chocolate candy. Just a 1.6 pounds bag. That's a small bag 223 calories and a donut day and I love donuts just your standard size six centimeter donut, you know one of these guys 626 calories. Now let's look at exercise equivalence.

So if you're 155 pounds, so the way to read this chart and you want to burn off that doughnut, let's find 155 pounds. Let's see. So running at five miles per hour, that's a 12 minute mile for one hour, and you're almost get rid of that doughnut. If you run 8.6 miles per hour, seven minute mile in one hour. Okay, now you've polished off that doughnut. Do you see what I'm saying?

You can eat off what you stuffed in your mouth. That's why calories in calories out alone doesn't work. It's part of the equation. Not all of it, but that's important. So back to holiday events and parties and whatnot. Excuse me.

Take a schedule or prescription break for your holidays, time or parties. We talked about that in an earlier presentation. So important. Eat lower carbohydrates a couple days before your party. And then following the event just like you do a travel, stay away from the scale. Remember water weight versus actual fat weight, how that changes.

When you change calorie amounts when you choose carbohydrate amount. Don't ignore temptation, One Piece of cake, just five, like I said earlier, make better bad choices. If you're super, super anal, or maybe you have a physique show coming up and there's a holiday party. Well then bring your own food. You know, it's kind of neat. I used to do that.

I know. But I think it generated more conversations about health than anything I've ever done in a social event. I'm carrying my own food around. Everyone stops and asks I'm doing and then I should probably think about, I need to come see you in your office doc. That's what I got a lot of. So yes, that's a no, but it works if you want.

How does five office treats remember, remember my number 12 on my 12 optimal health list, if you plan to, if you fail to plan, plan to fail, and when scheduled schedule your food that's number 11. so important. So when you see these delectable treats sitting around your office, if you've planned ahead, then you have healthier treats. If you scheduled those office days with your food, then you won't be as hungry because you have your stuff there you'll be less likely and less tempted to grab some. Whereas if you don't schedule that, if you don't plan ahead. Well of course you're gonna eat this stuff on the screen because it's there and you're hungry, and you're tired. Excuse me and your brains overwork because you're working and you're very likely mad at your boss and candy.

Just sad. sounds so good. And it raises serotonin in your brain so you're happier, even with your boss that you dislike. So just plan ahead. That's really what this slide is to re emphasize about. You can do it I really, I know people that survive the holidays, I know people that lose weight over the holidays, because they think about the big picture.

Now, I must emphasize, if it's the holidays, this is party enjoy yourself. Just have fun. It's part of the big picture life. And that's why this whole series on weight loss and optimal health is about the big picture. And not just a diet, not to say strict routine, something you're going to fail off of. This is something you can adhere to.

So don't be afraid to have a good fun meal or a week off if you take a scheduled or prescription break like we've talked about already. It's okay. It's important if you do that, as you know from the study I told you about earlier you're going to get back on the bandwagon and get back on that bandwagon without tripping and falling off again too soon. So, until the next presentation, think about that stuff. We're going to talk about in our next lesson, how your doctor can aid and help in your long term weight and health plans. Use him or her to succeed.

Until then plan ahead, schedule your food and have a good time.