Mocktail Minutes

Your Summer Bare Minimum

• Mocktail Minutes • Episode 111

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We are heading into Memorial Day weekend which means that summer is here!

Summer is meant to be relaxing and fun, but it can easily become unstructured and chaotic. Coming up with a plan for how to handle the summer season can drastically help with health and weight loss goals! In this quick episode, we will share our summer bare minimums that we recommend for our 1:1 clients.

Get Your 2-day Compound Movement Strength Training Plan - https://stan.store/briannadietitian/p/quick-and-dirty-2day-compound-movement-plan-

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If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/bayleethedietitian/ or https://www.instagram.com/brianna.dietitian/ and send us a DM! You can also follow the podcast https://www.instagram.com/mocktailminutes/

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Click play, sip back, and be empowered.

Baylee:

Hello everyone. Welcome back to this week's episode of Mocktail Minutes. This is Bailey.

Brianna:

This is Brianna.

Baylee:

This week I am drinking, it's like my snack for the afternoon, but I did almond milk plus, I think it's just a lime collagen from just ingredients and vanilla protein powder, so it's like a key lime pie

Brianna:

Ooh, that's a good I don't know why I don't do

Baylee:

Yeah, it tastes like a key lime pie. And I've seen on Thrive Market, there's these like graham cracker style little squares, so it's like, oh, if I had some of those, they'd be really good, crushed up into here. Or I could like freeze it with some coconut milk for the creamy, and then do the graham crackers as my mix ins for a key lime pie ice cream.

Brianna:

Like a little ball. Ooh, I love that idea. Um, I'm doing just like the OG at home mocktail. I did coconut water from Costco with a splash of orange juice and some red mint sea salt.

Baylee:

Such an easy one.

Brianna:

I know. I always forget about it too. I'm like, man, this is so easy. Yeah.

Baylee:

Or you could do the tart cherry juice. I have some people do that.

Brianna:

I love tar cherry juice. Personally, it's also really good. Like after working out.

Baylee:

Mm-hmm. I had someone doing it. He swap his Gatorade for. Basically the same thing, but tar cherry juice for while he is playing basketball, he stopped getting headaches and he was to like make, so yeah, I love it. But yeah,

Brianna:

Yeah, I follow, um, this like sports dietician. Her name's Jessica. She's always like dressed up in a banana costume. I don't know if you know who that is, but she, her whole thing is like, she loves and she works with basketball players and she's always like doing tart cherry juice. That's like her jam, but yeah.

Baylee:

It's so good for you. Today we are talking about the bare minimums because it's, I mean, what this weekend is Memorial Weekend, which means somewhere kickoff and I don't know about you guys, but it really is kicking off after this weekend and this is where. Everyone like wants to be fit girl vibe, but we have chaotic vibes also happening, so we're gonna give you the bare minimums. I would say number one, when it comes to PHFF, ideally, yes, we wanna get protein, healthy, fat, and fiber in at every meal. But we're talking the bare minimums. We're talking like just at least do this for the love of God, so you're gonna at least get 20 grams of protein per meal. That is super simple.

Brianna:

yes.

Baylee:

Even, I mean, you could do three hard boiled eggs. There's 20 grams of protein. Well, I don't wanna eat three eggs. Okay, well then don't eat three eggs. Do something else.

Brianna:

easy. Yeah.

Baylee:

two eggs and a beef stick. You could do a chicken sausage link and a Turkey stick. Uh, you could do a

Brianna:

And you could do like, yeah, you could do a little bit of Greek yogurt, a little bit of cottage cheese, like actually 20 grams of protein is so

Baylee:

it's so small.

Brianna:

So small that and have some sort of fruit or veggie on your plate. At every meal we're doing 20 grams of protein and we're doing some sort of fruit vegetable, like we're getting color at our meals. Bare minimum. This is something you can do anywhere. Literally. You could do it at a gas station, you could do it at a barbecue, you could do it at a birthday, you could do it at a restaurant. You could do it at your mother-in-law's house, literally anywhere. And like, so this is what I want people to focus on is like every meal this summer. Is your non-negotiable? Bare minimum.

Baylee:

Yeah, what we're talking about is not how you're gonna build muscle. That's not how you're gonna really fire up fat burning in your metabolism. This is just to, to kind of keep you going. Honestly, I wouldn't live off this every day. We're talking, this is like when shit hits the fan, what you're gonna focus on do these things. So number one, we're starting out with twentys of protein and then a fruit and or a vegetable. Well, I'll give you an and or.

Brianna:

It easy? Yes.

Baylee:

Yes, and then when it comes to portions, we don't want you obsessing over tracking everything because if you're living in chaos, you're probably undereating anyways. So let's just not stress about that right now.

Brianna:

Yeah.

Baylee:

Eat slowly, enjoy the meal. Try to get that protein and try to get that fiber in and just listen to your hunger and fullness cues.

Brianna:

Mm-hmm. Yeah. Stop when you feel. Satisfied. So this helps if you eat slowly. Okay? Eat slowly and I'm gonna stop when I feel satisfied because I guarantee you 15, 20 minutes later you're gonna be like, oh, I am full. If you are continuing, continuously stopping when you are full or overly full, you're gonna overeat. That's, that's overeating. You don't feel great. So instead of stressing over calories, because I hear that so much during the summer, I'm going to the lake or we're going out to drinks, or we're grown out to do this, like, I don't know how I'm gonna track, okay? Don't. Do the bare minimum with those nutrient targets. Eat slowly and stop. When you're 80% full. You'll do much better every time if you just do that.

Baylee:

Yes.

Brianna:

Yeah.

Baylee:

Next thing, added sugars, because I mean, they're in your drinks, they're in your popsicles, they're in your yogurt, they're in that candy bar. They're popping up everywhere. So just reduce those added sugars, limit it to try to get less than five grams per. Food that you're eating, or less than 25 s per day, because if you're eating a dessert, you're gonna have more than five grams of added sugar in there. So then just overall, try to get less than 25 per day.

Brianna:

Yeah. Being mindful of it. The next thing is you're walking or your steps it. Most people have a fitness watch. If you don't. You can track this with like minutes. Um, but think bare minimum six to 7,000. That's kind of like the number that we've established is easy for weight maintenance or weight loss. Um, this actually is much easier than people think over the summer because we're doing so much more outside, which is awesome. Just being mindful of your daily movement and honestly, and I, I'm not trying to be a jerk. people, some people aren't there, but six to thousand steps in the grand scheme of things is not really too much. If you are like able-bodied don't have a, an injury or anything like, I mean, you can get 6,000 steps from like cleaning your house

Baylee:

Yeah,

Brianna:

for sure.

Baylee:

my steps are have been higher on the weekends because of like power cleaning, log in and snapping.

Brianna:

Oh yeah. Like how much can I clean right now? Yeah. So thinking, okay, this is my bare minimum. Maybe I don't need to hit that 10 to 12,000 target that I have set for myself every single day. My bare minimum is this, though.

Baylee:

Next thing I would say workouts. So kind of going along with those steps, trying to get two strength training sessions and really focusing on compound movements.

Brianna:

Yeah.

Baylee:

This is how you're gonna get the biggest bang for your buck.

Brianna:

Yes. And if you are listening to this and you're like, well, I don't do any of it, so two is a goal. Maybe that's something just to focus on, because I don't know how else to tell people you are not gonna be your healthiest or achieve any sort of weight loss goal if you are not strength training. Maybe not the way that, maybe a little bit, but not Not how you want. Not how you want.

Baylee:

muscle is gonna take you really far in life and compound movements. These are just exercise.

Brianna:

Yeah.

Baylee:

Multiple muscle groups and joints all at the same time. So I mean, things like squats, like bench press, dead lifts, um,

Brianna:

I think technically Shoulder

Baylee:

dips. Yeah, yeah. Shoulder press

Brianna:

if my husband's listening to this, hopefully I'm not wrong because he be very upset with me.

Baylee:

Yeah. Have'em make, um, a little compound movement out for us.

Brianna:

That's such a good idea. He's gonna be like, why does Bailey have all these great ideas and you've never thought of it? I'm like, I don't know. That's a good idea though. Maybe we'll do that because these are movements that are like big bang for your buck. Like 20 minutes. Go out there, try to do it heavy. You get so much from it, which is so great.'cause like you have 20 minutes, two times a week.

Baylee:

Mm-hmm. So Vic has a job, he doesn't know it yet, but within the next day, he. Two day strength training program for you to focus on throughout the summer with compound movements. That takes like 30 minutes. Can we

Brianna:

Yeah. Yeah. Oh yeah. Yeah.

Baylee:

I think that's good. 30 is good.

Brianna:

He doesn't know this, but I will let him know when we get off here. He has

Baylee:

He doesn't really have a choice because we can't just say that and we're not gonna cut this out. We're.

Brianna:

Out it's here. The pressure is off.

Baylee:

Yes. So we'll post that in the show notes for you. Um, next thing, sleep. Oh my gosh, get your sleep at least seven hours. I know there's lots of fun things going on this summer, but sleep, sleep, sleep, sleep, sleep, sleep. That's where you're restoring, that's where you're rejuven, that's where the magic happens.

Brianna:

You need it. You cannot. I'm telling some people, I'm just like, just focus on sleep. It makes such a big difference. Um, and yes, we said seven. I am sticking to that. I don't wanna give you guys any leeway. I'm saying seven. Um, hydration, at least 60 ounces of water. So, you know, obviously rule of thumb is half your body weight and ounces, but I would say a 60 is a good minimum for anyone. Like, everyone should be having at least 60. And like, skip the soda, skip the sugary drinks, try to skip the lemonade, the mixed

Baylee:

shortcut to like feel better, lose weight, like have more energy, skip the sugary sodas. That's your shortcut. Like that's your hack.

Brianna:

Yeah. We were talking about this before we got on. I've literally had at least two people in the last week be like, is cutting out soda really gonna do anything for me? You have no idea. Yes. Yeah.

Baylee:

You might, you're gonna miss it at first, not gonna lie, but eventually you're not going to.

Brianna:

No, and we have good, fun options. Like you can do a poppy, you can do an oli pop, you can do, you know, a carbonated water with like a small splash of juice or something. Right? Like you can do something to still get that sweet carbon taste. Yeah.

Baylee:

I'm, I'm in my drink era. We've been, because we have a ninja thirsty, so I did like a carbonated lime water the other day.

Brianna:

Mm-hmm.

Baylee:

my little sparkling lime water with the thirsty, and then I have a cucumber, BALs balsamic vinegar, so I put that in there. So I was like, yeah, like a spicy cucumber. Lime water.

Brianna:

That's fun.

Baylee:

Yeah. Little sass with it.

Brianna:

Yeah. Little sassy. Just a little. Pick me up. I like it.

Baylee:

Gannon actually took a drink of it and he was like, woo. I was like, oh, sorry buddy. Don't,

Brianna:

Spicy. Like spicy, carbonated.

Baylee:

Yeah. I'm like, don't take my water, sir.

Brianna:

Sorry, Lord. The next one, you guys are gonna think we're not fun because it's summer, but we're gonna say it and we've said this before, it's so good to have a boundary with alcohol. So Max, give yourself a boundary. I'm gonna drink one to two days per week with one to two drinks, max per sitting. Take what you will. If you're like, I'm not gonna do that. Okay, then maybe you need to double down

Baylee:

Do all these other things.

Brianna:

these other things hardcore. Okay. Like if you're just like, that's a, that's a no go for me. Okay. Well then everything else that we talked about, you absolutely must do. But that one is so good to have a boundary with because it impacts you in so many ways. We've talked about that.

Baylee:

Mm-hmm. Yes. So yes, those are your bare minimums. I know it sounds like a lot, but it's really not that bad. You're eating every day anyways. You're gonna have to sleep at some point anyways. You do have time to walk. You do have 30 minutes. Twice a week to work out. And if you think you don't, go look at your screen time and tell me otherwise,

Brianna:

Uh, I know I love doing time audits with people. I do it all myself all the time, so I can be like, no. No, Brianna, this is why. But yeah, your screen time, your screen time will tell you. You do. And if you're, again, be flexible. Okay? We'll make that 6,000 steps, split it up throughout the day, that two 30 minute workouts, okay? Can you do four workouts 15 times a week? Or you know, 15, you know what I mean? Four 15 minute workouts a week. You can. You can, you just have to want to.

Baylee:

Yes. And I understand you want to lose weight, you wanna do these things, but do you also wanna be the same level of.

Brianna:

Yes.

Baylee:

I said, these aren't your goals to necessarily build muscle, to build your, I mean, it will help build your metabolism kind of depending on where you're coming from. This is not how you're gonna necessarily build muscle, though. This is not how you're necessarily going to create a really high efficient metabolism. This is to get you started and to give you some structure on the chaotic days, and then you bump it up. So maybe we do like a level two follow up next time.

Brianna:

that's a good idea. I like that.

Baylee:

I really got ideas today.

Brianna:

I know, I know, I know. I like it. I'm like, you, you should have like a pen and paper with you. Um, this is like a side note to wrap it up, because sometimes I feel like when we do these episodes, people are like, oh, you're, it's like too rigid. You have to understand that being able to. Have boundaries and have a consistent routine, even if it's bare minimum during something like the summer is very important because it's a quarter of the year. And then if you mix it with the holiday season, now you have six months out of your year where things are chaotic, you're out of routine, you're not doing the things. And then people are very frustrated when they don't meet, like health and weight loss goals. And so we just try to put it out there like we're not trying to be this like. Be these rule followers. Don't have any fun, meh. It's just we're bringing awareness to you cannot live every single year of your life where summer is just so chaotic and outta hand and think you're gonna feel your best.

Baylee:

Yep.

Brianna:

You will not.

Baylee:

Yes.

Brianna:

Yeah.

Baylee:

Make some commitments. Decide. Create routine routines will really take you far this summer. And think about like the days where you're working and you have set things you have to do. You have a time where you eat lunch, you do, you get things done. It's those. Days where it's like, oh, we're gonna do this and this and this. We're, it's not really, I mean, we have maybe a to-do list, but it's not very structured. That's what throws you off. So create routine. This will be a lot easier as well.

Brianna:

Yeah, we're like toddlers. We like expectations. We like routine, we like consistency. We think we don't, but we do. So. That's my, our little, uh, this is our pep top for like, yay. Welcome Summer.

Baylee:

Yes. Cheers. I thought my drink is a pretty good one for summer. I mean this a good summer kickoff call drink.

Brianna:

yep. I'm excited for it. Yeah. We're definitely gonna do a follow up if you're like level two.

Baylee:

Yes. Alright, everyone, have a great holiday weekend and we'll be back next week with a brand new episode. Bye.

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Baylee

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Brianna

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