Are you feeling panicked about holiday eating derailing your bariatric journey? In this episode, we’re joined by Kelly Broadwater, who works closely with bariatric patients and shares her insights on navigating the season confidently. From understanding "BariMath," a tool that helps put indulgent meals into perspective, to tips on recognizing actual hunger cues and staying mindful, Kelly provides practical advice for enjoying holiday celebrations without guilt. Join us as we explore ways to stay on track, make thoughtful food choices, and let go of all-or-nothing thinking this holiday season. 

IN THIS EPISODE:

• [2:34] Kelly works with patients who have eating disorders
• [4:08] How does BariMath work
• [5:32] Stress can make you spiral out of control. Eating a few meals that are not on your plan over the holidays will not derail you. 
• [7:47] When you eat, focus on how the food will make you feel rather than labeling it as good or bad.
• [11:49] Learn to recognize the difference between hunger cues and other eating urges.
• [12:44] Kelly gives the listener advice on planning and mindful eating 

KEY TAKEAWAYS:

•  “BariMath" is a helpful tool for bariatric patients to reduce anxiety about holiday eating. By calculating the number of eating opportunities (305) in November and December and comparing it to the handful of meals that might be off-plan (five or six), patients can see that these few indulgent meals are unlikely to derail their progress. This approach helps manage stress.
• Avoid the all-or-nothing thinking with your bariatric eating plan. If you go off-plan for a meal, it’s not a failure—simply focus on making your next meal bariatric-friendly.
• Avoid perfectionism and guilt in bariatric eating. Instead of focusing on strict rules or labeling foods as "good" or "bad," consider how certain foods will make you feel physically.
• During holiday meals, prioritize protein-forward choices and approach indulgent items mindfully. Instead of feeling pressured to eat something immediately, consider taking it home to enjoy on your terms. This approach allows flexibility, removes the urgency to indulge immediately, and supports thoughtful decision-making around food.

RESOURCES:

• BariNation Website 
• Join the BariNation Membership community meetups to support you on your journey with obesity treatment. https://barination.com/pages/join-our-community
• Want to see bonus content? Head over to Patreon to get more and to support the podcast for as low as $5 per month! https://www.patreon.com/BariNationPodcast 

GUEST RESOURCES:

BariEDucated - Website

BariEducated - LinkedIn

BariEducated - Facebook

BIOGRAPHY: Kelly Broadwater

Kelly has provided preoperative assessments and postoperative counseling to metabolic and bariatric surgery patients for over 20 years. An expert on eating disorders in the bariatric population, she is passionate about educating others on this topic. She is the co-author of the book BariEDucated, published in 2023.

ABOUT:

If the BariNation podcast helps power your bariatric journey, become a monthly podcast supporter and help us produce the show! Visit www.barinationpodcast.com and help us support people treating the disease of obesity with humor, humility, and honesty..