0:02
hello and welcome to part five of our
0:04
troubleshooting series um today we’re
0:06
talking about eating and social settings
0:09
so with these we’re really focusing on
0:12
how to eat when you’re around other
0:13
people when you’re with your family
0:15
friends holidays celebrations things
0:17
like that so first off we’re going to
0:20
talk about the family meals so um
0:22
oftentimes we’re eating with our
0:24
families whether it’s one meal a day or
0:26
a few meals a day um and there’s a few
0:28
ways that you can approach this to make
0:29
it a little more healthy and balanced so
0:31
the first one is if you’re the head cook
0:34
um you get to be in charge which is
0:35
awesome so you can choose and mix and
0:37
match items that can be separated um
0:39
especially if you have children it can
0:41
be a lot easier to mix and match so if
0:43
you do um like chicken and rice and a
0:46
vegetable or um you know just a protein
0:49
a produce a starch remember that plate
0:51
balance but keeping them separate on the
0:53
plate so people can mix and match choose
0:55
what they want you can also think about
0:57
adding more nutrition to balance so
0:59
maybe a normal family meal that you have
1:01
with your family is um pasta a pasta
1:04
dish but you want to add more nutrition
1:06
to it so maybe you add a side salad um
1:08
you add some protein to that so that you
1:10
can get some more balance on that plate
1:11
but keep it you know to what maybe
1:13
everyone’s already used to um again you
1:15
can add broccoli to pasta and meatballs
1:17
to add a little bit of extra uh fiber
1:19
and some uh vitamins and minerals there
1:22
you can make make baked chicken with
1:24
potatoes and green beans again you can
1:26
make that all in one sheet pan which
1:28
makes it super easy um but you can split
1:31
those up so if someone just wants the
1:32
chicken and potatoes or they want to tr
1:35
try a different starch there um you know
1:37
that way people can kind of choose um
1:40
what they want depending on what they’re
1:41
okay with if you aren’t the head cook um
1:44
advocate for yourself you’ve got to make
1:46
sure that you are you know making sure
1:49
that you’re taking care of your body and
1:51
your nutrition so advocate for yourself
1:53
you’d be surprised um often times when
1:56
you’re being an advocate Advocate
1:58
everyone else might jump on your train
2:00
it’s a lot easier actually when you say
2:01
hey I’d actually like to try this recipe
2:03
it’s going to be a little bit healthier
2:04
for us um tonight A lot of people will
2:07
jump on that train with you um so you
2:09
know offer some meal ideas talk about
2:11
that plate balance um with the person
2:13
that is cooking your meals um and
2:15
encourage those healthy additions again
2:17
you can even say hey I would love to add
2:19
some veggies to this so we can get some
2:21
um extra nutrition or add your own bring
2:24
your own veggies if you’re like hey I’ll
2:26
be in charge of making the side salad um
2:28
that way you can help out and you can
2:30
get more of that balance on that plate
2:32
um again do your best to go for balance
2:34
in the meals that you can control
2:36
sometimes we just can’t control the
2:38
meals that we’re getting whether we’re
2:40
at a family member’s house or a friend’s
2:42
house or something like that and they’re
2:43
making a meal for you obviously you want
2:45
to enjoy that and be respectful um so
2:47
try to get that balance there um and
2:50
make those choices as best you can
2:52
sometimes it’s not perfect and that’s
2:54
okay weekends and social Gatherings so
2:57
this is where things can get a little um
3:00
off track I often see those Weekend
3:03
Warriors or those people that you know
3:05
um the weekend’s our time to let go and
3:08
be free even maybe if you are um if your
3:12
weekend isn’t an actual weekend maybe
3:14
your weekend is maybe you usually have
3:16
Mondays and Tuesdays off or whatever
3:18
that is those are still your off days
3:20
your rest days um the ends of your week
3:23
whatever days you’re working or nights I
3:25
know I say days a lot um but I mean
3:28
nights U for night shift
3:30
um but you know that 24-hour day of when
3:34
you’re working um so during those times
3:37
a lot of it’s really easy to uh just say
3:41
you know what I’m chilling now I finally
3:43
get to rest I’m not going to worry about
3:45
my meals I’m just going to have whatever
3:46
I want um but that’s where we can really
3:49
see a lot of that off trck time where we
3:51
can go like I said be a weekend warrior
3:54
on the weekend um but choose between
3:57
those special occasions and the common
3:58
occurrences so when you’re looking at
4:00
your um weekends or the social
4:02
Gatherings that you’ve got planned um
4:05
maybe during the week or on your weekend
4:07
or whatever days you have off um think
4:10
about what it’s a special occasion and
4:11
what’s going to be a common occurrence
4:13
so a special occasion would be like a
4:15
birthday dinner or a um wedding a you
4:20
know Christmas things like that a
4:22
holiday um those are going to be your
4:24
special occasions for those enjoy your
4:26
special occasion mindfully look for
4:28
balance at your common occurr is so with
4:30
your special occasion be mindful enjoy
4:32
those things you’re not getting them
4:33
very often get the slice of cake get the
4:36
Thanksgiving turkey whatever it is enjoy
4:38
them for the common occurrences these
4:41
are things that happen often maybe this
4:43
is hey Friday night pizza or maybe it’s
4:47
um you know every Wednesday your work
4:50
brings burgers or something like that
4:52
there’s something that’s always
4:53
happening very uh often that’s when you
4:57
can think about okay it’s happening very
4:59
often maybe I can make a good choice
5:02
here maybe I can hey on pizza night I’ll
5:04
have one piece of pizza and get a side
5:06
salad so then you can get some veggies
5:08
in there um or maybe it’s you know hey
5:11
every week when we do this for lunch
5:13
maybe I’ll have it some weeks but I
5:14
don’t eat it every week I’ll meal prep
5:16
um for every uh every other week or
5:18
whatever that is so you can again work
5:19
on that balance there enjoy those things
5:22
um but really make sure that you’re
5:24
still being mindful um set those
5:26
intentions beforehand especially when
5:28
you’re heading into your off um days or
5:31
nights and you’re you know heading into
5:33
those social Gatherings you can think
5:35
about okay this is what I want to be
5:36
able to do I want to achieve having you
5:39
know five meals that I’ve meal prepped
5:41
or um three balanced meals or I just
5:43
want to make sure I’m really doing a job
5:45
of getting my breakfast and lunches or
5:47
whatever that looks like to you setting
5:48
that goal um same thing with like going
5:51
to a social Gathering or for a special
5:53
occasion okay I really want to make sure
5:55
I get some veggies on my plate tonight
5:57
or I really want to make sure that I
5:59
enjoy a slice of cake and then I can
6:00
move on and I don’t feel like I have to
6:02
have more so setting those intentions
6:04
can really help as you approach the uh
6:07
event because that way you actually know
6:09
what you’re going to do you’re not kind
6:10
of Blindsided um especially even if
6:12
you’re going out to dinner sometimes you
6:13
can check the menu set those intentions
6:16
make that choice there um beforehand so
6:19
you’re not like overwhelmed in the
6:20
moment um one other thing to think about
6:23
with your off days or nights um just
6:26
because it’s a special day doesn’t mean
6:27
youd have to have special food um
6:30
sometimes we can get in that mindset of
6:32
well because it’s you know an off day I
6:35
can do whatever I want um but it doesn’t
6:37
have to be that way with food really
6:40
sometimes food can be actually kind of
6:41
boring on your off days so you know
6:43
finding that balance there again going
6:46
for what’s going to help you in the long
6:47
term thinking keep keeping your goals in
6:49
mind um and just being able to again
6:53
find that balance so you can get the
6:55
enjoyment of the special occasions but
6:57
also stick to your goals
7:01
another one here holidays and
7:02
celebrations and I we just me mentioned
7:04
these with your special occasions so
7:05
just to dive deeper into the holidays
7:07
and celebrations enjoy mindfully add
7:09
nutrition where you can if you can get
7:13
um some fruits and veggies on your plate
7:14
add protein um and the buffet whether
7:18
maybe you’re at a Super Bowl party or
7:19
something like that um where you can add
7:21
a little bit on your plate that’s
7:23
awesome um be a food snob I love this
7:25
one because sometimes we show up at
7:28
these events and we think well I really
7:30
want to have um this this this and that
7:33
but then you think about it and just
7:35
because it’s in front of you doesn’t
7:36
mean you have to have it a lot of times
7:37
we can think about um like again back to
7:40
our Super Bowl party situation sometimes
7:42
there a dessert table that has 10
7:44
different
7:45
desserts there’s going to be other
7:47
opportunities that you can get some
7:48
Supermarket brownies maybe you don’t
7:50
need that that day or if it doesn’t even
7:53
sound that good don’t force yourself to
7:54
have it grab the dessert that sounds
7:56
really good to you that you’re not going
7:57
to have very often that you know maybe
7:59
maybe it’s really special maybe someone
8:00
made it maybe um it’s one of your
8:02
favorite things be a food stop have that
8:04
one enjoy it and if you’re still really
8:06
wanting that Supermarket brownie you can
8:08
do that later um but just keep in mind
8:11
that you don’t have to have everything
8:13
that’s on the dessert plate or the main
8:16
main buffet or whatever it is um pick
8:19
the things that you actually really want
8:21
that is all we have for part five
8:23
continue on for part six um and I will
8:25
see you in the next section thanks