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Let's Say Hello

[00:03:18.790] – Allan
Hey, Ras. How are things?

[00:03:20.570] – Rachel
Good, Allan. How are you today?

[00:03:22.810] – Allan
I'm doing pretty good. We've worked through kind of our first major holiday season here in Panama. Tomorrow is also a holiday here. They have three independence days in Panama because they're Spanish influence when they were under Spain as a part of Colombia. And then Colombia got away from Spain. And then with a little bit of assistance from the United States, Panama was broken off from Colombia. So they call independence from Columbia. And then now they had the third one, which is independence from the United States. When President Carter gave over the Panama Canal, we were occupying the canal zone for most of the time.

[00:04:12.470] – Allan
That canal existed because we came down and created the country and dug it. But then the United States pulls out about the time that Carter was in office. They also do an independent state for that. The biggest one they have is they do Spain, and then they do Columbia. Those are the big ones. But from a true independence and their own country and their own revenue and everything, this last one is really where they're now. Okay. You're on your own. And they've done well with the canal.

[00:04:48.650] – Allan
They redeveloped a lot of the areas where the military bases were and so pretty cool deal. We've had all these holidays and we've had different people in, like, really different people in. And so it's just been kind of this interesting moment. And then Tammy got sick just after that, just after the holiday, she got sick. And so now it's like, okay, I have to run the place. I have to check people in. I have to check out. It's like, okay. But that said it's nice because it's not like I have to be on 24/7 people understand, it's a bed and breakfast and not a hotel where you go down to the front desk at 03:00 in the morning and ask for something, so far.

[00:05:38.290] – Allan
But it is kind of a little hectic just checking doing the things you do to run a six room bed and breakfast and do the podcast and do my online training and own the gym. So there's a lot of moving parts in my life right now, but I'm pretty excited about all of it as we go into this final season of the year. And so, yeah, I'm happy where we're going, but it's a lot of work. But we're now making it. And we're actually seeing income from a bed and breakfast, which is so exciting.

[00:06:11.810] – Rachel
I love that. That's wonderful. I'm very happy for you. I hope Tammy feels better soon, but that's so exciting to see your bed and breakfast getting right off the ground.

[00:06:21.390] – Allan
Yeah. So I did the accounting. I'm the accountant, too.

[00:06:26.560] – Rachel
Okay.

[00:06:28.450] – Allan
And the bellboy, sometimes front desk staff and sometimes maintenance and whatever needs to get done. But yeah. So she had a horrible October because we were right at the beginning. We opened the middle of October, which we're buying all this food in anticipation of all the people that are checking in the first week of November. And then we had one room night in October, 1 night in October. But one room, one night that we had someone booked. And then after that, it's like, okay, now we've got bookings.

[00:07:05.760] – Allan
Now we've got this and people coming in and people walking up like, just before recording. So it's good. It's really good.

[00:07:14.720] – Rachel
That's fantastic. I'm so glad to hear that.

[00:07:17.400] – Allan
So how are things up there?

[00:07:18.810] – Rachel
Oh, good. I'm in the middle of packing my suitcase, so I'm pretty excited. In a couple of days, I'll be heading down to Pensacola Beach, even though it's not super hot down there. I'm actually going to be leaving Michigan at our first snow. So I'm kind of a little sad that I'm going to miss the first snow, but not that sad.

[00:07:41.210] – Allan
But, you know, the first snow is never the best snow.

[00:07:43.920] – Rachel
No.

[00:07:44.880] – Allan
Because if it comes and then it warms up that day and then it's flushing, it's gone. You're like, okay, what's pretty now it's just black and ugly. It's just dirty and ugly. And it's like, so we need a good freeze coating on the ground and then it sticks, and then we're good. That's the kind of snow you want. So you'll come back to that.

[00:08:03.140] – Rachel
I'll come back to that probably. Yeah. I think you're expecting about three inches of snow when I leave, so I need to go find my snow shovel for the kids.

[00:08:14.130] – Allan
Put them to work.

[00:08:15.130] – Rachel
Absolutely.

[00:08:16.060] – Allan
Got to keep it clean if you want me to come back.

[00:08:18.400] – Rachel
That's right.

[00:08:19.200] – Allan
Yeah. I saw Mike was already down in Pace, so I guess you're headed down there, which is nice.

[00:08:25.860] – Rachel
Yeah. He's actually working this week. And then next week we both get to take a vacation. So I'm pretty excited.

[00:08:31.540] – Allan
Yeah. Good. We'll tell everybody down there we miss them.

[00:08:34.790] – Rachel
Absolutely.

[00:08:36.090] – Allan
All right. So let's go ahead and have this conversation about how to deal with these holidays we're taking.

[00:08:42.410] – Rachel
Perfect.

Discussion

How to survive potluck/group meals without blowing your weight loss effort.

Did you know it's eating season? Yeah, it sure is. As we approach Thanksgiving in the United States, and there's a lot of eating seasons that are coming up. A lot of eating events, I might say, as we go into this New Year and isn't going towards the new year, this is eating season. There's no other way around it.

And so where we're going to find ourselves is going to office potlucks extended family meals. Or in my case, there's a group of us friends here in Bocas that are going to get together. Tammy ordered the Turkey. I'm pretty sure I'll be cooking it, which I enjoy doing. I actually really do enjoy cooking a Turkey. So I'll be making the Turkey, and I'll probably be carrying some other things but otherwise it's pretty much potluck, which means everybody's going to be bringing different things. And I can pretty much guarantee you that most of the things that are going to be around there, including beer and wine and everything else, are not really going to fit my plan.

If I want to stay on track of cutting some body weight as I go towards the upcoming events that I have. So if you're on a weight loss journey right now and you're facing eating season, you need a plan I'm going to share with you a few of the cool things or things I think of when I'm looking at an event like this or looking at the season like this and what I'll do. And I hope that you'll do as you go into it. So as we get ready to go into this process, there's a few things that we want to do now.

The first one is, do you want to make this a full detour? Do you want to go completely off plan and say, okay, it's fine. I'm on holiday. It's a holiday. I'm going to a holiday event. I'm going to eat Aunt Martha's cookies. I'm going to do this. I'm going to eat that, and I'm not going to care about it. And if you do, I'm going to say, Please enjoy it. Enjoy the crap out of it. Enjoy it. And we'll talk about that in more detail later.

The second one is if you decide you're not going on a full detour, you're going to have to do some planning, and that means you've got to know how you're going to approach that and what you're going to be doing and maybe some of your rules. And obviously, then with rules, there's structure. So you're going to have to set a structure for how you do things. And there are different ways that you can make these events easier to manage. And then finally, I want to talk to you about how we can take and make distractions that will keep us from potentially overeating mindlessly.

Okay. And so I'm going to talk about each of those three things if you decide this is not a full detour. But let's talk about the full detour first. Now, most of the time you're doing these things, they're not just events where you don't care about the people that are there. You're either doing this with the work colleagues, you're doing this with friends, you're doing this with family. And so these are social connections. And social connections are really important in the studying of the blue zones, which are the areas where people tend to live the longest.

They've noticed a common core component that those individuals have very strong social bonds. If you're going to live a long time, you do that because you've got connection. So realize that these events, these meals are a part of that social connection. And we see this in a lot of different things. But probably the best way I can articulate. It would be in the breaking of bread. We break bread with people we're close to, and that's kind of a symbolic we're together as a family. We're together as friends.

And that's a connection. Now the other thing to think about as you go into this, because whether you make a full detour or not is, as I mentioned, if Martha gets upset, if you don't eat her cookies, then are you really ready to go in and have that conversation? Or if you're on a certain way of eating, let's say you're going low carb and you're there and you're going to spend most of the day explaining to your family how you're not going to have a heart attack.

That's not going to be an enjoyable environment. Sometimes it's not worth going in and having this argument because you're now avoiding 99% of the food that's there. But if you're ready to do that, then that's cool. But if you want to go on the full detour, you kind of eliminate that because you can have a little bit of all these things. And while you might not be on plan, at least you know you're not on plan and you've made the conscious decision beforehand to do that.

So this is not just some random thing you knew going in, you were going on full detour and you're going to enjoy it. And then the final bit is when you go on a full detour. Now it completely removes all the guilt and all the stress out of all this, at least from a food perspective, because you can go in and basically not care what you eat. You maybe don't even care how much you eat. So those concepts are really important. If you want to really enjoy this meal, really enjoy this time, but pick your battles.

You can't do this every week, every time or you're going to slide. You're going to slide during the season. So I would just say if you're going to go into eating season, you're going to go into a potluck particularly, and you're going to just go full bore and make it a detour. Number one, enjoy it. But number two, just realize that you are off plan. You're going to have to get back on the road as quickly as you possibly can.

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Now, let's say you decide. No, I'm not going to make this a full detour, but I might want to do something a little bit different, so maybe a little bit of both. Eat your cake and have it, too. My first thing about planning and this is where we're going to go next, because when you go into one of these events, if you don't have a plan, you're going to struggle because you're going to see foods that you want.

You're going to see foods that you just have almost an urge for now that you've seen them and smelled them and tasted or maybe tasted them. Now you're going to want more. So as you go in, one of the things to consider is that the food that's there is maybe not always yours. So if you're going to bring the food, if you're part of the structure of bringing food like for a potluck, bring real food dishes, focus on protein and vegetables. And if you really want to get meticulous about this and do it right, I would encourage you to bring both.

As I mentioned earlier, I'm bringing the Turkey. I'm also probably going to bring some vegetables. Okay, so I'll bring the Turkey. I'll probably bring some vegetables. I don't think I could get my hands on some cranberry, so I won't be able to make cranberry sauce. But I'm going to go in and make at least the protein and the vegetables. So I have that readily available as a fallback to bulk up my plate to fill my plate with the foods that I know I can and should eat versus other foods that might be there.

I don't want to get myself stuck with what's there because I brought a bad dish. They brought bad dishes, that's all there is. So if you can and you're part of this, providing the food, bring real food dishes. You can still make them taste great. People love my Turkey. They may not eat my vegetables, but that's neither here nor there, which brings me up to my next point. Be prepared to bring home leftovers a lot of times. If you're bringing steamed vegetables. A lot of people are just going to walk right past them.

But if you brought steamed vegetables with a side of, say, a cheese sauce that they could pour over it, then they might do it. But if they don't just be prepared and realize you might be bringing some of your food back home. And that should be totally cool to you. Be prepared for that. Don't get yourself emotionally involved in your dish. They didn't like my steamed broccoli. I wonder why. You know why that's not what they eat on a day to day basis. And it's not the kind of crazy food they want for the holiday.

So it's not going to fit what they want. And so just realize, fine, you had the food you wanted to have and you had it there. And that's cool when you upset a few people as possible. And that's why I talk about why you might want to consider this a full detour. But if you want to make it a partial detour, bring some of your own. Bring your own protein, bring some of your own vegetables and go that way. Another thing of planning you can do if you just don't want to eat too much or eat too much of that stuff is to eat a little before you go.

Okay, so having a small, healthy meal before you get there means you're not going to arrive at what's basically a buffet potluck. You're not going to arrive there hungry and have the tendency to overload your plate. They tell you not to shop when you're hungry, and I'll tell you not to go to a potluck when you're hungry because you will overeat you can't help it. And then the final thing I'll say is this is make sure you're hydrated, so drink plenty of water, make sure you get your electrolytes, make sure you're hydrated going into it, because again, thirst can feel like hunger.

And if you go in hungry, you're probably going to overeat. So three things I'd say under planning is if you can and you're part of the food, bring healthier options that are made from real food. They can still be delicious. They can still be great, but make them out of real food. Second is to eat before you go, if that makes sense so that you don't arrive super hungry. And then three, make sure you're hydrated. If you'll do those things, you can get through the basis of setting up to go through your potluck without really having a hold back, you're in a good position.

Now, the second stage of this is to have a structure. So structure basically means that as you go through it, you have kind of a set of rules. And the first rule I'd say, is if there's different size plates because a lot of times you're at a family meeting and yeah, they got multiple sets of plates out. Go with a smaller plate, a smaller plate, you fill a smaller plate, you're going to get adequate number of protein. And we're going to talk about that in a minute, adequate amount of food and it's going to be on a smaller plate.

It'll feel like you're eating more. Okay, beyond the smaller plate as you approach the buffet or you approach the potlot, focus on the protein first. I've noticed when I go into a buffet, particularly that they tend to put the salad and vegetables first and they put the protein on the back. They do that from a cost perspective. They know that if you load your plate up with this other stuff, by the time you get to the meat, you're not going to use much of it. And I'm going to tell you to do that completely backwards.

And this is not about saving money or costing money. It's a function of the protein is going to serve you better. You're going to be better satiated and you're going to eat less. So focus on the protein. Now, a few things I'll tell you about that a portion of protein is about the size of your palm. Okay, so getting one or two of those on your plate first is key better if it's not souped up and gravy or a whole lot of other stuff. But basically making sure you have two types of one or two servings of protein.

And if it's baked, broiled or grilled even better. But focus on that first. So in the case of a Thanksgiving thing, go for the Turkey, and it can be the dark meat or the light meat doesn't matter. But go after that first. Okay, then go over vegetables and look for vegetables again that are not in casseroles and all this other creamy stuff with the little onion stuff on top. Avoid that kind of stuff. Focus on the vegetables that are well prepared and you know them, you see them.

So go for the protein, then the vegetables. And then if you're going to get some of the other stuff, maybe a dessert or maybe a little of this or a little bit of that. Just get a little bit. You don't need to load your plate up with a full serving of those things. So if you can take a partial serving, do that. So if you want a little bit of Aunt Martha's cookie, break the cookie in half and have half of it. If you want to go in for some of those creamy things, we talked about the casseroles and this and that and the other or this fruit salad or that or this dessert or that this pie that get a little piece, take a part of the piece, put that on your plate and then take your time and savor it.

We're going to talk about that in a minute. Okay. The second structure to this or third structure, I guess now is to eat slow. Okay. Eating slow by maybe putting your fork down between each bite. Having conversations with people where you're not eating during the conversation or during the talk can go a long way towards slowing you down and letting your body's natural satiety kick in to a point where you know that you're full and then you don't necessarily have to feel compelled to eat the whole plate of food.

You eat what you want to eat and then you stop. So if you feel like you're getting full, it's easier to stop, but you have to eat slow to make that happen. Also during the evening, during the day, whenever make sure you're drinking water. Okay. Yeah, you might have a beer, you might have some wine, you might have something else, but make sure you're also drinking water that will slow down everything. It'll make you feel Fuller. It'll help with the hydration so you won't feel any hungrier and it'll slow down your drinking.

So make sure you're drinking plenty of water during this. And then after you do your first round dump your plate, you're done. Most of us are not going to need a second or third or fourth serving because that's not going to serve us. We got what we needed from the first plate, we got our protein, we got our vegetables and a little bit of everything else that we wanted to taste, and now we're done. So throw your plate away so you avoid seconds and more and then move away from the food.

The closer you are to the food, the more likely you're going to be compelled to go again. So move away from the food, particularly if it's food that's going to tempt you. So if you happen to be sitting close to the dessert and that's your thing, your sweet tooth sitting there is not going to help you. It's not going to serve you. As you watch people walking up to that table, it's going to keep your attention on that, and you're eventually going to want to stand up and have some yourself. So move away from the food.

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And that takes us to kind of the final bit of this is use this event because again, you're with people and you're doing things, use it and find distractions.

Okay. So one of the things you can do is as soon as you finish eating, move away from the food and start visiting with people who are also not eating. So if they're past eating and they're moving on, you move on and you go over there and start having conversations with them that will get you away from the food, away from the temptation and keep you a little distracted. Consider other things like invite someone to go on a short walk with you. There's a study and I'll share this in the notes for this podcast that going for short walks after you eat helps moderate your blood sugar, so you can just tell someone it's like I read that going for a short walk ten to 15 minutes after I eat helps regulate blood sugar.

How about we go for a short walk and they may go with you? They may say no, but try to go for a short walk that's definitely going to help you. And if someone can go with you all the better. And then while you're taking that walk, if they decide to go with you, talk about things that both of you enjoy. Try to avoid the such and such as this disease and such and such as in the hospital and those types of things. Talk about things that bring you joy, the new grandchild that's in the family, the promotion that someone got, the great event that you had last year and how much this one's bigger and better.

Talk about things that bring you joy, because that's going to give you little shots of dopamine and dopamine is the exact same neurotransmitter that we get when we eat sweets. We eat foods that are kind of addictive. It's a dopamine hit. We're addicted to dopamine. We're not addicted to the food. So if you can do things that are going to provide the dopamine, you're going to have a much better event, a much better time and you're going to get your little dopamine hits. So you're not missing the dessert nearly as much.

So do things to distract yourself. Another great distraction is to do a game or a puzzle. I just got a new sponsor. I think they're going to come up in a couple of weeks. Well, I guess a few weeks, but they do puzzles. They make puzzles. And I just think that's great to sit down with people and start working on a puzzle and you're not so distracted. You can't have a conversation. But you're distracted enough. You're probably not thinking about the food that's sitting somewhere else in a building.

My wife, Tammy, what she likes to do at these events is she'll take and she'll take money and like lottery scratch off cards and then other little prizes and things like that. And she'll wrap it up in that plastic wrap, like Saran wrap. Okay, here's a little pro tip. If you're going to do this when I get done is cut those into three or four foot sections. Okay. So when you cut it, they have to keep finding the edge. But anyway, what you do is you take the stuff and you start making a ball and you roll it all in there.

So you put a little bit of prize and you roll it a little bit. Then you put maybe a dollar bill or something. Roll a little bit, put a scratch off ticket, roll a little bit, and you make this big, big plastic little ball with all these prizes in it. And someone looking at the plastic ball can see there's money in it. There's scratch off tickets, there's other stuff. So the way the game is played works like this. Okay. One person gets the prize ball, and the way I like to do is we take the youngest person gets to start with the price ball.

First, give it to the youngest person, and then the person to their immediate left gets two dice. You say, go, and the person who has the ball starts to try to find edges to open it up. Now you can't tear it. You have to actually find a true edge to start rolling it off that ball. The person with the dice starts rolling the dice. As soon as the person that rolls the dice gets doubles, meaning two of the same on the dice. Then the person that's unrolling has to stop and then you pass it over.

The person who's rolling the dice now gets the ball and the person with the dice passes the dice to their immediate left and you repeat the process until the ball is finished. And so what's cool about this is people are watching. They're seeing people win prizes. It's kind of a cool thing when someone realizes, OK, dollar bills came out or $5 bill or a lottery ticket or something like that. And you can decide how much you want to invest in making this kind of a better game or some more valuable game for the people playing.

But everybody starts watching this because it's just kind of exciting to watch someone who's under the time pressure trying to unroll this Saran wrap plastic wrap ball to win prizes while someone else is trying to frantically roll doubles because they want the ball next. And so it's kind of a cool dynamic. Tammy does those games at most of our Christmas parties and things like that, but she loves doing that. She loves putting it together. And it's just a good distraction when the food is done. When you're done with the food is to kind of start that process of having some distractions, a puzzle, a game, something that's going to keep people energized, something you enjoy again, the enjoyment and the joy with people.

It gives you the dopamine hit that you would have gotten from sugar and other things that you probably shouldn't be eating if you're trying to stay on plan with your weight loss goals. So we talked about a lot today, but I want to kind of just roll this up into one little thing when we go into a potluck or a family dinner or a group dinner or whatnot. These are not surprises. We almost always know these are coming up. They're on our calendar. Sometimes we're traveling to go to to these things.

So when you know it's coming up, then, you know, to get ready for it. So you have to have the plan. You have to make the decision. Ok. Is this going to be a detour, or do I need to prepare for something that's coming up on the road? If I need to prepare for something, then yes, it's planning and structure. And then once I'm in it, I need to have the distractions that keep me from going way off kilter. If I don't want to go all the way off Kilter, and then I need to have the plan to get right back on the road.

So if you go into these meals, enjoy them, please. But at the same time, recognize what your goals mean to you, what your commitment to them is, and then make the decision detour or not. If you make the decision to not detour, you have to have a plan. You have to have structure.

Post Show/Recap

[00:33:41.190] – Allan
Welcome back, Ras.

[00:33:42.820] – Rachel
Hey, Allan. Next to Summer, the eating season is my favorite season.

[00:33:49.170] – Allan
It is. Well, one, it's when most of us… Well, practically, it was the only time that I really was able to go out and spend some time seeing family. I was never a big summer vacationer because I lived in Pensacola, so going to the beach. I never saw as vacation because that's where I wanted to be and I didn't have family that lived on the beach. So if I went to the beach, it was typically just me and mine going to the beach. But during the holidays it used to be particularly Thanksgiving and early Christmas.

[00:34:27.590] – Allan
We would drive around and see family. And that was kind of Tammy and my thing. And then, you go in and it's like, okay, there's food and what do you want to eat? And I purposely started doing my keto in a seasonal way just to kind of accommodate some of that because it was like, how am I supposed to go into Christmas with Tammy's family and keep keto and not lose my mind? So the opportunity to take a detour and say, okay, this is a detour.

[00:35:02.590] – Allan
They're having their Christmas dinner at a pizza place. So, yeah, I can scrape off the top and be that weirdo or I can just say, okay, I'm eating pizza and move on with my life. I learned a lot of strategies as I was going along. I'm just saying, okay, sometimes it's just best to do a detour, but I know for a lot of people, you've worked up to a point. You're in ketosis or you're in this and you're trying that it's all working and you're just not necessarily terrified.

[00:35:33.940] – Allan
But you just know, okay, I'm going to go out of ketosis. I'm going to put on some weight. I'm going to hate this scale. I'm going to hate this. I'm going to feel bloated to feel sick and maybe have a bathroom issue. And, you know, those things are going to potentially happen if you take this detour. So I wanted to do this show just to show people that there are ways to strategize and structure this so that you don't feel like you're a freak. You're in the buffet line like everybody else or in the line with everything else.

[00:36:04.580] – Allan
You might be doing it a little backwards because you're not putting any vegetables on your plate. You're waiting till you get to the proteins and then do a little U turn. Go back, start at the end of the line and then start putting vegetables and the other things on there so that you have a plan as you go through or walk down the line front to back and say, okay, I see all the proteins here at the back, and then I get to the beginning and I'm like, okay, here's all this.

[00:36:30.270] – Allan
The desserts are over there on the right. I don't want to go on the right. As soon as I get through with my plate, I walk to the left and I go sit down. I want people to have some strategies where they would feel comfortable that they could go into these situations and not be completely lost.

[00:36:46.570] – Rachel
These are really great strategies, especially with starting with the protein part. I wish I had known this probably about 20 years ago. I was in my 30s. And when we get Halloween and all the delicious candy and then Thanksgiving hands down my absolute favorite meal of the year. There's nothing wrong with Thanksgiving. And then Christmas. And then you're spending all the time with family. And like you had mentioned in the podcast, people make these family heritage meaningful dishes that you almost have a guilt trip if you don't try.

[00:37:22.240] – Rachel
And every year at this time of year, I would start my New Year's resolutions with needing to lose ten or fifteen pounds because I enjoyed the eating season a little bit too much. And I never even had these strategies. It never dawned on me to pay a little bit more careful attention until I made running a priority in my life. And I was doing a lot of running and I can't digest this type of food and still maintain a good run. And then now that I'm keto, I really can't digest this food because I've had a couple of times where I've accidentally had too much sugar.

[00:37:58.100] – Rachel
I ordered something and I just wasn't thinking and there was so much sugar in it. I was sick for the rest of the night. So I have a pretty fast biofeedback loop. So, for Thanksgiving no detours for me. And for Christmas, I will definitely take a nibble of my mom's baklava. It's Greek heritage. It's a family dish and quite delicious, but I know not to over indulge because I'll just get sick, but the strategies you put in place are just spot on and so helpful for avoiding these extra pounds.

[00:38:31.430] – Allan
Yeah. So I'm going to go in and like, Tammy knew to volunteer us for the turkey for our friends, and we're going to have a big get together. And I'll probably also put together some form of vegetable dish. It's warm here, so it won't be heavy. It might even be just something like a cucumber and tomato vinaigrette salad kind of thing just to have something. And then that'll make up most of my plate is the Turkey, and I'll be the one that will go for the thigh meat, like nobody's business.

[00:39:05.550] – Allan
And then the skin. While I'm cooking the Turkey, I'll be eating the giblets because that's my thing because I get to because I bought the turkey. And I'm cooking it. And no one else wants it anyway. But no, I'll fill my plate 75% 80% with that. And then I'll go around and I'll be listening to people. And if someone seems emotionally invested in their dish, then I'll try some. And maybe it's a casserole where they did Ritz crackers and the fried onion things and all that stuff.

[00:39:40.230] – Allan
And it's like I had some of that that actually tasted really good. Now I had a tablespoon, maybe two, but I tried it and actually now opine on it of oh, you must put something in there other than cream of mushroom soup, because I actually ran into someone at the grocery store that was looking for that today. So I assume whatever she's cooking is going to have cream of mushroom soup in it.

[00:40:01.960] – Rachel
Yeah, that casserole.

[00:40:05.180] – Allan
if she can get it. Yes. And so that's cool. So I'll have her casserole, but it's just a little dab of this little dab of that so I can taste the different things that people brought and I can speak to it.

[00:40:16.620] – Allan
And then as I mentioned, as soon as I've finished eating, I'm away from the food. I'm over by the pool. A friend has a pool he had put in. I'll go over and I'll hang out by the pool, get some sun, maybe even go for a walk. I might just say, hey, I need to go for this walk, and I'll go for a walk, walk over to the beach and walk on the beach a little bit and say, okay, I'll walk back and then converse and do everything else with the pool and with everybody else.

[00:40:43.430] – Allan
So mine is going to be what I would call a partial detour, and I will probably have some wine just to relax and hang out with friends.

[00:40:52.960] – Allan
So on Friday after our Thanksgiving, which we have in the United States, is on Thursday. And I think that's when we're actually doing this, I won't be in ketosis. I'm, like, 75% 80% sure, I won't be in Ketosis that morning when I wake up. But it doesn't matter. I'll fast half the day if I need to do an intermittent fast just to kind of kickstart things and maybe do a long walk that morning just to kind of get some of that glycogen burned out of our muscles and my muscles in my liver and then say, okay, here I am ready to take on the day and get back into Ketosis. If not that Friday, then at least by Saturday.

[00:41:33.050] – Rachel
For sure, taking that walk will make you feel so much better. You probably won't even be hungry after eating so many delicious foods. I mean, it's not only physically filling it's emotionally feeling, too, to enjoy that time with your family and your special meals. So I think that's a fun thing to do the next day or plan for that the next day. I know that our Thanksgiving last year because we were in the middle of Covid. We didn't get to visit with our family for Thanksgiving. And so this year we can.

[00:42:02.570] – Rachel
And I am excited to see relatives that I haven't seen in quite a long time. So I imagine that we'll spend a lot of time also after the meal, away from extra food and seconds. And whatnot just chatting because it's been so long since we've seen each other.

[00:42:17.340] – Allan
Distractions.

[00:42:18.790] – Rachel
Absolutely. And I love that Saran Rat game that you described as well. I think that would be so much fun.

[00:42:26.780] – Allan
Yes. Tanny loves doing that. Everybody loves it when she walks out with that. And it's like, here's how the game goes. And I was like, oh, this is totally cool. And then they see money fall out of the thing. They're like it's $2. But I mean…

[00:42:38.370] – Rachel
I love it. It's still fun. And what talk about distraction? My goodness we often do a craft project or something like that, like make Christmas ornaments or something. We've done some unusual things for the holidays, but I like your game idea. That sounds like a lot of fun.

[00:42:54.260] – Allan
Yeah, we have a new sponsor coming up. Not on this show. I think this is this on the 22nd. So no, I think it's starting maybe next week, we have a sponsor Unidragon that makes these puzzles. And they're wooden puzzles, and they are gorgeous. And the pieces are not cut like standard puzzle pieces. Standard puzzle pieces with the ball in the hole. You put them together. These are totally different. Some of the pieces are actually in the shapes of little animals. They're totally cool. So, yeah, catch that.

[00:43:28.780] – Allan
If you go to the website, check out episode this coming out on November 29, I believe. And maybe December 6. Check them out. Reach out to that because that is and we do have a discount. Code 40plus. If you get a unit Dragon 40 plus and they're giving you 10% off. So while I'm giving them a little bit of extra kudos on this show, only because again, I think their puzzles are just awesome. And I'm going to bring the puzzle with me when we go up there to do the thing with everybody. And so if there's space and there's time and it makes sense, I'll go get the puzzle and we'll sit around and do the puzzle.

[00:44:06.070] – Rachel
That sounds like fun, too. That sounds great. Well, enjoy your Thanksgiving holiday.

[00:44:10.990] – Allan
Yes. And just let folks know that next week Ras is going to be on vacation. As she mentioned down in Pensacola Beach. I'm envious because I love that place. Go to Peg Leg Petes and tell them Alan said Hello.

[00:44:25.460] – Rachel
I will.

[00:44:30.410] – Allan
But next week on this show, there won't really be a Hello Segment. Unless I feel like there's just something I want to talk about before we get into the episode. Rachel, you enjoy yourself and we'll talk in about two weeks.

[00:44:43.720] – Rachel
Thank you. Take care.

[00:44:45.660] – Allan
You too.

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