Podcast Notes Key Takeaways (Strategies for Avoiding Holiday Weight Gain)

• First off, RELAX – enjoy the food and company of your family
• Eat the meaningful foods (skip the Oreos, or foods you can eat any other day of the year)
• When eating, SLOW DOWN
• Fill your plate with protein (very filling) and veggies (high in fiber) before you hit the carbs
• Make sure you’re drinking water in between meals/alcoholic drinks
• If you know your holiday party won’t have any healthy dishes, bring one yourself!
• After a big meal, go for a walk to aid digestion

Read the full notes @ podcastnotes.org



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In this episode, Sal, Adam and Justin cover seven ways to prevent packing on the pounds (or kilos) this holiday season.

• What is Mind Pump’s favorite holiday? (2:52)
• How much weight does the average American gain during the holidays? (4:20)
• The seven steps you can take to NOT get fat around the holidays.
• • #1 – Cutting the STRESS! (6:39)
  • #2 – Prioritizing the order of how you eat your food. (13:15)
  • #3 – The importance of drinking plenty of water. (17:35)
  • #4 – Bringing a healthy dish to your family dinner. (20:00)
  • #5 – Being mindful about the food you are about to eat and eating the desserts that are MOST meaningful to you. (23:40)
  • #6 – Going for a walk after your big meal. (31:03)
  • #7 - Scheduling workouts with your family and friends. (37:42)

People Mentioned

•  Paul Chek (@paul.chek)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Visit Butcher Box for this month’s exclusive Mind Pump offer!
• Weight Gain over the Holidays in Three Countries
• The health benefits of strong relationships
• Why Eating With Your Non-Dominant Hand Can Help With Weight Loss
• Chewing Your Food: Is 32 Really the Magic Number?
• The Case For Taking a Walk After You Eat
• Mind Pump Free Resources