Action #42: Review and Reflect – Week 6

Sunday, March 3, 2013

2 Comments

Road Trip

Congratulations on completing another week of the Relentless Nutrition Action Plan. That kind of consistent effort is massively inspiring!

Every seventh day, the action is to review and reflect on the past week in true Cliff Note style.

Real-World Eating

Action #36: Read the Treat Manifesto

  • At times reality is anything but idealistic. Reality throws curveballs, and to expect anything different is a recipe for disaster.
  • Real world eating: an occasion when the mental or physical playing field has been altered, and you no longer have complete control of the circumstances.
  • Once you add up all of these instances of real world eating – all of the highs and lows, all of the restaurants and traveling, all of the holidays – you realize that you spend an awful lot of time in the real world.
  • Saying screw it is easy. And like many things that are easy there’s a price to pay. In this case, it’s your health.
  • Everything in moderation does not make a lick of sense. Please stop justifying a diet that’s making you physically sick and weak with exactly that statement.
  • You define what indulgence means. You are responsible for the consequences of your eating actions – positive, negative, or both.
  • After acknowledging these things, you enjoy your decisions to the fullest with no second thoughts.

Action #37: change Your Relationship with Treats

  • Tear through the following five strategies, and commit to one single positive step forward.
    • Strategy #1: Eliminate and Re-enforce – Ferret out lose-lose situations in which your reason for enjoying a treat is just because or in which you regret the outcome. Embrace the treats that pass this test.
    • Strategy #2: Fill in the Gaps – Replace your eliminated treats with something explicit, creating new habits and new psychology.
    • Strategy #3: Change Your Indulgence – Improve your treat selection while retaining its benefit, psychological or otherwise.
    • Strategy #4: Change Your Quantity – Improve (lessen) your treat quantity while retaining its benefit.
    • Strategy #5: Determine Your Personality – Embrace your demeanor – extremist, terminator, grazer, or moderate – and act accordingly.
  • Drastic action is not essential for such an emotional subject. Take one positive step, any positive step, and you’ll be better for it.

Action #38: Become a Road Warrior

  • Travel can be the mortal enemy of your consistently improving health.
  • Nutrition is not the be all and end all. The goal is not to stress so much about travel that it becomes all consuming.
  • Ten Relentless Road Rules to overcome travel:
    1. Pack strong, travel strong.
    2. Bring a cooler.
    3. Stay hydrated.
    4. Refresh your principles – don’t go hungry and think fat and protein first.
    5. Purchase and eat food while the going is good.
    6. Consider fasting.
    7. Next best is sometimes best – don’t let perfect be the enemy of the good.
    8. Leverage the Internet.
    9. Seek a supermarket or convenience store.
    10. When all else fails, do the best you can, and return to healthy eating during the next leg of travel.
  • Comfort on the road is proportional to experience on the road – the more experience you gain, the easier it gets.

Action #39: Navigate a Restaurant

  • Learning to navigate a restaurant is essential to long-term healthy eating success.
  • Start before you sit down. The best thing you can do for yourself is to look at the menu ahead of time.
  • Stressed out? If you know it is a less than ideal location, eat big beforehand, set rules with yourself ahead of time, and target the source of the stress you are feeling.
  • Mentally center your meal around the course offering the best option.
  • The wait staff is used to making modifications, so feel comfortable asking for one.
  • Use these strategies when you’re in a jam and you need a boost, not as a burden to your no strings attached restaurant experiences.

Action #40: Embrace the Social Situation

  • Social situations involve something that the road and restaurants do not: emotion.
  • Social Situation #1: Family:
    • Your family can be open and honest around you, which sometimes equates to a lack of filter and a passing of judgement.
    • Family situations are so difficult because they come with the longest standing habits of all, ones that usually lasted for decades.
    • The best way to help a family member is to lead by example, not by becoming a health preaching Tasmanian devil with a bullhorn.
    • Recruit them. Bring your family in on your actions.
  • Social Situation #2: Friends
    • If you don’t tell your friends what you are doing, you cannot expect their support.
    • Don’t hedge your bet by keeping them in the dark. Sharing your efforts and struggles takes your chance of success through the roof.
    • Whether conscious or sub-conscious, your positive efforts can cause others to feel self-conscious about their own efforts (or lack of them). Communicate and re-assert your need for their support, as well as their importance to you.
  • Social Situation #3: Acquaintances
    • They come with a lack of comfort, and, as a result, involve things like first impressions, peer pressure, and social decorum.
    • You don’t have to talk about your positive health change with them, but confident actions are key.
    • Instead of obsessing over what you are eating and drinking, embrace the social outing itself. Let food become second priority.
  • What’s the Relentless stance on alcohol? It revolves around your answer to the following four questions:
    1. How do you feel during and after? Mentally, digestively, etc.
    2. What comes with it? Mixers, etc.
    3. What does it inspire afterwards? Food, etc.
    4. Does it impact anything else? Sleep, stress, etc.

Action #41: Celebrate/Cope with Something Other than Food

  • Unless you re-frame the concept of food, it’s going to be a long, bumpy ride.
  • Unplugging from the food-centric matrix is simple, but it’s not easy. You’ll need:
    • A plan
    • Confidence
    • Consistency
  • The more you think things through for yourself, the more you put things into practice, and the more reward (look, feel, and perform) you take from the process, the more your confidence grows.
  • The next time you have something to celebrate, specifically plan something that does not revolve around food.
  • Prior to the next time you have something to stress about, specifically plan a coping mechanism that does not revolve around food.
  • You don’t need food and food does not define you. Enjoy it consciously and for its own reasons, not out of habit or obligation.

What’s All This, Roger?

I’m writing a book on nutrition. Step by step, day by day. Right here on this blog.

My goal is to distill 1,000 clients worth of experience into an action plan for you.

Your nutritional revolution begins now.

Follow along and execute the daily actions. Receive them directly to your inbox:

Get the Full Book

Like the Relentless Nutrition Action Plan?

You'll love it book form.

Learn More About the Action Plan
  • http://www.facebook.com/theresa.venglarikkohler Theresa Venglarik Kohler

    Roger,
    Thank you for this week’s actions!!! I have problems with all of these situations! I was a huge sugar-aholic and paleo has been awesome, but I’ve been glutonous on the weekends. Once I allow myself a little, it’s like I lose control. I really hope reading and re-reading this information will help me form a plan and stick to it. Thank you! –Theresa

    • http://rogerdickerman.com Roger Dickerman

      I’m glad this week helped you Theresa! Real-world eating is the hardest part of changing your nutrition for the better. Stick with it!

Posted by Roger Dickerman

Join the Newsletter

Stay in the loop about all things Relentless.

Get the Book

Like the Relentless Nutrition Action Plan?

You'll love it book form.

Learn More



Join the Newsletter

Stay in the loop about all things Relentless.

Follow on Facebook

Relentless Roger · RSS Feed