Holidays and getting back on track
One thing I love about my guides/guidance and the science that backs them, is that they work and are fairly easy to follow (for most people). The biggest obstacle, as many of you know is, compliance ie actually doing the work consistently 80% of the time. And dare I say, staying strong when stress comes calling and life throws you curveballs. But regardless, I am more than confident that what I teach you, equips you with the tools you need for long term success. You just have to do it!
Navigating holidays and vacations.
Across your health journey you will have many holidays and vacations, celebrations, dinners and other special events that you will want to enjoy. And it is important that you do enjoy them! Otherwise you will resent your health lifestyle, feel like you are missing out (FOMO), and be more inclined to give up (and overeat when you get the oppertunity).
When these events crop up we can plan around them or plan how we will tackle them by still keeping our eyes on our goals and what we want for ourselves. And also understand that we can pull back on calories at other meals – basically save up our calories for the “event”. Because remember, its the total calories across the week that matters most!
To do that, we first need to know when the event is, how long it will last and what we feel is doable.
Here are some examples;
You have a special dinner coming up and you want to enjoy it with all the trimmings. Wine and dessert included. So, if you can, you would plan this to be on your refeed day or move your refeed day to the day of the dinner, thus skipping refeed day on the Saturday (if thats your normal refeed day). Or if you also have plans for refeed day on Saturday, for example, but the dinner is Wednesday. Then you could either – fast until the dinner, or have your 1st and 2nd “normal” meals but skip carbs at your second meal, and save them for the dinner. You could also do a warrior fast the following day if you wanted to, if you were really pushing to offset any damage and hit some goals. This allows you to manipulate your calories.
Christmas or a vacation are coming. these periods of time ususally last 1-2 weeks on average. So, you could plan to push hard on your goals and really focus, for the run up to the occasion, then relax for the period of time (1-2 weeks etc.). This could be a “diet break”. Not completely throwning in the towel and going off track (still making smart choices where you can), but not stressing because you have put in the work and know you can undo any damage when you get back on track.
Another way to attack option 2 would be to mix in some of option 1. Where you could try offset meals with longer fasts or picking and choosing your carb battles – manipulating your calories. That means avoid carbs until big meals or dinner etc. Like Christmas dinner, or New years eve dinner. If on vaction, most find after a few days that there is too much food and it makes them feel overly full and gross. In this case I like to fast longer and just do 2 meals a day when Im on vacation. There have been times when in Orlando, I will just have treats in the day (ice cream, candy), while walking around the parks, and then just have one big meal in the evening. Thats my choice though. And its your choice too.
You need to have a plan though or you will regain and regret.
When these events pop up, you also want to get in lots of fluids, exercise, and use the offsetting hacks and supplements I have thought you in the earlier modules.
When traveling, you can also bring some of your favorite portable snacks like berries, apples, RX bars, collagen, protein powder, pepperoni, jerky, dark chocolate etc. And then you can choose salad based meals (but be careful witht he dressing), steak and vegetables, use Starbucks for green tea, egg bites, jerky and guacomole. There are always options. The choice is yours.
Below are some podcast episodes that I think you will find very helps and will give you more clarity on the subject. And there is a video or two in the forum, that discusses “eating out”. Theres also videos on my YouTube channel about earning your refeed and super compensation mode adn choosing low fat – which can be helpful during events and vacations also. Let me know if you have trouble finding them.
Supplements that we use to help offset “damage” from celebrations and vactions are;
Apple cider vinegar
Berberine
Cinnamon
Bitter melon
Magnesium
Chromium
Digestive enzymes
Collagen helps protect your cells against trans fat and bad fats
Chlorophyll can help bind toxins and inflammatory molecule s in your food
Whether or not you are vacationing or celebrating, the choice for what you put in your mouth is always yours!
Masters One Day Reset meal plan
*you could do this meal plan for 1-3 days.*
Getting back on track has never been easier!
The easiest thing to do when getting back on track after a vacation or period of time where you have maybe been “off track”, as they say. Is to get straight back into your feeding fasting window. Then start to add in your morning and evening routines as you feel ready. Then follows your eating style and supplements. And the last step, would be to then reach out to me or your teacher, for fine tuning or addressing any issues you may be experiencing as a side effect of maybe consuming too many carbs, sugars, greasy foods, alochol or indulgences on vaction etc.
Some people like to do a reset after a period of time of not following their health protocols. And for this, the 3 day cleanse is a great option, or a 2-3 day liquid fast, the meal plan opposite, or even a week of the elemental diet.
The hardest part about getting yourself back on track is actually doing it, breaking habits and cravings. You may need to be hard on yourself!
If you find mindset and motivation is an issue, then reach out for support.