With the holiday season right around the corner, you may find yourself preparing for upcoming family events, work parties, and other events. No matter what the holiday, many of us are faced with navigating through food temptations that could potentially derail us.
Here is a three step approach to help you as you prepare for an upcoming holiday event:
- Identify a specific concern or potential struggle you will face this holiday season. Is it Thanksgiving dinner with the extended family? An upcoming holiday dinner event at work? Or a cookie exchange with the neighbors? Pick one event you want to focus on.
- Visualize the event or situation. Think through each specific step of the event as if it were a story. What happens when you first arrive? Who will be there? What do you see and smell? What happens next? Work your way through the entire event, and be sure to include all of the little details.
- Once you’ve thought through your event, highlight the specific challenges at the event you are most concerned about. Develop a plan for addressing those challenges. Brainstorm ideas on how you can overcome them, and commit to one or two that you think will work best for you.
Here are a few strategies that many people have found to be helpful:
- Eat small, frequent meals throughout the day so overeating later is less likely.
- Bring Medifast Meals along with you to ensure you have a healthy option available.
- If you’re attending a potluck, picnic, or tailgate party, bring something healthy that you can enjoy while on Plan. You can show your friends and family how delicious eating healthy can be!
- Think Lean & Green Meal. Follow the parameters of the Lean & Green Meal as closely as possible by focusing on grilled, broiled, baked or steamed protein and non-starchy vegetables. Watch for added sauces, gravies, and condiments—keep them off to the side if possible.
- Stand more than an arm’s length away from munchies. Once you’ve had enough to eat, move away from the main table and join a lively conversation.
- Listen for the body signals that tell you that you are no longer hungry. Pause in the middle of a meal and ask yourself how the food tastes, and what your current level of fullness is. Remember, it takes the body 15-20 minutes to register that it’s full.
- Carry a water bottle with you, and keep it filled with water. Be sure to stay hydrated throughout the day.
- Bring your favorite Medifast Flavor Infuser™ to drink with water, or stick with calorie-free beverages such as diet soda, sparkling water, unsweetened tea, or coffee.
- Schedule a little exercise earlier in the day so that you don’t skip it and so that you feel in control for the rest of the day.
- Keep track of what you eat as well as your exercise and sleep with the Habits of Health Dashboard.
- Seek support. Reach out to your Coach if you are feeling anxious. Ask a friend or family member to support you during the event.
Whether it’s attending a family gathering, hosting a party, or attending a dinner party, it is possible to enjoy the festivities and continue to practice healthy habits.