We’ve all been there; out with some friends or at a party at a friends house, a work event, networking, etc. and we’re surrounded by not-so-great foods. It’s ok, don’t panic. Remember your training and you will survive.
First things first. Stick with the most simple of all the steps, eat slowly. Like really slowly. Take a single bite of something, put it down and chew while you listen you someone give you their answer to the very thought provoking question that you just asked them. This will really help you when it comes to filling up fast on foods you don’t normally eat.
Second, pick the smallest plate. In fact, pick the smallest napkin available and use that to hold whatever you grab. Then walk away from the table, find a friend that’s on the other side of the room and catch up with them. You’ve probably been meaning to call them anyway. Using this strategy will help keep portion control under… control. I think I just channeled my inner Austin Powers there. When you’re done and you head back for more, grab a new napkin but keep your old one. This will also help you think about how many trips you’ve made to the snack table.
Third, this is the meat and potatoes of this post, make the best choice available to you. Think of food as a continuum. There is no good or bad, just foods that make you healthy and foods that make you less healthy. Ask yourself, “Is this helping me toward my fitness goal?” If the answer is no, don’t eat it. Or do, and accept it. Look at the table, there’s probably anything there from (on the healthy side) a vegetable platter, to (on the not-so-healthy side) homemade cupcakes. I’m not dissing (yes, I went through the 90’s and dissing was a word, deal with it) on your friends delicious, red velvet cupcakes but let’s be honest, they’re probably not very healthy for you. If you want one, eat one! That’s totally ok. Just know that you’re making the choice to eat it and eat it slowly. You might find that if you don’t inhale it as fast as you can, one or two bites will be enough.
Anywhere you go you’re going to be faced with this continuum. Take some time to go over the menu, or walk up and down the buffet, or snack table to see what your options are. Turn on your rational brain and ask, “Which of these foods will fuel my goals?” This sounds easier than it is, because our lizard brain is probably going, “OMGISTHATAREDVELVETCUPCAKE?!?!?!”
Once you’ve scoped out the layout, grab your small napkin and have at it. Eat what you’d like, think about your goals and enjoy. I’d never tell you that you can’t eat something, because I’d be a hypocrite. Red velvet cupcakes used to be my kryptonite and now, not so much but, that doesn’t mean that I don’t enjoy one from time to time. When I do, I make the choice and eat it. Something that’s been working for me when I feel the wheels coming off the track is to say to myself, “I made the choice to eat this and that’s ok, why do I want more? What am I coping with?” and “Will this make me feel better or worse if I keep eating this?” This has been enormously successful for me. Using this interrupt in your eating pattern will definitely shine a light on the “why’s” of eating things that are on the not-so-good end of the continuum, and it will be uncomfortable at first. It might bring up some stuff that makes you uncomfortable, but bringing it to light will help you realize the pattern and quite possibly, eventually, break it.
Try out some of these tricks next time you’re out and about. Let me know how it goes, I read every email!
If you need some help digging more into this, check out our online nutrition program called, ProCoach. The next class will be starting in a few weeks, so click here and fill out the form at the bottom and get on the list. (All early birds get a discount!) This is a year long, habits based program designed to help you eat better for life, GUARANTEED. Not too many programs (fad diets, 30 days to shredded abs, or cleanses) out there that can promise that.
Have a wonderful weekend and I’ll see you all next week!
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3 RNDs NFT:
20 Sit Ups
10 1/2 DB Shoulder Press
5 Neg. Pull Ups