Public gatherings used to be my downfall when it came to healthy eating. Whether it was a work party, a friend’s birthday celebration, or a community event, I’d promise myself I’d maintain my diet, only to find myself overindulging every time. After each event, I’d be filled with regret and often a few pounds heavier. But this cycle was more than just an occasional inconvenience – it was a dangerous pattern that was slowly but surely impacting my health.
Many are familiar with my journey, which I’ve shared in my book, “The Empowering Benefits of Detoxing, Cleansing, and Eating Clean.” For three years, I was a caregiver for my mother, watching her battle diabetes and undergo open-heart surgery. During this challenging time, I didn’t realize that my own habits were setting me on a dangerous path.
My pattern of repetitive unhealthy eating wasn’t just about temporary weight gain or fleeting moments of guilt. The harsh reality is that these habits, when repeated frequently, can contribute to chronic diseases and, in severe cases, even lead to premature death.
It took a sobering health scare for me to recognize that my indulgences at public gatherings were part of a larger problem. What I once dismissed as harmless treats were actually putting my long-term well-being at risk. This realization was a turning point in my life, forcing me to confront the potential consequences of my choices.
The experience of caring for my mother until her death, coupled with my health wake-up call, opened my eyes to the critical importance of maintaining a healthy lifestyle. It became clear that the food choices we make daily profoundly impact our future health and quality of life.
This chapter of my life taught me that true change begins with awareness and is sustained through consistent, mindful choices. It’s not about perfection, but about making informed decisions that prioritize our health and well-being in the long run
Let me tell you, this journey wasn’t easy. It required a complete shift in my mindset. I had to learn to see food not just as a source of pleasure or comfort, but as fuel for my body. I had to recognize that every choice I made, especially during temptation-filled social events, had a direct impact on my health.
I started by preparing myself before events. I learned that going to any gathering on an empty stomach was a recipe for disaster. So, I began eating a small, nutritious snack before heading out. A salad or some raw vegetables did wonders in curbing my appetite and helping me make better choices once I arrived.
I completely changed how I approached the food when I got to events. Instead of piling my plate high with everything in sight, I would survey all the options before making my choices. I learned that meat and processed foods are best avoided for optimal health, which admittedly limited my options, especially at events like barbecues or house parties. But I discovered there were always healthier options if I looked for them.
As I became more conscious of my health, I started gravitating towards cooked vegetables and salads at public gatherings. This shift wasn’t just about losing weight but about managing my diabetes effectively. I quickly learned that having vegetable options on my plate was crucial for stabilizing my blood sugar levels.
One trick that really helped me was using a smaller plate. This simple change naturally limited my portions, which was particularly helpful when healthy options were scarce. But more importantly, it helped me avoid one of the biggest pitfalls for someone fighting diabetes daily: fried food. I came to understand that fried food, especially bread, was an absolute disaster for my blood sugar levels. The smaller plate made it easier to resist these temptations and stick to healthier choices.
Navigating more formal events, like dinner dances, presented its challenges. But I’ve learned to be proactive in these situations. I started asking the waiter for vegan options, even if they weren’t listed on the menu. To my surprise, they had some available more often than not. This approach ensured I had diabetes-friendly options and opened up a whole new world of delicious, plant-based meals I might not have tried otherwise.
These strategies have been game-changers for me. They’ve allowed me to enjoy social events without compromising my health or feeling left out. It’s incredible how a few simple changes – focusing on vegetables, using a smaller plate, avoiding meat and fried foods, and asking for vegan options – have made such a big difference in managing my diabetes and overall health at public gatherings.
The key, I found, was to approach each meal with intention. Instead of mindlessly filling my plate with whatever was available, I thought about what my body truly needed and what aligned with my health goals. Yes, it was challenging at times, but I reminded myself that every choice was an investment in my long-term health.
I also made sure to maintain my exercise routine, even on days with social events. Even a quick 30-minute cardio routine made a difference. It helped offset extra calories and reduced stress, too.
As I navigate the path to healthier living, one of the most significant challenges I face is rethinking my approach to alcohol consumption. This was certainly true in my case, where cocktails were once my weakness at every social gathering.
Through extensive research and personal experience, I’ve come to understand the nuances of alcohol’s impact on our health, especially as we age. Perhaps the most difficult truth to accept was that, for many, the healthiest choice is often not to drink at all. This realization was initially hard to swallow, but the benefits have been truly transformative.
For those who do choose to drink, it’s crucial to make informed choices. If you’re looking for lower-calorie, lower-sugar options, clear liquors are generally the best bet. This includes vodka, gin, rum, tequila, soju, and sake. These spirits typically have fewer calories and less sugar compared to other alcoholic beverages.
When it comes to wine, the picture is a bit more complex. Most people with diabetes, for instance, can drink wine in moderation, provided they don’t have another medical condition that makes alcohol consumption unsafe. However, it’s important to note that not all wines are created equal in terms of their nutritional impact.
A standard 5-oz serving of red or white wine contains about 120-130 calories. However, sweet dessert wines can pack a much bigger caloric punch, often containing nearly double the calories—around 240 per 5-oz serving. These sweeter wines also tend to have a higher sugar content, with some containing up to 11.7 grams of sugar per serving.
My personal journey led me to significantly reduce my alcohol intake, and the results have been remarkable. I now wake up feeling refreshed and clear-headed after social events, enjoy better quality sleep, and find it much easier to maintain a healthy weight without the burden of liquid calories.
This shift wasn’t just about cutting calories or sugar; it was about redefining my relationship with alcohol and prioritizing my long-term health and well-being. While everyone’s path is unique, I’ve found that being mindful about alcohol consumption—whether that means choosing lower-calorie options, reducing intake, or abstaining entirely—can be a powerful step towards a healthier lifestyle.
Of course, this approach can be challenging, and sometimes, the options are limited, or I slip up. I’m transparent about this; there are times when I do drink, but I limit myself to wine and remind myself that my health is paramount. In these cases, I do my best with what’s available, prepare healthier meals before and after the event, and drink a lot of water to balance things out.
This journey has been nothing short of transformative for me. As I reflect on where I started and where I am now, I’m filled with a sense of pride and gratitude. It’s taught me that maintaining a healthy balance while fully participating in social events isn’t just possible—it’s incredibly rewarding.
I remember a time when I dreaded public gatherings, seeing them as minefields of temptation that could derail my health goals. Now? I look forward to these events with enthusiasm. I’ve learned that with a bit of planning, mindfulness, and a shift in perspective, I can enjoy socializing while nourishing my body in a way that aligns with my health aspirations.
Why do I share this story? Because I know I’m not alone. There are many people out there, like myself, who are grappling with chronic illnesses. As we get older, it definitely becomes harder, especially in a society that often promotes unhealthy habits over healthy ones. I’ve felt the weight of that struggle, and I want others to know that change is possible.
I won’t sugarcoat it—this journey hasn’t always been easy. There were times when I faltered, times when I questioned if it was worth the effort. But looking back, I can say with certainty that every challenge, every moment of doubt, has led me to where I am today: feeling more in control, more energetic, and healthier than I have in years.
The change in how I approach public gatherings is just one example of how this journey has reshaped my life. Where I once saw only obstacles, I now see opportunities—opportunities to make choices that honor my body and my health goals. It’s not about deprivation; it’s about empowerment. It’s about knowing that I have the power to make choices that will benefit me in the long run.
As I write this, I’m filled with a sense of excitement for what the future holds. This journey has given me a new lease on life, and I truly believe it has added years to my life—quality years, filled with energy and vitality.
To anyone reading this who might be at the beginning of their own health journey, or who might be struggling to maintain their path, I want you to know this: it’s worth it. The challenges you face today are paving the way for a healthier, happier you. Trust the process, be patient with yourself, and remember that every small choice adds up to big changes over time.
This journey has taught me that true health isn’t just about what we eat or drink—it’s about how we live, how we think, and how we treat ourselves. It’s a holistic approach that encompasses body, mind, and spirit. And while the path may not always be easy, the destination is worth every step.
As I close this chapter, I’m filled with hope—hope for myself, and hope for anyone else who’s on this path. Remember, it’s never too late to start, and you’re never alone on this journey. Here’s to health, to life, and to the beautiful journey of becoming our best selves.
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