Procarenow.com for free samples. Use Code: Susan10 to save 10% 

Festive Holiday Meal Plan Freebie: https://bit.ly/3nsxI1K 

Podcast #74 on sports nutrition: https://www.breakingdownnutrition.com/blog/74-seven-bariatric-sports-nutrition-strategies-to-improve-workouts

Podcast #30 on alcohol: https://www.breakingdownnutrition.com/blog/30-bariatric-surgery-and-alcohol-buzz-what-you-need-to-know

The holidays are here with all their fun festivities, family and friends, and of course… food. Ok, let’s be real. There’s also a to-do list that’s way too long coupled with too little sleep, too many commitments, very little down time, food everywhere you turn and what did I leave out? It’s a recipe for feeling hangry and overwhelmed. Are you with me? Let’s kick that hangry feeling to the curb and stay on track the entire month of December. I have five tips to help you stay on track now and go into the New Year feeling strong.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 75. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.

A fresh new year is just around the corner. Be sure and sign up for the Breaking Down Nutrition newsletter. It’s a quick way to find out first what’s going on in bariatric nutrition from new freebies, upcoming courses, tips, product discounts and the latest podcast episode. It’s super easy to sign up on my home page https://www.breakingdownnutrition.com 

Liz asked me how to stay on track. I’m sharing from a nutrition and food viewpoint and I’ll have Dr. Connie bring tips from a mental health perspective to kick off your new year in January. 

So Liz, the first tip for staying on track is to stop that hangry feeling before it gets a hold of you. You know the word hangry. It means you're hungry and angry and they go together. You’re hungry and start to feel stressed, overwhelmed and angry or you’re angry and then remember you haven’t eaten all day or very little. This not-so-tasty recipe for hangry is a disaster for all of your hard work and best efforts. The key: we can’t let ourselves (and I count myself here too) get hungry, overly tired or angry.

Because there’s so much to do, get your shopping done now…early this month. Make a mug of tea (decaf, if you’re feeling stressed), stay in your pj’s and shop online if the thought of fighting crowds sends you to the fridge for a snack. After the holidays, shop year round and put gifts away for those ‘need a gift at the last minute’ moments and to take the stress out of holiday shopping where you feel the need to buy everything for everyone in a couple of weeks. Maybe you cut back on gifts and do more things together making new memories. Don’t miss this one…come close and listen. What about a gift for you? You heard me. You? What brings you joy? Is it taking your dog for a long quiet walk? Watching Christmas movies cuddled under a blanket? Eating leftovers and playing games with your family or friends? Choose something just for you and plan it in your schedule right now…several times during this month. This is not selfish. It is self preservation. You are not selfish.

2. To prevent that hangry takeover, plan meals and snacks ahead. What? Ahead? Yes, here’s why. If you wait until you are hangry, you aren’t going to plan anything much less eat well. You’re going to reach for whatever is in front of you or easy to obtain. Whatever will stop the hunger and stop the angry /tired /overwhelmed feelings. It’s not going to be broccoli either. The holidays don’t need to win at getting you off track. Start now. Stock up on your smart snacks. Then take a look at the week to come. How many and what type of events do you have? First, could you say ‘no’ to anything that feels like too much? If you can’t say no, how about preparing a yummy, yet healthier option to take along? Eat a snack (protein and high fiber carbs) before you go to cut down on cravings and hunger. 

What about meals for this coming week? Consider prepping an item or two on the weekend or one night to have during the week. Put portions in the freezer to pull out when you’re dragging. This is my go-to secret sauce that I’ve done for years and it works. My work is busy and life gets hectic and crazy. You with me? I look at our upcoming schedule every week and think about when and what meals we need so we can eat well and stay on track amidst the craziness. It’s the key to staying on track day to day, week to week, and long term.

3. Eat protein first always UNLESS you’re an athlete who is working out a lot. You may need to tweak this a bit in terms of when you eat your carbs and how many grams you eat. If you missed episode 74 on sports nutrition, go back and listen. You can always find it on the website or on your favorite podcatcher. 

4. Fill in with smart carbs: those non starchy veggies and fresh fruit along with a small amount of high fiber starchy carbs. Decide today that during the month, you’ll have food on hand that makes it easy to eat well. Choose items you love. What would that be? For me, it’s a good spinach salad with pistachios, avocado and kalamata olives. Make it quick to prepare so you will eat them. Eat lots of protein, then your smart carbs and drink water to stay full and stay off the sugar roller coaster.

5. Treats. You thought I would forget these. Not a chance. If you deny yourself the treats you love at the holidays, what happens? You feel deprived and like you’re on a miserable diet that feels like drop the ’t’ and you’re going to die. Allow yourself to have small portions of the goodies you really want. No guilt here. Plan for them or else you will end up craving and possibly binging on way too much. Allow yourself to have it and enjoy it. No dumping syndrome allowed either. To help prevent this, eat your other food first so you feel satisfied and then have your small treat. Cuts down on dumping. Oh, let’s not forget alcohol. Remember that after surgery, alcohol will affect you very quickly and strongly and with a very small amount so be aware. Listen to episode 30 for a lot more info so you’re smart about it.

The holidays are a wonderful time of year. Part of the celebration is taking care of yourself and being good to you…you’re worth it