Your Friday Five: Celebrations Without the Spiral

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Transcript

4:13

Welcome. Welcome my friends. I love the timing of this episode because if you live in the States, this is gonna come out on the July 4th weekend, and this is really a time when there are lots of celebrations, and even if you don't live in the States, and this is not a holiday time for you apply this concept to anytime that you're going to a different work event, a birthday party. It's a holiday weekend, things like that. A lot of the time patients will express to me that they are worried when they have to go to different parties, like barbecues or family events or work parties, things that involve food, that involve celebration, that historically for them have been a time when they've. Over eaten or really had a lot of stuff that was quote unquote off plan for them. And one thing I wanna remind you is that behavior is a language. And so a lot of the time before you started to work on all this stuff, you were in certain patterns, you were in certain ruts. Maybe you had physiologic needs that were not treated before, maybe you didn't know as much and you weren't doing as much as you're doing right now. You are a very different person walking into these scenarios right now, but you're still thinking with that old diet culture brain where you're thinking, I'm gonna be that same person and I wanna remind you my friend, you're not that person anymore. You going to these events, you're much more likely nowadays to go because of connection. And maybe you have a little bit more of a plan when you go to these things, but you are not the same person that you used to be. I wanna remind you that. Yes, there are strategies, right? You could preet before them so that you're not maybe potentially eating things that are not really nutritionally supportive to you. You could decide when I'm there, I'm first always gonna start with some. Fiber or protein first, and then I'll eat other things that are yummy, but I know that I'll eat less of it'cause I'll already start getting that satiety signaling going. You could even bring those things with you, like, I think it's, by the way, I'm just gonna throw it out there. If you ever bring a veggie platter with some type of a dip. No one's gonna be mad. I don't know any family member or any friend that is mad when a veggie platter shows up or like a fruit bowl. These are things that are just usually universally really well accepted. Right? So anyway, the point is you can bring these things with you, obviously I would let the people know that are hosting it, just that they're not shocked by anything. But most of the time, yes, you can do all those strategies or you could also remind yourself this is one meal. That occurs infrequently, and I will just reasonably listen to my body. I will not overeat to the point where I hurt or I have diarrhea because I'm eating so many fatty foods. Things like that. But you could remember this is one meal, one day a year. What? What people really forget is that. Before, again, that language, that behavior that was hurting you, it was that every single meal, the choices didn't align. Every single day, multiple times a day. There were choices that didn't work. It was many days in the week that you were picking desserts when you weren't hungry, doing things like that. That's not who you are anymore. You're practicing a different language now. Part of practicing a new language is that you have to go back into these scenarios that used to be very triggering. That used to be where you did not win, you did not succeed. And then we've gotta try different things. Practicing new languages in these scenarios requires going in there and thinking, what do I want this to be about this time? Do I want it to be about connection or do I want it to be about food? It's okay if it's still about food for you, where you're like, no, Matea, I do wanna go there. I do wanna eat. I don't know that key lime pie. Okay, great. But guess what? You're intentional that that's the thing that's actually worth it for you, not everything else. So you might say, Hey, that's really worth it. I'm gonna do that,, but I'm not necessarily gonna have all the things the whole time I the other thing that you get to practice is being in those scenarios and realizing, huh, it wasn't all about the food. I spoke to people much more now, or, I made this great decision. I made that great decision. You are going to pick a lot of the wins and not just focus on all the things that I'm not doing right there. So you need to go into these scenarios to be able to practice the new version of yourself. The real skill here is that this is a very small amount of time compared to the grand scheme of your health and how this is all gonna go down. Remind yourself, it doesn't matter this one barbecue, this one meal, if you ride away, got home and just right back to the normal things that support you, it seriously will not even register on the long-term radar. There will be no signal detected. So I wanna remind you, you can do this. You are a new person. You are practicing a new language. What do you want it to look like? Language is a behavior. What am I gonna start to teach myself that this is normal for me to do X, Y, Z? 99% of the time, there's usually things we can do that are supportive, make sure we don't go there dehydrated. That's step one. You being under hydrated is already gonna guarantee that you overeat. So, hey, let's hydrate beforehand. Let's make sure we don't go there entirely. Ravenous that we're right away picking things that don't support us there are so many things that you can do, but number one, you're not in diet culture anymore. You are a different person. You're practicing a new language. Alright. I hope that you all have an amazing weekend and we will talk next week.