May 22, 2025

 by Alane Pearce

Tired of Starting Over Every Monday?

Summer social events are often centered around food—and that can bring up a lot of anxiety if you’re trying to stay on track with your health goals.

But what if you could enjoy BBQs, cookouts, and pool parties without guilt, restriction, or the classic “I’ll start over Monday” mindset?

Good news: you can!

The key is going in with a plan, not perfection.

Why Most People Struggle at Summer Events

It’s not the burger or even the dessert that throws us off.

It’s the all-or-nothing mindset that says, “I already had one indulgent thing, so I might as well keep going.”

That black-and-white thinking leaves you drained—physically and mentally—by Sunday night.

The truth? One meal (or even a whole day) doesn’t derail your progress. It’s the spiral that follows when we stop making intentional choices.

Your Summer Social Survival Guide

1. Don’t “Save Up” Calories
Skipping meals before a party backfires. You arrive starving, your blood sugar tanks, and it’s harder to make choices that align with how you want to feel. Instead, eat balanced meals as usual, and treat the event like any other meal.

2. Build a PFC3-Friendly Plate
Scan the spread and aim for:
- **Protein**: Grilled chicken, burger patties (even without the bun), shrimp skewers, deviled eggs.
- **Fat**: Guacamole, olives, nuts, olive-oil based dressings.
- **Carbs**: Fruit salad, grilled corn, small scoop of pasta or potato salad.

Even if your plate isn’t perfect, anchoring it with protein and fiber helps you stay satisfied and stable.

3. Sip Smarter
Stay hydrated with water (sparkling counts!) and set a limit for alcoholic drinks if you plan to have any. Alternate with water and choose lower-sugar options like a splash of tequila with soda water and lime.

4. Bring Something You Love
Offer to bring a dish you enjoy and that fits your goals—like a watermelon feta salad, veggie tray with hummus, or protein-packed dip.

5. Savor the Experience
Slow down. Enjoy the food, the people, the moment. You're not “off track”—you’re living.

⚡️ACTION STEP

The next time you’re headed to a summer gathering, pause and plan:

     ➡ What’s one food you’ll definitely enjoy, and how will you balance your plate around it?
         (Then keep that promise to yourself!)

     ➡ Write it down and celebrate your intentional choices—not your restrictions.

If you struggle with shame, guilt, or stress during the summer, it's time to get control!

Let me help you!

Apply now to work with me for 100 Days that will change your life, or

Schedule a free consultation to ask me all your questions.

I'm here for you! 

-Coach Alane