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

2. Planning

3. Calories in > Calories used
Weight Gain
Calories in > Calories used

4. Planning

5. 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

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

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

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

9. 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

10. 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.

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

12. 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

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

14. 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

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

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

17. 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.

18. Planning

19. Cathy Hohenstein, FCS Agent
Further Questions
Cathy Hohenstein, FCS Agent
Buncombe County Cooperative Extension