Who says Christmas cheer and health goals have to be mutually exclusive? We promise that by the end of this festive edition of the Berman Method Podcast, you’ll have a buffet of strategies to relish the holiday treats and maintain your wellness routine. Join us, Dr. Jake Berman and physician assistant Jenni Berman, as we unwrap our personal holiday traditions and share our secret recipe for maintaining a healthy diet amid all the delicious indulgence. We’ll also introduce you to some creative ways to keep your meals interesting, and a protein-packed ingredient called lupini flour that can supercharge your holiday cuisine.
But the holiday cheer doesn’t end there! We invite you to become a part of the Berman Method community by connecting with us on various social media platforms and subscribing to our podcast. Get ready to enrich your knowledge about physical therapy and overall health and wellness as we provide valuable insights and information. You’ll also find detailed free reports on our website that further explores our services. So, gear up for an enlightening journey with us and let’s continue to spread health, wellness, and holiday cheer together!
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(0:00) Intro
(01:56) Merry Christmas!
(4:08) You Are Allowed to Enjoy the Holidays
(5:02) Protein Options
(6:01) Lupin Flour
(6:30) Amazon Products Link
(8:45) Don’t Starve Yourself Before The Big Meal
(9:36) Eat Your Veggies First
(9:55) Drink Your Water!
(12:10) Outro
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This is the Burman method podcast featuring Dr Jake Burman and physician assistant Jenny Burman we are here to treat problems and not symptoms disclaimer this podcast is for entertainment purposes only and not to treat anyone or to give medical advice if you are interested in any information
That we are giving and would like to use this for yourself we recommend that you contact your primary care physician or reach out to us and ask us question questions about yourself specifically enjoy and we’re rolling oh let me turn this down a little bit and we’re rolling
Again on the Burman method podcast where we’re focused on treating problems and not symptoms and celebrating Santa Claus while sticking it to the corporate medical system Dr Jake Burman here with my lovely co-host Jenny Burman physician assistant Merry Christmas ho Merry Christmas that was a lot of ho
Ho ho it’s only supposed to be three right mm ho ho ho mhm that was better cuz if I keep saying ho ho ho ho ho ho ho now I’m talking about hoos we got any hoos do they still make hoos I don’t even know what a ho is you
Don’t know what a ho ho is Little Debbie makes them Little Debbie Snack hoos oh man I don’t think I even ever ate little Debbies the Zebra Cakes o I ate those every once in a while as a kid that was not a regularly held thing in our
Kitchen though that’s kind of like a Christmas treat yeah that’s pretty much when we got him nice just randomly for treats cool so Merry Christmas this should be short and sweet I can’t believe you guys are listening to us on Christmas cuz you’re definitely listening us to today and not tomorrow
Or the next day or some other day during the week yeah probably everybody is listening to it right now on Christmas day as they’re opening Christmas presents yeah this comes out at 7:30 in the morning so something Santa hold I got to listen to the Burman method podcast real
Quick what’s everybody you know maybe we should do we should have done a poll and asked what does everybody do for Christmas is it a big Christmas Day dinner is it Christmas breakfast is it Christmas Eve dinner what did you do growing up for Christmas mhm oh
Christmas was short and sweet I mean we would wake up at 5:30 well I know we did Christmas morning but go ahead tell everybody else they don’t know didn’t you just ask me what I did I I meant for like the big family meal didn’t have one family yeah okay so
You’d wake up at 5:30 in the morning on Christmas morning yeah at my dad’s house and we’d be done with Christmas by 6:15 we’d eat a quick breakfast and we’d go out to the woods and go hunting we’d either hunt or just go out to the camp
And get a fire campfire going and mess around in the woods and play with our new toys because it was usually a gun of some sort or a go-kart or four-wheeler just something something outside yeah something that needed to be played with outside what about Christmas Eve what’ you guys
Do Christmas Eve did you do anything um I think historically Christmas Eve was always with my mom because it wasn’t really a together Christmas so I think Christmas Eve I was always with at my mom’s house doing our Christmas and then Christmas morning was always at my dad’s house historically okay I’m
Pretty sure that’s how it went okay cool yeah so for all of you that are enjoying all the Christmas festivities and Christmas meals and Christmas treats and maybe a big Christmas breakfast just know that you are allowed to enjoy it you’re allowed to enjoy a day day or two
Of the holidays a day or two or or a week no a day or two and then you get yourself right back on track like we’ve been doing all holiday season the weekends we have the parties and the events and the Gatherings all the things and we’re off
For a day and then the next day I reset us with our proteins and our vegetables and our leafy greens a lot of salads and a lot of grilled chicken that is not true you make it sound so horrible it is not I wasn’t making that sound horrible
It is not only salad and Grilled Chicken well that’s what I prefer we change the protein in our house every single day okay we hardly eat chicken two days in a row yeah cuz there was a point where I think I was growing feathers oh my gosh you’re not
This you’re not helping our listeners that are struggling through the holidays to be able to get back on track okay I I’ll quit messing around back on track here so chicken pork venison ground turkey ground turkey fish shrimp vegetables and you don’t just have to
Grill it or sauté it on the stove top it can be fun and interesting we have recipes you know what you’ve been doing a lot lately is putting the brussel sprouts in the air fryer yeah that’s a good one yeah that’s come out really good and now that we found that lupini
Flour that we can coat our chicken in and put it in the air fryer it actually comes out like fried chicken yeah the lupini flour does well with frying or or baking to make it more crispy like that’s a good one yeah air fryer uh the lupini flour is very high protein good
Fiber in it too you can find it on on Amazon is that in your affiliate link or are you just trying to make bezo a little richer no it is on it is on the Amazon link that we have to make it easy to find things where is that link how
Come this is the 150th episode and we’re just now talking about your affiliate link oh you can find it a lot of places it’s on my Instagram it’s on our website www.amazon.com shopman Wellness so we should probably just put it in the show notes she didn’t read
That off anything that was recited she made eye contact kept eye contact the whole time and just rattled that off well I type it about 20 times a week to clients or staff or and this is a page that people can go to to get Jenny approved products
Correct so you don’t have to worry about getting it wrong right you don’t have to just go to Amazon and search things for yourself and jeopard or risk the chance of getting it wrong that’s a lot of our clients ask me where do I shop because
They’re they say I’m not about to go to Whole Foods or I’m not about to take a field trip out to Sprouts because that’s how it here is here in Naples we have one Sprouts up in North Naples and literally from us to go there from our
House it’s a field trip it’s 3 hours between driving there shopping and driving home so I totally agree and I don’t go to Whole Foods often I don’t go to Trader Joe’s hardly ever I think I could count on one hand how many times I’ve ever been in a Trader Joe’s Fresh
Market so I’ll say a lot of the stuff that we utilize and that we buy are from Publix or Amazon because that’s easy you can just click a button and have it at your doorstep it is easy so anyway go to the Amazon link and you can find a lot of
High protein lower carb moderate fat healthy snacks meals uh flowers shakes bars all sorts of things even kid approved kid approved yeah girls eat them so enjoy the holiday get yourself back on track tomorrow stick to your proteins protein every 2 to three hours don’t starve yourself for
The Christmas dinner tonight so if you’re actually listening to this on Christmas don’t starve yourself all day for that one big meal same thing for the rest of the week when you have these Christmas get togethers with various friends and families don’t starve yourself all day to wait up for the meal
Have your protein every 2 to 3 hours stick to the vegetables when you’re at the meal eat your veggies first then eat your proteins and then use the three bite rule for the carbohydrates and the dessert three bite rule means you don’t have to completely avoid it but take
Three normal size bites on your fork don’t put a a whole piece of cake on one bite but three normal size bites on your fork and take those three bites try it enjoy it and then move on Merry Christmas eating the veggies first is a good tip I’ve been doing that a lot
Especially since we’ve been traveling a lot lately is whenever I do actually have veggies on my plate I make sure that I eat those completely first yep eat all the veggies first then your protein then the carbohydrate and one other huge tip for the holidays besides
Besid get your protein every 2 to 3 hours drink your water yeah water is the biggest one it’s always the hardest one especially for or not especially even for me as we’ve been doing a lot of traveling the past couple of months I would bet that my water intake
Has been probably close to half and the biggest place that I’ve noticed it and it’s been a while since I’ve talked about my bowels on the awesome but that’s the biggest place where you know it’s usually easy however it’s not quite as easy when I don’t have enough fluids and cutting
My fluids in half for the day it it affects it so that’s an easy one not easy it is a simple one to just help out other things make sure you’re getting as much as you can shooting for my goal is 120 ounces a day I don’t know what your
Goal is probably 340 o no too much water is not a good thing either I shoot for a gallon a day now that I’m not nursing when I was nursing I was up to 150 o a day but now I’m down to a gallon a day that’s people are hearing you say that
And they’re going I would never leave the toilet yeah your your body you can train your body to utilize the water more efficiently so into the muscles into the bowels the bladder gets trained too so titrate up slowly to increase your water but seriously improve removing your water intake is not only
Going to help the bowels as Jake was mentioning and what most people know it for avoiding muscle cramps but if you are dehydrated for one the metabolism decreases so metabolism can decrease up to 30% with being dehydrated so that’s a big factor especially going through the holidays is we want to keep the
Metabolism stimulated but other things you’re going to be significantly more tired if your body is dehydrated fatigue is a huge side effect to being dehydrated headaches uh having headaches more often waking up with headaches and then as we’ve already mentioned the muscle cramps the slow bow movements is
Going to be a factor as well so go eat your protein drink your water enjoy your Santa gifts and don’t give up this week a lot of people like to give up between Christmas and New Year’s and just say screw it I’ll pick back up again once
The new year gets here don’t give up come on never ever ever give up never ever ever give up that’s what my shirt says today yeah looking at your shirt never ever ever give up that’s right good ciao merry Christmas happy New Year thank you for subscribing on your
Social media and podcast platforms to the Burman method Dr Jake Burman with Burman physical therapy and Jenny Burman physician assistant with Burman health and wellness you can find more information on our webbsite www.pt.com for physical therapy Burman pt.com Wellness for the health and wellness you can also find us on social
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