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Summary
On episode 513 of 40+ Fitness, Coach Allan walks through how to get through potlucks, office parties, and extended family meals without losing all your ground on the way to your goals. He calls this stretch of the calendar eating season, and says the first decision to make is whether an event is a full detour or one you plan around.
If you choose a full detour, he says enjoy it fully and without guilt, but know you will need to get back on track quickly afterward. If you choose not to detour, the episode covers planning ahead (bringing real food if you are part of the potluck, eating a small meal before you go, staying hydrated), structuring the plate (smaller plate, protein first, then vegetables, small tastes of everything else), and using distractions like walks, games, and puzzles once the eating is done.
Allan and Rachel also talk through the social side of these meals, since sharing food is a real form of connection, and the goal is not to avoid people or feel like a freak at the buffet line, just to have a plan going in.
Links
- https://crushtheholidays.com
Key Takeaways
- Decide upfront whether this is a full detour or not. If you choose to go off plan completely for one event, Allan says do it consciously and enjoy it, then get back on the road as quickly as possible afterward rather than sliding for the whole season.
- If you are bringing food, bring real food. Focus your dish on protein and vegetables so you have something solid to fill your plate with, even if it is not the dish everyone reaches for first.
- Eat a small meal before you go. Arriving hungry to a buffet style event all but guarantees you will overload your plate, the same way you should not grocery shop hungry.
- Stay hydrated before and during the event. Thirst can masquerade as hunger, and drinking water alongside any alcohol slows down both your eating and your drinking.
- Build your plate with structure. Use the smaller plate if one is offered, load protein first (about a palm sized portion or two), then vegetables, then just a small taste of anything else you want, including dessert.
- Eat slowly and stop after one plate. Put your fork down between bites, have conversations instead of eating through them, and once you finish your first plate, throw it away and move on rather than going back for seconds.
- Move away from the food and use distractions. Go for a short walk (which also helps moderate blood sugar), start a puzzle or a game, or talk with people who are done eating, anything that keeps you away from the table and gets you a dopamine hit that doesn't come from a second plate.
- These meals are never a surprise, so plan for them. Potlucks and family dinners are on the calendar well ahead of time, which means you always have the chance to decide your approach and set your structure before you walk in the door.
“We're addicted to dopamine. We're not addicted to the food.”
Coach Allan
