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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the get lean eat clean podcast. My name is Brian grin and hope you had a great 4th of July weekend. Happy Tuesday if you're listening to this on Tuesday, and hopefully you listen to my interview with Dr. 0 (45s): Tommy wood. This was probably one of my favorite interviews. I'd have to say I, I, I enjoy talking about brain health and how we can sort of prevent cognitive decline as we age. So really enjoy that interview. Definitely check that one out. And today I want to touch on a topic that I think is relative in the sense that, you know, it's summertime, you get invited to ball games. Like I went to the Cubs game this past weekend for my sister-in-law's birthday, and I've met a Cubs game in years and it just made me thinking that, you know, concerts, what else? 0 (1m 27s): Well, you know, even just like back backyard barbecues, what can you do to sort of stay on track when you get invited to these events and you go to these events that, you know, you don't go to, maybe you go to them once a summer. Let's just say, for example, Cubs game, I probably go to, I haven't been to in years, I used to maybe go once, once a summer or like a concert now for some people, this might be an excuse to sort of fall off the rails and splurge and you know what, I'm, I'm all for that. If you want to fall off the rails for, for a night, for a day, go have at it. As long as you know, that you can get back on track the next day, if you're someone that's maybe starting out in your health journey and, you know, just getting going maybe a few months in, I would say that do your best to not fall off the rails right off, right off the start. 0 (2m 27s): I just think of like, for my own example, I mean, I've been eating clean for a while now for years, and that's not to say that I don't splurge and, and you know, I have a dessert or do this here and there, but I know that I'm going to get right back on it. Now for me, just, you know, at the Cubs game, I actually thought to myself, well, what's my highest and best way to go about this without falling off the rails. I didn't really want to go to the ball, great game and eat, eat food that was going to be there. So what I did, and I always recommend this for all my clients. And I actually recommended it for my wife. 0 (3m 8s): She didn't, she didn't follow suit, but is to eat something before you go, you know, it's almost like the same thing. Like you never go to the grocery store, hungry, don't go to a ball game or a concert where, you know, there's just going to be crap food and, you know, go there with any type of inkling of hunger. Now easier said than done. Right? What I did yesterday was I had, I think I had five eggs, five eggs and cottage cheese, and very satiating. Obviously you're getting healthy fats from the eggs. You're getting a good amount of protein, right? I think there's about six grams of protein per egg. 0 (3m 48s): So you're getting about 30 grams of protein. And then you're getting cottage cheese, which CATA cheese is very satiating in the sense that it is a casein protein mainly, and that can help keep you full for longer. So I think it was like the combination of, of, of, of just the eggs and the cottage cheese. I always find is very satiating. You might find something else. Maybe you want to have, I don't know, avocado and, and, and eggs or avocado and lox, whatever it is. I think if you get a high quality protein and some fat in there, I think they can go a long way. 0 (4m 31s): You could also add in some carbs, maybe some non-processed high fiber carbs that will help me, obviously, fiber satiating as well, and helps slow, you know, slow the digestion process. So that was my plan for yesterday. And it worked out really, really well. I actually had nothing during the ballgame, just drank water. I'm not a, not a big drinker at all. I mean, if you wanted to go to the ball game and have, have a beer or two, whatever, that's, that's up to you, but if you're one that's starting out, I think on something I would, I would definitely be careful and not, and try not to really fall off the rails. I mean, if you've, if you've been eating clean and maybe doing some fasting and, and been living this lifestyle, then, you know, and if you're like, you know what, I just want to splurge for one day. 0 (5m 17s): That's fine. I think where the issue can come into play, where we get into trouble is where we splurge for one day or one evening. And that leads into sort of this snowball effect that, you know, concur can turn into two days and three days and maybe a week. And then before, you know, it you're like, Ugh, whatever happened to that, that you know, that whatever happened to that, eating clean and, and, and maybe doing some fasting, you notice that you fall off the rails. So last thing you really want to do is go a week or two weeks of falling off the rails. One day, one night, fine, you get right back on it, not going to do harm. So I just thought it would be pertinent to talk about this because it's summer, we're getting invited to a lot of events. 0 (6m 4s): And I think it's important to just like any other week, be prepared, know what you're going into, know what your ops or options are going to be. I mean, we even came back to her house and hung out and they ordered pizza. Now my wife and I are, are not don't get me wrong. I would eat pizza, but not, not, not, not our number one choice. Right. And we already had some protein ready to go elsewhere, but we were, we were together the whole day. So we didn't eat dinner together. But either way, I think a big piece of the puzzle is just prepping, not only by maybe taking out some healthy options or even eating before you go to an event like that, but also just mentally getting into that state and just understanding what is, you know, what the day's going to entail. 0 (6m 54s): And like I said, if you want to splurge go off the rails for one day, one night, fine. It's all about getting back on and getting back into that groove again. So eating beforehand also to think about hydration as well. I mean, obviously going to a Cubs game, if you could hydrate well beforehand and during that definitely helps as well. And it'll sort of help curb any type of hunger that you, that you have now, if you're at the game and you're thinking, well, I do want to eat something at the game. There are some options. You're obviously not knowing the source of the food per se, but you could do peanuts. You know, you can maybe do some type of protein, a chicken breast or a hamburger, maybe, you know, if you're, if you're on the lower carb side like myself, you know, you obviously don't need to bond and you can put some toppings on it. 0 (7m 43s): So you can eat at the game and do something that's a little bit on the healthier side. Definitely. I would stay away from drinking any of your fruit juices or your Coca-Cola's and things like that. We all know that if you listen to my interviews with Dr. Robert Lustig and, and a few of my other ones, we talk about, you know, the, the dangers of drinking fruit juice and how that's pretty much just like an Ivy of sugar. So you want to sort of stay away from that stuff. But if you're drinking water and you want to have something in a ballgame, anything that is least process as possible, go for that as well. I would say pick one or the other, either just eat beforehand and just skip all the eating at the game, or you could probably just take it as a splurge and eat what you want at the game. 0 (8m 34s): You can even do a hotdog without the bond, if you want to go that route. But anyways, I just thought it would be worth your while just to bring this up. And if you have any events coming up, definitely preplan, know what you know, what's going to be served. No one know what your options are. And then have a game plan coming into it, eat beforehand, eat something, satiating, drink plenty of water and, you know, have something. If you don't want to have what they're having for dinner, maybe, maybe you have something ready for yourself to go when you get home. So thought this would be good for you. Let me know if you have any questions, you can email me firstname.lastname@example.org. 0 (9m 15s): If you want a topic for me to talk about in a micro podcast, bring it up, send me an email, let me know, always open to suggestions, just trying to find stuff that is going to be, you know, worthwhile for you and something that you can put into action right away. So anyways, that's all that's, that's all I'm going to talk about for today. So make sure you plan ahead and enjoy the rest of your week. I will talk to you on Friday with another great interview and thanks again for listening. Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. 0 (9m 57s): Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. Who's looking to get their body back to what it once was. Thanks again, and have a great day.
This week I discuss how to deal with summer events and parties that could tempt you to fall off the rails of clean eating. This is the reality of social gatherings and is something to be prepared for in order to either splurge or stay on track. As I talk about in this episode it's important to understand the situation and be prepared a day in advance in order to stay on track to your health goals. I do mention that if you have been eating clean for years and want to use these events as a time to splurge...that is OK! As long as you get back on the right side of the tracks the next day. If you are just starting your health journey I recommend staying on it and either eating a clean meal beforehand or just fast through the festivities (which takes some discipline). So the next time you have a summer party or concert or ballgame it's important to be prepared and decide how you will get through the festivities depending on your goals and where you are at in the health journey! Either eat a clean meal beforehand, abstain from everything (fast) or feast at the party as a reward as long as you get back on track the next day. You don't want it to snowball into a week or two of unhealthy eating. Thanks for listening and have a great day!