How do you Thrive Through the Holidays and Beyond? Simple! Follow our AWESOME tips to keep the Thanksgiving, Christmas, Hanukkah, and other holiday pounds at bay!

Party Survival Tips

THE DAY OF THE PARTY
• Start your day with a healthy breakfast and time your meals approximately every four hours. You
are more likely to overeat if you are super hungry walking into a party. Drink your water!
• Make time to exercise!
• Bring a dish to share that fits into your eating plan. You will always have something to eat, plus the
host will appreciate it!

SURVEY THE FOOD AND START SMALL
• Choose the healthier options by checking out the entire buffet table before grabbing a plate.
• Use an appetizer or dessert plate rather than the dinner plates for your food. Always use a plate
because it will help you measure your portions and keep you aware of how much food you are
eating.
• Avoid standing by the buffet table, or by kitchen door where the servers are exiting and where
they’re more likely to refill your plates and glasses. If you want more food, you should make sure it’s
a conscious effort to get up and get it.

HOLIDAY SPIRITS
• Set a limit on how much you will drink before you walk in the door to the party. Then tell yourself,
“I’m only going to have one drink,” and then hold fast to that decision.
• Be the designated driver. That way, you won’t feel self-conscious about being the only one without
a glass in your hand!
• The lowest-calorie choice is a 4-oz glass of champagne, which contains about 80 calories. A 5-oz
glass of red or white wine has about 120 to 125 calories. Try reducing the calories by adding
sparkling water to turn the drink into a spritzer.
• If you want a mixed drink, choose those made with club soda or tonic water.
• Cocktail in one hand, glass of water in the other. Reminds you to drink plenty of water and keeps
your hands busy so you’re not reaching for those appetizers.

DON’T SAY “NO!” TO EVERYTHING
• If your mom makes the world’s best pumpkin pie, cut yourself a thin slice and enjoy the heck out of
it. As soon as the pie stops tasting as good as that first bite, put your fork down. It’s all about
portion control.
• And Remember… don’t give up. One unhealthful meal isn’t going to make you gain weight, just like
one salad isn’t going to make you lose it.
• Enjoy yourself on those special occasions, then return to your normal, healthful routine the next
mealtime.

Thrive Through the Holidays and Beyond
Food stress and weight worries tend to be heightened during the holidays. We have helpful suggestions
to avoid holiday weight gain using mindful eating habits. Mindful eating can help guide you to choose
foods that you truly want and leave the rest.

MINDFUL EATING:
• Avoid the “anything and everything goes” vacation mentality.
• It’s OK to give yourself permission to have—and enjoy—the pumpkin pie at Thanksgiving; you may
be more likely to say, “no thank you” to the store-bought sugar cookies in the break room.
• Choose foods that taste good and feel good to the body.
• Walking into the grocery store during the holidays can really test your willpower, especially if you
walk in hungry! Take your grocery list, and only buy what’s on your list. If you know you’ll binge on
gingerbread cookies, don’t buy them. If you want one as a treat, find a bakery that sells them and
buy just one.

KNOW YOUR HUNGER CUES:
• Part of mindful eating is listening to your body by recognizing the signs of hunger. Plan regular meals
and snacks to avoid long gaps without eating.
• Drink lots of water.
• It’s often more challenging to notice subtle hunger and fullness cues if you’re overscheduled and
stressed, or sleeping less than usual.
• Before you put anything in your mouth, ask yourself: Am I hungry? Is it time for me to eat? Is this the
best choice for me?
• Recognize your triggers.

HAVE PATIENCE AND GRATITUDE:
• The holiday season is supposed to be joyful, but there are many stressors and emotional triggers
that can cause even experienced eaters to struggle.
• Be sure to make time for yourself
• Continue to get physical activity that you enjoy and get plenty of sleep.
• If you’re feeling overwhelmed, simplify! Use meal plans that worked in the past, so you don’t have to
reinvent the wheel. Plan and freeze a few meals ahead of time to have on hand.
• There’s the ideal list of things to do, and there’s the minimum requirements to keep your sanity.

CREATE YOUR ACTION PLAN:

Make a list of 2-3 things that you will execute to THRIVE during the holidays and all of the yummy food that will come your way.  Remember it’s about proper portions and sustainability.  Enjoy….just enjoy wisely! 🙂

When you’re ready, we’re here to help!

Live Stronger For Today,

John Heringer, Chief Motivator

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