What peanut butter pretzels taught me this weekend

Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.

Happy Monday!

I just returned from a short trip to Los Angeles for a conference. And while my diet was on track, for most of it, there’s something about the last day of a trip where I just get weak. I can only pass up food that I don’t have at home for so long before I break.

And I broke.

You know that FOMO feeling (you see a snack you never have at home and think, ‘this is the only chance I’ll ever have to eat this thing again, so I MUST EAT IT!”)

Related Post: 5 Questions to Avoid FOMO.

Just when I think I’ve mastered it, a new situation arises, and I’m right back to it being a problem. (unfortunately, I gave in on Saturday and ate a LOT of peanut butter filled pretzels.  Those calories sure added up fast.  And I DID track them, but it didn’t stop me from over eating on them.

But, like all failures, I reflect to see what went wrong and how I can make better choices in the future.  Here’s what I think went wrong.

• Rumination– I’ve only recently been aware of how I do this. When I think I want a snack, If I can get busy or stay distracted, it will go away.  But, sometimes, I’ll ruminate on it and the cravings just grow and grow and grow.  I was ruminating about grabbing some of those dang peanut butter pretzels until I went to get some, thinking it would quiet the cravings, but it just intensified them! Oops! 
• Old Stories– You know this story: I already screwed up today.  I might as well get 5 more cups full of peanut butter pretzels!  I didn’t even pause long enough to let the rational brain take over.  I just ignored it and ate. 

But, you know I can’t possibly tell you what went wrong without offering up solutions.  So, here’s a few:

1. Interrupt rumination early
The moment you notice yourself thinking about the food, not just noticing it, but replaying it in your head, that’s the cue. Don’t wait for willpower to kick in later.
Your job in that moment is simple: change the channel.
Stand up. Move rooms. Brush your teeth. Drink a glass of water. Start a task that requires your hands.
Cravings often fade when you stop feeding them with attention.

2. Add a pause before “might as well”
Old stories move fast. They don’t ask for permission.
So next time, insert a pause that feels almost mechanical:
“Give it 10 minutes.”
Not to decide forever. Just to let your rational brain re-enter the conversation.
Most overeating happens when we don’t slow the moment down enough to choose.

3. Pre-decide your response to FOMO foods
Trips, parties, conferences, hotel snacks, these aren’t surprises anymore.
So instead of deciding in the moment, decide ahead of time.
For example:
“If there’s a snack I really want, I’ll portion one serving, track it, and move on.”
Or:
“I’ll enjoy it once, not all afternoon.”
A plan doesn’t eliminate temptation, but it does remove chaos.

4. Track without expecting tracking to save you
This one’s important.
Tracking is information, not a brake pedal.
Sometimes it helps you stop. Sometimes it just shows you what happened.
Both are useful. Neither means you failed.

The goal isn’t to never overeat again.
The goal is to shorten the spiral, learn faster, and recover without drama.

So if today feels like a reset for you, let it be a calm one.
No guilt. No overcorrection. Just awareness and a plan for next time.

That’s real progress.

— Amy 💛

P.S.  I’ve been trying to make Amazon videos and lists with all the things that have helped me on my weight loss journey. If you haven’t seen it yet, the whole store front is here.  And my latest video from this past weekend with my hotel breakfast hack here!  

Discount Codes

My Shop!  Weight Loss meal plans and digital cookbooks Clean Simple Eats: Code: HEALTHBEET I Love Peanut Butter!! (10% off HEALTHBEET) Built Bar Code: HEALTHBEET Skinny Syrups: Code; HEALTHBEET Gardyn (indoor veggies- my latest obsession! coupon code for $100 off IRL37QK8XWR) My Amazon Must-Haves

The amazon video linked below!