Infinity Spine Center Blog

Your Thanksgiving Day Survival Guide

Your Thanksgiving morning

1. Eat a big, awesome breakfast with plenty of protein and fat, but go lighter on the carbs. You’re going to get plenty of carbs at the feast later unless you’re one of the hardcore paleoketovegans looking to extend your streak of no cheats from 4 years and 6 months straight. Protein at breakfast will help your hormones like insulin and leptin be more stable throughout the day preventing you from getting hangry. You can’t be stopping at Circle K for lunch–you already know how that goes down! Front load your protein to the beginning of the day will help prevent the huge energy crash from taking down 1/2 of a Costco pumpkin pie.

A little something like this at breakfast. Eggs, bacon, and sausage all from our friends at Arcadia Meat Market.

2. If your celebration meal is closer to dinner time, avoid crushing too much pie and desserts at this time. Carbs after sunset and during winter will jack up your GI and circadian rhythm. If you want the pie, crush it earlier in the day. Shoot for carb loading before 2 pm.

3. Get that morning workout in! Preferably with weights or bodyweight exercises. You’re going to pound some food the rest of the day so doing resistance training to burn some glycogen (carbs stored in your body) will provide you some damage control. Your workout can be done at a park or backyard and as quickly and simply as:

  1. Air squats x 15, rest 30 seconds
  2. Push-ups x 12, rest 30 seconds
  3. Jog 50 meters, then jog back 50 meters, rest 30 seconds
  4. Pull-ups x 8, rest 30 seconds
  5. Walking lunge x 10 each leg, rest 30 seconds, go back to #1 and repeat for 3 rounds
Take 4 seconds on the downward phase of each rep. You’ll get a nice pump.Make appropriate modifications where you see fit such as using a band to assist with pull-ups or just hang from the monkey bars for a great modification if you’re not quite ready for pull-ups.Keep your jog/run intensity at a level appropriate for you. If you are waking up with stiffness in your joints and tendons, be sure to keep this chill. Also, if you are playing football in a Turkey Bowl or playing a game of hoops, WARM UP! We can’t have you out for the season with a busted Achilles like Dez Bryant.

A little something like this for round 1.
Thoma tip: if you use cinnamon for any of your recipes, try Vietnamese cinnamon. It’s next level. Throw a couple handfuls of it in your sweet potato casserole with 4th and Heart ghee and your taste buds will be jammin’.
What should you do post-Thanksgiving feast?1. Rest. Chill out. After that huge feast, you want your blood in your GI, not in your muscles. If you work out blood flow in the muscles increases robbing your stomach and intestines. Expose yourself to cold by going outside with a minimal amount of clothes like a tank and shorts. When your body is exposed to cold, your blood is shunted from your muscles into your organs. This helps with digestion and absorption of nutrients from the food you just devoured. If you have GI issues (fungal, yeast, parasite, bacterial infection), overeating pie feeds the fungus farm in your intestines. Add all the holiday stress, lack of light, and sleep to this equation and you’ll be more prone to getting sick especially as we continue into winter.
One of my favorite supplements for digestion. If you binge at Thanksgiving like me, get on the Dipan-9.
2. Take a hike. Or a walk. But be sure to do #1 first for at least 2-3 hours. After you’ve chilled for 2-3 hours, allowing your GI to digest and absorb your food, get in some slow-paced hiking or walking outside for 20-60 minutes. For this hike/walk, keep it aerobic and parasympathetic (think: feed and breed) dominant. A quick and dirty way to know that you are staying parasympathetic dominant is you’re able to breathe through your nose easily and your mouth doesn’t get dry.  Being outside under the sun improves the function of your mitochondria. You have to help these little guys as much as you can. The photons of the sun help pull energy from all the food you just ate.3. Avoid stressful, non-productive conversations with your mother-in-law or Uncle Bob. And stay off the Gram.

Thanksgiving day picks: yea or nah?
The best ways to combat Thanksgiving and holiday stress: YOU time1. Think about the last time that you were most chill. Think back to the specific time? What were you doing? You probably weren’t on a tight schedule and had some freedom with your time. This holiday season, avoid overplanning and take/make downtime for YOU. You may have to tell some people in your life “no.” Learn to say “no” and watch how much time you gain and how much stress leaves your life. Put your oxygen mask on first.2. Along with #1, have zen time, read a book, do reflection writing, paint a picture, or take a creative class. Go to The Collaboratory in Mesa, AZ and make a tree or dragon out of recycled metal with rockstar teacher, Ceri! She’s the talented artist that’s showered our office with several dope art sculptures. These activites have a great way of bringing you to the present moment, or the “now.” Challenge yourself this holiday season to learn or create something. And you already know an easy way for your zen time. Get that breathwork in daily. 3 seconds in and 10-30 seconds out. Pump that oxygen into your cells! It’ll force you to be present with YOU.

Any pie the size of Saquon’s quads for $6, you have to question what’s in it
Most important: pumpkin, apple, or pecan pie?Any pie that grandma made from scratch: get down with it! I’d throw on some of that Van Leeuwen vanilla bean if I were you.If it’s from Costco, Whole Foods, or Fry’s, it’s crap. There’s a good chance the crust has a bunch of enriched grains and the filling has gums, dyes, and artificial flavors. This also applies to the gluten-free pies and desserts. They’re junk and they’ll destroy your GI and eventually cause autoimmune disease.

If you’re in a pinch and it isn’t grandma’s turn to make pie, roll over to Sugar Jam Bake Shop. They are at Redfield and Hayden close to our office. They do good work of leaving out a lot of the crappy ingredients that Costco use in their pies.

Autoimmune diseases are like playing Fortnite and you get killed by one of your own dudes. One of your own dudes mistakes you for a toxin and blows you up.
Thanksgiving Day: Actionable Steps (quick and dirty)
1. Eat a big breakfast with plenty of protein and fat.
2. Get in a morning workout with weights or bodyweight exercises.
3. Veg out after your meal for 2-3 hours.
4. Take a hike or walk after your veg out session.
5. Have some YOU time. Plan nothing. Do no-thing.
Have an awesome weekend and get that YOU time in!Your cornerman with love,
Dr. Thoma

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