{"id":3924,"date":"2019-02-19T23:13:03","date_gmt":"2019-02-19T23:13:03","guid":{"rendered":"https:\/\/superhumantransformation.com\/?p=3924"},"modified":"2019-02-20T01:09:45","modified_gmt":"2019-02-20T01:09:45","slug":"coming-back-real-food","status":"publish","type":"post","link":"https:\/\/superhumantransformation.com\/coming-back-real-food\/","title":{"rendered":"coming back after you&#8217;ve fallen off with real food"},"content":{"rendered":"<h2 class=\"p1\">coming back after you&#8217;ve fallen off with real food<\/h2>\n<p><iframe loading=\"lazy\" style=\"border: none;\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/8708360\/height\/50\/theme\/legacy\/thumbnail\/yes\/direction\/forward\/\" width=\"100%\" height=\"50\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\nin this post we&#8217;ll give you our best advice for getting back on track after falling off, whether it was one event or an extended period of time.<\/p>\n<p>what does falling off mean?<\/p>\n<ul>\n<li>too much &#8220;approved&#8221; stuff made with the right ingredients.\u00a0 this can be a slippery slope for many of us!<\/li>\n<li>too many carbs in the evening.\u00a0 even if from the right sources, if we&#8217;re not measuring out our carbs and overdoing starches and fruits and sugars, we could feel suboptimal.<\/li>\n<li>going off plan eating things that are NOT approved.<\/li>\n<\/ul>\n<p>when we say &#8220;fallen off&#8221; this implies that you are off right now and want to get back on!\u00a0 so whether it&#8217;s been 1 meal, 1 day, 1 week, 1 month, or longer, if you&#8217;re off you&#8217;re off!\u00a0 and you need to get back on.\u00a0 we want to help.<\/p>\n<p>scroll down for recommended reading and resources associated with this episode.<\/p>\n<ul>\n<li>subscribe to our podcast on <a href=\"https:\/\/itunes.apple.com\/us\/podcast\/we-are-the-sht\/id1445334188?mt=2\" target=\"_blank\" rel=\"noopener\">Apple Podcasts<\/a>\u00a0| <a href=\"https:\/\/open.spotify.com\/show\/52uIqeqhFrRkPfrs9wZvCK\" target=\"_blank\" rel=\"noopener\">Spotify<\/a>\u00a0| <a href=\"https:\/\/www.stitcher.com\/podcast\/we-are-the-sht\" target=\"_blank\" rel=\"noopener\">Stitcher<\/a>\u00a0| <a href=\"https:\/\/overcast.fm\/itunes1445334188\/we-are-the-sht\" target=\"_blank\" rel=\"noopener\">Overcast<\/a>\u00a0| <a href=\"https:\/\/play.google.com\/music\/listen?u=0#\/ps\/Irjeraje74tkpivyocg6y52zmnq\" target=\"_blank\" rel=\"noopener\">Google Play<\/a><\/li>\n<li><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/coming-back-web-form\" target=\"_blank\" rel=\"noopener\">download our coming back forms.<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>you&#8217;re not alone.<\/h3>\n<ul>\n<li class=\"p1\"><strong>everyone does it.<span class=\"Apple-converted-space\">\u00a0 <\/span>no one is ever perfect.<\/strong><span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span>it&#8217;s usually relative to where we are our your journey.\u00a0 earlier in our journey, we tend to go off worse and more often than later.<\/li>\n<li class=\"p1\"><strong>going off contributes to your learning, wisdom, and evolution.<\/strong>\u00a0 we must have ebbs and flows, ups and downs, ins and outs.<span class=\"Apple-converted-space\">\u00a0 this is where all the learning and resilience happens.\u00a0 every time we go off and come back, we are strengthening our capacity to come back, and more than likely, we stay &#8220;on it&#8221; longer and longer.<\/span><\/li>\n<li class=\"p1\"><strong>contrast clarifies.<\/strong>\u00a0 we all need contrast between what we want to be doing and how we want to feel, contrasted with what we are doing and how we feel in our suboptimal moment(s).\u00a0 contrast clarifies what we want and where we want to be.\u00a0 when you are suboptimal, you get clear on what you don&#8217;t want, and what you want instead.\u00a0 this is powerful.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">remember our values.<\/h3>\n<p>some of our values are very relevant to\u00a0falling off and coming back.\u00a0 for a refresher on our values, <a href=\"https:\/\/superhumantransformation.com\/values-of-the-sht\/\" target=\"_blank\" rel=\"noopener\">watch or listen to this post \/ podcast.<\/a><\/p>\n<ul>\n<li class=\"p1\"><strong>freedom.<\/strong>\u00a0 freedom<span class=\"Apple-converted-space\">\u00a0<\/span>from neurosis.<span class=\"Apple-converted-space\">\u00a0 freedom\u00a0<\/span>from being too strict.<span class=\"Apple-converted-space\">\u00a0 freedom\u00a0<\/span>from being hard on ourselves, especially when we fall off.<\/li>\n<li class=\"p1\"><b>we accept everyone.<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>especially those who feel lost, confused, and cast out.\u00a0 especially when we fall off!<\/li>\n<li class=\"p1\"><strong>simplicity &amp; elegance.<\/strong>\u00a0 part of simplicity and elegance is allowing for these ups an downs without judgment, understanding it&#8217;s part of the process.<\/li>\n<li class=\"p1\"><b>we always put ourselves and our personal health first.<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>we make ourselves a priority.<span class=\"Apple-converted-space\">\u00a0 <\/span>a better us is better for anything and everything we want to contribute to in our lives.<span class=\"Apple-converted-space\">\u00a0 <\/span>we cannot sacrifice our health to make others happy.<\/li>\n<li class=\"p1\"><b>constant learning and experimentation.<\/b>\u00a0 part of learning and experimenting is allowing ourselves to fall off and learn from our suboptimal moments.\u00a0 which over time leads to a personalized way of doing things, within the general guidelines of the SHT, which leads to honed intuition.<\/li>\n<\/ul>\n<ul class=\"ul1\">\n<li class=\"li3\"><b>it\u2019s about the journey and enjoying the process.<\/b><span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>there is never a final destination, there will never be a time when we are \u201cthere\u201d or \u201cdone.\u201d\u00a0 there will never be a time when we are perfect and don&#8217;t need to work on this.<\/li>\n<li class=\"li3\"><b>patience, love and kindness to ourselves and everyone else<\/b>\u00a0as we all figure all this out.<span class=\"Apple-converted-space\">\u00a0\u00a0<\/span><\/li>\n<li class=\"li3\"><b>we are all about making this work in a modern lifestyle.<\/b><span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>part of making this work in a modern lifestyle includes understanding that our modern lifestyle may make it difficult to implement new habits.\u00a0 it&#8217;s all good.<\/li>\n<li class=\"li3\"><b>there is only feedback.<\/b><span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>there is no such thing as failure.<span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>we strive for optimal and learn from imperfection.<span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>we either get what we are looking for, or we get feedback that helps us change course in order to get what we are looking for.\u00a0 every time\u00a0we come back we are strengthening our capacity to come back!\u00a0 we continue to get better at it, and we stay there longer!<\/li>\n<li class=\"li3\"><b>better is better.<\/b><span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>even if it\u2019s just a little bit better.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p3\">here&#8217;s what to do.<\/h3>\n<h4>1) acknowledge it.\u00a0 accept it.\u00a0 and learn from it.<\/h4>\n<p>sit down and think for a moment &#8211; when did this first happen?\u00a0 what was the situation that led to the cascade of events that got you here?\u00a0 where was it?\u00a0 when did it happen?\u00a0 is this something that may happen in the future that you can somewhat predict and plan for?<\/p>\n<p>honesty with ourselves is one of the keys to progress.\u00a0 we must stop rationalizing, get real and be honest about where we are, how we feel, where we fell off, and what we need to do to get better.<\/p>\n<ul>\n<li><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/coming-back-web-form\" target=\"_blank\" rel=\"noopener\">download our coming back forms.<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>2) do a little emotional damage control.<\/h4>\n<p>it&#8217;s difficult when we are in the funk, in the fog, feeling off, to have positive conversations.\u00a0 but this is exactly what we must do.\u00a0 this is where the deep work comes.\u00a0 it&#8217;s easy to be positive and happy when everything is going our way and we&#8217;re feeling great.\u00a0 we need to carry that with us into the darker moments.<\/p>\n<ul>\n<li>I cannot unlearn what I&#8217;ve learned.<\/li>\n<li>I&#8217;m only one meal away from being right back on it.<\/li>\n<li>real food combined with nurturing natural space in between meals works wonders.<\/li>\n<li>I&#8217;m only a couple of days away from feeling like myself again.<\/li>\n<li>I am building a cumulative strength, capacity, wisdom, and evolution as I learn from this process.<\/li>\n<li>every time I catch myself in this funk and make the decision to come back, I&#8217;m strengthening my capacity to come back.<\/li>\n<li>every decision I make can be a vote for the version of my self I want to be.<\/li>\n<li><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/coming-back-web-form\" target=\"_blank\" rel=\"noopener\">download our coming back forms<\/a> which include each one of these statements as an 8.5 x 11 document that you can print and hang up in your home and workplace.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>3) think about what you want and visualize it.<\/h4>\n<p>anytime we want to do anything we have to see it first.\u00a0 it&#8217;s the way we work.\u00a0 to be successful with getting back on it, we have to see ourselves doing it, and feeling how good it feels to be back on it.\u00a0 this plants the seed to do the right thing at the right time.\u00a0 just like visualizing a perfect squat helps facilitate doing a perfect squat when we actually do it, visualizing yourself doing the right thing, and imagining how it feels, facilitates it.\u00a0 once we see it and feel it enough, we&#8217;ve planted the seed for it, and it is inevitable that we will do move in the direction of doing what we continue to see on a regular basis.<\/p>\n<ul>\n<li>map out an ideal day using our &#8220;perfect day&#8221; template.\u00a0 include your &#8220;hot spots.&#8221;\u00a0 describe how you feel as you go through each moment of the day.<\/li>\n<li>use the week, month, and quarterly calendar to map out hot spots and plan for upcoming events.\u00a0 mark them in the calendar and make some notes about what you can do to prepare OR allow yourself the flexibility to indulge.<\/li>\n<li><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/coming-back-web-form\" target=\"_blank\" rel=\"noopener\">download our coming back forms<\/a> which includes our &#8220;my perfect day&#8221; and &#8220;weekly and monthly hotspot calendar.&#8221;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>4) address your personal areas of concern.<\/h4>\n<ul>\n<li>set your home and workplace up for success.\u00a0 make sure you have nothing laying out!\u00a0 we are wired to eat!<\/li>\n<li>workplace temptations?\u00a0 plan to avoid the break room or the snack room!<\/li>\n<li>family and friends?\u00a0 have a difficult conversation with the people you spend time with!\u00a0 let them know, it&#8217;s nothing personal, but you are trying to do what feels right and what is good for you.\u00a0 you can still show up to events and get-togethers without eating junk!\u00a0 or maybe you just need to avoid those things altogether?<\/li>\n<li>being alone?\u00a0 try embracing the space!\u00a0 many people are caught up in relationships and partnerships that don&#8217;t allow them to enjoy time on their own.\u00a0 try to find some rituals associated with your time alone.\u00a0 cooking while listening to your favorite music and having a glass of wine can be therapeutic.<\/li>\n<li>cooking vs convenience?\u00a0 fall in love with cooking again!\u00a0 when you cook for yourself, you&#8217;re nourishing yourself.\u00a0 it&#8217;s worth taking the time to prepare your own food because this is what nourishes you!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>5) other considerations.<\/h4>\n<ul>\n<li>habit takes repetition.\u00a0 going off and coming strengthens your capacity to come back in the future.\u00a0 every meal you get right strengthens your habit of getting it right!<\/li>\n<li>consider habit stacking.\u00a0 stack eating real food with a habit you already do.\u00a0 make eating real food prerequisite to your other habit.<\/li>\n<li>meditate.\u00a0 consider apps such as <a href=\"https:\/\/www.10percenthappier.com\/\" target=\"_blank\" rel=\"noopener\">10% Happier<\/a>,\u00a0<a href=\"https:\/\/wakingup.com\/\" target=\"_blank\" rel=\"noopener\">Sam Harris&#8217; Waking Up<\/a>, or our favorite <a href=\"https:\/\/www.youtube.com\/playlist?list=PLSHFFLg9zrlWi030wEOK4C7PS2mQi8dGe\" target=\"_blank\" rel=\"noopener\">our meditation playlist here<\/a>\u00a0(watch in order).\u00a0 regular meditation will help you &#8220;catch&#8221; urges and be more present with your choices.<\/li>\n<li>be sure to exercise.\u00a0 fitness combined with real food is extremely synergistic and makes you feel good about yourself.<\/li>\n<li>practice love and kindness to yourself.<\/li>\n<li>reaching out to a friend, a group of friends, <a href=\"http:\/\/facebook.com\/groups\/superhumansunited\" target=\"_blank\" rel=\"noopener\">the SHT community<\/a>, me, us, or any of the tribe members.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/coming-back-web-form\" target=\"_blank\" rel=\"noopener\">remember to download our coming back forms.<\/a>\u00a0 they are from the heart and we know they can help.<\/p>\n<p>&nbsp;<\/p>\n<p>if you have any feedback or points we can use to make this better, <a href=\"https:\/\/superhumantransformation.com\/connect\/\" target=\"_blank\" rel=\"noopener\">please contact us.<\/a><\/p>\n<p class=\"p1\">\n","protected":false},"excerpt":{"rendered":"<p>coming back after you&#8217;ve fallen off with real food in this post we&#8217;ll give you our best advice for getting back on track after falling off, whether it was one&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3932,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[244,148,97,13],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3924"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=3924"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3924\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/3932"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=3924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=3924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=3924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}