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How to Manage Special Occasions,
Holidays, Travel, and Vacations
a "moderation mentality" mindset & lifestyle
explore and strategies to use. Ask yourself:
- What changes can I plan
today in my traditional holiday celebrations? Do I want to change the way I
handle cooking and eating on special occasions or do I feel I would spoil
the fun for everyone?
- What do I need to change?
Food I prepare? How much is available and where? How many goodies I eat?
What would I do differently? Handling leftovers? Saying, “No, thank you?”
- How will I help myself use
what I planned today when my next vacation or holiday arrives? How would I
feel? How would this planning really benefit me?
- How will I keep myself
committed to these changes? Whom will I ask to help me?
- What vacation/holiday
situations do I need to practice today? Travel-munchies preparation?
Plan ahead and you can manage almost any
special occasion. Be clear about what you want to do. The more difficult the
challenge, the better your plan needs to be.
Make others a part of your plan. Tell
them what you want to do and ask for their help and support.
Check out NVC
How will you manage eating out in
restaurants, banquets, conferences, potlucks, airlines, or a friend’s home?
Questions to explore
- What food will be
available? What will be most tempting?
- What will I pass up, find
a substitute for, share or eat smaller portions of?
- What size portions will I
eat of each food?
- How will I
honor my body and healthfulness with the food choices that I plan to make
during this meal?
- Perhaps it
might be beneficial to remember past similar experiences. Remember how you
felt after making certain food choices.
Preparing meals away from home:
Questions to explore
- What food do I need to
- What snacks do we need
while we’re traveling? Perhaps
check out Bob's Strength Training Lunch Bag.
- Where will I shop for
- What kind of schedule will
we have for meals and snacks?
What tools will I use?
- Food diaries? How many
will I keep? On what days? How will I fit it in?
- Lifestyle activity away
from home? What kind of activity will I do? When and where will I do it? How
long will I be active each time? What equipment do I need?
- Support from others? Who
will help me keep on track? When will I ask them? What will I say? Who will
especially test my resolutions? (My mother-in-law, mother, children, spouse
or partner, waitresses, relatives, friends?) What will I say and do to help
Check out NVC
Adapted from © 2004, Kaiser Permanente Northwest Health
Education Services, Cultivating Health™ Healthy Weight Kit.
Effectively Manage Social Gatherings
Failing to plan is planning to fail! An
ounce of preparing is worth a pound of fat!
Restate your commitment to yourself (A
Restate your commitment to improved
health and fitness and long-term healthy living. My commitment to me is____________________________________________________________________.
Remind yourself how good you look and how
successful you feel as you honor yourself by making choices for you that
nurture your well-being. You're worth caring for!
Review the ideas from
Eating With Awareness and Pleasure.
Plan ahead. Think about the event before
Anticipate the food that will be there
and the actions of other people. Think about your own desires to eat and the
external pressures from others. Perhaps review
Factors That Influence How Much We Eat
and remember to check in for your
natural hunger signals. Pay a visit to
Listen to Your Body. It Will Talk to You: Hunger Scale.
Employ visualization and mental rehearsal
techniques and practice.
Have a low-fat snack before the event if you find
yourself being hungry before the event.
Try to focus your attention and energy on
the people that will be there rather than on the food!
How do you imagine the event to
What is your PLAN?____________________________________________________________.
Make the choice to stay in control:
Be the one in charge. Be active, rather
than reactive. Celebrate your healthy self-management skills.
Discuss food choices with the host or
hostess prior to the event. Consider offering to bring along a delicious
dish of your own. Check out below for creative ideas (holiday
garnishing ideas) with healthful food options.
Be more physically active:
Regular physical activity will help you to
balance your mental and emotional needs, and help you be in touch with your bodies
natural hunger and satiety mechanisms, as well as alleviate the extra stress which often
accompanies holidays or special occasions.
Your nurturing activity commitment
Keep a proper perspective:
If you do experience a "lapse", keep a
positive attitude. Don't turn it into more than it really is. Just practice
positive and powerful problem solving to learn from what happened. That
allows you to be more successful next time. In the scheme
of things, lapse does not signal failure. The trick is to bounce back.
A positive attitude is central to the ability to stay in control both during and after
the event. Perhaps remind yourself of
our natural change process.
Instead of letting the holidays happen to
you, make them happen for you. Enjoy your time with other people as you
experience heart-felt connections with them. Consider making food the
secondary focus. Perhaps start new family traditions: go for a walk, play
games, read stories, or do some arts or crafts.
Light For The Holidays!
To clearly see the type click on the
thumbnail then print off the
The Twelve Mays of the Holidays
The Twelve Steps for the Holidays
Stress Busters for Surviving the
By Bob Wilson
What is the one thing you’d like to have or to have happen this
What would have to be done to increase the possibility of this
What obstacles stand in the way?
What happened last year?
What happens after the holidays? Why?
What kind of support would you like from others?
If you had the POWER to design a positive holiday experience,
what would it look like?
What are the things that you can do to help you stay in control
What is your
reaction to the following words?
Budget, Carols, Cards, Holiday
Eves Dinner, Holiday Food, Baking, Candles, Decorations, Gifts, Clothing,
Parties, Overwhelmed, Charity, Family, and Company?
Coping, Expectations, Powerless,
Stress, Going Home, Rituals and Traditions, Change, Humor over the Holidays?
articles from Bob’s site, Essential Skills #1:
To explore environments or situations where it is difficult to stand up for
Factors That Influence How Much We Eat
Learn How to Effectively Manage Social
Going Out to Eat
Ways to restore balance:
Help! I'm movin' too fast! I need to slow down!
Getting to Know Your Stress and How to
On The Spot Stress Managers
Explore Self Care to Restore Balance During Hard
Understand Your Brain Chemistry and How it
Influences Your Body Weight
Relax, Observe, and Allow
Slow Down! Take time.
Creative Holiday Garnishing FUN: Make a Sandwich Birthday Cake and More!
For Bob's Garbanzo Spread Appetizer--Check Out: Bob's
Garbanzo Spread Recipe and
Holidays and Special Occasions
This book shares many
terrific suggestions for various holiday situations. It describes
healthier options to feast on in each situation. In addition it explores
going out to eat: Americans spend more than $400 billion a year
eating out, and behind each burger, turkey sandwich, and ice cream
sundae is a simple decision that could help you control your weight-and
your life. The problem is, restaurant chains and food producers aren't
interested in helping you make healthy choices. In fact, they invest $30
billion a year on advertising, much of it aimed at confusing eaters and
disguising the fat and calorie counts of their products. All of that has
changed with EAT THIS, NOT THAT!. This book puts the entire food
industry under the spotlight, and arms you with the savvy tricks and
insider information it takes to eat well no matter where you are. With
EAT THIS, NOT THAT! you're the expert in every eating situation,
from the frozen food aisle to your favorite fast food joint to your
local sports bar. You control your food universe-and lose the pounds you
want--because, unlike every other customer, you'll know the smart
choices to make-instantly! EAT THIS, NOT THAT! is jam-packed with
secrets the restaurant industry doesn't want you to know.