Special Edition - Holiday Season 2005

• Have a plan
• Eat light to make extra room in the calorie budget for the week.
• Eat before you go. low-cal, high volume foods
• Bring foods you want to eat. veggie platter, SF cranberries
• Avoid dips, sauces, gravy, and junk-snacks like chips.
• Drink a lot of water. carry diet soda in wine glass
• Exercise good subtractive EC when you can, go for a walk to remove yourself from the Env.
• Beware of the food pushers or bring them on a walk with you.
• Give yourself a break. Plan to eat something there, decide before you go what it will be, AND HOW MUCH. Allow yourself to have this portion so you don’t feel like you’re missing out.

Now if you do eat somthing you didn’t plan on, you should use your skills to change the situation, either by bringing something you can or should have into that environment or by removing something you shouldn’t have. This may also include removing yourself from the situation, go take a walk or play with the kids or something to get away. There are some things you do NOT want to do in response to eating an unplanned food.

• Do not go nuts and scratch the day or consider it blown.
• Do not try to purge. This is very unhealthy! If you are considering this as an option you should seek out some counciling.
• Do not have an exercise binge, to “Make up” for those calories.
• Do not starve yourself. Get in your nutrition, reguardless of the calories.

Realize that it may take a week or more for those calories to show up on the scale.

Try to have fun and be social without makeing the entire event about food and eating.

No matter how good or bad your day goes, tomorrow is another day.

• reminder: you can eat more calories in 5 minutes than you can burn off in 5 days