Most bariatric surgery patients experience a wide range of holiday eating anxieties which can actually ruin a perfectly good holiday around family and friends. Prior to surgery, holidays meant family, friends, and lots of food to indulge in and enjoy; often at a glutinous rate simply because holiday foods are “special” because they are only provided during the season and they are prepared so carefully which adds guilt if you don’t partake of it.

 

 

How many times do you hear these phrases said at a holiday gathering?

• That’s ALL you’re going to have? I worked so hard on that dish…
• You better eat this now, because it won’t be here for another year…
• It will hurt my feelings if you don’t eat this…
• These are very special ingredients I ordered specifically for this dish…
• You can’t be NOT HUNGRY…it’s a holiday!
• Just one little bite, please…
• Have more, there’s plenty…
• Take some of this home with you if you’re not going to eat it now…
• Oh nonsense! You’re allowed to eat a lot today…
• You should have worn your FAT PANTS to gorge yourself like the rest of us…

 

This list could fill a book, right? Such comments add enough stress to non-surgery individuals who carefully watch their weight, let alone you who have had bariatric surgery and have to be careful what you eat, how much you eat, and how often you eat. So you are NOT ALONE in the feeling some anxiety about being around all of the special food at gathers this season.

Here are some tips to ease holiday eating anxieties:

 

Prepare your mind for the event: Have a plan! Reflect on past holiday experiences, and evaluate what lies ahead this year for you. Think about where you will be, who you will be with, what foods will be available, what are your personal triggers to overeat, and how can you minimize them. Once you have thought about all of these things, make a plan of action. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it.

Predetermine what you will eat and what you won’t eat: Making decisions ahead of time will curb your gut reaction to “cave in” to the urgings by others to eat what you shouldn’t eat. Reflect on past holiday experiences, and evaluate what lies ahead this year for you. Have it in your mind what you will say when the pressure is on.

Never go to a holiday party hungry…NEVER! This is self-sabotage in the worst way. Eat healthy before you go. If needed, take along a few foods that are WLS-friendly to you. Don’t request an extra effort on your host.

Take small baby-like bites: If it’s too much for a baby’s mouth, then you’re putting too much on the spoon or fork. Take a small plate with small portions of food, and then take small bites of each item, then TOSS the rest away when no one is looking.

Talk more than you eat: The holidays should be about PEOPLE, not food. Focus on the people.

No-guilt in tossing it: Take small bites of each item, and then TOSS the rest away when no one is looking. This spares hurting the feelings of loved ones. Tossing out the unwanted, uneaten portions is just a “different” way of consuming…So don’t feel guilty about it.

Change the food-subject: Rather than mourn the loss of your favorite Holiday treats by crying to others, brag on the fact that you’re feeling so much healthier and you’re dreaming again of all the great things that are in store for you now that you are slimming down. Don’t allow anyone to pity you for not eating like you used to eat.

Never try a new food at the party: Not knowing how you will react to the food carries the high risk of making you ill and calling for a quick retreat to the bathroom or feeling sick for an hour or so. Only eat things that you are absolutely certain that you can tolerate.

Wear a “knock-out” outfit: WOW your friends and family this Holiday season by wearing a special outfit that you feel very proud to be seen in. The stress of not eating so much will be far away to you when you feel good about yourself and look great, too.

Make your visit brief: If you are getting too much pressure from others or are experiencing too many anxieties, leave the gathering earlier than you originally planned. It is perfectly acceptable to have a pre-planned “way out” when you need one.

 

Remember this most of all…The more prepared you are ahead of time, the less you’ll feel nervous about those awful holiday eating anxieties.

Now go out and have fun!

 

How are you preparing for your next holiday gathering?
We’d love to hear from you,

 

www.RMAP.com
Rocky Mountain Associated Physicians
801-268-3800
1160 East 3900 South, Suite 4100
SLC, UT 84124

With the holiday season quickly approaching it’s a great time to plan ahead for those holiday gatherings. You may have heard the phrase “A plan to be prepared, is a plan to succeed,” something like that is often discussed in our weight loss surgery support groups.

 

 

Here are some tips on how to survive this holiday season:

 

Don’t skip meals! When you anticipate a high calorie dinner or party coming, eat less at your other meals. Skipping a meal will make you edgy, nervous, and hungrier. You shouldn’t go to any type of party hungry. Instead, eat a little fruit or half a sandwich before you go so that you will have a little buffer against stuffing yourself full.

At a dinner or cocktail party, don’t fill yourself with appetizers, especially those that are breaded, fried, buttered or covered with a sauce. Instead, choose fruit, hard cheese, shrimp, or raw veggies. Avoid high calorie party foods like cheese spreads, fruitcake, guacamole, quiches, chips and dip, pates, and rich canapes. Seafood or veggie snacks tend to be more nutritious and a little lower in calories.

Bring a long a low-calorie hostess gift, fresh fruit tray or relish tray, or anything else that you might like to munch on. That way you will know for sure there is at least one thing you can eat a lot of.

Limit yourself to one reasonably sized helping. Move away from food just as soon as you’ve filled your plate. Stand away from the food; get involved in games or conversations.

Find yourself an interesting person to talk to. It’s hard to have a great conversation with your mouth full. Hold your drink with both hands. That always helps to keep your hands busy and not reach for chips or other little tidbits to munch on.

If you are invited to cocktails before dinner, arrive late, thus less time to eat or drink before dinner.

Freeze any baked goods in individual portions so you can thaw out exactly what you need when guests arrive, instead of having high fat, high calorie goodies always around the house.

When planning a get-together, take the emphasis off food. Focus instead on activities such as miniature golfing, skating, touch football, softball, trimming the tree, etc.

If you are thinking of drinking alcohol, try wine spritzers instead (2 oz. wine in club soda or ginger ale with a lemon twist). Remember each gram of alcohol has 7 calories.

When attending barbeques, avoid high fat meat items such as hot dogs (each hot dog has about 17-18 grams of fat). Try a smaller size hamburger instead and eat side dishes such as green salads and fresh fruits instead of potato chips or potato salads high in fat.

 

How are you preparing for your next holiday gathering?

We’d love to hear from you,

 

www.RMAP.com
Rocky Mountain Associated Physicians
801-268-3800
1160 East 3900 South, Suite 4100
SLC, UT 84124