Tips and tools to not gain weight over the holiday. http://nutrition-and-health-works-llc.thinkific.com/courses/Howtoloseweightforgood http://www.nutritionandhealthworks.com

1. Don’t weight –
Tips for taming the
holiday scale
Presenter Juanita Weaver-Reiss
MBA MPH RD LD CDE
Owner of Nutrition and Health Works, LLC

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

3. Who has joined me
In this live webinar?
Type your name into the
Chat box.

4. Why did you come
to this webinar?
What are you looking
for?

5. My Ah Ha moment

6. Holidays – Aready?...?

7. Holidays – Aready?...?
What do you think of
when you think of the
holidays?

8. Holidays – Aready?...?
While the focus should be on the family get
togethers

9. Holidays – Aready?...?
• On the festivities, going to see the
decorations

10. Holidays – Aready?...?
One unwanted thing that can happen is
weight gain from all of the celebrating with
food

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

12. 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

13. Take your action/worksheet
As I go through the tips, make notes about what
might be helpful to you that you can apply

14. 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

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

16. Never go to a party or a dinner hungry

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

18. Eat a snack before you go to any party

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

20. Eat a snack before you go to any party
• Not ravenously hungry
• You will be a rational
person when you make choices

21. • Eat a snack before you go to any party
• Eating can be a controlled action – not driven by
hunger

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

23. Eat your regular meals before the party
• Will have control of food choices at the party or
holiday get-togethers

24. Eat your regular meals before the party
• Will not have extreme hunger which will lead to
overeating

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

26. 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

27. 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

28. Don’t linger near the buffet table when
you have conversations
You are likely to get more food because it is nearby

29. Go to a party with a plan
Avoid filling up on appetizers before the main
course is even served

30. 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

31. It is easy to drink a large number of calories
from holiday cocktails and eggnog
Rethink the drinks

32. Drink low calorie beverages
Rethink the drinks

33. Drink water, or diet drink, or light eggnog
Rethink the drink

34. Drink water
– Will fill you up so you won’t be as hungry
Rethink the drink

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

36. Don’t put candy on your counter or coffee
table
Control temptations

37. • 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 temptations

38. Keep high calorie foods out of sight
You will be less likely to eat them
Because of the Proximity principle

39. Keep high calorie foods out of sight
Which means you will be eating less calories
Because of the Proximity principle

40. Choose healthy foods first
Aim to eat fruits and vegetables
during the day before choosing
foods that only have calories

41. Choose healthy foods first
Aim to eat fruits and vegetables
This may help to prevent eating other foods with
excess sugar and extra calories

42. Walk during breaks at work
Move more

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

44. Walk in place during TV commercials
Move more

45. Take the stairs instead of the elevator
Move more

46. Lift weights while you watch TV
Move more

47. Use soup cans or other cans for weights
Move more

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

49. Make conversation
Focus on the season, not the food

50. Enjoy the decorations
Focus on the season, not the food

51. Catch up on connections
Focus on the season, not the food

52. Find ways to relax
Focus on the Season, not the food

53. Create a new tradition to focus on family and
friends and not food
Focus on the Season, not the food

54. Do Recipe swaps
Instead of
Baking chocolate
Whole milk
Heavy cream
Cream cheese
Mozzerella cheese
½ cup oil (baking)
Use
3 TBSP cocoa
powder
1% or skim milk
Nonfat half&half
Light cream cheese
Part-skim version
½ cup applesauce

55. For dinner parties
Offer to bring a dish – a healthy choice

56. For dinner parties
When you bring your dish, bring the written recipe
to share as a way to connect and share the health

57. Eat slowly
Practice Mindfulness techniques

58. Pace yourself with the slowest eater you are
sitting with or be the slowest eater
Practice Mindfulness techniques

59. Set your eating utensil down between bites
Practice Mindfulness techniques

60. Before going for seconds at dinner or a
party…..?
Practice Mindfulness techniques

61. Wait 10 to 15 minutes to gauge your hunger
Drink a glass of water
Practice Mindfulness techniques

62. 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
Practice Mindfulness techniques

63. Invest in some toss away food containers
• When you throw a party and
have leftovers ………

64. Invest in some toss away food containers

65. Invest in some toss away food containers
Use the food containers to put
the extra food in and send it home
with your guests

66. Invest in some toss away food containers

67. Invest in some toss away food containers

68. Invest in some toss away food containers

69. Invest in some toss away food containers

70. Eat your food off of a salad plate

71. Eat your food off of a salad plate
This decreases the portions of the
food you will eat

72. Questions about the holiday Tips?

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

74. Online Weight loss course
Weight loss for busy people – How to lose weight for good

75. 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

76. Topics
 Are you ready for change
 Tools for determining health risk
 H ow many calories to eat for w eight loss
 Using the food lab el for w eight loss
 Tools for portion control
 J ournaling food and activ ity for success
 Getting started w ith activ ity
 Dining out with a new mindset

77. Ways to be successful
Choose a healthy eating plan based on fruits,
vegetables, whole grains, and lean sources of
protein
Use 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

78. Sessions include worksheets, tip
sheets, and practical ways to use
the information

79. • 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

80. Reviews of clients
Definitely some great ideas and tools
were presented to help with portion
control and calorie control
L

81. Reviews of clients
It was a good review. Kept it simple and easy to
implement changes. Not overwhelming. Felt
able to do.
D

82. Online Weight loss course
Regular price is $300
Online Weight loss course
Weight loss for busy people – How to
lose weight for good
For a limited time
Price offered through Dec 14th, 2016
$200

83. • 30 day Money back guarantee with no
questions asked

84. http://nutrition-and-health-works-
llc.thinkific.com/courses/Howtoloseweightforgood

85. 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

86. 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