TIPS FOR HANDLING THE HOLIDAY SEASON

Plan ahead!

Don't go to a holiday eating event starving.
If you are going to someone's home, try to find out what's on the menu. That way, you can eat before or bring a food that's healthy for you.
In your own home, try to keep trigger foods out of the house or out of sight.

Protein First! Then veggies and fruits, and then very small portions of carbs if you really have a taste for something.

Be Choosy! Look at all the choices before making your selections at a buffet. Use a small plate.

Avoid the sweet table. If you feel you're going to walk away deprived, have a bite or taste of someone else's dessert.

Be aware of psychological hunger vs. physical hunger.

This is a time of year that is often filled with a myriad of emotions-from loneliness to frustration to disappointment to excitement-any of these feelings can lead to emotional eating.

This time of year can also be very STRESSFUL! Stay aware of your stress level. Work on developing strategies to manage stress that can help keep your stress level under control.

If you're uncomfortable about losing a large amount of weight since you've last seen people, plan for how you will respond to comments about your weight and how you lost it.

If you feel you haven't lost as much weight as you wanted, focus on the reasons people want you with them; it's usually not your size that leads to an invitation.

It's OK not to bake if you do not feel it's healthy for you. Volunteer to bring something else.

Overeating and indulging in rich foods is socially reinforced; there can even be pressure to eat foods you planned to avoid. To counter that, build your own support network to "socially reinforce" moderate eating during the holidays. Members of our Transformations groups wind up supporting each other through stresssful times.

Planning ahead and developing strategies to deal with these stressful situations will help you be more in control and able to enjoy the holiday season. In our Transformations programs we work to help each participant develop their own personalized strategie for managing stresses like these.

TIP OF THE MONTH:
THE DANGERS OF CROSS-ADDICTION

Current research shows that 5-30% of bariatric sugery patients develop cross-addictions some time after surgery. These cross addictions can include

Substances:
alcoholism
prescription and illegal drugs
caffeine
cigarettes

or

Behavioral Addictions:
Shopping/Spending
Eating (binge eating, grazing)
Working
Gambling
Compulsive Internet use including porn sites
Compulsive Sexual Behaviors
Self-Mutilation (cutting)

What is an addiction? It's when your behavior or substance use interferes with a major area of your life (self-care, work, family, social relationships, school) and you continue to do it.

How do you get into recovery? By learning to get your needs met in healthier ways. The Transformations programs can help you do this.