And then they have green bean casserole, 220 calories, cranberry sauce, 100 calories. Now let's talk about it real quick. I'm gonna take a little segue. I'm team, a legit cranberry sauce, non-processed, you know, that doesn't have the outline of a tin can cranberry sauce. You're on the ultra-processed,
I am not. You know, PVA, whatever's inside the can leaking into the cranberry sauce. Oh my gosh.
First of all, this is down to just holiday traditions what you were raised with. I was raised with the can. Okay, so I sliced my cranberry sauce, and yes, it had ridges, and yes, it was delicious. Did I eat a whole can in one sitting? No, did I try? Maybe one. And it was not good.
You're listening to the Addicted to Fitness Podcast brought to you by Elemental Training Tampa. Now, here's your hosts, Nick and Shannon Birch. Thanks for stopping by and checking out another edition of the Addicted to Fitness Podcast. We're back with a pre-Thanksgiving episode of New One for you guys. And we are going to look at some of the caloric breakdown of the foods, common Thanksgiving foods.
And also how we, some tips that we recommend that you can, you know, I would say avoid having the amount of food or calories you take in on Thanksgiving kind of be detrimental to your healthy routine, your current healthy routine.
Yeah, we're really looking at mitigation. We're mitigating the possible extreme impacts from overindulging to particularly. That's right. Which is easy to do on Thanksgiving. So easy.
But before we get into that, guys, we want to give you some thanks. We appreciate you rating and reviewing the podcast. We appreciate you sharing the podcast because that's the way we get more listeners here to the ATF podcast through you guys, word of mouth. If you haven't done any of that stuff, please, please, please, ratings and reviews and share the podcast with a friend. We have over 440 episodes.
And we've covered, I mean, probably every topic there is. So please just find one of the episodes you like, your favorite episode, and you can send a link to a friend. If you wanted all to check out our entire archive, you can go to addictedtofitness.lipsin.com. That has all the episodes.
And that's a great way to go back and archive and see maybe what we talked about in previous Thanksgiving's. Last week we had a throwback episode, so you kind of had a little check out about what our past topics were in especially this time of year. So it was kind of cool. Also, you can follow us on Instagram at the ATF podcast. So now we're rolling into training recaps. How was your training this week?
I honestly don't even remember. You don't remember training this week? No, I don't remember what and when I did. This week was kind of a blur. Kind of a blur, eh? Yeah. I do recall doing AP evolve and possibly another strength workout. I remember you were talking about your hamstrings.
Oh, yeah. Oh, yeah. My legs, it was a leg focus workout and dear goodness, I felt it for a while. But yeah, it was, I think my focus was just very much not on training this week. This was a low key. I had my period this week, so I was definitely
Going later, I did take some nice walks with the dog. We had some gorgeous, like stupidly nice weather here. Um, just a reminder of, you know, why we live in Florida is exactly the kind of weather we've had this past week. And so just being outside and walking the dog.
taking an extra little spin around the block. Click that, that was really nice. So yeah, that's about all I can really recall from this past week. So I apologize that my training recap is really very lazy, I feel like this week. I don't usually log your hours to everything. I know, but I didn't even do that this week. Yeah. Yeah.
But we got through it, like I said, Ella is off school for the upcoming week. So we got her in, got her through her last week of school before vacation. So maybe that's why we were preoccupied. So my training was actually pretty on point this past week.
Got two Peloton cycles in this week. Got two Jiu Jitsu training sessions in. Got a strength training session in and did also a lot of walks too, which is always beneficial. So I was pretty happy with my training level this week. Got a sauna session in two. I had it was kind of a, I was pretty proud of myself.
Because I want to say it was maybe Tuesday or Thursday. I can't remember, but there's a day I had, I had like time opportunity to go to Jiu Jitsu. Yeah. But I wasn't feeling very good. I've had some pain in my upper back lately, you know, and it was definitely, that day it was definitely feeling kind of rough. So I decided to take kind of like a recovery day. That's where I went and did the sauna and the, the,
the hot tub at LA Fitness and I think it was very beneficial. Helped me feel better and I think just kind of actually went to jujitsu the next day because I think I was feeling better. So I think I avoided the opportunity to possibly
you know, not further injure myself, but you know, kind of exacerbate an existing kind of chronic, I don't want to say injury, but kind of issue them having. So I'm living, I'm learning, you know, even they never, they don't, you know, they say you think you can't teach an old dog, new tricks, but I'm here to say that it's not true.
So I'm proud of myself, going to hopefully have another. We're heading into our vacation this coming week, a little few days of vacation with the upcoming holiday. So maybe get some more training than before the big day, which we're about to talk to now, or talk to, talk about now. This is our segue into our breakdown of kind of the calories consumed on Thanksgiving.
Now, I'm sure you guys have either seen reports or read about it before. There's a variety of different numbers that they estimate how many calories Americans consume on Thanksgiving. So, it kind of ranges. It can be, I've seen as high as one-headed, as high as 6,300 calories. I feel that's pretty extreme. And for one day, the entire calories consumed in one day.
Now, they break it down to the meal, actual Thanksgiving meal. I've seen anywhere from 1,800 to 2,500 calories. And then the rest of the day, they have anywhere estimated from 3,000 to 4,500 is what I generally say. It seems a little bit more realistic than 6,300.
Well, I mean, when you add up those two totals, though, you talk like, you know, you've got like a 2000 calorie main meal, like big meal. And then you've got upwards of maybe like,
4,000 calories consumed through the rest of the day where you're just grazing and stuff like that? Well, I think the 4,500 is more realistic for the entire day. For the whole day. Yeah. So the meal itself, and that's interesting, I found an article that broke down the individual components of the meal.
and how many calories are consumed. I mean, it includes like a glass of red wine being 125 calories, piece of cornbread, 200 calories, mashed potatoes, 230 calories, candied sweet potatoes, which, do you think that's the one with the marshmallow? Yeah. Candied one? Yeah. I know I never had that until last year. Yeah. I mean, I might have had it like once or twice, but we had friends giving and somebody made it and it's like really the first time I've ever had it. It's pretty delightful.
Yeah. This says it's only 180 calories, but it seems like a little low for candied, something that has marshmallows on top of it. Yeah, I mean, it's not the whole thing. Like it does have, it usually has like, I think brown sugar in it. But usually you don't need a ton of it. So I don't know also what serving sizes they're using, but it's, I mean, it's sweet potatoes, essentially.
And then they have green bean casserole, 220 calories, cranberry sauce, 100 calories. Now let's talk about it real quick. I'm going to take a little segue.
I'm team, a legit cranberry sauce, non-processed, you know, that doesn't have the outline of the tin can cranberry sauce. You're on the ultra-processed... I am not. You know, TVA, whatever's inside the can, leaking into the cranberry sauce. Oh my God.
First of all, this is down to just holiday traditions, what you were raised with. I was raised with the can. Okay? So I sliced my cranberry sauce and yes, it had ridges and yes, it was delicious. Did I eat a whole can in one sitting? No. Did I try maybe one?
And it was not good. But I will say that I have over the years had cranberry sauce that I did like that was whole cranberry sauce. But it was the fact that when I had a choice as a child,
the whole cranberry sauce that whoever was making, I hated that stuff. It was actually really good. It was orangey. I realized that's the thing I hated. I hate the orange cranberry. You hate vitamins, I get it.
No, no, seriously dude. But yeah, I am absolutely a fan. I do still have like a can. It's a bowl of the can cranberry sauce on that damn table and it's something to go for every year. So yes, you can judge it. Whatever. I am an equal opportunity cranberry sauce fan. So,
So we will have two different cranberries at our Thanksgiving folks. Please let us I know this is the same way but please message us drop us a line on Instagram at the podcast. Let us know if you're legit cranberry sauce or canned cranberry sauce.
So that's about 100 calories, according to this. White meat turkey with skin is about 180 calories, gravy, 25 calories, stuffing, 200 calories. I guess that's just bread stuffing. And then the last, but not least, pumpkin pie, one slice, 280 calories. So this little rundown housed a total caloric count to about 1,800.
But I would probably guess to me because I have tracked like what I eat. So I do have a sense and I tracked recently even.
You're talking like additional sides, like some of the additional sides you might have on your, your table or things like pastas and stuff like that, like mac and cheese. We talked about, we're adding that to our table this year. Um, and then I mean, sometimes you might have, not just roles, you might have like,
Oh, yeah. Really, really rich, like buttery rolls. Brown serves, that's what I do. I would guesstimate that the calorie counts probably closer to 2,500, to be honest, because I also think, you know, the stuffing and like, who's only gonna use, what did they say, 25 calories for gravy? Gravy, yeah. Like, have you had decent gravy? That's a quarter of a cup. Put that stuff on everything. Yeah. Put it everywhere.
So I'm gonna bump that up to probably about 2,500. Yeah, and then like you said, and a lot of the time there's appetizers or other meals, it's a day-long event. The whole day, I would easily, like you said, I think that's probably closer to that 4,500 if you're eating all day long. Like I know that there's a lot of people who just go to a meal, and that's it.
But if you are grazing and you're starting in the morning and you're going to like the after of your for your big meal, that you could get up into the 45. That's true. So let's now we now we know that it's very easy. You can very easily kind of really increase that caloric intake on things. There's plenty of opportunities. And I want to come out and say that we're not going to talk about
I don't think we're discouraging anybody from enjoying the holiday. I think we're just talking about maybe taking some practical steps that you can take to minimize how much calories that you ingest, but you can also enjoy yourself. I think you can have both, for sure. These are some tips that we thought about.
about how you can kind of mitigate the caloric damage on Thanksgiving. Yes. And still enjoy yourself. So first of all, I think is eat breakfast. Don't just, don't try to make it all the way to Thanksgiving meal.
So you can just load up and all the Thanksgiving goodies. Try to have some breakfast, you know, some filling breakfast, something, you know, also that's nutritious. High fiber. Yeah. Whole ingredient. Something that's going to do you good.
Right. Something that's nutritious that will make you feel satiated until you get to maybe the appetizers or the meal. I think that's a great way to start the day too. You don't want to be waiting around until all the seasonal goodies come out and then you just really start gorging on them because that's a quick and fast way to not only make your stomach upset but also to just take in extra calories. What do you think? What else would you recommend?
to have a somewhat more healthy approach to Thanksgiving eating.
Well, I think you had another tip that really is prior to the meal. That's worth noting. Yeah. Well, that was, I would say is a morning exercise, a morning workout. Doing some kind of yes, some kind of workout in the morning. Right. Yeah. It's like your turkey trots. Yeah. You know, like there's, there's actually a lot of like bigger events that they'll organize on Thanksgiving morning. And
It's not a bad thing. If you don't have to host, or if you are a very organized person, I guess, you could go and do one of those runs. I even think I saw a sprint triathlon or something on
Thanksgiving. Really? But there's a number of races and competitions that you can participate in, and most of them are meant to be fun. They're meant to be light, like some of them you dress up in, some of them you bring your kids to, but the whole point is that you're getting out and you're doing something
active to really like move your body, kick your metabolism into gear. Right. And like you said, most of that, hopefully you're going to be spending the time, you know, with friends and family enjoying each other, whether it's over food or not. So sitting down and talking and, you know, catching up. So you definitely want to get in that, that exercise and that movement beforehand.
One of the tips I think that kind of leads into the meal is because there is such ample opportunity for good food. Don't drink your calories. And this includes alcohol consumption. I would focus on minimizing your
drink calories, focus on the food. The stuff you're getting from your drinks, their empty calories, you can have a glass of wine, have a beer or whatever, maybe two, but just know, that all goes into your overall calories for the day.
And that stuff is just turned right into sugar in your body. And the more, especially if you're doing lots of alcoholic drinks, maybe go into the impact of alcohol on your body. So I could do you any favors to then sit down, need a massive meal. So don't drink your calories on Thanksgiving if you can avoid it.
And like you were saying, the kind of the alcohol, it also kind of typically lowers kind of your inhibitions and across the board. So you want to overeat stimulates hunger too. So it's like, it's the double whammy. So, you know, and I, I'm somebody who's probably going to have a drink on Thanksgiving. But like you said, I'm definitely trying to minimize it so I can save myself for the pumpkin pie and the other season. We've got, we've got two pies of our Thanksgiving. I know. I'm there for the pumpkin.
The other one is secondary. I think they go hand in hand, don't drink your calories, but you also want to hydrate.
Like you want to drink some, you know, water. Yeah, obviously. Yeah. That's going to be the one that's going to kind of keep you obviously help with the fullness sensation, you know, to feel full, but also to avoid getting dehydrated, especially if you're drinking alcohol, because that could lead to issues, whether it be stimulating more hunger and or the next day where you have the dreaded hangover.
The food, the food coma and the alcohol hangover, that's a double whammy. You don't want to have that on Friday. Even though most of us have it off, you don't want to have that because you want to be productive on your day, your Black Friday. Especially if you're getting out there to go shopping. At least, yeah, at least just not feel like poo. Next tip is the sounds counterintuitive, but hear me out.
Plan on going back for seconds. Now, yes, yes, this is confusing. But this has to do with portions. If you tell yourself, I'm giving myself permission to go back for seconds.
And you intentionally then focus on taking much smaller portions. So I'm like, you're not filling your plate. You're not putting tons. You are being selective. You're like, I'm going to eat my favorite things on this first round. I'm going to eat half the amount that I would normally get.
Plan on that so that you're introducing smaller amounts of food because the chances are if you don't speed through that first round, you know, if you're at a table talking to people and Thanksgiving is usually a longer meal.
Chances are you're gonna, your body's gonna register that it's full sooner and you will be like taking extra steps to slow down the speed at which you're consuming your food. So you could actually eat less. Like this is something that I've done over the years and my eyes are always bigger than my stomach is on Thanksgiving especially and
taking the smaller portions and saying, I can go back for seconds, but just focusing on the small portions in the beginning, I swear, I don't walk away from Thanksgiving meal feeling like stuffed, because I've purposefully taken little or little or bits. And then by the time you were like, oh, my second,
You're full. You might just take like a couple little bites of something and that's it. But that has proven very successful. And it's like a mental trick too, because you're already saying to yourself, like, I'm going to enjoy this. This is going to be good. Like I'm going to, I'm going to get my favorite bits, but you're just going to take little smaller portion sizes. So that one, you know, pay attention to your portion sizes, but
You can give that a try. Yeah. I think the final one that you recommended was prioritized the veggies.
Yes, I mean, there are so many good veggies and like vegetable based things. Now I know not all of them are quote unquote healthy or like low calorie. Yeah, exactly. But like butternut squash is one of the favorite sides at Thanksgiving. We talked about the cranberry sauce that does count as a plant. I'm going to say a plant base. This is plant base for prioritizing.
If you've got potatoes, green beans, I know some people do like cream spinach. There's a lot of things, salads. Do those first. Try to prioritize those plant-based things on your plate and not just go into the really heavy
like, you know, fattier food. So I know like cream spin and just super fatty. Yeah. But like, you know, that's going to hopefully curb off the extra bread intake, the, you know, the rich meats, the, the mac and cheese, you know, like those extra things like prioritize the plant-based ones. And hopefully that's going to help fill you up, give you a bit more fiber, give you a bit more,
I can totally deliver some nutrients to your body. And then you've got, you can put all the rest of the stuff in there. Yeah. I think like long story short, and as we said in the beginning, we don't, not saying don't or like abstain, don't, you know, you know, deprive yourself of the things given to you. Be smart about it. Be strategic.
There are definite ways to minimize the amount of calories you eat on Thanksgiving. You don't want to be at that higher end of what people say, 4,500 calories or plus that. Maybe down to 3,000 calories, something closer to what our daily caloric intake, which happens to be around between 2,000 and 2,500 a day.
I know we should have said that in the beginning to reference. The regular recommended, for men, I think it's closer to around 22 or 2000 for women. It's somewhere between usually 15 to 1800.
Yeah. I mean, most of the stuff you see on nutrition labels is based on a 2000 calorie daily intake. Yeah. And like you said, it kind of, it varies about what sources you look at. You know, like your physical type and everything and where you are. But yeah, I mean, that's just a gauge. So I mean, you're, you're talking about a day where you're probably already going to double your calorie intake. Right.
That's all we're saying is don't kill it. Don't crush that number. Try to keep some semblance of sanity about you when you're faced with all these really rich and like we get it.
That's why we're not saying don't eat the food because some of my favorite holiday foods are at Thanksgiving. I'm going for the pork stuffing. I eat it once a year and I'm going to eat the pork stuffing. Remember, there's usually always leftovers.
So you think it's not the only day you're going to have it. Bring a box. You should travel if you're really worried that you're not going to get enough food. Bring it to Go Container and be like, hey, can you just fill me up? Because I don't know a host.
that would not be like, yes, please take some. All right, now we're going to go into what's got us pumped. I think we got some good items to talk about what's got us pumped, what has got us excited about health and fitness, or just what we're excited about in our life right now.
Let you go first. I'm such a gracious host. Thank you so much. Thank you. This week, surprisingly,
My thing that's got me excited is blood work. I think you've had this in yours, what's got you pumped in the past. I've not had a comprehensive blood work panel done. I honestly don't know if I've ever had a comprehensive one done. I'm talking all your normal stuff.
but then I also had my hormones done like the full range because I went into my doctor's appointment saying, I have no idea what my base level is because I haven't had any done. I might be perimenopausal and I've spent the last essentially four or five years
balancing my hormones in a natural way. And I have no idea where I stand. I knew I had some symptoms that could be related. What I got back was, first of all, I found out that
There's medical history and my family is the worst at talking about their medical history. So when you go to a new doctor and they're like, hey, check all your family. I know nothing because my family doesn't talk about their health, which is ironic considering my mom is in and was in health. She worked in the health industry.
She was an acupuncturist. But no, I found out. She's like, oh yeah, she's like, I got really the high bad cholesterol. And then I got even higher good. And so the doctors, I would put money on this being genetic. And I was like,
I have no idea what she's talking about. I'm like, I don't, I've never heard this told my mom today. She's like, oh, yeah, that's, that is my family. I'm like, are you kidding me? She's like, yeah, your grandmother had like super high so that like they kept trying to put her on medication.
And she's like, I have the same thing, but like, it's always just, you know, like, it's not just the bad. It's the good that's way higher. And I was like, that's, that's exactly. I'm like, this would have been good to know like going into this. But, um,
But my hormone levels worked solid. They were all in the normal rain. The things that were low on me, and this is kind of funny because we just talked about this. My D3, low. I need to supplement for D3, which we also talked about in previous episodes. You need to find a D3 supplement with the K.
And I actually saw too, just as I was flitting through ads and social media today. So I'm like, wow, that's nice. But then also B12, not surprising at all, I think, especially women.
B12 just should probably be something standard once you get to a certain age anyways. But the one that kind of did surprise me is that I am borderline, like I'm not anemic, but I'm borderline
in like low iron. So not enough to supplement with because for those who have had to ever take iron supplements, they're horrible on your stomach, like really, really tough.
But that would explain my exhaustion levels. And the doctor's normalish considering heavy periods and stuff like that, which is one of the symptoms I mentioned to her. And she's just switched to a prenatal vitamin that has a little bit more iron. And let's see in a few months where that nuts out.
So it was a lot of information, but like the hormones being normal, I cannot tell you. Yeah. Like how validating that was at all the work that I've done to like regulate myself. And I mean,
I don't know exactly how long they've been normalized. I would guess it's probably been like a year for the most part, like pretty, pretty okay. But knowing that I was not perimenopausal yet, I mean, like that was just nice. That was just nice to see. But the amount of information that you can get, like it just was a really great reminder.
If you haven't had the blood work, talk to your doctor, do the tests. I actually had a phone call with our doctor because I just recently got a new doctor. I really like them. They sat down on the phone with me and they went through. They're like, do you really need all these things because they all cost money. They went through and they're like, do you need this? Do you need this? I literally have no base line for anything.
So we did kind of everything. And it's just really nice to hear that the things I've been working on worked. And I apparently have some medical family history I didn't know about. But hey, surprise, good to know. And something that explains a symptom that I have been feeling
could be helped with supplements. Yeah, absolutely. Just massively informative and gives me a lot of information as to how to plan my own healthcare. It's definitely something to be pumped for.
So, yay. Nice. Mine is, it's related. I got it at the same doctor. We all got it around the same couple of weeks as we all got our flu shot. So I am pumped for that. I will say that I've been getting the flu shot really since it's been four. Yeah. It was, I think even before, you were praying it. Yeah, so last eight years. I actually did not get it last year, not by really not,
just forgot kind of thing and kept putting it off. And it was like, oh, we have this coming up. I don't want to take the shot because I don't want to be sick or I don't want to have a reaction, I should say. Yeah. And then of course I got hit with the flu. Now it's, you know, it's not a, I don't think it's, I'm not, I might not necessarily, even if I got the flu shot, not gotten the flu, but it could always help me mitigate. They always say with the flu shot,
It's not always, they don't guess the right strain every year. It's always kind of an educated guess. But they say, even if they don't guess the right strain, usually if you get the flu shot, you're more likely to have less symptoms and the duration is less too of the actual flu if you get it.
So that's always, and it's kind of, you know, relatively, it's, I don't know, actually, since we have the preventative thing that's included in our healthcare, so, or else planned, so. Yeah, and I will say like, we're not going to go down like the immunization track. We'll say that being parents.
It puts us in a different realm of concern and exposure. And ever since Ella has been in school, we have seen from firsthand experience, you know, how frequently the flu travels in schools, even though they've said like it's not as bad this year. I mean, absolutely. There are kids dropping with that and it's,
We have, like we other years where we all got the flu and you and Ella had your flu shots and I didn't. And like there was definitely a little bit of a difference, but from a parent perspective,
It's more of just like a best practice. No, I agree. And like you said, I think it might, you know, you make your own choice based on your situation. We will pump to get it because we know our situation, we probably will be, it's definitely beneficial to us and the people around us.
So that's what's gotten us pumped this week. Hopefully you guys are pumped for a great holiday. Hopefully you're spending it with friends and family and have some good times and good food. Try out those tips if you want. We hopefully that just helps you make it through Turkey Day and the subsequent day after and keep your healthy routine going towards the end of this year.
Yeah, and I would just like to add, you know, in terms of it being the season for gratitude, I would just like to say that I am very grateful for all our listeners. We have been doing this podcast for eight years. I've been doing it for like seven.
Definitely eight years. Eight years. Oh, we're going on the nine years for getting close. So that the fact that we've been going this long and that we've gotten, you know, continued growth in our listeners, we really appreciate that and just.
want to say thank you. And if you have a chance to drop us a line and let us know what you're liking and what you're grateful for, that would be amazing. I also encourage you just in general this week especially. Think about at least one little thing, maybe a few that have got you feeling grateful this season. We hope that
Yeah, we always would love to hope that you're grateful for our podcast, but we hope that you have some really great meaningful things in there. Mm-hmm. That's you got anything else for them tonight? That seems to sum it up really right there. Yep. This has been another edition that you take to the fitness podcast, and we'll check you next time. Bye.
For all things addicted to fitness, you can check out our website at addictedtofitnesspodcast.com. You can also give us a follow on Twitter at the ATF Podcast and like and follow the addicted to fitness podcast Facebook page. Last but not least, please give us a rating and review in the iTunes store. Thanks.
