OPTIMIZE YOUR HEALTH
Happy and Healthy Holidays!

How NOT to Gain Weight Over the Holidays
By Denise Sher Rasso, Certified Nutritionist

It is difficult enough to try to control what we eat during the year; however, this problem is magnified during the holidays. Temptations seem to pop out from everywhere and well-meaning individuals bake cookies, fudge brownies, pies, and etc. The list is endless, so how do we resist and say no and mean no?

The Emergency Plan

• Ask yourself: Do I want to gain, maintain or lose weight during the holidays? What is my personal goal?

• Write out this goal where you can see it, where it is visible, and where it can remind you. This can be displayed like a neon sign on your mirror, on your computer, on your desk, in your car, and on your refrigerator door!

• Now learn how to say NO and mean it. Let’s practice. “What if somebody came to you with your favorite food and put it under your nose, and said: “I have just baked your favorite chocolate chip cookies, they are just out of the oven, have one!” How are you going to say NO? Write down some suggestions for yourself…

  TIPS FOR WORK AND HOME:

  • Find recipe substitutes
  • Start positive tradition (e.g. include a walk after meal)
  • Eat foods that nourish you, not trigger you
  • Food first, holiday snacks second
  • Make a deal with yourself (e.g., veggies first)           
  • Focus on one goal at a time and take small steps
  • Exercise and drink plenty of water
  • Eat something every 2-3 hours
  • Use vegetable soup as a filler
  • Listen to your body
  • Use food for fuel. Treat yourself with something better than food
  • Don’t expect perfection. Aim for improvement
  • Start NOW!
  • Congratulate yourself

  THINGS TO MINIMIZE OR AVOID :

  • Sampling (if cooking)
  • Peer pressure eating
  • Temptations
  • Skipping meals
  • Caffeine and alcohol
  • Sodas (diet and regular)
  • Colorants, nitrates, and MSG
  • Sugar especially refined sugar
  • Supersizing
  • Overloading at night

Denise Sher Rassp, Certified Nutritionist
The Right Eating Association
(949) 552-7030
Righteat1@aol.com
www.TheRightEating.com

—December 2007

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