Healthy Holiday Eating with Lisa Goldberg

Dr. Cates:               Hi there. Welcome to the spa doctor podcast. I’m Dr Trevor cates. Today we’re talking about healthy eating tips during the holidays. My guest is Lisa Goldberg. She is a nutritionist and behavioral lifestyle coach with a master’s degree in clinical nutrition from New York University. She has been coaching clients since 2001 and specializing in coaching on mindful eating mindset, habit, behavior change, and overcoming emotional eating. She is author of the book food fight, winning the battle with food and eating to achieve sustainable weight loss. She served as the nutritionist on the New York Stock Exchange where she created health coach, a healthy lunch program that delivered healthy meals to Wall Street traders from 2003 to 2013. She is also a personal trainer and her private practice is on the upper west side in New York City and coaches clients virtually around the world. On today’s podcast, we discuss eating and lifestyle habits to help you stay healthy during the holidays.

So the goal is that you don’t get to New Year’s with a big list of New Year’s resolutions to lose weight and get back on track because we’re giving you tips to help you stay healthy during the holidays and of course you’ll still have your new year’s resolutions, but there’ll be so much easier to achieve if you follow these tips today. Lisa, it’s so great to have you on my podcast. Welcome. Well thank you. I’m really excited to be here today. Yes. So I know you have a lot of experience on nutrition and helping people with all the various struggles that they come up against with dieting and we’re going into the holidays and it is a tough time for people. So let’s talk about that. What are the big issues that you see with your clients and then we’ll go into solutions to help people.

Lisa Goldberg:    Yeah. Well, you know, the, the biggest thing is like right now I’m having a lot of conversations with the holidays, like, you know, you know, coming into play and so people what their biggest concerns are, how do I not overeat, how do I not overdo it? You know, when we get around our family sometimes, you know, the old family dynamics from when we were kids and how we ate and what we did and you know, all that stuff comes into play the minute we kinda like walked through the door of, you know, if you’re back in your old family house you grew up in and stuff like that. So I find that a lot of the concerns are just being able to eat and stay mindful about their choices and not overdo it and not walk away feeling overstocked or you know, how do I not go through the holidays, you know, that proverbial five to seven or five to 10 pound weight gain between probably Halloween and the new year. Right. So people have that big gap of time where people worry about putting on weight. So I’d say, you know, to navigate around all of those things because now in people’s offices it’s going to be much more food. Everybody brings in food or you know, you’re going to the dry cleaners or you go to get your hair cut and there’s cookies or a bowl of candy and it’s just so much more, um, you know, in your face, so to speak.

Dr. Cates:               It starts at Halloween. Really. That’s the bowls of candy all of a sudden appear and, and that it doesn’t stop until next year to two the first year and then all of a sudden then people have those New Year’s resolutions. I’ve got to get to the gym, I’ve got to lose weight and I think it’s so much healthier of course, for us to have this mindset of how do we get to through the holidays without overindulging and part of it is having the habits, the nutrition tips and how do we actually reduce sugar and things like that. But also it’s partly mindset too. And, and how to say no to things and how to recognize when it’s. You’re just sort of being triggered by something like an empty feeling emotional, something that you’re trying to fulfill. You’re not really hungry. But um, and, and trying to have a balance around that, especially during a somewhat stressful time. The holidays.

Lisa Goldberg:    Yeah. You know, it’s funny. And so, you know, for, for many, you know, the holidays are just, they’re joyful and they’re happy. But for, you know, there’s, there’s a bunch of people out there that the holidays, if you know, if they don’t have family or they don’t have, you know, close friendships, it could be like really lonely and sad time for some people. And so they might think about, you know, turning to food to kind of, you just said to kind of fill that void and to build that whole, um, you know, what I try to do to get people to, to think about. So I try to, you know, at some point take the logical approach, you know, from a thinking point of view, the holidays, they’re only really three times. It’s on Halloween, on Thanksgiving and Christmas. And if you want to count new year, so maybe there’s four tend to tell ourselves that over the course of all of these weeks, you know, it’s the holidays.

And so there’s eating through, what is it, like a six to eight week time period, um, but if you’re telling your, if you kind of tell yourself about, it’s just on Halloween, it’s just on Thanksgiving and Christmas, so it’s kind of really in a way to help you limit, you know, the eating throughout so you’re not giving yourself permission to eat throughout, you know, a six or seven week period was kind of really cuts down. And so I’m really trying to get people to kind of, you know, come from a, a mindful point of view and so everything that you put in your mouth as a choice. So let’s just start with Halloween. So it’s one day, um, you know, my advice, even though I know it’s past, so I, I typically typically tell people to, you know, pick out their favorite couple of pieces and then just give the rest away. So that’s kind of like a starting point. So it’s not hanging. Some

Dr. Cates:               people I’m sure still holding onto the Halloween candy. There’s bags of candy then maybe didn’t give away or your kids brought and then it’s still sending around. So just get rid of it out of the house.

Lisa Goldberg:    Exactly. Get it out of the house, whatever you have to do. Don’t put it in the freezer just so you don’t see it because in the back of your head you’re going to know it’s there. So I would just get rid of it, you know, and then kind of, you know, can begin in until the holidays. You know, I always just say, could I have a plan for yourself? I feel like when people have a plan, um, and I don’t mean to diet plan, I mean more of a mental plan. So you know, if you have a routine way of eating, you know, I always say before any holiday meal, don’t starve yourself up until you’re about to eat that meal thinking you’re going to consume or reserve your calories for the whole entire day because typically that backfires from a metabolic point of view, right?

So now your metabolism a little, it’s a little but sluggish because you’ve starved yourself for a good part of the day until you get to the meal. And then you overdo it and which you usually walk away being stuffed and uncomfortable. So when I say make a plan, it’s like, you know, have your regular eating day depending upon, you know, what time your holiday dinner is, but it’s, it’s, it’s eating the right amount of food. So I’m a big believer in combining protein and carbs and all of your meals and snacks to keep your blood sugar steady and that could look like, you know, a couple of bags and some whole grain toast or you know, Avo on toast with an egg, something that’s got a lot of nutrition that will keep you fully satisfied. And so you’re not starving by the time you get to the meal and around your family and when you’re surrounded by all this food.

Lisa Goldberg:    A lot of it is also, you know, I, I try to get people to connect to what’s true hunger with true physical hunger and what’s the true emotional hunger when you feel like eating, but bigger than that, I asked people to connect to what they really want for themselves. Connect to your goals to connect to what the outcome of your decisions when you’re making your food choices, so if losing weight is, is is one of your goals or not gaining weight is one of your goals or just not feeling overstepped by the time you’re done. Stay connected to what you want for yourself. You know, when you go into your, you know, your festivities or your, you know, your Thanksgiving dinner, your Christmas dinner.

Dr. Cates:               Yeah. I think that that is. I think that’s a great idea and I think a lot of times people think that it’s just a matter of gaining weight, the eating habits, but there’s so much more to healthy eating and then just our weight, right? It’s also helping us feel good and have energy through the holiday season at a time when it can be more stressful. And so if you’re. And also we’re supposed to colds and Flus, so our immune system as a little bit more tax that we’re eating a lot more sugar than we’re going to be. Our immune system’s going to be compromised. So there’s so many reasons. It’s not just wait, because if people are saying that’s not really, I’m not really concerned about the weight. If I lose, if I get a little bit weight during the holidays, it’s not the end of the road. And really it isn’t, but, but there are other reasons. I think emotionally it can give you the, if you have those sugar rushes as ups and downs, it’s not going to give you, set you up for being successful during the holidays and um, and things that might come up that are stressful,

Lisa Goldberg:    right? It’s so interesting how most people look at sugar and they think I need energy. I need a boost and they’ll eat something sugary to get that boost. But what they don’t really realize is that they’re sending their insulin skyrocketing only to probably within an hour or two to be like really tired and low energy. So it kind of really does the opposite of what you’re looking for. Your best source of energy. Um, you know, during the holidays when you’re rushing around and you’re busy and you’re stressed and you feel like you’ve got that much more on your plate is to eat meals that are high in protein, good quality protein. Um, you know, and I know there’s probably like a lot of vegans or vegetarians out there, so it doesn’t necessarily mean you know, animal protein, but it means, you know, good quality protein and that can be toefl or temporary things that are going to give you that energy boost combined with um, you know, fruits, vegetables, complex carbohydrates, things that, you know, real food, real unprocessed food and to fuel your body, you know, I always say every four to six hours because it takes about four hours for our bodies to digest a meal depending upon your metabolism and what that meal is comprised of.

Lisa Goldberg:    But the more you fill fuel your body, real food and what’s also really important, which a lot of people, you know, don’t take the time to do, especially if they’re running around, you know, doing their holiday shopping. They don’t want to go to the one hour wait to go off to the bathroom, but drinking water and being hydrated is really so important to your energy levels. So often if you feel really tired and you don’t understand why, if you’re not drinking water, you could feel really tired and it’s because you’re dehydrated.

Dr. Cates:               All of these things are great for the skin too. I know a lot of people tune into my podcast because of my focus on skin and certainly hydration is one of those things. It’s easy to, like you’re saying, you’re busy, you’re getting going around and you’re not drinking enough water, so that’s going to affect your overall health. It’s also going to impact your skin at a time when it’s already more likely to be dry because of the climate, because of the environment. So it is a really great tip and also the impact that sugar has on, on the skin too. Um, so you’re gonna hear, you are going out to holiday parties and family and friend functions work. And if you’re getting a lot of sugar, you’re going to, you’re going to be more likely to break on the acne pimples and, and, and that’s not particularly what people want either.

Lisa Goldberg:    Truth is, you know, sugar discourse, inflammation in our bodies. And so, you know, when I work with my clients, you know, I don’t, I don’t, there’s no deprivation, there’s no restriction might feeling is there something you can eat. So when it comes to sugary and sweet things, I kind of tell them to think of how much and how often in seven days. So this way you don’t feel like you can’t have any, but you’re mindful about how much you actually have and if having good energy, if, if feeling good about yourself, if you know, you know, kind of maybe weight’s not a concern, but if you just want to feel good and you don’t want to have to deal with any kind of new year’s resolutions and also your skin. Um, because it, it’s really the truth. People who struggle with, um, you know, if they have like a little bit of show or if they struggled with a little bit of acne, you know, a lot of that is inflammation coming out in your skin. And so we do, we want to look our best during the holidays and, and water and truthfully, you know, eating good fats. So many people are afraid to eat fat because they’re worried that it’s going to make them fat. Things like avocado, olive oil, nuts, um, you know, not butter, olives. I mean all of those things are really not great for your skin, you know, but they’re also really healthy for your body to keep your body functioning. And if weight loss is one of your goals, we need fat to lose fat.

Dr. Cates:               Yeah. So what are some of the tips to help people reduce sugars and maybe have some snacks on hand. Some healthy snacks that people can have. I know for me, I love, I love Pecans in particular, walnuts, pecans. I love almonds and I’ll keep it. Usually keep a little stash of those in my car, my purse, just because I’m. When I’m out and about, I’m not going to be like that, I just want to pop in starbucks and get a muffin or something like that. Right. Because all that sugar adds up.

Lisa Goldberg:    Yeah. No, I mean the best of the best snacks and I always, I’m always talking about. So nuts are a really great choice. They’re portable, they’re easy to take, you know, and sometimes I’ll recommend people take those little peanut butter packets that come in, like little squeezable packets and maybe a banana because it’s easy to transport, you know, like whole food, whole food snacks, um, you know, maybe an apple and a string cheese, things that are easy to Carrie and take with them that it’s not messy, especially if you’re on the run. Um, you know, maybe like a piece of whole grain bread and a little peanut butter and if you want something sweet like a little drizzle of honey, um, you know, for that sweetness or like a really good, um, jam like a preserve, you know, made from real fruit mixed with a little bit of, of peanut butter or something like that.

Lisa Goldberg:    But um, I’m a big believer in like whole foods snacks or you know, avocado on some rice crackers or whole grain crackers is really a great snack because you want foods that are gonna be nutritious. You want foods that are gonna fill you up sometimes for a little sweet. I sometimes recommend it’s one of my favorite snacks. I’ll put some peanut butter in a Greek yogurt and put a little drizzle of honey. So now I’ve got some great protein and I’ve got my little bit of sweet with the honey and it feels like a really decadent dessert.

Dr. Cates:               And for some people peanut butter is not the best option. So almond butter can be a nice alternative. I tend to like that better. It’s not as, uh, not as easy to necessarily fine, but these days you can still find those little packets with almond butter and stabbing

Lisa Goldberg:    100 percent. And it’s just, it’s really sometimes like getting used to having different alternatives. And it’s not to say that you can’t have the cookies once in a while, but I want to be mindful about in the course of your week, how many times, how many cookies do you need to have. So it Kinda gives you that healthy balance that you’re eating, whole food snacks for the most part. Um, you know, and like we said, because yes, the almond butter definitely comes in those squeezable packets, um, you know, and it’s really great to have on the flight because oftentimes what happens to people’s, especially during the busy holidays, if you are running around and you are doing your shopping, um, you don’t take the time to stop and eat because you feel like you’re too busy. So if you have something on you, it’ll, it’ll prevent you from getting too hungry because getting too hungry doesn’t feel good. And oftentimes what happens when we get too hungry as we don’t make the best food choices when we do make the time to eat.

Dr. Cates:               Right? Right. And I think a little bit of planning ahead too. So if you’re able to, if you have some free time at home and and with the kids and get them involved to to make stuff that you can take with you to. I think that I think so often we are so dependent upon eating out and buying already packaged foods that we forget how to actually enjoy home cooked meals and there’s something really beneficial about when you make the food yourself, even if it’s cookies and you’re aware of how much sugar goes into a recipe and that if you can actually you can actually reduce the amount of sugar that goes into a recipe for cookies or add a little Stevia and then reduce the. Although the whole amount of sugar and the recipe and then just being aware of even just ingredients, organic ingredients and real using butter and coconut oil and things like that instead of hydrogenated oils that are in so many of the prepackaged foods that when we make our own food, we’re aware of what goes in it and you taste the difference when you go places and to synthetic ingredients.

Dr. Cates:               Right. And it’s not fresh did. It just doesn’t. It’s not as satisfying.

Lisa Goldberg:    Yeah. And, and, and the truth is for everybody who’s listening, if you start to make your own food, your own treats or snacks or cookies, if you’re using real whole food ingredients and you’re not trying to cut corners by cutting calories and using splenda or something like that, you will totally taste the difference. You will, your taste buds really do adjust to the fact that you can taste like fake ingredients. I mean, I’ve experienced that myself. Um, and, and, and, and the truth is the whole real food, it really just does taste better and you know, it’s, it’s so negligible the calories you’re going to save by using something like an artificial sweetener.

Lisa Goldberg:    It’s just, you know, it’s, it’s, it’s really not good. It’s really not good for you and you really are getting the benefit of using like a real whole, unprocessed ingredient. Right? And, and, and you will eventually, over the course of time be able to distinguish the difference when you eat any kind of food that has artificial or as processed. So, so, and, and also that’s where you get your. And I truly feel like our bodies know what to do with real whole foods better than it knows what to do with the fake ingredients that goes into our food these days because, you know, we’re trying to make it like less fattening or something like that. So, um, you know, sticking to those whole foods and you know, people have been, you know, taught to be afraid of butter and whole eggs and ingredients like that. And, and there’s so much information out there that just shows that it’s really so much better for you and it’s not, you know, kind of the devil’s that we used to read about, you know, with cholesterol and so on and so forth.

Dr. Cates:               For some people they do have food allergies or they’re, they’re trying to eliminate certain foods or sensitivities. And so certainly are there alternatives of course, to, to, um, to these. But for people who don’t have any food allergies sensitivities that I think there’s. Yeah, absolutely. It just get back to whole ingredients. That is, that is he. There are so many hidden places for sugar to that when we are at a time during the holidays where we want to maybe have a little indulgence and try that amazing piece of homemade pie or cake that, that grandma made or whether it will ever made. I’m just trying to think of ways that we can reduce sugar and other places. For example, a lot of times during the holidays people are having drinking cocktails and I think people don’t really think about the sugar that’s in a cocktail. So do you have some suggestions and we can share our tips on, on if you’re going to have that little cocktail or um, you know, or even just want to have, um, a festive beverage that doesn’t even have alcohol and they’re usually loaded with sugar.

Lisa Goldberg:    Yeah, I mean, truthfully, I mean, I’m a big Fan of club soda and I feel like we could make it really delicious. You know, I always tell people sometimes it’s really about the stemware put club soda in a wineglass. It just feels so much better. It feels a little bit more indulgent. Um, you know, even in like sparkling water, you could drop in like frozen berries or you know, fresh fruit slices and just kind of like have a really delicious drink and if it’s in this beautiful stone where then it feels like it’s just as much fun and truthfully, nobody’s really to know, um, whether there’s alcohol in there or there’s not alcohol in there, you know, and, and, and, and again, it’s just, you know, how you celebrate the holidays. It’s, you know, I don’t want people to feel like they could never have anything but to have that mindful of how much and how often and what your day is going to be like.

Lisa Goldberg:    And you know, sometimes it’s a little bit about picking and choosing what’s a little bit more important to you. Would you rather have a cocktail and a piece of pie or some people rather choose that second cocktail and have no pie. So, you know, some of it’s just really about making good choices of what’s gonna really feel best for you. And kind of really, like trevor said earlier, looking at what your week is like. Um, and, and doing a little bit of planning, just knowing that I have a party tonight and I have a party tomorrow, what do I want that to look like? And so, you know, it’s when I say it’s about how much would have often in seven days, it kind of lets you indulge, but being mindful that it doesn’t happen every single day of the week to the point where it’s too much. So, and I also say when you make a mindful decision, like when you shoot, this is what I’m going to do, I’m going to have that Pie, I’m going to enjoy every bite.

Lisa Goldberg:    You’re usually never feel bad about making that decision because you made a mindful decision to have it versus right. Because it’s, it’s something that you chose versus you know, maybe sneaking into the kitchen because you think you shouldn’t be eating the pie and eating it when nobody’s around. No. It’s really about being mindful. And another thing, you know, another really great tip that people want to think about is exercise during the holidays. And it doesn’t always mean exercise doesn’t always mean, you know, getting to the gym and being an hour on the treadmill, it’s just moving your body. So it’s going out for a 15, 20 minute walk. It’s taking the stairs instead of the escalator in the department stores. Um, you know, that whole thing. I’m sure we’ve all heard, you know, parking a little further away in the parking lot and, you know, get those extra steps back and forth because it all adds up. I mean, if you have no place to exercise, I mean if you have stairs in your house, go up and down the stairs a few times with like some good music, you know, plugged into your phone, moving your body, um, and just being aware of the movement and, you know, getting in some exercise and fitness definitely makes you feel better and it gives you that energy and it does help balance out some of the holiday eating that we do. You know, over the several weeks that we have between Thanksgiving and the new year.

Dr. Cates:               Yeah. And most of ’em I, I, that’s a great tip and I think that this time a year we do a, well most parts of the country it’s so, and the weather’s snow, it’s snowing or raining or sleeping or whatever, when the year, whatever it is, and people are spending more time indoors and that creates a lot of different issues. So I think there’s, there’s really no excuse unless it’s a severe lightning storm or some sort of severe weather. Just finding the right gear and get out there and get outdoors and, and move and go for a walk. Especially after eating I think can be. You can make it into a social thing instead of everybody just sitting around and drinking more cocktails and eating more desert gizmos like, hey, let’s all go outside and go for a walk and enjoy, enjoy some nature. So that would be a suggestion.

Lisa Goldberg:    And the truth is you’re going to feel so much better. You’re gonna. Feel proud of yourself. You’re gonna. Feel a little virtuous. The fact that even if it’s like a 15 minute walk, you’re going to feel so pleased with yourself that you actually took the time because you know, a lot of what people don’t pay attention to all the rest of the holidays is their own personal self care, you know, they’re so worried, they’re worried about, you know, cooking for others and shopping for others and you know, getting all the gifts and you know, so they kind of put their own personal health on the shelf. So you taking that walk or you know, marching in place while you’re watching your favorite TV show, if there is like some kind of an ice storm outside just moving your body, you’re going to be so happy with yourself and it’s, you know, it doesn’t take a lot of effort and watched. If you say to yourself, I don’t have time, maybe 15, 20 minutes to do something that’s going to make you feel pretty darn good. It’s totally worth it.

Dr. Cates:               Yeah, absolutely. No, I, I, uh, I got a puppy recently. And what’s great about dogs and puppies in particular, do you have that? You have to get outside with them, you have to take them outside. Um, and so it’s, um, it’s been such a good room. It makes me get outside even more and I. So I love that. I love that. Finding opportunities and excuses to get outdoors. And I think that a lot of times during the holidays, part of it is that these things are more readily available. We have more of these sweets and snacks or just sitting around the house where we’re sitting around with family, not doing our typical routines. A lot of times we’re not working, we’re not, we’re not home where we’re used to having our healthy lifestyles. So we’re sitting around. Um, so, um, I think that we sometimes get in these ruts and self sabotaging behaviors. Right? So any other tips to help people because lead times we’re reaching for food because we’re bored because we’re just like, whatever, you know, or I’m upset because, you know, my brother just offended me by saying. All right, so any other tips on that?

Lisa Goldberg:    Yeah. Well, one of my best tips is, especially when there’s a lot of food around, I tell my clients to carry listerine strips. Those little strips that you kinda that melt on your tongue. Because I use, I tell them, use it as a pause button. Strips, what kind of strips? So listerine strips. Oh, okay. Dense. A little bit of listening. When you. First of all, when you put one of those things in your mouth, nothing else you put in there. It’s going to taste good. So we actually do a few minutes. Do I want to eat that? Especially, you know, if you’re not hungry, if you’re just eating because of boredom or procrastination or just there’s all this food around. So think about a listerine strip as a pause button that it gives you that minute to think, do I need to eat that? Am I still hungry?

Lisa Goldberg:    Do I, you know, am I thirsty? Just, you know, do I need to kind of keep on going just because the bowl of m and m’s is kind staring me in the face. So it kind of reframes the way you’re thinking as far as how much food you need to keep putting in there. So you know, I always tell people during the holidays have them in your purse or pocket on the kitchen counter because it’s just a good way to give you that second to ask yourself, do I really want to keep on, you know, doing this behavior of eating when I’m really not hungry or I just, you know, recently had a big meal.

Dr. Cates:               Yeah, I think that’s key in that is that it is, is that taking that moment to pause and think, do I really? Because usually if you’re just a minute, go by you in 30 seconds and distracting yourself. The part of this is distraction. I think that there are also other things like there are these things called ice chips that my kids love and I’ve discovered from them too. And they’re sweetened with Xylitol earth retail, so there’s no actual sugar near, but they have, they’re all different flavors. So there’s pepper, peppermint, and Cherry and all these different flavors. So it, it, it gives you the satisfying, you know, the taste of that, that sensory taste that we’re looking for a satisfies that without having that, you know, eating that cookie or that eating the candy cane or whatever it is that, that people reach for. And, or one of my favorite things is herbal teas. Herbal teas can be a great thing. There are a lot of different flavored cheese to different types of herbs that have flavors like Chicory, root, cinnamon and nutmeg and all these fabulous kind of savory herbs and roots and spaces and things that can be. And if you maybe put a few drops of liquid Stevia and, and just to allow a little bit of sweetness. I, that’s another one of my favorites.

Yeah. No. And the thing with teach you, it’s like when you’re looking for something and you know, it, it, it helps with cravings, especially when you’re not happy. Because I always feel like cheat. Oftentimes we use two hands for the cup, it’s warm, we’ve got that hand to mouth action. We feel the warm liquid going down and it’s very, very soothing. I actually had both hands on her cup, you know, it’s right. It’s of really an alternative because times we just feel like eating. But the eating has nothing to do with being hungry. And so, you know, also I, I tell people, you know, everything you put in your mouth as a choice and so if you go into the holidays or if you go into a, you know, a big dinner or a holiday dinner, just, you know, be mindful of the fact that, you know, you do because there’s a lot of people who might have the conversation to head, oh my goodness, I have no control or how am I going to control myself with a little worried about that, you know, just remind yourself that you do have total control over everything that you choose to eat and how much and you know, the bottom line is to enjoy yourself.

And I tried to tell people, take the focus off the food and put it on the reason that you’re there and that you’re celebrating the holiday and you know, to, to just love being with your family and friends and you know, and gratitude and just, you know, really the joy of being with the people that we love the most around this time and you know, kind of don’t worry about the food so much and you know, just really be in the moment with the people that you love and take some of the focus off of the food. Um, you know, just kind of changing your, your, your, the way you’re thinking, you know, in that respect kind of just kind of brings you back to, well, why do we even celebrate the holidays in the first place? It’s really about friends, family and, and, and, and joy.

Dr. Cates:               Yeah. Together community. I think gratitude is such a beautiful thing to be able to celebrate and to be thankful for all of the good things that we do have. Even if it’s not perfect, nobody’s life is perfect. Right. Well Lisa, thank you so much for coming on today and sharing your information and chips. It’s been really great. I’m sure there’s a lot of valuable information. People help people get through the holidays in a healthy way and not wait until you until new years and then try and reverse all the damage. So tell everybody where they can learn more about you and I know you’ve got some great resources on your website too.

Lisa Goldberg:    Yeah, absolutely. So you could find me at Lisa Goldberg Nutrition Dot Com. I have a resources page where I have a bunch of free download free resources for you around, you know, healthy eating, healthy snacking mindset and all of that good stuff. And um, you know, if you’re interested, I have a group, um, weight loss program coming up after the first of the year. You could find that also, you know, about my coaching on my website as well, at least the Goldberg Nutrition Dot Com.

Dr. Cates:               Great. All right. Thanks again for coming on and happy holidays.

Lisa Goldberg:    Thanks. Same to you.

Dr. Cates:               I hope you enjoyed this interview today with Lisa Goldberg and to learn more about her, you can go to the SPA Dr. Com, go to the podcast page with her interview and you’ll find all the information and links there and while you’re there I invite you to join the spa doctor community so you don’t miss any of our upcoming shows and if you haven’t already gotten your customized skin report, you can go to the quiz.com.

It’s a free online skin quiz to help you find out what messages your skin may be trying to tell you about your health and what you can do about it. Just go to the skin quiz.com. Also, I invite you to join us on facebook, pinterest, twitter, instagram, Youtube, and join the conversation at the spa doctor and I’ll see you next time on the spot Dr. podcast. Yeah.