WHEN ROUTINE GOES OUT THE WINDOW: HOW TO HANDLE A NON ‘MACRO FRIENDLY’ MEAL
Holidays, birthdays, and celebrations, oh my! Intentional out-of-routine times, like the upcoming Valentine’s Day holiday, tend to cause panic around meals where panic need not be warranted. Nutritional and lifestyle habits might need to temporarily change but managing expectations, having flexibility with our choices, and giving ourselves the permission to intentionally get out of our routines can ensure that those occasional meals stay exciting (not stressful!).
MANAGING EXPECTATIONS VS. REALITY
Understanding and establishing the intentions of our meals gives us more control over how our meals make us feel. Remember: we have the power over food, food does not have the power over us. When we eat meals outside of our homes, we are no longer the chefs in our own kitchens. There are more unknowns when we dine out or travel. Tracking may not be as accurate, menus may not be as “macro friendly” compared to what you might eat normally at home, and initial plans may change. It’s not that we cannot check off the same goals that we have at home as when we travel or dine out, it’s just that the intensity of those goals might have to be adjusted.
If you expect to perfectly reach your macros for dinner but are going to a chef’s tasting with a set menu, are you setting yourself up for realistic expectations? Or will you leave the dinner frustrated because it wasn’t as balanced as you hoped and you’re now over on your macros for the day?
Rather than metaphorically covering our eyes with our hands and hoping for the best, we can ask ourselves what habits or goals might be feasible for the meal, what our intention is for the experience, and then we enjoy it. Change happens from what you do in the majority of your time, not the minority. Focus on getting back into routines once you get back home.
FLEXIBILITY IN OUR CHOICES
Our nutrition has to be flexible, which means that our choices have the ability to ebb and flow given various circumstances and stressors. Not allowing our nutrition to be flexible might trap us in an “all or nothing” mindset with conditional feelings of mental and physical satiety. Only allowing ourselves to eat specific foods at specific times, places, or with specific people can create feelings of guilt or disappointment when plans change. By creating flexibility in our food choices, we open ourselves up to a variety of different food options ranging in nutrient intake. There will be times where we make choices that are more efficient for our goals and times where we make choices that are less efficient. The key to fun date nights and guilt-free holidays is knowing that we do not have to be firmly braced in one thought process or the other. Flexibility encourages balance. Both balanced and sustainable nutrition means that we eat food that we both need and want.
GRANTING OURSELVES PERMISSION
We likely all eat and move in ways that make us feel good most of the time. Flexibility in our nutrition choices also means that we give ourselves the permission to make choices that aren’t as balanced. Notice I didn’t say “aren’t as healthy.” Health is a relative term dependent on relative situations and circumstances. You are allowed to order both the burger and ice cream, opt for the full-sugar soda rather than the sugar free because sometimes it just tastes better, and bring candy to the movies rather than a more macro-balanced snack. It’s important to note that change is derived from what you do most often, not what you do every once and a while. Food provides us with nutrients that support our overall health but so does laughter from social eating, beers with friends that push back our bedtime, and weekends away from the kiddos. Your overall health consists of more than just food, so give yourself the permission to stay present and truly enjoy life outside of your regular choices. Your macros will be there in the morning.
Having set routines is excellent for creating lasting change and order in our lives, but true sustainability comes with how we are able to adjust during times where we may step away from our routines. Do yourself a favor this year: set intentions, be flexible, and stay present with food choices in and out of your home. You’ll be happier and healthier, making 2024 your best year yet.
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