[00:00:00] Rita Black: Today I am kicking off a special two part series all about something we all love, but that can somehow, sometimes throw us off track. Travel, and not just any travel. I am taking you behind the scenes of my recent trip to Spain Catalonia, to be exact, to share how I stayed healthy, energized, and connected to my goals while still fully enjoying the adventure.

[00:00:29] In this episode, we’re gonna talk about the prep mode, how to get into a healthy travel light mindset. Before you even step on the plane, I’ll share my ways to plan ahead, pack with intention and create the right mental frame to support your wellbeing on the road or in the air or on a train. We’ll also get into the plane ride itself and how I navigated food and mindset at 30,000 feet and what I did upon arrival to set myself up for the success from day one in a brand new place. So whether you’ve got a big trip coming up or just wanna feel more in control of the next time you’re on the go, this episode will help you build a travel experience that supports your health and not derails it. So let’s get packed mentally and physically and come on in.

[00:01:28] Did you know that our struggle with weight doesn’t start with the food on your plate or get fixed in the gym? 80% of hour weight struggle is mental. That’s right. The key to unlocking long-term weight release and management begins in your mind. Hi there, I’m Rita Black. I’m a clinical hypnotherapist, weight loss expert, bestselling author, and the creator of the Shift Weight Mastery Process.

[00:01:56] And not only have I helped thousands of people over the past 20 years. Achieve long-term weight mastery. I am also a former weight struggler, carb addict and binge eater, and after two decades of failed diets and fad weight loss programs, I lost 40 pounds with the help of hypnosis. Not only did I release all that weight, I have kept it off for 25 years.

[00:02:21] Enter the Thin Thinking Podcast where you too will learn how to remove the mental roadblocks that keep you struggling. I’ll give you the thin thinking tools, skills, and insights to help you develop the mindset you need. Not only to achieve your ideal weight, but to stay there long-term and live your best life.

[00:02:42] Sound good? Let’s get started.

[00:02:47] Welcome, welcome. Bueno noches, bueno Diaz. Come on in. And let’s talk travel, shall we? I know we have a couple of travel podcasts in my library of podcasts, but today I am going to be sharing my start to share my trip to Spain with you, which was now a couple of months ago.

[00:03:11] I went in March, but because we were busy, because I had some other episodes I wanted to share with you first. I’m now unfolding this because it’s the month of May and because a lot of people hit the road and have been asking about travel, I said, now’s the time, so I’ll be unveiling this in two parts, so please subscribe so you hear all the parts. Get that podcast right dinged and you’ll get a notification that part two is ready for you. So just hit subscribe. It’s so easy. So I am doing two parts and what I did when I went to Spain was I took my little handy dandy recorder. And I just recorded myself at various places along the trip and downloaded just like what I am doing, how I practice thin thinking, and staying pretty much my, the, I came home pretty much the same way as I did when I came, spoiler alert. No, great mystery there. But how did I do it? And where, like what happened? And there were lots of fun little tidbits along the way on my trip to Spain.

[00:04:22] Now the first part you’re going to hear. It was just before I left. I was, literally packing and holding this, recorder in my hand. And just going through okay, when I go on a trip, these are the things that I do I’ll dive in without saying much more other than I was really sick. I don’t know if some of you guys know, ’cause I did some episodes with a very hoarse voice. You’re gonna hear that hoarse voice again because the, for the first little bit.

[00:04:48] And then and then I’m gonna review. So go ahead and enjoy part one, prepping for the trip.

[00:04:55] Hey there. So I’m sitting here getting ready to leave tomorrow for Spain and my voice isn’t better yet. I was waiting. I’ve had a little sickness and my voice left me and I was waiting for it to return before I started recording this, but I’m just gonna do little snippets anyway as I go on my trip.

[00:05:16] So I’m just going to walk you through a little quickly about how I prepare when I travel as well. Anytime I travel, these are the steps I take, whether it’s for a weekend or two weeks away, which is where I am gonna be, it’s like almost two weeks away traveling to Spain. It’s a blustery, rainy day outside and I’ve got a cold.

[00:05:41] It’s really hard to imagine myself in Spain, even though this is, also Spain. Right now it’s spring, so there’s gonna be rain there when we get there, so it helps me prepare anyway. I’m not going to Sunny Beach weather. All right, so one of the things that I do before any trip and something I never did when I struggled with my weight was think the trip through ahead of time as far as what my weight goals are and what how I wanted to feel on my trip because when I struggled with my weight, I always ended up overeating when I went away, and then I ended up feeling horrible about myself and it actually spoiled the trip or ended up spoiling the trip. Either I was like caught up in compulsive eating most of the time and not really being with other people or being with the beautiful setting I was in or what have you.

[00:06:34] Or just, or beating myself up or both. What really helped me was to set up a habit of sitting myself down before I go away and just having a little one-on-one with myself and saying, Hey Rita, I know you wanna come home feeling light, feeling good about yourself. And, I have a vision and if you’ve been in my world for a while, you probably know what I do.

[00:06:59] But I like to imagine. When I leave to get on that airplane. Little afraid to do that nowadays with the FCC little understaffed. But however. When I get on that airplane tomorrow I’m gonna feel a certain way in that seat. And my goal because our brain really imprints feelings and emotions.

[00:07:24] So I’m going to imprint that feeling of being in the seat and just so that the way I fit into it, the way I feel in it, so that when I come home I wanna feel the same way. ’cause I can, again, remember when I struggled with my weight, many trips, being in the car or being in the plane or being on the train and feeling like twice as big, just ’cause I had inflammation and all those things that came from overeating and just feeling like blah and that the seat was closing in on me. So I like to just have that feeling of lightness in my seat.

[00:07:59] I also like to just think through where I’m going. Like I’m going to a big city Barcelona. I’m going to the country up into the Costa Bravo, which is like in the, I’m sure you may know where that is, but it’s like the coastline above Barcelona, between Barcelona and France.

[00:08:20] And it’s supposed to be a beautiful region where it’s like the Tuscany of Spain. I’m getting clear on what I’m going to be doing. And then, and then I’ll be going to Valencia and all throughout this trip I’ll be seeing my daughter, who I’m really excited, but I’m also aware I’m gonna be with my daughter who loves to eat, who loves it when her parents are there for them to take her out and, spoil her.

[00:08:45] So I’m adding all of those inputs, all that data into my brain and thinking through like, how can I have a healthy trip? A trip where I have fun, a trip where I come back feeling awesome and healthier than I am now. For me, like I said, the main thing is feeling good in my body. I. Makes me feel good all over.

[00:09:10] It allows me to be present, allows me to be present with my daughter, my husband, and the beautiful places that I’m going to see. So for me, making my health and the choices, I make a priority for fun. But mostly for feeling good and stabilized is really important for me. And I wanna reemphasize this because I think we get duped into this, like I’m going on vacation and then we think like fun equals food and it does to a certain degree just because culturally it’s really great to go out and my husband and I have been listening to podcasts and they talk about all the amazing restaurants and stuff, but a lot of what they’re describing isn’t stuffing themselves with food, but the atmosphere of the restaurant the beautiful setting that the, restaurant is in, or the interesting setting the restaurant’s in, like maybe a funky neighborhood or a beautiful beach setting. And then the aroma and the music and the people are all a part of these settings where food happens.

[00:10:20] And so for me, I like to take all of that in and think of that as the fun. Not just like what I’m shoving in my mouth. And that helps me a lot bring sensuality into each experience without placing all of that pressure on the food to deliver fun for me, because it never does. Like I’ll enjoy, our mouth will only experience an amazing food item for about three bites.

[00:10:49] Those of you who know my three bite rule. And then it dissipates. So having to eat the whole thing or having to eat, a lot, it isn’t really giving me the fun. It is really me bringing myself fully present with an attitude of being here in the moment and enjoying the people I’m with, enjoying my surroundings and having an experience and an adventure at this point in my life.

[00:11:16] And all the philosophical stuff that goes on with that rather than just food. So I hope that makes sense. I, and like I said, I have that vision of coming home.

[00:11:27] Okay, so now a couple of things that I’ve done to set myself up for success as well in my prepping mode is I don’t know all the places we’re going to eat or anything like that. I’m not that micromanaged. I like to be spontaneous, but I probably, when we do go out and I’ll be reporting this along the way, but I’ll probably be checking out the restaurant and making sure it’s got, some healthy choices. Most restaurants have a healthy choice if you’re willing to talk to the wait staff.

[00:11:59] I don’t speak Spanish very well, and I definitely don’t speak Catalan because we’re gonna be in the Catalonia area of Spain. My husband speaks Spanish, it’s, thank God but he doesn’t speak Catalan either. I think they’re pretty good with English for the most part. But if you go into those little teeny tiny villages, we’re gonna be probably pointing at things.

[00:12:17] So we’ll see how we do with that. But something that I do is just, I bring protein bars with me ’cause I’m gonna be on a long plane journey, I know you can’t bring a bunch of stuff. And like right now eggs are really expensive and we couldn’t even buy any yesterday. So I’m not gonna be bringing hard boiled eggs like I usually might, but I’m bringing protein bars.

[00:12:40] I’m bringing this peanut butter powder. I don’t know if that’s PD two fit, which has, two tablespoons is like 60 calories. It’s got protein, but it doesn’t have a lot of fat and it’s in a powder form. So I don’t think they’re gonna have a problem with that on the security. Unless I bring some peanut allergy into the Spanish and then I get arrested and put it in jail, but I will add water to that and then let’s say I can’t have breakfast or I need a snack.

[00:13:08] I might lean in on that maybe with some yogurt or something that I’ve bought from a store to satisfy me because I usually, when I travel, only eat two meals a day. I’ll usually eat a like mid-morning breakfast, and then I’ll eat dinner. Now in Spain, I don’t know. It might change because dinners are late. They’re like, some restaurants don’t open till nine, which drives me crazy. But you can do tapas before then and maybe I’ll just end up doing tapas I’ll, that I don’t know, and I’ll keep you posted, but my goal is to bring protein and some sources with me so that if I’m in the hotel or if I’m out, and about running around and there aren’t any valid or good deep fry, if it’s not like junky tourist food, but like something I can just snack on to take me one from one point to the other. Not every eating experience has to blow me outta the water. I’m pretty clear like breakfast is, I he usually keep it pretty simple, although I do hear that the Spanish have this bread that they toast with garlic and then they give you a tomato to rub on the bread for breakfast. That sounds pretty amazing. So I might have to have that one morning, but I probably won’t eat it every morning because it’s just once I’ve had it, I’m like, I’m good. Okay. So protein source usually early on and then, making sure I bring protein with me and again, I’m traveling so it’s not gonna be that easy to bring a bunch of stuff with me, but I’ll bring what I can and then also trust myself to find other food sources, markets, stuff like that, which is always really fun to do.

[00:14:51] Now to go to open markets and things I’ll be looking for those and asking the person at the hotel like, where’s the farmer’s markets? Where can I get these things? And I’ll be, checking online too. That’s that for like pre-thinking things through and prepping and bringing. Now I just wanna go through oh, and we booked our hotel. This was another thing we did. Not in the center of the city, but enough outside that we have to walk in. And that will help us take care of our, like moving around and we’re gonna be walking tons, so I’m not worried about that. But we did go we could either be right in the middle of the action, which I don’t like anyway usually ’cause I don’t, I’m not a big, huge fan of noise. Let’s be a little outside of town or of the center of town. They have this road called for those of you who’ve been to Barcelona, I think it’s called the Big Main Street. It’s the big main street in Paris and all pretty much big European cities have the big, a street that you walk on and it’s historical and it’s got, all the tourist trap shops.

[00:15:59] So anyway okay. And then there are three pillar behaviors. So I’m not thinking oh my God, I’ve gotta do all these things to be healthy. I usually just focus on three main things and by focusing on those, that kind of keeps me all my other behaviors underneath those. So like my primary behaviors help my sub healthy behaviors stay in check. So for me number one is exercise. So moving my body. And again, when you go to Europe, it’s pretty easy to move and walk because everything is pretty walkable or at least where we’re going.

[00:16:34] It’s, two is on a daily basis getting enough protein and I keep my refined carbs to one a day. Again, that just, and I usually eat it with a protein because that is gonna keep me my carb zombie in check. I’m not gonna be thinking about food all the time and I won’t be hungry. So if I eat a higher protein diet, and there’s lots of yummy, usually I’ve never had a problem with, like being sad about food when I’m away, I am, I usually find really awesome things on the menu or in the shops, like I, I’m not and so I’ll, and I’ll update you with those when we’re there. The other thing I do within that food group so my food are like mainly protein. One carb a day and one drink.

[00:17:26] If I have an alcoholic beverage a day, one fun. Two or no wait. One and done because two, no fun. That’s my little mantra. One and done. ’cause two, no fun. Now, here’s something that helps me a lot because I have a drink and my brain, because now I have an alcoholic beverage in me, it doesn’t always remember my fine resolve, so I really work very hard.

[00:17:55] I don’t work that hard, but I’m very aware that my brain is still gonna try to talk me into oh two will be fine. Oh, everybody. And I, what I do is I really focus on how I wanna feel the next morning in that moment. It’s really? Do we really wanna have that? ’cause one, you’re not gonna sleep so well tonight, and two, you’re going to not, like you’re gonna get up early tomorrow and wanna go walking and go, and you’re gonna feel a little off.

[00:18:21] But when you’re fine. So slow down, drink this, drink slowly, enjoy, and you’ll be fine. And usually when I’ll be the ugly American, I’ll ask for ice and I’ll have ice in my wine. I’ll have ice in my beer, which kind of slows it down And it’s actually really good. Like I’ll put beer and lime and salt and on ice and it.

[00:18:48] Is great for a whole entire experience. Same with wine. If I have a wine and I add ice to it, it just slows it down. So that’s the other one thing. So one is exercise, two is like food. And then I would say three is just taking my time every morning to stretch and connect with myself and set my goal for the end of the day, like how I wanna go to bed feeling and.

[00:19:15] And oh, and back with the food. Just, I’m gonna go back to that, the three bite rule. So if I want dessert, if I want something that’s incredibly yummy looking I’ll grant myself a couple of those, a day, two, three. But I just eat three bites and usually I’m splitting it with somebody like my husband or my daughter, or all three of us.

[00:19:35] We’ll have if we have an ice cream cone, I’ll probably split it with my husband. I have a few bites of it, and then he and my daughter can finish it or I would throw it away. You know what I mean? I’d be like, okay, I’ve experienced that. That’s great. Throw it away because it’s just gonna end up in me.

[00:19:51] So that’s my game plan. We’ll see how it falls out or how it goes. But hopefully this has been helpful for you, thinking through how you’re going to set yourself up for success with your travels this summer. Okay. So in that, what I just wanna run through with you, because I think that it’s just important to just wrap up what I just said there, is that, before.

[00:20:16] I go, I’ve got my mindset going, I’m not just getting on the plane and then thinking about it, oh, I, I’ve gotta manage my, and I’m not hoping to manage my weight while I’m away. But there are certain things that I always do. One, I always wanna, I always focus on my body and how I want it to feel that, that night before I go to bed.

[00:20:40] I, and also how I wanna feel. Coming home on the plane. That’s a huge one for me. Bringing myself to the present in everything. And what I mean by that is just what’s so important to me is my mental freedom. So my food choices, often when I’m traveling, I. Are aligned with that because I, even though the, the croissant may look amazing or the you can only get this churro in this special place.

[00:21:09] If it’s going to rob me of, hijack my brain and rob me of my freedom, I’m gonna say thank you. But no thank you. I’m gonna say present in my body and my mind and enjoy and be grateful for just, being able to travel and be in this place. And I do try to make sure to choose restaurants with at least some healthy choices, which pretty much is pretty most, unless it’s like a fast food joint or something like that, most everywhere.

[00:21:36] I definitely, as I mentioned. Bring protein bars and various things depending on where I am going. If it’s traveling in my car or traveling on a plane, traveling on a plane is a little more difficult. But protein bars are very portable and those are my last, if all else fails, nuts and protein bars, you can get a little more creative if you don’t have to get on a plane.

[00:21:57] And meals don’t always have to be amazing, but perfunctory sometimes when you’re traveling, it’s just I need to stabilize and nourish myself for this, walking tour of the city that we’re gonna do, and then I can go get a lovely lunch, but I just don’t wanna be starving or have my blood sugar tank and book a hotel far from the center of the city that’s.

[00:22:19] For me, so I walk, so I always have three pillars of what I do when I go away. One I walk or move. I really try to, even though I was sick, I was, I wasn’t, my, I sounded sick, but and I had a cold. I, we walked every day. I ate protein and one serving of like refined carb per day plus, three bites of things here and there.

[00:22:45] And one drink per day. For the most part, there were a couple of days I had to, but I did, I really did practice that because I don’t like over drinking and then taking time to stretch. In the morning and really focus on how I wanna feel at the end of the day. Okay, so let’s dive into part two where I am going over the plane ride and then arriving in Barcelona and prepping myself for success there.

[00:23:14] Hey everyone. Hope you are great. I am a few days into our trip now, and I wanted to catch you up on some of the things that are going on that, just tactics that I have been using to stay healthy on my trip. First of all, I just wanna talk about the plane and airports just because. I think I mentioned this a little bit before, you never know about airports and what they’re gonna have available because you might be getting there early or late.

[00:23:48] And usually airports have some healthy options, but if you arrive very early or very late or are transferring, you might arrive at a time where that’s not going to give you great choices. And something that happened with us is we were literally took a plane from Los Angeles to New York and we had such a short transfer time that we were literally, we weren’t running, but we had to just go immediately to the next flight.

[00:24:16] And we hadn’t eaten on the first flight ’cause they didn’t feed us and. If we hadn’t have brought protein bars and some snacks, it probably would’ve been tough. ’cause then we had gotten a really long time without food and then we would’ve been more apt to eat. The really crappy snacks that they give you that are just really refined, they didn’t have, sometimes they have almonds, which is pretty cool that they offer you, but they didn’t, this time it was all like pretzels.

[00:24:45] Whatever. And the problem with those things, it’s not like they’re calorically heavy, but they’re refined. And if you’re eating them on an empty stomach, it’s gonna make you really hungry. And then when you go to eat, it’s gonna be harder to not overeat. I try to stay away from those. I just say no thanks to those and just rely on my own snacks on flights.

[00:25:06] The meal they served us, ’cause, the only time they ever serve you a free meal is when you go overseas. It was fine. I just, ate the salad and the, it was like this chicken thing with tomatoes, which was perfectly fine. Not very exciting. Left the brownie, left the. Whatever other carby cracker thing, to the side, pretty easy to do.

[00:25:32] And then they brought us some. A mourning calzone, which I thought was really hilarious because it’s a Spanish thing and I don’t think calzones have anything to do with span Spain. And it was so like, it was like literally this big dough ball with quote unquote eggs and spinach in the middle of it.

[00:25:50] So I opened it up and I ate the eggs and spinach and it was just like salty and gross and. I didn’t eat the Doy bread part and I heard it was very hilarious because I heard in line ahead of us, like when we were in customs this couple was like, oh my God, I ate that calzone and oh, I feel so disgusting.

[00:26:10] It was very interesting ’cause I was like, that thing would make me feel like if I ate that first thing in the morning, all that dough. I don’t understand. Sometimes hospitals and airplane food, sometimes I just wonder who are making these menus. Not people who want anybody to be healthy, really. They’re just focusing on the bottom line, I okay. Now, something that I try to do when when, and my husband does too when we are traveling, is just try to. Eat a couple of meals a day. I think I mentioned this before, but also to focus on getting enough vegetables, salad and fruit. So one of the first things that we did when we got here early in the morning.

[00:26:57] We came, we checked in at the hotel. They let us check in early, which was awesome. And Barcelona is very cool. The first day we arrived, it was sunny. It’s been raining the last couple of days, and today was our first sunny day while we were here. But nevertheless, it’s a great little it’s a great city.

[00:27:14] It reminds me of New York 30 years ago. It’s still got the cute little shops and things like that. But in the neighborhood where we’re staying are all these sort of like small versions of Whole Foods where they have just beautiful fruits and vegetables. And so my husband and I went in there and got some strawberries and some plain yogurt and brought those back.

[00:27:39] We had a little refrigerator at the hotel, so we had something to, be help, to have a snacks and to stabilize us. I always try to just have protein on hand to stay stabilized because you never know what you’re gonna get. And we did go out to breakfast and oh my gosh, I have to tell you the funniest story.

[00:27:58] So we sat in this wonderful little Spanish it was actually an Italian restaurant in this little neighborhood that we were in, is a very quaint neighborhood. And we had some coffee and I ordered that they did not have anything, like healthy looking on the menu too much. It was like croissant and all this stuff.

[00:28:18] And so I ordered like poached eggs with a slice of bacon and tomatoes. And they brought it and it was delicious. And I do admit I ate the bread, which had that garlicy tomato stuff on it that I was telling you about earlier, and it was amazing. So that was my carb for the day. But what I wanted to tell you was while we were sitting there these two Spanish women came and sat down and, I just love people watching and I don’t know about you.

[00:28:49] I bet you do too. But these women were they were beautiful. They were teeny tiny, petite women, because I’m five foot eight, these women were probably five feet, five foot, one, just petite. And I find Spanish people in general tend to be petite. My husband and I are both looking in clothing stores, and the clothing is just like very small for the most part, but.

[00:29:14] Anyhow, these women were dressed so well, like they, this one woman, they were older than me, so you know, I’m 60 and they were probably 65, 68, but they dressed like I don’t, it was one of them had on. Leather pants that had boots built into the pants, so you have to pull the boot on. So the pan, the boots were part of the pants.

[00:29:43] My husband’s laughing in the background. I was just classic. And but they like, were in full makeup. I felt like particularly, ’cause I had just been on like a 12 hour flight, so I had no makeup. I was like. Totally disheveled. And here they were like dressed to the nines with jewelry and their little cashmere sweaters and these leather pants, and they order, it’s 10 30 in the morning.

[00:30:07] They order beer, like they just each ordered a pint of beer, which cracked the half pint. It was a half pint of beer my husband’s telling me. And and then after a while after everybody cleared out, except my husband and I, they moved over to a couple of tables and we’re like, why are they moving away from us?

[00:30:25] Do we smell or something? And they whipped out a couple of cigarettes and started talking. So it was just like, okay, we’re in Spain. Got it. I just thought I’d share that. I just thought, and then my daughter. Said, oh yeah. And in Valencia she says, everybody, the women men in the, 10 o’clock 11 drinking beer, that’s like totally part of the culture.

[00:30:49] And in fact, they’ll, they serve you. If you order coffee in the morning, they say, and would you like a beer with that? So I just thought that was just. So wild. Anyway, there you go. If you’re Spanish or if you have been around this part of the world, then you’re probably like, yeah, what’s wrong with that?

[00:31:08] There’s nothing wrong with that. But I was just like, wow. People in LA are just so Type A, they’re there with their laptops. There’s no laptops here, like people typing away on their laptops. They’re just like people watching smoking their cigarettes. Living the life. Okay. What did I wanna say?

[00:31:27] Oh, okay. So then, yeah, protein. I try to focus on protein for breakfast, looking at the menu, scanning it just again, because I wanna stay, I wanna start the day stabilized and I try to avoid croissant or the chocolate might. A dear husband who is sitting here bought a chocolate croissant this morning for my daughter, and he bought some eggs too, and tortilla.

[00:31:53] But like for me to eat that would just be, tough going. So I, even though it looks amazing and I did eat a tear off a piece of this stuff without the chocolate starting the day with that would make me just. Hungrier and start thinking more about food. So I went for the tortilla, which had a little potato.

[00:32:13] It’s delicious. It was fine. No problems there. So trying to stay stable and the three bite rule has worked out. It worked out for some gelato the other day. We, oh and oh, hilarious. Okay. I’m gonna tell you another quick, hilarious story. And then we went to a gin bar last night. It, we happened upon it.

[00:32:35] We were just going out, wandering around after dinner. ’cause at we, we finished dinner early, like at eight 30 or something, and everybody is just starting to go out at eight 30. And we found this gin bar and it was empty because nobody starts going to the bars until 10 30. So we wandered in.

[00:32:51] This guy was so Hli, he was the owner and he was very sweet to us. And my husband speaks really great Spanish, so he was able to strike up a conversation and we sat down and he brought us gin from, my husband had a regular gin and tonic. I had this botanical gin and my daughter had this like strawberry, girly girl.

[00:33:16] Gin drink. And the reason why I’m telling this story is enjoyed the gin drink. It was great. But the snacks, oh my gosh the man’s wife, first of all brought us they, she brought us some. Popcorn. Okay. And I try to stay away from the snacks. My daughter ate it, so she brought more popcorn and then when the popcorn was done, she brought out bugles.

[00:33:42] These I don’t know if you know what bugles are, but they’re like, again I don’t even know what, they’re the shape of a bugle. And they’re like refined and I don’t even know what they taste ’cause I’ve never had one. But my daughter assured me they were good. And then. She brought out like this mixed party snacky, pretzels and nuts and stuff like that.

[00:34:02] And then, we stayed longer and. She brought out a bowl of gum drops. Like I have never had anybody bring gum drops, which of course I steered clear from, ’cause those are trigger food. So I avoided those. But what I noted was interesting, ’cause my daughter ate all of them, was this morning she woke up and she said, oh my God, I am so hungry.

[00:34:25] Why am I so hungry? And I said, because you ate those drop gum drops last night. And she’s okay. I get it. So yeah, like eating that sugary stuff right before you go to bed, you are gonna wake up feeling starving. Anyway, those are my travel stories. Oh, one other thing I realized my husband bought it, this thing of chocolate that you can melt to have with those wonderful strawberries that we got for our room.

[00:34:54] And we didn’t have a microwave in our room, so we melted it with, hot water. And then I realized, as I had a little bit of it, I was like, oh, this is a trigger food, because now I’m thinking about it all the time. So I restricted myself from that. But I wanted just to let you know, so you’re always like, trigger foods are things that you just, oh, i’m having a little more of that. Oh, ooh. I need a little more of that. That becomes a problem. So better to just cut yourself off. You’ll enjoy the trip a lot more. But anyway, that’s it. That’s, and I hope this has been interesting. I’ll be reporting on more as things roll out here in from Barcelona and onward.

[00:35:39] Okay. So to review that of. Really the bottom line is keeping focused on protein, making sure you’re getting protein to stabilize yourself throughout the day. Using that three bite rule, keeping the carbs to a minimum. And know when you’re in Spain, they’re gonna bring you. Bowls of stuff when you drink, that’s just the, their culture.

[00:36:03] It’s like at any bar, they’re gonna bring you these little bowls and if you eat what’s in the bowl, they’re gonna bring you something different and keep bringing you stuff. So either tell ’em no, or have a daughter like mine who’s just gonna eat it all for you. And then. Spanish, the lovely made up Spanish women in their leather pants.

[00:36:24] I didn’t mean to tell you that they did not eat anything. They just drank beer and smoked cigarettes. So maybe there’s something to long life. Let’s drink. Beer and smoke cigarettes, shall we? Maybe not. Maybe that’s not the best idea. So anyway I hope this was enjoyable for you, and next week we are gonna get, dive into the trip itself and more tr more stories, more, more mindset of travel. And so I hope you stick with me on this journey. It’s been a wonderful ride with you here today. And remember to subscribe and also remember that the key and probably the only key to unlocking the door of the weight struggle is inside you. So keep listening and find it, and I will see you here for part two next week.

[00:37:17] Thanks for listening to the Thin Thinking Podcast. Did that episode go by way too fast for you? If so, and you wanna dive deeper into the mindset of long-term weight release, head on over to www shift weight mastery.com. That’s www shift weight mastery.com, where you’ll find numerous tools and resources to help you unlock your mind for permanent weight release tips strategies and more. And be sure to check the show notes to learn more about my book from Fat to Thin Thinking. Unlock your mind for permanent weight loss and to learn how to subscribe to the podcast so that you never miss an episode.