Last week we discussed how to stay on track while dining out. The next challenge we are going to tackle is that summer BBQ or party. We just finished a weekend of celebrations and fun. Hopefully you didn't blow all of your progress in a few days. If you did, don't panic, it's not the end of the world. It's just time to get back to basics. 

So what to do when your meal is in the hands of friends or family....

First, ask lots of questions. There is a way to not be weird about it, it just takes some forethought. Here's an example scenario: you're invited to a BBQ and asked to bring something to share. Hopefully on the invite they specified what the main dish would be, but let's assume they didn't. Let your host know you're excited to join them, appreciate the invite and ask, "What are you planning to serve? I want to make sure I bring a dish that compliments it well." Nothing too weird about that question. From there you might not need to ask more, however if they're serving something more complex than burgers, chicken, hot dogs, etc.. You can say, "That sounds delicious. Where did you get the recipe?". That may lead them to share more about the ingredients or to tell you that they're purchasing it pre-made. If it's the latter, it's easy enough to get the ingredients from the source. If it's homemade you will just have to hope that they expand more upon the ingredients while you're talking.  

Depending on the answers to the questions above, you'll now need to decide if you want to eat what's being served or eat before you go. When I was headed to a social recently, I was told they'd be having pizza. I don't eat pizza so I was sure to eat ahead of time, as I knew there was no way for me to modify that dish. If they're serving something like burgers, you can easily modify to fit your macro needs or taste.

Another option, if the main dish isn't your jam🤣, is to fill up on the healthier side dishes. Often times there is a broccoli salad, green salad, shrimp, meat and cheese tray, fruit (without the whipped cream and sweet dipping sauce) or bean salad. Any of those will give you a good mix of the things you need. Look for less sauce, choose an oil and vinegar base, nothing creamy. If you're not looking for mega carbs, skip the pasta and potato salads.

Here comes my biggest weakness....all those f-ing desserts! Why must all of my friends and family bring such enormous platters of brownies?!?!? Honestly, it's THE hardest part for me. I know this, so I am sure to steer very clear of the table. I know even if I'm full to the top, if I smell those brownies, I'm toast! I don't stand near it, I avoid it like it's the relative I can't stand to talk to. I have also learned that even one bite is too much for me. I'll just want more. If you have better self control and one bite will help you to steer clear for the rest of the event, then please have that one bite. You'll have to learn for yourself what helps you more. If the desserts aren't your kryptonite, apply the technique to the table that holds your personal weakness.

Now, don't go back. Resist the urge to continue grazing all through the event. Fill your plate, eat it and be done. The urge to keep grabbing and munching is pretty strong within a few feet of the food. Find a spot away from the food and enjoy the company of the people you're with. You came to the party for the people not the food, remember? Go enjoy those people and be proud of your healthy choices and self control!

Side note: With any food or situation, try to avoid deeming it as "bad", "cheating" or any other negative connotation. When you call it something negative, you feel guilt. When you feel guilt, you turn to comfort. Instead of creating a situation in which you'll feel these feelings, allow yourself grace, wiggle room and forgiveness. If you want a cookie EAT A DAMN COOKIE. Just don't eat the whole plate and you'll be just fine.