Facilitator Deb Hackenberry and Krystal Zuniga, PhD, RD, LD discuss how women with DCIS can stay healthy during the holiday season.

1. How to Stay
Healthy During
the Holidays
Krystle Zuniga PhD, RD, LD

2. Overview T O P I C S A N D H I G H L I G H T S
Strategies for Weight
Maintenance
Smart Parties
Healthy Holiday Gift
Giving
Questions

3. D I D Y O U K N O W ?
AVERAGE WEIGHT GAIN FROM
THANKSGIVING TO NEW YEARS
1 pound
ROBERTS SB AND MAYER J. HOLIDAY WEIGHT GAIN: FACT OR FICTION? NUTR
REV. 2000DEC;58(12):378 -9.
H O L I D A Y O B J E C T I V E :
M A I N T A I N D O N ' T G A I N

4. Strategies for
Weight
Maintenace

5. Enjoy the Special
Holiday Treats
MODERATION
Multiple celebrations
SMALL PORTIONS
Just a taste
SAVOR THE SPECIAL
.Which are truly once-a-year?

6. Play in the
Snow
Find Opportunities
to Be Active
Walk around
light shows
Start a new
tradition of
family games at
celebrations
Try a new
exercise class
with visitors

7. INCORPORATE THE VARIETY OF
COLORFUL WINTER PRODUCE
• Cut in half and remove pulp
and seeds.
• Place the squash halves, cut-
side up, on a rimmed baking
sheet.
• Rub flesh with oil, season with
salt and pepper
• Flip the squash over and roast
40-45 minutes at 400F.
WINTER SQUASH
• Vitamin C
• Potassium
• Fiber
• Low in calories
CITRUS
• Salad
• Dips
• Soups & Stew
• Saute & stir fry
• Smoothies
• Rich in Vitamin K,
magnesium, calcium, iron
and potassium
LEAFY GREENS

8. Stick to your
Usual Routine
• Continue to purchase and prepare
healthy foods
• Eat on a regular schedule
• Keep your exercise schedule or engage
in a form of physical activity daily

9. MEAL MAKEOVERS
Low-fat cheese
Greek yogurt vs sour cream
Mustard vs mayo
Applesauce vs oil
Low-cal sweeteners
SWAP HIGH CALORIE/HIGH FAT INGREDIENTS
• Start a new tradition
• If guests don't like it, there are plenty of other
options!
TRY A NEW HEALTHY RECIPE
Freeze Leftovers
MAKE LESS

10. The Art of
Saying No
NO to parties you don't want
to attend
NO to foods you don't really
love
NO to eating when you're not
hungry
NO to guilt from indulging in
life's sweet treats
NO to engaging in
conversations about diet or
negative body talk

11. Boost the
Immune
System
Exercise
Limit exposure to ger ms: wash
hands, wash fo o d, safe
storage of foods
Adequate Sleep
Manage Stress
Supplement Safely

12. SMART
PARTIES
A V E R A G E T H A N K S G I V I N G
D I N N E R I S 3 , 0 0 0 - 4 5 0 0
C A L O R I E S
• Eat a snack before you leave home
• Survey all of the food options before you take any
food.
• Do not graze. Use a plate.
• Socialize away from the food
• Eat slowly and savor the meal and experience
• Choose MORE low calorie foods
• LIMIT dressing, creams, fried, cheese
• Drink in MODERATION

14. Healthy
Holiday Gift
Giving
S H A R E W E L L N E S S
Healthy Cookbook
Water bottle or infusion water pitcher
Cooking Class
Healthy food subscriptions
• Produce delivery
• Meal delivery kits
• Snack Boxes
Gift Cards
• Healthy Restaurant
• Massage, facial, mani/pedi, acupuncture
• Bookstore

15. E N J O Y T H E
H O L I D A Y S
Overeating one day won't make or break
your eating plan. It takes days of overeating
to gain weight
N E G A T I V E S E L F - T A L K
I S N O T P R O D U C T I V E
Put a big holiday meal behind you
Avoid guilt or despair
Exercise for health, not punishment
H O L I D A Y S A R E O N E
D A Y
Celebrate and enjoy the DAY
A V O I D D I E T E R ' S
M E N T A L I T Y
Do NOT make plans for diet after the New Year
Anticipation of food restriction fosters binge-
type eating
MAINTAIN PERSPECTIVE

16. Questions?
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