By Coach Debbie

 You will NOT be lured by the buffet table or Aunt Judy’s guilt trip this year!

You are armed for action because you have a Survival Plan!

Here are the 20 ways you’ll stay on track when you find yourself at a festive gathering!

1. PICK 1 VICE.  Decide ahead of time what that will be.  Instead of “some” alcohol and “some” cake, pick 1 and don’t combine.
2. VEGGIES, PROTEIN, FATS, FRUITS, COMPLEX CARBS—VEGGIES FIRST, PROTEIN SECOND, CARBS LAST.  You want to fill yourself with foods that flatter your figure instead of fill you with regret.
3. HYDRATE BEFORE AND DURING—WATER AND/OR GREEN TEA.   Dehydration can make you feel hungrier than you are and more swayed by junk food.    2 cups before an event, then 1 cup per hour during the event.
4. DRINK WATER IN BETWEEN ALCOHOL.  You’ll drink less and have less embarrassment.
   NO STARCH.  Breads, chips, potato salads, fries, cakes, cookies, pies, etc are all great insulin bombs that make your thighs explode.
5. MENTALLY PLAN AHEAD—EATING AND ANSWERING.  You are in charge of your health, not Uncle Bob.  Decide what you will eat and not eat.  And have answers ready for the inevitable questions (Honey, why won’t you eat these donuts I worked so hard for?  We come from a fat family, so don’t act like you’re above us.  Why on earth are you eating like a bird? Etc)
6. BRING HEALTHY DISH.  This is an empowering way to know for sure you can eat at least one thing at the gathering.  And you’ll be a great example for the fellow partyers.  Bonus points for bringing a dish that conquers your typical weakness (if the dessert table beckons you regularly, bring a healthy dessert).
7. EAT BEFORE.  If you know it’s going to be a pizza-and-beer soiree, why not eat beforehand so that you are not tempted!
8. USE A PLATE.  By picking a little here and a little there, you’re unaware of how much you’re actually eating so be intentional by fixing a plate where you can see your portions.  A friend of mine says, “Seconds never taste as good anyway.”
9. ENJOY THE PEOPLE/GAMES.  If you’re an emotional eater, it can be a mental challenge to WANT to go to a barbecue and not zone in on the feast.  It takes practice, but it will happen!
10. ALCOHOL:  WINE, DARK BEER, LIQUOR WITH CLUB SODA (TONIC OR JUICE IS EXTRA CALORIES; THOUGH SANGRIA IS BETTER THAN A MOJITO) (RED WINE IS BEST)(PICK SPARKLING WINE OVER MARGARITA)(DON’T DO PITCHERS…YOU’LL DRINK MORE).  Limit your intake as alcohol blunts your fat-burning ability.
11. NO “ALL OR NOTHING” MENTALITY, NO GUILT, NO SHAME, NO CALORIE COUNTING, NO EXERCISE MAKE-UP, NO FOOD IS A REWARD.  Getting past the weird psychology of food and its effects takes practice.  All that stuff makes this a diet, not a lifestyle.  If you mess up, shrug your shoulders and move on.
    GRILL.  People love grilled food.   And that way you avoid the creamy casseroles and fried meats.
12. WORKOUT OUT 1-2 HOURS BEFORE (HEAVY LEG WORKOUT).  You’ll be in fat-burning mode!
13. WALK AFTER.  It gets you away from the table, relaxes you, and flattens your tummy.
14. SPICES OVER SAUCES.  Sauces have high sodium and even sugar.  To flavor your food, get a variety of spices to make the taste appealing.
15. DESSERT?  BERRIES, CINNAMON, CHOCOLATE—3  BIG BITES.  If you see a dessert, it is not forbidden.  You hold the power of choice.  You choose to eat it or not to eat it.  You CAN eat ANYthing you want…but you may CHOOSE NOT TO.  If you’re facing dessert option overload, pick one with berries or cinnamon or chocolate.  These ingredients are satisfying for your sweet tooth yet have health benefits too!
16. PREP FOOD IN ADVANCE; HAVE FIGURE FRIENDLY FOODS WITHIN ARMS REACH (SHAKES, BARS, CUT VEGGIES, FRUITS, INDIVIDUAL NUT BUTTER PACKS, CITRUS LOADED WATERS).  Packing a cooler for the beach/pool/lake/car?  “Winging it” is a thing of the past.  There are a lot of convenient options that will keep you from starving or from making poor decisions.
17. IF YOU BUY IT, YOU WILL ABSOLUTELY EAT IT.  If you buy Doritos for “others” in the big beach house, do you think you will actually resist that bag all week?  Do not blame others.  Buy trail mix or dehydrated veggies/fruits instead.
18. DO NOT GET HUNGRY.  Hunger is a powerful animal if left unattended.  Eat preemptively, before hunger hits, every 2-3 hours.