Hello and welcome to another episode of Kyäni Wellness TV. My name is Dr. Andreas Boettcher, member of the Scientific Advisory Board here at Kyäni, and in this video, I'm going to give my best tips for your holiday survival guide. Stay tuned. Well, the holidays are here upon us and the question now becomes, what will we do to set up our new year for success?
After all, what is the most popular New Year's resolution? Well that is yes, to improve our health, our well-being, and of course our fitness. So why not get ahead of the curve and let's see if we can help you survive the holidays without gaining a pound.
Sound exciting? Well definitely stay tuned, because I'm gonna give you some of my best tips and tricks to stay fit, to stay lean, and to stay well through the holiday season. So I'm gonna go through these pretty quickly and hopefully you'll find some that resonate, and of course, post your comments or questions below. Feel free to interact, because this is the dialogue, not a monologue.
Now, my first tip for you is to try intermittent fasting. If you're not familiar with intermittent fasting, there's a tremendous amount of research and benefits to helping you stay lean, fit, and trim to intermittent fasting, including growth hormone response as well as losing weight, and of course, feeling more energetic, and the really the list goes on and on, but it's also a great trick to keeping off the pounds while enjoying some of your holiday treats. Now how does it work and how do I use it? The way that I like to use it is if I know that I'm gonna go to a party or even if it's not the holidays and I want to enjoy a really good pizza, and bear in mind, your average pizza, you know, a good 12-inch sized piece is gonna be about 1,600 calories. Well, you have to look at your daily budget of how many calories you can eat on a daily basis without gaining a pound.
To help you with that, stay tuned to the end of this video, because I'm gonna give you a resource to help you determine what that is for you. So my point is this: if I know that I want to enjoy some treats and/or I want to enjoy some desserts or an extra second helping of some great Thanksgiving meal well then what I will do is budget my calories accordingly so that I actually go into that meal allowing room for those calories. So basically, in essence, what I'll do is I'll just drink tea-maybe even some coffee, and plenty of water throughout the day, but no other calories until, you know, maybe two o'clock in the afternoon. As a result, I'm going into that afternoon meal or I'm gonna go into that hollering holiday party with a calorie reserve and that will allow me to enjoy whatever it is that I want to enjoy within reason, because you can still blow your total calorie allotment for the day in one meal or in a couple meals depending on how many handfuls of M&Ms you're eating or how many servings of pumpkin pie you're eating or ice cream or pizza or whatever it is that your indulgence is. So I recommend you just try fasting; allow room for those calories at that particular moment or for that day if you know an event is coming up.
Okay, number two: You gotta watch out for the liquid calories, and this really gets a lot of people. This is not just your sodas and your juices. Your average can of soda has in upwards of 50 70 grams of sugar per 12 ounce can. That's an exorbitant amount, and as a result, you're gonna get four times that, that's gonna be about 300 calories just in that soda, not to mention if you mix it with your favorite spirit. One serving of your favorite spirit, on average, whether it's a beer glass of wine or a shot of some kind, is around a hundred and fifty calories.
We're also not including your favorite mix drink that could be loaded with agave, syrup, currants corn syrup, juices, mixers, and the list goes on and on. It's not unheard of to have a margarita that can be in upwards of six hundred fifty seven hundred calories just in that one drink alone. This also includes your favorite lattes or your coffees, your favorite pit stop at your local Starbucks, those calories can add up very quickly they do nothing to promote satiety and they can really trick you into thinking you ate less that day then you actually did, so make sure you keep that in mind. Now, one of my favorite tricks- I do occasionally enjoy a glass of wine or beer, but it's rare; I really don't drink a lot, and of course, there's the social pressure to drink and participate with everyone else. One of my favorite things to do is I'll quietly walk up to the bar and just grab some soda water with a lime or lemon wedge and then walk around as if I'm having a cocktail.
Hello and welcome to another episode of Kyäni Wellness TV. My name is Dr. Andreas Boettcher, member of the Scientific Advisory Board here at Kyäni, and in this video, I'm going to give my best tips for your holiday survival guide. Stay tuned. Well, the holidays are here upon us and the question now becomes, what will we do to set up our new year for success?
After all, what is the most popular New Year's resolution? Well that is yes, to improve our health, our well-being, and of course our fitness. So why not get ahead of the curve and let's see if we can help you survive the holidays without gaining a pound.
Sound exciting? Well definitely stay tuned, because I'm gonna give you some of my best tips and tricks to stay fit, to stay lean, and to stay well through the holiday season. So I'm gonna go through these pretty quickly and hopefully you'll find some that resonate, and of course, post your comments or questions below. Feel free to interact, because this is the dialogue, not a monologue.
Now, my first tip for you is to try intermittent fasting. If you're not familiar with intermittent fasting, there's a tremendous amount of research and benefits to helping you stay lean, fit, and trim to intermittent fasting, including growth hormone response as well as losing weight, and of course, feeling more energetic, and the really the list goes on and on, but it's also a great trick to keeping off the pounds while enjoying some of your holiday treats. Now how does it work and how do I use it? The way that I like to use it is if I know that I'm gonna go to a party or even if it's not the holidays and I want to enjoy a really good pizza, and bear in mind, your average pizza, you know, a good 12-inch sized piece is gonna be about 1,600 calories. Well, you have to look at your daily budget of how many calories you can eat on a daily basis without gaining a pound.
To help you with that, stay tuned to the end of this video, because I'm gonna give you a resource to help you determine what that is for you. So my point is this: if I know that I want to enjoy some treats and/or I want to enjoy some desserts or an extra second helping of some great Thanksgiving meal well then what I will do is budget my calories accordingly so that I actually go into that meal allowing room for those calories. So basically, in essence, what I'll do is I'll just drink tea-maybe even some coffee, and plenty of water throughout the day, but no other calories until, you know, maybe two o'clock in the afternoon. As a result, I'm going into that afternoon meal or I'm gonna go into that hollering holiday party with a calorie reserve and that will allow me to enjoy whatever it is that I want to enjoy within reason, because you can still blow your total calorie allotment for the day in one meal or in a couple meals depending on how many handfuls of M&Ms you're eating or how many servings of pumpkin pie you're eating or ice cream or pizza or whatever it is that your indulgence is. So I recommend you just try fasting; allow room for those calories at that particular moment or for that day if you know an event is coming up.
Okay, number two: You gotta watch out for the liquid calories, and this really gets a lot of people. This is not just your sodas and your juices. Your average can of soda has in upwards of 50 70 grams of sugar per 12 ounce can. That's an exorbitant amount, and as a result, you're gonna get four times that, that's gonna be about 300 calories just in that soda, not to mention if you mix it with your favorite spirit. One serving of your favorite spirit, on average, whether it's a beer glass of wine or a shot of some kind, is around a hundred and fifty calories.
We're also not including your favorite mix drink that could be loaded with agave, syrup, currants corn syrup, juices, mixers, and the list goes on and on. It's not unheard of to have a margarita that can be in upwards of six hundred fifty seven hundred calories just in that one drink alone. This also includes your favorite lattes or your coffees, your favorite pit stop at your local Starbucks, those calories can add up very quickly they do nothing to promote satiety and they can really trick you into thinking you ate less that day then you actually did, so make sure you keep that in mind. Now, one of my favorite tricks- I do occasionally enjoy a glass of wine or beer, but it's rare; I really don't drink a lot, and of course, there's the social pressure to drink and participate with everyone else. One of my favorite things to do is I'll quietly walk up to the bar and just grab some soda water with a lime or lemon wedge and then walk around as if I'm having a cocktail.
I even put a fancy little straw in it. Nobody knows any different and it's a way for me to stay on track without everyone looking at me like, come on man, have a drink, have some fun with us, lighten up a little bit. You know all the stuff that people out there say to make themselves feel good for doing what they're actually doing, so try that trick and I think you'll actually enjoy it. Plus you'll feel a lot better the next day. All right, use smaller plates.
Watch your portion sizes. You know, instead of thinking of those big plates that you might be serving at Thanksgiving or for your Christmas dinner for your New Year's party just shrink down the plates. The smaller the plate, the less food that you can fit on it- pretty simple, easy tip. Okay, pack healthy fiber-rich snacks.
If you're gonna be going to the office, I mean the office is notorious for junk food and everyone's bringing in their favorite cookie recipe or their favorite pie or their bowl of ice cream or chips and their snacks in the break room, then there's just those little Hershey bars or a thing of M&Ms like oh, I just have a little here, a little here, and all of a sudden, boom, it starts to add up. You know, one of the things I really recommend you do is bring good old fashioned fruit. How about an apple? How about an orange?
How about a banana? How about some grapes? How about some raw almonds, or some walnuts, or some cashews, or some pistachios? Use these to help you bridge the gap through the day while giving your food a rich source of vitamins, antioxidants, minerals and polyphenols, bioflavonoids and really the list goes on.
Healthy fats through the nuts and legumes and the fiber, it is virtually impossible to get fat on fruit and I dare you to eat more than five apples in one sitting as an example. Not that you would ever do that, but it's very difficult to do, but of course it's not as sexy as junk food. I encourage you to pack those fiber rich fruits and foods, especially on days that you know that there's an office party that's going on.
Reserve your calorie reserve, your daily budget for something that's special. Don't blow it throughout the day and then what ends up happening is like, well, heck-I went off the rails for most of the day, I might as well just go off the rails for the rest of the night and really go enjoy it and have fun and then BOOM and that's how you can quickly start the game and pack on the pounds. Okay, don't arrive hungry.
That's kind of a prelude to what I just said before. You can do the intermittent fasting, but do it within control, reasonably. The only challenge with that is if you're not used to doing it, you can really tend to overeat if you're not used to fasting.
So if that's the case for you, I recommend that you have those fiber rich fruits and vegetables before you go to that holiday party, because again, if you add vegetables to that mix like asparagus and broccolini, Brussels sprouts and the list goes on, if you start to consume those throughout the day, they are high in nutrition and they fill you up, and they're rich in fiber, but they're low in calories. It's another wonderful way to make sure that when you show up to that holiday party that you're not starving and the buffet all of a sudden looks like a feast and there you go, and you just go hog wild, and you fill up the plate, and you go back again and you do it all over again. Add the liquid calories and then we wonder why we gain weight through the holidays and why we also get sick. It is the season of gluttony, and we're eating lots of sugar and lots of junk and lots of garbage and as a result, our bodies are starving.
It's no wonder we start to get sick, because our immune system doesn't have anything to work with. It doesn't know what to do with the alcohol and the junk food and the things that we partake in throughout the holiday season. Have conscious indulgence. That's kind of the theme through all of this is that when I know that I want to have a treat, I really want to know that I'm going to have a really good dessert. I love European pastries, the fruit tarts, and the and the different things that are just really rich.
Not only in good stuff, but I just don't want to blow them on a KitKat or Snickers bar-something you can have anywhere, anytime, anyplace. So think carefully about where your indulgence is going to be and plan it accordingly. If I'm gonna have an indulgence, I really want it to be something that's really good and special- not something that's just feeding an emotional need, like, oh, I'm gonna have this piece of chocolate or this KitKat right now because it's just sitting there begging for me to to eat it.
Just be conscious and be aware and of course plan accordingly. Now, number seven: Don't underestimate the number of calories that are in food. This is one of two big mistakes that I see people making is number one, they underestimate the amount of calories that they're actually eating on a daily basis and they overestimate the amount of calories they're burning when they're working out. To help you to bring some clarity and perspective to this very question I want to enlighten you with some very real numbers as you start to think about where you're going to spend your calories and how much you're actually burning when you are working out. That would be my eighth tip right there.
If I was going to add one to this it would be to make sure you're exercising through the holidays, but how much exercise do you need to burn. Well let's look at different foods here. Pumpkin pie-your average pumpkin pie slice is about 316 calories-just the pumpkin pie all by itself. Well, you would have to run about 35, 45 minutes just to burn off that pumpkin pie.
It may even be longer depending on your age, on your weight, your fitness level, your body fat percentage, so just keep that in mind. That's just a ballpark it's not hard fast and set in stone. So you need to think when you look at that pumpkin sitting on that table you go, man, is that really worth running every 45 minutes? Because that's how long it will take for me to burn that puppy off.
All right, 10 Hershey's Kisses we see them and all their fancy little commercials forgive me, I'm on a roll here, but here's the thing: just 10 of those is 222 calories and they're easy to just pop. You just wrap up and they're just gone and they just disappear and we quickly forget how much they can add up. Well, you'd have to take a spinning class or 20 minutes just to burn that off. Now, two scoops of ice cream, who doesn't want two scoops of ice cream?
Well, 274 calories you'd have to walk 40 to 60 minutes just to burn that off. Now, often served with pumpkin pie, so now you add those two up you've got 591 calories. That means you'd have to run 35 45 minutes and walk another 40 to 60 minutes after that just to burn off your pumpkin pie and two scoops of vanilla ice cream.
Man, that's a lot of work; I don't know about you. Now here's a big one: pepperoni pizza- just pepperoni pizza. I'm not even talking about all the other toppings or the deep-dish or sausage on top and all the other different toppings that you can put on there-bacon-you can blow this thing out of the water so fast-298 calories a slice.
Now, you figure your average 12 inch pizza is gonna have six slices; it's going to be 1800 calories. Well, just to burn off that, you'd have to jump rope, one of the hardest forms of exercise, in one of my favorite ways of burning fat, 15 minutes a solid jump roping. No stopping. So if you figure 6 times that number now you're gonna be jump roping for an hour and a half straight.
An hour and a half of jump roping; unbelievable when you think about that. Your cheeseburger and fries-1,200 whopping calories. You'd have to climb 240 flights of stairs. Now forgive me for those you in New York who actually know this number, I think here's about 84-86 flights of stairs in the Empire State Building.
Yeah, you'd have to do that up down and up three times to burn off one cheeseburger and fries. That's a lot of climbing. Let's look at peanut M&Ms- remember, they're just sitting benignly in a little Bowl I just pop a few-no big deal?
Well they're 10 to 12 calories each. You'd have to spin for one to two minutes and of course if you have 20 of them, 50 of them, easy to do, they add up really quickly. You can start to do the math. How about a can of Pringles chips? They're often laying around.
One can is a thousand calories. You'd have to run for one hour and a half just to burn off that can of Pringles. Not to mention now if you start to add in the favorite melted cheese, a little salsa is okay depending if the sugar added to it or not, but then you start to add all the other stuff: chili and beans on top and you dip and oh my god you can start to imagine how far you would need to run to burn those off. See, the mistake people make is they'll sit there and they'll think, ah, I worked out for 30 minutes today, I'm totally good to eat whatever the heck I want.
Well, you can see you can take that workout and throw it right out the window just like that. It doesn't take long. Look, I'm not here to put a damper on your parade. What I am trying to do is try to help you get through the holiday season at a healthy weight without putting on any extra pounds. If you are having a weight loss goal for the new year or maybe you want to start now, I do challenge you.
Why not start now? Why wait? You've likely had this resolution before, what's different this time?
Well hopefully you'll find these videos to be helpful. In fact, I've got a little tip for you: Oh one more thing. I forgot this one.
Glass of wine beer 150 calories-ten flights of stairs. So those are liquid calories that I was talking to you about. Now here's a question for you: here's the number of foods that will make you fat as long as you maintain a calorie deficit. Now what do I mean by that? Well, let's say your total budget for calories, like for me as an example, I know that I can eat about 2,500 to 2,800 calories a day and not gain a pound.
So if I were cutting and getting ready for a men's physique show or just want to get in shape for the summer, I would do a calorie deficit of about 20 percent, probably down around 2,300 2,400 calories per day. It's a slight deficit just below what I would need. Now, of course that's my budget. Is that 2,300 2,400 calories? Now of course I'm getting ready for men physique show, I'm not gonna be eating cake and chocolate and all that other stuff even if I do maintain that deficit, but most people aren't competing on stage.
I'm talking about the average person that would like to have a life, enjoy some treats, but not blow their health and their well-being or their waistline out of proportion. That's who I'm talking to and hopefully that is you. So here's the question: number of foods that will make you fat as long as you maintain a calorie deficit. Are you following the question? As long as you maintain that deficit, you don't exceed that, right?
Your number is here, you have a slight deficit, and this is your budget of calories for the day. You can blow it on whatever you want, you just can't exceed it, right? It's no different than a bank account; you have a certain X amount of money coming in every single month; you can't blow the wad every month or else you're gonna go into the red. In weight loss or in health, you're gonna gain fat, pretty simple, not a hard thing.
So if you maintain that deficit, here are the number of foods that will make you fat. You ready? Drumroll-here we go. Zero. That's right-zero.
As long as you maintain a calorie deficit, you will gain no weight whatsoever. Now, that doesn't mean you can live a life on hohos and Twinkies and so forth. You can, you won't gain any weight, but your body's gonna be nutritionally bankrupt and starve. So my point in this: is not to give you the green light to go eat a bunch of junk and still maintain that calorie deficit, my point is that if you use intermittent fasting, you use the tips found in this video.
You can even enjoy a cheeseburger and fries, which I will occasionally do, but I know it's gonna be 1200 calories of my 2400 budget for the day. I just plan for it. I can eat it guilt-free, I won't gain a pound, I'll just make the rest of the meals lean protein, vegetables, right? Some fruit, but I don't blow my budget for the day. How exciting is that?
I would definitely welcome your comments, your thoughts, your suggestions on if this is this helpful, is this making sense, and if not, here's a video that I'd like to recommend for you. It's an episode that I filmed earlier this year on the law of energy balance. This is episode number 9, and in here if you're wondering what your budget is for the day is, the formula and the tips to help you determine where you need to be, whether you want to add clean muscle or whether you want to lose fat and get lean, or you just want to stay where you are, this is the video for you.
It will tell you everything that you need to help you to start determine what your calorie budget is. So again, post your comments, your questions below. Thank you as always for watching, and from all of us here at Kyäni, wishing you and your family all the best for the holiday season and of course the New Year!
