Episode 143: Hot Girl Summer: How to Protect Your (Mental) Peace around Diet Talk
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah continue their Hot Girl Summer series! This week we talk all things mental health, especially when the diet talk comes up. The girls discuss some good practice to help out your mental health and provide tips on how to navigate diet-heavy conversations. We’re all about protecting our peace this summer!
Tune in on Spotify, Apple Podcasts, or YouTube to listen.
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0:08
Hello everybody, welcome back to part two of our Hot Girl Summer series.
Hello everyone.
Today we're going to be talking about all things mental health.
Last week was a little bit more physical health focus.
Now we're going to talk about your mental health, which is just as important, but before we get into it, make sure you subscribe to YouTube and we Add all fun things on there and you get to see our beautiful faces.
0:33
If you are able to, we have our bonus segment available on Spotify still for a low price of 299 a month where you get extra episodes every single week from us.
And this is just we're going to continue our little series, the three-part series.
0:51
Very excited for this one.
And then next week we'll wrap it up along with the season, which is crazy, crazy.
We're going into Season 9, which just feels wrong.
Yeah, it's we've come up a long ways.
1:07
We appreciate you guys.
If you're new here, welcome.
If you've been here, thanks for sticking around.
We appreciate you.
But without further ado, let's get into it.
Last week, we really focused on how to feel good this summer without dieting.
1:24
If you have not listened to that episode, we highly recommend doing that after this one.
But we're going to go over some mental health tips for the summer.
There's a lot going on, like summer can be a very overwhelming time.
We tend to be a little bit more social, just a little bit more things going on, especially nutrition wise and body image wise.
1:44
There's a lot going on there, so we want to make sure you're taking care of your mental health.
I found some like Reddit posts of people saying like I feel like summer is such a hard time for disordered eating, recovery, body talk, diet talk.
2:03
Like of course these things aren't exclusive to summer, but because of just the opportunities I guess, and things that happen in summer, it can just seem like it's more in some cases.
Especially when I feel like it's like easier to like hideaway and like hide your behaviors, hide your body, yeah, not be out there as much.
2:25
And now it's like full on display everything.
Yeah, and there's always food.
Involved.
Always food involved in like holidays and barbecues and that kind of stuff, which generally is a great thing.
We love food, but if you are anxious around food for whatever reason, it can just be really hard to cope with that and navigate that.
2:47
Yeah, and we want to give you some tips to help you and whatnot.
Our first tip we'll get right into it is to go outside.
Some grass.
I went outside this past weekend.
It's so annoying how they're right when they tell you to go outside and your home gets better.
3:07
How annoying.
I hate that.
It's true, it is.
Even if it's like going on a walk, even if it's going somewhere to get a fun little drink or a treat, or going somewhere sitting and reading.
3:25
It just wonders.
Amazing.
Just talking about it, I get all excited, like, oh, that just sounds glorious.
Yes, go outside because like you don't have to do it with people.
You don't want to be around people just get some fresh air, take advantage of it.
If you're in the Midwest like us, it's not always like this.
3:43
We can't just, I guess we can't go outside, but it might not be as enjoyable.
It's miserable.
Actually does the opposite for mental health.
I feel like for a good six to eight months out of the year, so take full advantage.
Gardening has been my way of like clearing the mind lately 'cause I'm 90 years old, apparently watching my birds and the bird feeder, which it is hoppin by the way.
4:10
Like that's amazing.
Have I told you about my neighbors?
I.
Don't think so I.
Feel like you I I didn't know this.
Bobby's much more aware of our outdoors, but they have a bird feeder and they attached it to their glass door like it's like suction cupped somehow.
4:28
I watch birds too and I'm like I feel like.
Isn't it so great?
Did I tell you this?
I think I heard somewhere that I think I told you this and the listeners too, that like when you hear like birds chirping, it is good for mental health because birds are only really there when it's a safe environment.
4:46
And so if you hear birds, it's probably a pretty safe situation going on.
Yes.
It just is so calming, I know.
Go outside and listen to the birds.
It's amazing.
Chase the birds.
He chases the birds.
5:02
We had a chipmunk sighting today while we were out in the garden, so we had to chase that around the fence.
Obviously the chipmunk is way faster than my 60 LB dog, so it was no competition there haven't seemed Bunny in a day or two, but the other day you can.
5:17
Like we have a sliding glass door that goes out into our deck that goes out into our yard.
And the other day Finn was eating his food, which was like by the sliding glass door in the kitchen.
Is this the same Bunny we have like I think?
Two or three and OK, two of them are mating and having babies too, which I told you that, like, Finn killed one, right.
5:39
One of the babies.
Yeah.
So anyway, one of the parent bunnies and the chipmunk were both, like, on the deck, and Finn was in the house, and he was like, for freaking out.
I was like, I'm not letting you out there.
I know what you're going to do.
I'm not an idiot.
It's like that.
5:56
Was That was intense.
He's probably like this barrier is keeping me from.
That I know he's like, mom, I have to protect us.
There are threats out in our yard like don't worry, we're going to be fine to chipmunk and a Bunny.
I think we'll I think we'll make it.
6:12
Oh.
My gosh, that's so.
Funny.
Anyway, so having a yard, having a garden has been amazing for me.
Touching grass and thin.
And Finn is proof of that.
It goes outside, it's excited.
It has so true.
6:29
Be like Finn.
Be more like Finn.
But also, Finn is also on doggy Prozac, so he's a little oh.
That helps.
A little anxious too.
Yes, that definitely helps.
That's you need your version.
Exactly.
Nothing wrong with taking meds if you need them.
6:45
No in combination does wonders.
OK.
Our next one definitely ties right along and you guys saw this coming.
Limit social media, limit your screen time.
Like we always say.
It's like one of the few detoxes we recommend.
7:03
We'll talk about alcohol a little bit more later too.
Another great detox is alcohol.
But again, you'll notice like when you get off social media, get off your phone.
It really does help, as annoying as it is to hear it.
Yeah, Something I've been doing recently, and this ties into this because you know how people are like, like we're on vacation, we're doing, we typically are in a better headspace.
7:28
We're.
Enjoying life a little bit better.
So recently I've been trying to replicate things that I do on vacation.
Obviously I cannot work unfortunately.
But one of the biggest things is like you, like rare.
7:43
I mean, I guess maybe depending on your profession, you're, maybe you have some screen time, but like typically screen time is in social media is so low on vacation.
I'm like, you're barely looking at your phone, you're living in the moment, you're doing activities, you're like relaxing, you're just existing.
8:01
I've been trying to do that and it maybe it's a little bit more helpful 'cause it's the summer too.
So there's like more stuff to do than in our depression cave in the winter when it's cold and we don't want to go outside.
But it's helped a lot.
It's not as good as being on vacation, but it definitely helps.
8:22
Social media, as much time as we spend on there, and you probably know about us from social media, we don't need that.
Much of it, really.
I don't think we need as much as we are consuming right now.
8:38
I try to like not really use it for pleasure.
Like it's mostly just work getting stuff up there and then I'm like out.
I don't need to be scrolling.
It just doesn't doesn't help anything.
No, especially now that like this isn't really, I guess relevant to listeners, but like we know our niche, we know what we want to post about.
8:56
We don't really like need to see what others are doing in our field.
So I can just get out and maybe this is a hack because we have each other, but you know how they're always like, interact with people in your niche online?
I I'm.
9:12
So bad around talking your stuff.
I know people always like comment like mutual like friends I have on social media so nice.
And I'm not good at commenting on other people's stuff.
I'm so bad at it.
Yeah.
I'm so bad at it.
It's not 'cause I don't like your stuff or you as a person, I honestly just it's.
9:30
Social media.
I'm not even saying it.
Probably, yeah.
Yeah, that was funny.
That's so true, I always come on your stuff and you do the same to me, but that's literally it.
That's that's where my interaction in the community is our own community that we have created.
9:48
That's it.
Very neat, the upbeat dash.
But our next tip, we don't have much.
I don't, I don't have anything else to say.
Social Medias.
They get the point.
Get off of it.
Yeah.
Next thing you know is eating enough and eating consistently.
10:08
How boring is that?
But maybe you're getting wrapped up in all the things you want to do this summer.
You're socializing.
It's hot.
Our appetite might go down a little bit with that heat.
We gotta make sure we're eating enough and we gotta make sure we're eating more than once a day 'cause we don't want any blood sugar crashes.
10:29
We want to be feeling good, eating enough.
We'll help with that.
Yeah, I see it coming.
Like we always talk about this.
It's like I talk about it constantly.
It's like there's no need to be one O 1.
Yeah, like, you don't need to worry about electrolyte supplements at this point, most likely or, oh, I don't know, greens powder to choose.
10:56
Like, let's start with just eating enough and eating consistently.
And then if you feel like there could be a need for those things, great, we'll discuss it.
But we got us right there.
That's like the very first thing to think about, eating enough and eating regularly throughout the day.
And with summer, we have delicious produce, at least again, here in the Midwest.
11:13
Berries right now are so good.
Like every pack of strawberries I get is a less than $2.00, which is unheard of in the winter.
And then also just like so juicy and sweet.
So fresh, it's so hard not to eat it all at once.
11:31
I know.
So good, yeah.
This is the time from a brightness standpoint and a price standpoint, we love melons.
Watermelon season, yeah.
11:48
Again, if you garden.
Sell watermelon around here.
But I don't, I don't think we're really.
I meant I meant grow.
We don't sell watermelon in Chicago.
What is actually There's a ban on watermelon.
This is the one thing Chicago doesn't stand for.
12:09
I think population would decrease drastically if that happened.
There would probably be an uproar.
Yeah.
Some type.
Wow.
You can grow it though.
I'm growing it right now.
That's true.
I don't know.
Where do we get watermelons from in the winter?
I don't know.
12:26
Beats me.
I don't know where they're imported.
From that's what I was thinking, I was like, where do we get those?
But I guess in Chicago though, there probably isn't tons of like garden space to be growing watermelons.
That's true.
Limited space.
I'm Googling.
It.
Watermelon USA imports Mexico supplies 80% That makes sense they.
12:50
Are very warm there.
Yeah, Mexico, Guatemala and Honduras.
OK.
That tracks.
Sounds good.
OK, anyway, Speaking of watermelon, Watermelon's very hydrating.
13:07
Look at that segue there, our next one.
Of course, we discussed this last week too, but mindful alcohol intake, staying hydrated, alcohol does not hydrate you at all.
Does the opposite of that.
No, we harped on it last week.
13:23
I don't want to harp on it again, but.
We don't, I feel like we don't need to go that much into it, but feeling groggy and like also feeling peer pressured into drinking alcohol.
Like it's so common in the summer.
It's like have a beer, have a glass of wine.
13:43
I don't, I don't know what the people are pressuring these days.
I feel like the like white claws and that kind of thing are more oh.
Yes, the seltzers, stuff like that, like, oh, do you want one?
You don't have to drink, you don't have to feel pressured into it.
14:00
You might feel better if you're hydrating and if you're drinking alternating with water as well.
Why you feeling good and refreshed?
Yeah, I said this last week, like I just, like don't have any interest in drinking really.
One of my friends I actually was recently recently hanging out with, she told me that she's no longer drinking because it like really messes up her blood sugar.
14:23
She's diabetic.
And she just like doesn't want to bother with like, guessing what combination of food and drink.
Yeah, she has to eat to keep her blood sugars from not going crazy.
And my first thought, the cheap person I am was like, Oh my gosh, we don't.
14:39
We want our our restaurant bills will be cheaper now I love them.
And then my second thought was like, yay, now we're going to feel OK the next day.
Like, Yikes.
These are the important things when you're near 30.
14:59
It's OK so many people we know are thriving in their 30s I'm excited.
To be 30.
I'm excited for us.
I say.
I'm not going to go into this a lot.
I'm just going to note 62 you get a free national parks pass.
Oh.
15:15
I'm trying to live till 62.
Really.
Like, like no matter what, like who you are.
Yep, I didn't know that.
My dad's almost there, so we're like, you got to stay alive.
He's doing just fine.
I was.
Going to say your dad's pretty healthy.
15:32
My dad hikes better than my sister and I, but we're like, you got to make it there for that National Park.
Pass Oh my gosh, so you.
I love that you.
Guys, you're questioning the purpose of life.
Make it to the 62.
15:48
You get a National Park pass for free.
Those are expensive.
Now they're $80.00 a year.
Really.
Jeez Louise, it's.
So annoying, but that's a tangent for.
Another thing, I listen to the Office Ladies podcast and Jenna and Angela the Co host of it, they're like going into their 50s and they're like we give no FS now that we're in our 50s.
16:09
Like we just like don't care about anything, which I love.
I'm so excited for that stage too.
So stress relieving.
I know to just like, not care, do whatever, say whatever.
Yeah.
Can't wait.
Good things.
Looking ahead for US aging 60s now.
16:27
Exactly.
Aging's a privilege.
Yes.
OK, our last mental health tip.
Yes, we discussed this last week too, But wearing clothes you're comfortable in and tying it into mental health, We said this last week also, But if you're wearing clothes that you don't feel comfortable in, it's only going to make your body image worse, which of course is a big part of mental health.
16:50
So wearing clothes that feel good, wearing clothes that are your style, wearing clothes that are comfy, wearing clothes that are like loose and flowy in the summer can really help you not feel so blah when it comes to body image.
You'll just be, if they're uncomfortable, you'll just be focusing on that more.
17:06
We don't.
Yeah, you've more important things to focus on, like watermelon, birds, birds and touching grass.
Oh, I wanted to give an update on I think this was a bonus question thing we talked about.
17:26
No, it wasn't the main episode.
I mentioned that I had an urge to go for a run.
Yes.
It's no longer there, it's gone so.
It's gone.
No longer wanting to run and I also had never acted on it so I'm.
Sad.
I'm not mad about.
17:42
It I was there for a little bit.
Yeah, OK.
That's awesome.
OK, Well we appreciate the update.
Yes, I forgot about that so.
Short lived.
A fun feeling.
Maybe it was.
It was a healing, nice experience.
Something you strongly disliked at one point didn't seem so awful.
18:02
That's not true.
I don't know.
It's like act on it.
For it to be healing.
I could just not despise the idea of it.
Yeah.
Yeah, that's that's recovery if I've ever heard it.
Oh gosh.
OK, let's move on.
18:19
The other main topic we want to discuss today is just the diet talk.
You know, it's already among us with the bikini bodies.
It's been going on for months now.
Bathing suit, summer body ready, not eating fun things at gatherings because whatever reason it's going to be there.
18:46
We do have a nice little episode, but that we will link in our show notes.
So how do?
We play in that one.
I forgot we role.
Play.
So if you want some role-playing, go TuneIn.
Wild stuff going on there.
19:02
I don't think either of us have a theater background, OK.
Yeah, no, absolutely not so.
You get are.
I think I've told the story.
I tried out for choir in 4th grade and didn't make it.
I sang My Little Mermaid or My Little Mermaid?
19:18
My Little Mermaid.
My little.
My Little Pony.
What's the name of Ariel's show or movie?
The Little Mermaid?
What's the?
Little Mermaid The Little Mermaid.
No, the movie.
19:34
Is it The Little Mermaid?
The Little Mermaid.
That does not sound right.
For some reason she's a.
Little a Little Mermaid guy.
It's a Little Mermaid.
It does not sound right, the little.
Mermaid, My Little Mermaid.
Oh, yeah, you're, you're right, of course.
19:56
You're right.
Like it's an obvious thing, of course.
Anyway, I was.
My Little Mermaid though.
I forget if I was saying under the sea or the one where she talks about like all of her trinkets and stuff but regardless.
Of your world part of your world might be like the like big like yeah production and.
20:12
That's a hard one, especially when you're at a. 10 year old that was ambitious of you.
I know I didn't make it.
That's OK.
So Needless to say, no choir or theater background.
I hate my efforts.
That's OK, you get our our low level free acting and also some some helpful tips on how to manage intuitive eating around friends and family.
20:40
I'm not to do a flashback like TikTok of this, us talking about this and then like flashback to our role-playing.
You but you need to tell the The Little Mermaid story.
Oh my gosh.
And then we'll go directly into your acting, yeah.
20:58
Like, oh, that's why you didn't make it.
It's OK, anywhom, it's going to come up.
The dye talks going to come up, especially as people are wearing less clothing.
People, we hope won't make comments on people's bodies, but like it happens.
21:18
Unfortunately, we can't control others.
We can only control our reactions to it.
So what to do when the small talk starts to turn a little bit diety?
So first and foremost, you can just excuse yourself from the like the conversation.
21:35
You don't need to be there.
Like, oh, I, I need to go to the bathroom, gotta go grab a snack.
Oh, someone's calling you don't nothing.
You don't have to tell the truth.
It's like a white.
Lie.
Yeah, yeah.
Or if you want to be honest, you'll be like, I'm uncomfortable.
21:52
Sucks I'm out.
You guys are bad conversationalists.
I'm leaving better, but if you'd like the more gentle approach, say you have to go do something and get yourself out of that awkward situation because you don't have to be there if you don't want to.
22:12
You have free will.
Crazy, yes, If you're also pretty ballsy, which I am not, unfortunately, you can also just like change the subject, be like, oh, I don't know, I can't think everything off the top of my head.
It's not good at this.
What'd you have for lunch today?
22:30
Like literally anything else.
You can just like literally change the subject.
And if they don't like that, then you can again walk away or tell them they're bad at talking about things, however abrasive you are or or not, you can decide kind of how to approach this.
22:47
I will know a good way to change the subject because people love to talk about themselves is to ask people questions about themselves.
Because normally I'd be like, oh, bring up something you're talking about that's not gonna last as long.
You gotta get people talking.
So if you're you are feeling ballsy, maybe like ask a very a question you know that maybe you already know the answer to, but.
23:10
Your inner RA just came out.
It did.
I am good at maneuvering conversations when I don't like that something you can do if you're we're just getting more ballsy, you can shut down the comments about changes in people's lives.
23:31
Like if you, there's a range that you can go about this where like you hear like, oh, have you seen so and so she looks so good.
Or like, oh, have you seen so and, and so she looks like she put on some weight.
What you could do is be like, if you want to be gentle, you could be like, oh, I don't know if that's something I noticed, but like, who cares?
23:54
Or like, I'm sure something's going on.
Let's talk about the weather.
But if you want to be very upfront, you could be like.
That's effed up.
Yeah, like how?
Like that's kind of rude to say that.
24:09
Why?
Why would you say that?
Throwing Y questions really out there makes people defensive as well, so if you really want to get on their bad side.
We're taught not to use Y questions in counseling.
But if you really want to cause some tension, throw Y questions in.
24:25
OK, this advice is more like cause problems.
Stand down to.
Make situation worse than it already is.
Cause a.
Scene feels like but a nice little redirect or confrontation, whichever way you want to go about it, yeah.
24:45
I think what it all boils down to is take up space.
It's OK to be I'm This is advice to myself too.
Like it's OK to be abrupt and straightforward and not beat around the Bush.
No, that'll be good a good challenge depending on how you're feeling.
25:01
Exactly in a situation and who you're with.
But you could also, along with that last one, challenge their thoughts too.
Like, oh, what do they say on TikTok?
What?
What do they say?
It's like the best comeback ever.
It's like, oh, I can't believe you said that out loud.
25:19
Something like that.
Oh, it's like what?
A bizarre thing to say out loud or like that's an inside thought.
That's like one of my favorite ones.
I love that.
Yes, say something like that.
Basically, make that we're in attack mode, right?
Now we are.
Make them question why they thought it was OK to say that out loud.
25:38
Yeah, and there's different ways about that, but that's what's the end goal will be like.
Don't do the whole idea, just having them sort of assess like where that thought came from and why they're saying those things, why they feel OK saying those things about others.
25:57
So just just challenging them in that way.
But again, challenge is more of a it's a spectrum of how much you want to actually like challenge versus just questioning.
Yeah, we're giving you options that's.
What we're here for.
26:13
And then the last thing you can do, there's a lot, a lot of things you can probably do, but you can minimize your reaction to these deity talks.
And I find that this goes a really long ways 'cause once again, people feed off of 1 contributing to the conversation and also reactions.
26:35
And if you're like so neutral, ignore all your desires to show you are actively listening and nodding as Hannah's doing, or like smiling or just like anything like that, Like a blank face or reaction goes such a long way so you don't have to say anything.
26:56
Or you have them repeat it.
That's a good one too.
Yes, make them think about what they just said.
But I think your yours is better.
It's like if you just like, sit there and stare.
Like make them sit with what they just said, don't give them anything to go off of.
27:14
It goes a a very long ways.
Oh yeah.
We're scheming.
I know we're going to create so much conflict this summer while you're relaxing.
And oh, don't worry, we're trying to improve mental health.
27:29
Sometimes.
It does mean that we have to get combative in some ways.
Yes, for your sake, because otherwise we don't want to keep feeding into the diet culture.
We got to find it a little bit in whatever way possible you'd like.
27:46
Yeah, and that's really all for today I.
I feel like it's, I feel like so much of this is things we've just been talking about.
Yeah, you guys know all this.
We just kind of put it all in one little hot girl summer series.
Yeah, so like, make sure you listen to the first episode, make sure you tune in for next week, next week's just So Juicy.
28:09
And then make sure you also listen to our intuitive Eating with Skeptical Friends and Family members episode and you can watch our acting.
Oh yeah, there's also, yeah, the video version of it too, if you want to see us in full theater mode on YouTube.
28:26
This is actually our resume acting.
We're going to submit this for like Broadway shows.
Yep, but hopefully you took away something you had to.
We were spitting facts today, yeah.
28:43
Yeah, and if you didn't take away anything from what?
From a nutrition side, you learn that birds are cool.
Touching grass is good.
Touching grass is good, going outside helps, annoyingly enough.
Yeah, all the things that you know are probably good for you actually, they actually are.
29:03
It's annoying and it's the simple things typically that help.
That's the thing to note because like they'll say, all these things are good for you, but it's like really simple ones that are like.
Literally going outside and eating enough and drinking water.
That will get.
29:18
That will get you far.
It will get you far.
It won't fix everything.
Sometimes you still need other supplements or meds or whatever else counseling, but that can get you a long way.
Yeah, OK guys.
Well go tuned into the bonus question.
We are going to further our abrasiveness today and talk about our toxic traits.
29:35
Yes.
I'm very excited for this, it'll be so fun.
But thanks for listening guys.
Make sure you subscribe to the YouTube if you're not already.
What are you doing?
And we will see you next week.
Otherwise, stay.
29:53
I'm about to say, stay hot, girlies.
Cool down.
Gals all right, that's fine.
Bye.
The Beet Deets Bonus Segment
Listen to our ad-free premium content and support the podcast for a low monthly cost!
In this week's bonus episode, Emily and Hannah discuss their toxic traits. In a very long, therapeutic, 35-minute episode (that's longer than the main episode) the girls reflect on how they're toxic. Tune in for Hannah's unforgiving reading behavior and Emily's beef with someone who kicked a pigeon!
