Smart Bites, More Movement Tackling the Holidays without gaining the weight

Planning

Calories in > Calories used Weight Gain Calories in > Calories used

Planning

Decrease those Calories Manage the Buffet Chose your foods and drinks wisely Decrease the portion sizes Plan more meals at Home Choose Wisely when eating out

Use more Calories Keep an exercise schedule Include physical activity in celebrations Include physical activity when shopping

Things that get in the Way Stress Family Needs Work schedules Weather

Causes of Stress Too much to do Lack of sleep Family disagreements Unreasonable expectations Over scheduling Inability to say “no” Overspending

Warning Signs of Stress Forgetfulness Irritability Headaches Sleep problems Upset stomach Muscular Tension Resentful Can’t concentrate Nothing is Pleasurable Eat more Lose Patience Gets sick Cry easily

Prevention Have realistic expectations Let go of the idea of making this the “Best Holiday Ever” Underestimate how much you can do Overestimate how much time it will take to do it.

Prevention Eat Healthy Get enough sleep Physical Activity Try to maintain normal routines.

Three Questions: Which holiday traditions are truly meaningful to you, and which are merely habit? From: “Kicking Your Holiday Stress Habits”, by Donald and Nancy Tubesing

Three Questions: Which social activities are really pleasurable events and which are obligations? From: “Kicking Your Holiday Stress Habits”, by Donald and Nancy Tubesing

Three Questions: Which gifts do you love to select and present, and which do you hate shopping for and feel required to give? From: “Kicking Your Holiday Stress Habits”, by Donald and Nancy Tubesing

Planning Make a list of what you want to do this holiday season. Plan this with your family. Keep it simple.

Holiday Plans Write the weight you are now. Write a physical activity to include over the holidays. Write your favorite two holiday foods.

Holiday Plans Write a memory of one of your favorite holiday moments. Include why it was your favorite. Take this home and share the memory with your family or carry it around with you to remind you of what the holiday is really about.

Planning

Cathy Hohenstein, FCS Agent Further Questions Cathy Hohenstein, FCS Agent Buncombe County Cooperative Extension 255-5522 cathy_hohenstein@ncsu.edu