Don’t weight – Tips for taming theholiday scale

Presenter Juanita Weaver-ReissMBA MPH RD LD CDEOwner of Nutrition and Health Works, LLC

Stay with me to the end of the presentation. I am going to giveyou a couple free gifts.

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Why did you cometo this webinar?

What are you looking for?

My Ah Ha moment

X-Ray technology

Nutrition education

Holidays – Aready?...?

Holidays – Aready?...?

What do you think of when you think of the holidays?

Holidays – Aready?...?

While the focus should be on the family get togethers

Holidays – Aready?...?

• On the festivities, going to see the decorations

Holidays – Aready?...?

One unwanted thing that can happen is weight gain from all of the celebrating with food

Holidays – Aready?...?• Some people gain more weight over the

holidays

It doesn’t mean you can’t enjoy the season or celebrations

I plan to give you lots of practical tips and tools that help to prevent the holiday weight gain

It is all in the how to enjoy

Take your action/worksheet

As I go through the tips, make notes about what might be helpful to you that you can apply

Food is everywhere!

• Holiday meals• Work parties• After work get-togethers• Treats at work and sitting on your desk or on the

desk of your co-worker

So how to handle the different situations successfully to prevent weight gain

Never go to a party or a dinner hungry

Tip # 1

• Going to a party hungry (really) hungry leads to overeating

Tip # 1

Eat a snack before you go to any party

Tip # 1

Eat a snack before any get together• If you are not ravenously hunger – you will not

overeat

Tip # 1

Eat a snack before you go to any party• Not ravenously hungry

• You will be a rational person when you make choices

Tip # 1

• Eat a snack before you go to any party

• Eating can be a controlled action – not driven by hunger

Tip # 1

Don’t skip meals before a party or a family get-together

Tip # 2

Eat your regular meals before the party

• Will have control of food choices at the party or holiday get-togethers

Tip # 2

Eat your regular meals before the party

• Will not have extreme hunger which will lead to overeating

Tip # 2

Avoid sitting near a buffet table or at a table where the food is laid out

Tip # 3

Avoid sitting near a buffet table or at a table where the food is laid out

Having food so available can lead to mindless eating

Tip # 3

Avoid sitting near a buffet table or at a table where the food is laid out

It is easy to eat large amounts without thinking about what you are doing

Tip # 3

Don’t linger near the buffet table when you have conversations

You are likely to get more food because it is nearby

Tip # 4

Go to a party with a plan

Avoid filling up on appetizers before the main course is even served

Tip # 5

Think about small bites or a small piece of favorite foods instead of avoidance

If you avoid your favorite foods altogether can lead to overeating of those foods later

Tip # 6

It is easy to drink a large number of calories from holiday cocktails and eggnog

Tip # 7Rethink the drinks

Drink low calorie beverages

Tip # 7

Rethink the drinks

Drink water, or diet drink, or light eggnog

Tip # 7

Rethink the drink

Drink water– Will fill you up so you won’t be as hungry

Tip # 7

Rethink the drink

• Don’t walk through the breakroom numerous times if it has treats and candies laid out

Control temptationsTip # 8

Don’t put candy on your counter or coffee table

Control temptationsTip # 9

• Proximity principle – if it is nearby you will usually eat it• And eat it often• You will eat a lot of the item because it is

within easy reach• The calories from these foods add up very

quickly

Control temptationsTip # 9

Keep high calorie foods out of sight

You will be less likely to eat them

Tip # 9 1/2Because of the Proximity principle

Keep high calorie foods out of sight

Which means you will be eating less calories

Tip # 9 1/2Because of the Proximity principle

Choose healthy foods first

Aim to eat fruits and vegetables during the day before choosing foods that only have calories

Tip # 10

Choose healthy foods first

Aim to eat fruits and vegetables

This may help to prevent eating other foods with excess sugar and extra calories

Tip # 10

Walk during breaks at work

Tip # 11Move more

While you are standing at the stove, do some knee bends or walk in place

Tip # 11Move more

Walk in place during TV commercials

Tip # 11Move more

Take the stairs instead of the elevator

Tip # 11Move more

Lift weights while you watch TV

Tip # 11Move more

Use soup cans or other cans for weights

Tip # 11Move more

Set Limits

When you are full, say “No thank you. Everything was delicious. I have reached my limit.”

Tip # 12

Make conversation

Tip # 13Focus on the season, not the food

Enjoy the decorations

Tip # 13Focus on the season, not the food

Catch up on connections

Tip # 13Focus on the season, not the food

Find ways to relax

Tip # 13Focus on the Season, not the food

Create a new tradition to focus on family and friends and not food

Tip # 13Focus on the Season, not the food

Do Recipe swapsInstead ofBaking chocolate

Whole milkHeavy creamCream cheeseMozzerella cheese½ cup oil (baking)

Tip # 14

Use3 TBSP cocoa powder1% or skim milkNonfat half&halfLight cream cheese Part-skim version½ cup applesauce

For dinner parties

Offer to bring a dish – a healthy choice

Tip # 15

For dinner parties

When you bring your dish, bring the written recipe to share as a way to connect and share the health

Tip # 16

Eat slowly

Tip # 17

Practice Mindfulness techniques

Pace yourself with the slowest eater you are sitting with or be the slowest eater

Tip # 18Practice Mindfulness techniques

Set your eating utensil down between bites

Tip # 19Practice Mindfulness techniques

Before going for seconds at dinner or a party…..?

Tip # 20Practice Mindfulness techniques

Wait 10 to 15 minutes to gauge your hunger

Drink a glass of water

Tip # 20Practice Mindfulness techniques

Wait 10 to 15 minutes to gauge your hunger

Drink a glass of water

But wait the 10 to 15 minutes before going back for seconds

Tip # 20Practice Mindfulness techniques

Invest in some toss away food containers

• When you throw a party and have leftovers ………

Tip # 21

Invest in some toss away food containers

Tip # 21

What happens with thoseLeftovers?....?

Invest in some toss away food containers

Use the food containers to put the extra food in and send it homewith your guests

Tip # 21

Invest in some toss away food containers

Tip # 21Then you don’t

Eat it

Invest in some toss away food containers

Tip # 21

This is similar tothe Proximity

Principle

Invest in some toss away food containers

Tip # 21If that food is

Not in your house

Invest in some toss away food containers

Tip # 21You are not

tempted by itand you won’t eat it

Tip # 22Eat your food off of a salad plate

Tip # 22Eat your food off of a salad plate

This decreases the portions of the food you will eat

Questions about the holiday Tips?

What tip would you add to your list to focus on to help with holiday weight gain?

Online Weight loss courseWeight loss for busy people – How to lose weight for good

Who is this course for?

A Review for people who have seen a dietitian

Designed with basic information for people who have never tried to lose weight before

Topics

A re you ready for change

Too ls fo r determin ing hea l th r i sk

How many ca lor ies to eat fo r we ight loss

Us ing the food labe l for we ight loss

Too ls fo r por t ion cont ro l

J ourna l ing food and ac t iv i ty for success

Get t ing s tar ted w i th act iv i ty

D in ing out w i th a new mindset

Ways to be successful

Choose a healthy eating plan based on fruits, vegetables, whole grains, and lean sources of proteinUse portion control

Have regular physical activity

Change behaviors Keep records of food eaten and activity

Weigh yourself regularly

Have realistic weight goals

Get support for your changes and goal for weight loss from family/friends/healthcare team

Sessions include worksheets,

tip sheets, and practical ways

to use the information

• Direct instruction from me your dietitian/coach

• Access to dietitian/coach in several ways– discussion area in the course– Email– Monthly “live” chat – Private Facebook group

Reviews of clients

Definitely some great ideas and tools were presented to help with portion

control and calorie control L

Reviews of clients

It was a good review. Kept it simple and easy to implement changes. Not overwhelming. Felt

able to do. D

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For dietitian/coaching visits for the Dayton area only

Go to website http://www.nutritionandhealthworks.com/

Schedule an appointment – Get 15% off listed price

Price discount offered through Dec 14th, 2016

For those that stayed

A substitution list for making foods lower calorie and healthier for you without giving up the taste

The list of holiday tips to use as a checkoff

I will send you the link for the replay of the webinar

Happy Holidays andThank you for attending