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January 14, 2019

Erin Boardman Wathen – Why can’t I stick to my diet

Did you have a New Year’s resolution to go on a particular diet? How’s that working out for you? Our guest today is a holistic weight loss coach and one of the first international food addiction counselors. She’s going to give you some tactics and strategies to help you along with your diet. Her name is Erin Boardman Wathen, and the book we’re going to talk about is Why Can’t I Stick To My Diet?

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Thank you!

Allan (1:10): Erin, welcome to 40+ Fitness.

Erin Boardman Wathen (1:14): Thank you so much for having me.

Allan (1:16): Your book, Why Can’t I Stick To My Diet?, I think is extremely timely, because we’re in the new year here and this is the time when people start their new diets, and it’s also the time when they quit their new diets. The word “diet” to me actually means what you’re eating. If you look in the dictionary, that’s what you’re eating. But we’ve kind of morphed the word over the years to mean a temporary state of eating, a restriction of doing something different than what we were doing before, almost with the intent that we’re going to go back to that later.

Erin Boardman Wathen (1:56): Yes.

Allan (1:57): But your book’s not about that.

Erin Boardman Wathen (1:59): No. My book is about how the fact that we go on diets is why we can’t stick to them, because it’s the way that you’re going to change your life, change your body composition, change all of those things, so you have a long-term approach. The reason why so many of us could not stick to our diet was because we went on a diet – the term that has become relevant, not the actual Webster’s Dictionary term, because we go on it like a Ferris wheel for example, where we always intend to get off of it at the wedding, the reunion, see the magic number, without any real commitment to the rest of our lives. And what I’ve noticed is a very important key to all of this is how and why we gain the weight in the first place. And it’s very often I hear this time of year, and I’ll hear it more in January: “I just enjoy the holidays.” There’s way more to it than enjoying the holidays. You also are eating cookies 24/7. So, we also need to really do a deep dive into why you gain the weight, how you gain the weight, and not just chalk it up to “That’s how life is.”

Allan (3:21): There was a point in the book where you said, “Looking back on it, I was not suffering from a lack of morals, nor was my life insufficient in some major way.” That sort of hit me in the chest, that we get into these episodes where we’re not living the way we want to live, and we then become the judge and jury of ourselves, and can be pretty harsh. Someone read the introduction to my book and they were like, “Allan, you’re way too harsh on yourself.” And I’m like, “No, I don’t think I was harsh enough.” But can you tell us a little bit about your backstory, because it was kind of fascinating to me? You shared so much, which was amazing, because it really opened my eyes to how we look to ourselves, how we’re perceived by others and how that all makes us into this stew of not living a whole life.

Erin Boardman Wathen (4:25): Yeah, no problem. I was definitely one of those kids whose mother had the right intention of never ever letting us have sugar, but when I had it, I was so enamored with it, I couldn’t eat it quickly enough and I had to get more, and had a very emotional and chemical reaction, looking back on it, from an early age. I distinctly remember my brother and I – he was years younger – Easter morning, I ate all my candy before we got to church, because there it was. I got older, I started dieting, but the sugar was very prevalent, especially in the ‘90s. For those of you who are younger or older than me – fat–free was what we were told was the way everything needed to be. Dean Ornish wrote a great book in the ‘80s talking about a certain type of diet for heart patients that somehow got distorted into everyone eating buckets of SnackWell’s. We used to when I was in college. So, the combination of my own predisposition to loving sugar, and everything having so much sugar at that time, because we took all the fat out. So, my weight definitely fluctuated; not enough that anyone ever really talked to me in a medical sense, or there was ever an intervention or anything like that. I was always under the radar because I, quote unquote, “looked normal”. I was a normal size and I always exercised, so my weight wasn’t too out of the normal range. But through all those years, I can look at every picture from my life and tell you how much I weighed, because I was always obsessed with how much I ate, “Can I be skinny by Friday? What’s going to fit?” It was this constant mental chatter going on constantly, constantly. I call it the white noise machine; it was always on, drowning out other things.

I didn’t understand intellectually as a person that it wasn’t because I was a bad person, it wasn’t because I was weak. It was because I was flat out addicted to sugar. I would catch myself having a disagreement with a friend or a family member and eating ice cream on the phone while I was arguing with them, in between bites. I would be getting in my points while eating fish food and standing in front of the refrigerator. Those episodes really made me realize there was way more to it than just “Erin likes sugar”. Everyone always thought it was so cute how much I liked sugar, like, “It’s so funny that you like sugar so much because you’re skinny.” And I’m like, “Well, I’m not skinny, but okay, fine.” But it was never a thing where anyone ever spoke to me about it seriously; none of my doctors, even though I was still getting acne and cavities in my 30s. No one ever asked me what I was eating, which is crazy to me. So, it definitely reached a point where on all those levels of acceptance I had to understand the reason I wasn’t the weight I wanted to be or the reason I was always kind of short with my husband, even though he would say I still am sometimes, is because I was always in some stage of sugar, either my blood sugar’s spiking, my blood sugar’s rising. I was constantly on this rollercoaster of sugar and Diet Coke. And the problem with diet soda, which a lot of us don’t understand is, the reason why we like it is because it tastes sweet, but it really messes with our brains and we end up needing, wanting, craving sugar even more. So it was a lot of sugar, artificial sweetener and a range of other symptoms.

Allan (8:31): I used to really have a bad addiction to Diet Coke. It wasn’t that I went around hiding it from people, because that just seemed to be normal. You’re walking around with a 44-oz Diet Coke. Why not? There are no calories. It’s not the lifestyle we really want to live, but it doesn’t register with us that we’re hurting ourselves. Whereas with candy, sugar and those types of things – and I think your favorite was the gummy bears – was that you had these in the console of your car, you had them stashed in places around the house. And even though you knew you wanted to get away from them, your body wouldn’t let you. Can you talk a little bit about sugar addiction and your experiences with it?

Erin Boardman Wathen (9:18): The thing about sugar addiction is, when you look back upon your life, you probably have pictures in your house, or your mother does, of you and your first birthday cake. We’re all celebrating, “Yay! Allan’s one! He’s going to get sugar. We’re going to light a candle.” So most of us have our first taste of sugar when we’re really, really young, way before we can even really understand it. And it’s so normalized. A lot of the food we eat currently for the average American person, so the standard American diet, is chock full of sugar we’re aware of. Most people will acknowledge there’s sugar in ice cream, for example. But sugar we’re not aware of, in things like hamburger buns or even juice. There’s orange juice or whatever fruit, and they add sugar into it to make it even sweeter. So, if you’re someone who is addicted to sugar, you could cut out the ice cream and the gummy bears, but unless you’re really aware of everything you’re eating, those hot dog buns are going to trigger your body to want more sugar. There are a lot of chemicals involved and dopamine receptors and a lot of science, but just to summarize it, which I think is easiest – the more sugar we eat, the more sugar we want, because like any drug, our body gets a tolerance going. For example, if you used to be able to only, quote unquote, “need” a medium Frappuccino, over time, the next one looks pretty good. That’s because your body’s craving more sugar. We might not even be aware of what’s going on, but that’s the behind the scenes science of why people end up with these gigantic drinks or smoothies or whatever, because “That sounds okay, but the bigger one sounds a little bit better.” That’s the sugar talking; that’s not your body talking.

Allan (11:30): All that time, I thought it was the caffeine talking, which it probably was, because that was my primary source of caffeine. I decided to give up the Diet Cokes, but I still relapse every once in a while, but not very often. I decided I needed the caffeine, so I shifted over to black coffee. And it took me a little while. I actually had to use fruit as a bridge to get me over to drinking black coffee, but I was able to eventually get out from under what I would call a Diet Coke addiction.

Erin Boardman Wathen (12:07): I distinctly remember the same thing. I kind of prioritize which Diet Cokes meant the most to me, body-wise, craving, that sort of a concept. But that 4:00 p.m. one, I used to have when my kids would come home from school and everybody is in a bad mood. I’m making dinner or going to soccer. There’ll be times now where all of a sudden, out of the blue, I need a Diet Coke. I’ll look at my watch and it’s 4:00 or 5:00. It’s been years, but I’ll still have that, “Ding, ding, ding, ding, ding! A Diet Coke would help!” And the thing is, if you are someone who’s got a problem with Diet Coke, it’s really easy to get one. You could just send your kid into the grocery store and they could bring you one out. We have a problem with these sorts of foods and drinks in our current environment, with the way the grocery stores are set up, and even things like going to get paper and there’s a row of candy before you check out at Staples. You really have to make a conscious effort to be aware of where all this stuff lies, because it isn’t like alcohol that’s in bars. Sugar is in everything, it’s everywhere. People love to give it to you as gifts, as “Thank You’s”, samples at Costco. But being aware of everything it’s in, or saying “No, thank you” until you know otherwise is something I’ve had to learn over time. Sugar addiction is one of those things where it’s so easy to trigger it again, even if you’ve been off of it for weeks and months, because your body is still kind of longing for it a little bit. And then there’s also the psychological component of, “A 4:00 o’clock Diet Coke would really help my kids be less irritating. It would fix it. My kids would whine less if I had a Diet Coke, the homework would be easier.” So, the physical and all the other aspects of when we get in these habits. And then our body is also interested in having it. It becomes a lot more of a process than just not having the ice cream. It also becomes reading every label and being very aware of what’s in your salad dressing, because even if we have the greatest intentions, if we’re always triggering ourselves for sugar without even meaning to, with a Diet Coke for example – it’s really hard to get away from it.

Allan (14:47): I like how in the book you’ve given us basically four guidelines, because the way I look at it is, one, I believe humans are opportunistic eaters. When we were foraging and hunting, that was perfect. We came upon a field of blueberries in the spring – it’s time to fatten up for the fall and winter, so go ahead, gorge yourself on the blueberries until they’re gone. And then they’re gone. But today you walk into a grocery store and 95% of it is sugar-laden crap.

Erin Boardman Wathen (15:17): Totally.

Allan (15:18): Your four guidelines give what I feel is a really good, solid base model for someone to go through their daily eating and figure out how to make it work for them. Do you mind going through your four guidelines?

Erin Boardman Wathen (15:31): Yeah, no problem. A food plan is something you stay on, it’s how you live your life. It’s from here till whenever. It’s not the “skinny by Friday” concept, or the reunion. It’s just how you’re living. I really thought a lot about all my nutrition knowledge, all my behavioral knowledge, all those things, and how to summarize it as quickly and as succinctly as possible. And I got to the four fundamentals because I think anything less than five on your hand is easy to remember, but also because if you stick to these things you will pretty much be okay. Even though they’re very simple – the amount of words or the amount of numbers – it doesn’t mean that it isn’t broad in its scope. So, first of all, stick to the perimeter of the grocery store. If you think about your average American grocery store, there’s fruit and vegetables on one wall, meat is always on the back, by the freezers, and the other wall is usually dairy. And you have oils and stuff in there somewhere. But we don’t really need anything in the middle. That’s where the Wheat Thins live, and the Granola, and all of the things that trip us up, that just decrease our quality of life. So, the first one is always stick to the perimeter or the grocery store, not just when you’re in the grocery store, but also in life. So if you’re going out to dinner and they put the bread down, you don’t really need the bread. You don’t need all of those refined carbohydrates.

Allan (17:19): I get really weird looks when I go to a conference and I pass the bread and I don’t take one. And then I don’t eat my dessert, and they’re just looking at me like…

Erin Boardman Wathen (17:30): Like, “What’s wrong with that guy?” Also, when I was doing my food plan, it was really important to me to have it not be ridiculous for normal people. By “normal people”, I mean average budgets in average parts of the world, not people that are going to go to five different grocery stores to get all the ingredients and spend hours in the kitchen and having a ton of extra cash. I’m talking normal food like chicken, broccoli, olive oil, things you can get in a regular grocery store. So, stick to the perimeters is always the first thing. The second is, three meals a day. Now if you’re an intermittent faster, you can say your coffee is one of them. But we don’t need to snack. We’re just in this habit of three meals a day and two snacks, and you always have dessert, like you were saying, or the bread. If we’re eating the right amount of food and the right portions, we can go very easily from lunch till dinner. We’re just used to having a snack, because everyone was always telling us we had to have snacks all the time. And look, there are so many snack foods available. So, we don’t need to be eating as often. And almost always the snacks we go to are some sort of chips or a bar or something that’s not really nutritious. It’s just empty calories, empty bag, empty everything.

Allan (19:12): The real thing here is, once people get off the sugar, they’ll start to recognize that the reason they were hungry at 10:00 and then again at 3:00 was the low blood sugar. They had a high blood sugar before, after they ate breakfast, because it’s orange juice, a bagel and a cup of coffee with three teaspoons of sugar in it. Their blood sugar spikes, and then by 10:00 their blood sugar’s plummeting and their body’s screaming at them, “Give me more.” So once you get to that whole food, like you said, walking around the perimeter of the store, that’s actually going to make this three meals per day a whole lot easier.

Erin Boardman Wathen (19:49): Absolutely. The reason why people are ravenous at 4:00, a lot of it is because they didn’t eat enough fat at lunch. It all kind of goes together – we’re not eating enough in one meal, so then we have a snack in between. It’s this whole domino effect with one bad choice leads to another bad choice, leads to you’re eating from the time you get home from work until you’re asleep. You had the best intentions in the world at 6:00 that morning and you’re going to bed at 10:00 and you’re like, “What did I just do?” Because you’re eating sugar all day long. And it’s really easy to keep eating it, because it’s in everything. I’ve had clients who had two or three barbecue potato chips and are craving sugar for a week, and they’re like, “I don’t know what I did to myself.” I’m like, “Tell me everything you ate.” It’ll come down to a couple of barbecue chips, because there’s sugar in there, it triggered them. They, for whatever reason, weren’t cognizant of it. Next thing you know, they’re stealing their kids’ Halloween candy. It’s a slippery slope sometimes.

Allan (21:00): It’s the parent tax.

Erin Boardman Wathen (21:04): Yeah, Dad tax, right? So, you have three meals a day, the perimeter of the grocery store. I also talk a lot about meal planning, and not just “On Sunday I make batches of chicken” sort of thing, which is great if you do that, but also not making any food decisions on the fly. You should pretty much know what you’re eating every day, because it follows your meal plan. But also if you know you’re going out somewhere, look at the menu ahead of time if it’s someplace new. You shouldn’t be looking for excitement in your food. Your food shouldn’t be entertainment, it shouldn’t be your fun, it shouldn’t be your friend. It really is all you need to get from A to B in your lives, but we’ve made it into something else. So, meal planning is making sure you have all the right stuff in your house, but it’s also knowing the night before what you’re going to eat tomorrow. Not just what you feel like it going to the grocery store when you’re starving. Next thing you know, you have five cups of ice cream because it seemed like a really good idea. So, planning ahead and having that awareness, not when you’re in the moment of, “I’m not going to have dessert at that conference, because it never serves me. I feel really tired afterwards and I can’t do my work back in my hotel room or at the meet and greet or whatever.” When you chose not to have the bread and the desert, you probably made that decision a long time before you were in that situation.

Allan (22:40): I know when I walk into a conference, if it’s a buffet, there are tables I can select to go to or not go to. But if they’re bringing the food out, I know 99% of the time they’ll come out with a bread bowl, then they’ll bring out your salad, then your dish. And your dessert’s sitting right there in front of you the whole time. I don’t even look at the desert as a food item. I look at it as decoration on the table.

Erin Boardman Wathen (23:04): It’s entertainment, right?

Allan (23:05): It is. And I know everybody else is trying to chow through their food so that they can hit that cake. I’ll easily pass the bread and the butter. It took me really a long, long time to train myself to do that, and it kind of touches on one of the things you talked about in your four guidelines. I make sure, in a normal sense, that I’m getting enough fat. I’m not eating low fat. I’m eating high fat, low carb. I’m eating whole foods and my body is pretty much nutrient-dense because I’m making sure to get good, high quality food. I’m planning for that. I’ll go on to Thrive Market later today and order some organic meat shipped to my house, because that’s what I want to have. My local grocery stores are not really good at having enough variety of meat. So I’ll order my meat, they deliver it to my house in a few days, I’ll start thawing it out and that’s my food for next week. I like how you put all those together because I do think they give us a really good foundation moving forward. Now, we’re always going to run into the folks that say you can still have your cake, you can still have some bread; you just have to do it in moderation. It’s all calories in, calories out. This is another unique thing about sugar addiction – just like with all addictions, some of us can get off of an addiction really quickly and some of us cannot. Moderation might work for one out of 100 people, but tell me why moderation is not really the route that most of us should be taking.

Erin Boardman Wathen (24:48): First of all, moderation is like the unicorn. It’s rare that someone can just have a bite of cake, just a bite. Odds are they’re going to eat half of the piece, all of the piece, many more pieces. We need to look at food not just as beautiful and nutritious; it’s also a chemical reaction that happens. When we chew it, we start digestion. All these things happen internally when you just think you’re eating lunch. So, when we invite those chemicals into our body – and cake is a good example because you have sugar and flour, so you’ve got double dose – our body is going to think, “This is a really great idea.” Our pleasure sensors, dopamine, is very excited by this introduction. So that one bite is sort of like, “What do you mean? That’s it?” Kind of leaving it high and dry. Where if you never go there in the first place, you might see the cake, acknowledge the cake, be aware of the cake at the conference. But having just one bite and not going into a full-fledged sugar thing later, or bread, depending on who you are, is very, very unlikely, just based on the chemicals. Now, some people don’t care about that kind of thing. Some people don’t care about sweets, but they really can go for bread, like pizza, donuts, whatever. And it’s the bread. The way that we’ve gotten flour and sugar too nowadays – it’s so ground, it’s so refined, it’s so processed. It’s pretty close to our brain, because they’re both quick acting carbohydrates. What a lot of people don’t understand is that everything we eat, at the end of the day, has to fit under three macronutrients – carbs, fat, or protein. Sugar and grains are both carbs, and they’re quick acting carbs, compared to broccoli, which is slower. Not as exciting as cake. It’s also a carbohydrate, but it’s not one of the ones that will jack up your blood sugar and create this whole craving thing and have you start drooling. While a bite of cake, most of the time for most people, they’ll have a very difficult chemical and I guess psychological reaction to only having a little bit of it. If you notice all those mini muffins get eaten just as quickly as the big muffins, if not sooner, because they seem so innocent and because they’re little and cute.

And I remember moderation. Moderation was very big in the ‘90s; it still is very big with a lot of commercial diet plans. Even the whole “cheat day” concept is a take off of moderation. But to have all of those things reintroduced to your body and say it’s only going to be at that one meal is very difficult. Also, when we’ve been using food as entertainment, as our friend, as whatever emotional need we had at the time, you’re also bringing that up and up again with those foods. Chocolate cake could have also been what your grandmother used to make when you went over there on holidays or whatever. So there’s a lot of stuff around the chocolate cake that isn’t just the chemicals; it’s also going to be how you remember it. And what’s really interesting too is there’s this thing that happens when we get off of sugar and then we have it again. You’re probably used to the concept of a relapse with an alcoholic or a drug addict. But this thing is called “euphoric recall”. So, if we’re off of sugar and then we decide to have the bite of chocolate cake, because moderation is this thing we all believe in – it will actually taste better, because our body will want us to indulge more. That’s why when people relapse on any of these substances, it’s so much harder for them to get off of it than it was the first time, because your body is working against you. So, my take is, just stay away from it completely because moderation, like I said, is like the unicorn. It doesn’t really exist.

Allan (29:33): That takes me back to my concept of opportunistic eaters. They didn’t come up on a field of chocolate cake and start binging on it. There was some true nutrition in the berries, the fruits or whatever they found in that valley. Yes, for a period of time they went nuts because, like you said, it tastes wonderful because they’ve been seven, eight months without having any of it. And now here it is in abundant supply. Go ahead and eat it because at that point it was very, very healthy. I can tell you there was probably no moderation whatsoever if they were traveling around forging and found a big field of fruit. They would go nuts, but they needed to. That was a survival mechanism. And today we don’t really need that. Foods that are around us are not as nutritious as necessary, so moderation is going to be something that is not going to work for the vast majority of us. It’ll be, like you said, the unicorn that went out there and did it and said they can still have their cheat day and they’re fine. But for a lot of people, once they have that cheat, that little slip, then they start this rationalization of, “Well, I did have the cake, so I’ve kind of blown today. I guess I’ll go ahead and order a regular Coke and I’ll go ahead and get some popcorn at the movies.” They wake up the next morning and they’re like, “I really want to stop by Starbucks and get a Frappuccino.” And so the slip, while it was a single event, it now becomes a cascading mess. Can you talk to us a little bit about slips and how we can deal with those?

Erin Boardman Wathen (31:15): The thing about a slip is – let’s use the chocolate cake thing because it’s nice and easy. It seems like it’s no big deal, but we need to be very aware, like you said, the foragers. We’re not that far away in our bodies from that mindset. We have technology, and isn’t it great we can get everyone on our smartphone? Our bodies are still thinking “feast or famine” and “Is this fight or flight?” when you’re in a car accident. All these evolutionary responses kick in because we still have a lot of them lurking around. With a slip, when we reintroduce the sugar, our body is really, really happy about it, and then our brain decides, “We’re going to make it taste even better to her just to get her to eat more of it.” So here comes euphoric recall, yay! And then we start the internal nonsense of, “I’ve already blown it” or, “It’s okay to have dessert. It’s normal to gain weight in the holidays”, “Well, I’ve already gone there today, so let’s go there more.” The whole, “I have one flat tire; let’s make them all flat.” Next thing you know, we’ve talked ourselves into an entire crazy amount of food that we didn’t really think about eating. We just find ourselves eating it, because that cheat slip or that moderation slip, whatever you’re going to call that bite of chocolate cake, can easily morph into a cheat meal, a cheat day, a cheat weekend, a cheat week, just cheating. If we have that first slip, which is known to happen, it’s how we handle it. If we have the whole, “We’re going to flatten the other three tires because one tire’s flat” in our brains – that is not your best interest talking to you. That is the primal need for having stuff, and the hunting and gathering, all that other sort of analogies. That is not your best interest. Your best interest is to go brush your teeth, get some water, get away from the cake, and be very aware the next couple of days are not going to be very pleasant because your body is going to be jouncing for sugar. And that’s okay. That doesn’t mean you have to follow through though. But if you make that chocolate cake that you’re a bad person, there’s no point trying to eat right anyway, it’s normal… When you start talking yourself into how it was okay, then you’re definitely off in the wrong direction.

Allan (34:04): I’m going to steal that three car tires analogy, because I really do like that. I define “wellness” as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

Erin Boardman Wathen (34:23): I thought about this before you asked me, so I definitely have a bit of an answer planned. We didn’t get to it, but my last fundamental of eating is to always have fat, protein, a low glycemic carb and fiber every time we eat. That will do a lot of good things, but it will also help regulate our blood sugar. When our blood sugar is not like a rollercoaster, when it’s nice and slowly processing food, it’s a lot easier to stay in that mental space. So we’re thinking about how to stay well. We’re in a place where we make the right decisions, where we’re going for the water and not the Diet Coke. Having a good handle on your blood sugar is a really good place to start, as far as staying well. Everything starts with our thoughts, right? If we’re thinking that we’re going to beat the system with sugar because we’re going to be that one person that’s going to be able to only have a bite – that’s going against own best interests. So, having a really good handle on your blood sugar is a very good place to start. So that’s number one.

Number two is to really spend a lot of time and think about how you want to feel and how you want to look six months from now, a month from now. All those dates and times just seem to happen to us, but actually, we have a lot of time before. For example, January 2nd is a notorious big dieting day, because the holidays are over and all these other things. Everyone’s pants are kind of tight. What if back in early December you sat down and thought about, “How do I want to feel on January 2nd? Do I want to feel like a busted can of buscuits, like I have all the other years before, or do I want to feel like I’m starting off 2019 with my best foot forward?” Think about both scenarios, because both scenarios are available to you, but one is going to put you in the right direction for a higher level of wellbeing, and the other one is going to get you where you’ve always gotten, which is probably breaking your diet by February 8th, which I think is the usual date most people fall off the wagon with their year-end resolutions. So really having a lot of mindset work, visualization and being realistic with what result you want and how you’re going to need to get there. You can’t feel your best on January 2nd if you’re eating nothing but cookies and drinking chocolate martinis the month beforehand. That’s not how it works. So, visualizing and thinking about what your future self really wants and needs is not for you to completely go off the wagon and go crazy over the holidays, and then January 2nd decide you’re going to starve yourself and do green juice, which is putting yourself in another extreme tailspin. So, that’s the second one.

My last one would be to be really cognizant of portions, because often times we have no idea what a serving is. We just think it’s till the bowl’s full, or whatever they serve us. If when we’re home, we weigh and measure all of the things we’re eating, we have an idea of what exactly six ounces of beef looks like. So when we’re in a restaurant and we see this huge piece of meat, we know it’s not one serving, even though they gave it to us on a plate. There’s actually enough meat for three meals there. So just being aware of that, like you said, opportunistic eaters, that if someone gives us a plate with a giant steak, a lot of people will try to eat it all, because it’s expensive or it’s special or it’s your birthday, when actually you’re eating three times the amount of meat you would be eating if you made it at home. So being very aware of portions and how crazy our portions are right now. A really good and cheap way to get a hold of this is regular old measuring cups when you’re at your house, and get a food scale, because when we’re out in the world and we’re presented with these gigantic portions, we understand that there’s no reason for us to finish it. But there’s this tendency to do it just the same.

Allan (39:08): I agree. Those were wonderful. Thank you for that. If someone wanted to get in touch with you, learn more about the book, Why Can’t I Stick To My Diet?, where would you like me to send them?

Erin Boardman Wathen (39:18): The book is going to be in bookstores on December 18th, but before then you can pre-order it on Amazon or BarnesAndNoble.com. And they can get in touch with me on my website. It’s pretty easy – it’s ErinWathenWellness.com. All my information is right there. My Instagram – same handle, Facebook – same handle. It’s pretty streamlined.

Allan (39:39): Good deal. This is episode 364, so you can go to 40PlusFitnessPodcast.com/364, and I’ll be sure to have all the links there. Erin, thank you so much for being a part of 40+ Fitness.

Erin Boardman Wathen (39:52): Thank you for having me.

I hope you enjoyed that conversation as much as I did. You know I’m not a big fan of diets and weight loss procedures, things that we’re doing to try to lose weight. I think there are other health markers that are much more important, like your lab results. Now, if you haven’t had labs done in a while and maybe you just don’t want to go to your doctor or your doctor doesn’t really order you the kind of labs that you’re interested in knowing about, you can go to YourLabwork.com. It’s a company that will actually do the labs you want them to do. You tell them what you want, they get a doctor involved, the doctor does the things that he’s supposed to do. You show up at a Quest Center and they take your lab works. I have an agreement with them. You can go to 40PlusFitnessPodcast.com/Lab – very good prices on their lab work. And they give me an education piece so I can do a little bit of deep diving into what the labs mean. I went through and had a full panel done, so really, really deep cholesterol, hormones, pretty much all of it, and got all the way down to the particle counts. Really, really detailed information; more information than my doctor would normally go for. I have that now as a benchmark for the year, so as I do things for my health and fitness over the course of this year, I now have a really good benchmark to measure my performance as we go. So, you can go to 40PlusFitnessPodcast.com/Lab and order any kind of lab work that you want done. Like I said, go down to a Quest Center. They’ve got all the paperwork done, they’ve prepaid for your labs there. You just show up, give up a little bit of blood, and they send you the results within a couple of weeks. So go to 40PlusFitnessPodcast.com/Lab.

Also, I got my books in. If you would like a signed copy of The Wellness Roadmap, you can go to 40PlusFitnessPodcast.com/Hardbound if you want the hardbound edition, or go to 40PlusFitnessPodcast.com/Paperback if you would like the paperback edition. Again, that’s 40PlusFitnessPodcast.com/Hardbound or 40PlusFitnessPodcast.com/Paperback. I’m charging the same price you’d pay on Amazon. I’m eating the shipping. But I will send you a signed copy during the month of January, because remember, I’m moving to Panama in February so I can only do this through the month of January. And I’m going to do this until the books run out. So, go ahead and get on and order that: 40PlusFitnessPodcast.com/Hardbound or 40PlusFitnessPodcast.com/Paperback. Thank you.

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