THE Ultimate Holiday RELAPSE PREVENTION PLAN Use this worksheet as your personalized roadmap to help you enjoy the holidays without compromise.
1 DEEP DIVE INTO YOUR TRIGGERS
HEALTHY THANKSGIVING RECIPES AIR FRYER GARLIC & HERB TURKEY TENDERLOIN
CAULIFLOWER STUFFING
Recipe Yields: 24 servings of protein
Recipe Yields: 34 servings of vegetables
Identify and rank holiday events by their “risk level” for indulgence and eating off your plan. Then, assign an emotion to each event.
2
HIGH-RISK EVENT Example: A family member insists I have another serving of food.
MODERATE-RISK EVENT Example: I am seated in front of the desserts at the dinner table.
LOW-RISK EVENT Example: I take a few bites of a dish that isn’t RM-approved.
Emotion:
Emotion:
Emotion:
BUILD YOUR COPING ARSENAL
Craft healthy coping mechanisms specific to each high-risk event.
HIGH-RISK EVENT STRATEGY Example: I politely say, “No, thank you.”
MODERATE-RISK EVENT STRATEGY Example: I choose a seat at the opposite end of the table.
LOW-RISK EVENT STRATEGY Example: I remind myself that a taste is OK but am mindful of how many bites I take.
Identify individuals who can hold you accountable and serve as emotional support and remember to call on them when needed.
3 YOUR EMERGENCY RESET BLUEPRINT
List the immediate recovery actions to counter a lapse or relapse.
RECOVERY ACTION #1 Example: I will not shame or blame myself for eating off my diet plan.
RECOVERY ACTION #2 Example: I will seek support from a friend or my RM Provider to get back on track.
INGREDIENTS
• 1 ½ lbs. turkey breast tenderloin (24 oz.) • 1 jar of Walden Farms® Garlic & Herb Marinade • Rosemary, to taste • Thyme, to taste
DIRECTIONS
1. Place tenderloin and the Garlic & Herb Marinade in a 1-gallon zip-lock freezer bag. Refrigerate and marinade for 2 hours. 2. Preheat the air fryer for 3 mins. at 375°F. Place the turkey in the bottom of the air fryer basket. 3. Cook 25-35 mins. or until the internal temperature reads 165°F. 4. Transfer the turkey to a cutting board. Let it rest for 10 mins. before slicing. Squeeze one lime over the top.
INGREDIENTS
• 3 cups cauliflower, chopped • 2 cups mushrooms, chopped • 1 cup onion, chopped • 1 cup leek, chopped • ½ cup celery, chopped • 1 clove of garlic, chopped
• Parsley, to taste • Garlic, to taste • Paprika, to taste • Salt, to taste • Pepper, to taste • Zero-calorie nonstick cooking spray
DIRECTIONS
1. Preheat the oven to 425°F. Line 2 rimmed baking sheets with zero-calorie nonstick cooking spray. 2. Combine the cauliflower, celery, mushrooms, leeks, onion, and garlic in a large bowl. Sprinkle with salt, pepper, and seasoning, to taste. Stir well to combine. 3. Spread in an even layer on the baking sheets. 4. Roast in the oven for 40-45 mins., until golden brown. Remove from the oven. Serve warmly.
FOR FLEX™ PATIENTS
Top with crushed walnuts (4).