Ep. 07: Healthy eating & socializing - you can do both!

**Please note this is only a transcript and has not been edited for errors.**

Hi, welcome to this week's episode of mom like weight loss, socialising when you're trying to make healthy changes can feel so overwhelming, your first instinct might be to just politely decline, all social events while you try to achieve your goals. And then you become a hermit and turns pale because you don't go over anymore. Nobody wants that. Plus, what will you do once you have achieved your goals, you'll have no skills for managing those situations. I've got you. This episode is jam packed with my favourite tips for healthy eating and socialising. Make sure you stick around until the end because I'll be sharing the tip of the episode. It's all about managing your social calendar, so go grab your calendar and your pen and have them ready. Alright, let's get started. Since we've decided that you're not going to become a hermit, we're going to tackle how to manage social events. The most important thing for me by the end of this episode is that you have some strategies that are going to make you feel confident that you can attend a social event, stick to your goals and stay on track. So let's get started. And let's go through these tips and see which ones are going to work best for you. The first thing I say is ever arrived to a social event. This is last week's episode number seven, your mode of operation, decided to starve yourself so that you can save up all your calories for this special event that you are going to, and then you get to the event, and you're starving, and you're hangry and eat all the things you don't really feel great after that you sort of feel good. So, your new strategy is you're not going to arrive hungry before you go to a social event, you're going to enjoy, balanced, protein, something that's a little bit of fibre is going to help you arrive at the event. Not feeling starving, and it's helping you make good decisions while you're there. This can also apply to initially arrive at an event to try and make sure that you always eat some vegetables first before you go on to any of the other foods that might be available. My next strategy is, it's important to have canned responses, politely saying no to people. You know who I'm talking about right. Food pushers that are kind of like, Why are you eating any of this. Well, let's just practice before we go to an event. We're gonna say to these people to leave you alone. Here are a couple of options. I've already had. I may have some later. I'm not hungry right now. And it can be annoying. If you say no to somebody and they keep pushing. Honestly, if you just keep saying, No thank you. They will give another way that you can manage people who are kind of like food pushers, is to sort of do like a love sandwich concept so this sort of looks like this. First you affirm them. Wow, that looks really delicious. Then you hold your boundary. I don't want any of that right now. And then you express gratitude. But thanks so much for offering. Okay, so I hope that gives you a couple of options that you may feel comfortable with seeing those types of people practice that before you go and hold your boundary when you get to the event, you'll feel so much better afterwards, that you said no thank you, rather than someone doing something that you don't want to do next is

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a temptation

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to walk away. Don't look at the dessert table can't manage a patient like that

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yourself, all the desserts rather than just one dessert, best thing is

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to just steer clear of it. Out of sight, out of mind. Next is bring a friend, or call someone if you are feeling stressed or off track,

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what you were trying to achieve. Or you could bring along a friend or someone to help keep you on track while you're there together,

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you know, make sure you're staying accountable to each other, and it gives you the opportunity to talk through anything that you might feel is stressing you out or causing you frustration or you need to ask them their opinion on something, it's always good to have someone to talk to about it at a social event. Next one is a lot of people don't like this one but I love it.

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Hi there.

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Welcome to

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something that you don't want to avoid temptation, just walk away. Don't look at the dessert table, if you can manage a temptation like that yourself, and that you're going to eat all the desserts rather than just one dessert, best thing is to just steer clear of it. Out of sight, out of mind. Next is bring a friend, or call someone, if you are feeling stressed or off track, who knows what you were trying to achieve and supports your goals, or you could bring along a friend, or ask someone who you know is going to be attending this event, To help keep you on track while you're there together, you know, make sure you're staying accountable to each other, and it gives you the opportunity to talk through anything that you might feel is stressing you out or causing you frustration or you need to ask them their opinion on something, it's always good to have someone to talk to about it at a social event. Next one is a lot of people don't like this one but I love it. It's to bring your own healthy option, bring your own food for people that weird, or ask you about it was, Susie, go back to our polite, canned responses.

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Or I might even add a potluck, I would suggest for salads. For dessert, and then it gives you the opportunity to bring out a certain type you feel comfortable with. So it gives you the ability to eat healthier dessert, something lighter, and then you already know that you're going to enjoy the dessert because know what's in it, and you feel confident that it is sticking with what your goals are. Another good tip for social events is swap. So I talked a little bit about this last episode, simple thing that you could do would be turkey burgers instead of beef burgers or potato salad with a hamburger salad is often, like a lot of these applied to going into pressings or cottages that type of thing, but obviously we're going to get back to eating out at restaurants. So here is just a really quick restaurant eating bowl, a bunch of restaurant, tips and how to manage that situation. For other episodes and that can apply to work events, etc. So some quick just easy social ones are always looking ahead. Pick something before you get there. That way, you already had some time to peruse the menu, look through and see what you want. And it also gives the opportunity to be narrowed down to one or two things, and then ask questions when you have, I have this item but can I have the grilled chicken instead of the fried chicken. Usually restaurants are more than happy to accommodate small requests like that, you should never be not confident enough to ask them how you want to have your food you're paying for someone to make the food for you have the food how you want to eat it. So other things would be watch out for extras that are in salad dressings, make sure that it's more of an oil and vinegar based dressing always afterward often size and depth to remove things from salads like candy. One times or tortilla chips or any kind of additives like that that are higher calories and not really adding anything special to the salad. Other sloths would be asked for extra vegetables and less of whatever the carbohydrate is so maybe you're going to get a piece of salmon and it has rice, grilled asparagus, so all you have to say is I love to have the salmon, but I would love, asparagus, good restaurants, more than happy to accommodate this request. And lastly, always giving the breadbasket is a good idea because you can find this we eat many calories before your meal, even arrives. Other things that you could do would be to split an entree with someone, so you could know each order an appetiser and then split the entree, you could get an entree and ask them to pack half of the entree up before it even gets to you and then you can enjoy half the entree while you're there and you could also just go and have an appetiser and only order an entree, so there's lots of different options in terms of where you are and what you're sort of feeling in the moment, alcohol, okay this is a big one with social events right I've talked about this in the last episode, but it's so important to mention it again in this social Tips episode, like I said last time, how much you want to drink is really important. While you're not in the moment that you're planned for what you are going to do, because it's so much easier to plan in advance, rather than try and make decisions in the moment especially who like your health district have another one that you think that with your voices mixed drinks with sugary. No lemon juice and

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low calorie coolers

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or liquor or a spirit with something like a club soda is a great option. Finally, to plan that before but it's honestly the best thing to do is to plan. Think about your social events, think about what do they you know might be their plan in advance what you plan on doing. Are you going to only eat the vegetables. And then you're going to sit down and have your main meal, is it a potluck and you say, only liquor or a spirit with something like a club soda is a great option. Finally, plan, plan, plan, that before but it's honestly the best thing that you can do planned. Think about your social events. Think about what that you know might be their plan in the day, dance, what you plan on doing. You're going to sit down and have your main meal. On top of only one plate and sit down and enjoy. And I'm not going to eat or dessert, whatever it is, work for you plan it out in advance before we get there, just go through them again, never arrive hungry, have canned responses for politely saying no, avoid temptation if possible. Bring a friend or phone a friend, bringing your own healthy option. Simple swaps, eating out options, planning that alcohol in advance and plan, plan, plan. Okay, so that brings me to my main tip of this episode. This tip is all about managing your social calendar. What I want you to do with your calendar and your pen, or whatever, wherever you are. We're going to look at all of the upcoming summer weeks, and we're going to write out all the social events. So whether that's family events, barbecues, birthdays, Cottage weekend camping dinners on patios with friends and family, think through everything that you already know. Quickly right now I want you to get rid of the mentality of special occasions, every time that you're going out and doing this because I just realised once we started writing out all of our summer activities. There's a lot going on. All of these things. Always be a special location. Now that you've got it already, you can kind of see what's going on over the next couple of weeks, really only what's already planned, it's not taking into account any of those last minute dinner parties for backyard barbecues that you might be invited to, or let's say even host yourself. What I want you to do now is I want you to look through all of these social events and you are going to choose what is most important to you. Is that your birthday. That's coming up next month, and then the annual family cottage weekend, August, whatever ranks at the top of your list. So what I want you to do is look through everything and decide what those things what those events are. So then what we're going to do is we're going to enjoy those events, We're going to talk about planning for holidays in another episode, I'm gonna do like a whole series on all the different kinds of Trump's holiday goes with it. For now, what we're gonna do is, if you love your birthday and you want to celebrate it, then do it. If you love the annual family cottage weekend, there's always this special dinner, or day, then I want you to go ahead and enjoy it, celebrate that. Then, all those other social events that you just wrote out on your social calendar, you're going to go back and look at all the tips that I just mentioned and you're going to apply those to each and every one of those social events. If you're looking at your social calendar and you're like, well, are out like there is something every single week that I absolutely love and it's very important to me. And we only get somewhere for this number of weeks a year and I just don't see how I'm supposed to manage these events, but when I have something every single week that's going on. That's okay, but I need to decide that. How did those social events fit with your goals, and maybe like write out your motivator, motivation, write out your goals, Write out your why and look into that. Your social calendar and you just need to make a decision about what is most important to you right now and what is going to work for you. Does that sound manageable. Are you unsure how many social events that you should pick, then please go ahead and message me and we can work through the options together, You can always message me on Instagram at more of the dot weight loss coach. This episode I talked all about how you can socialise and be healthy. They aren't mutually exclusive. I ran through all of my top tips for managing social situations. I'll go through them one more time super quickly for you guys never arrive hungry. Have a canned response for saying no, avoid temptation.

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Bring a friend, bring your own option. Remember the slots I mentioned some eating out

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alcohol.

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And, you know, you're so social calendar, and how you're going to manage all your upcoming social events. It's important to choose a plan that works for you and also important to remember to be flexible, flexibility in your eating habits, is a staple.

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Okay, I release you into the world, social butterfly. You can find a summary of the show, all the links they mentioned in my show.

Transcribed by https://otter.ai