Slim Trim And Fit For The Holidays

Santa getting healthy!!!!

Celebrate friends and Family

Find healthy ways to deal with the unhealthy holiday stress

Keep your commitment to your health/goals

Create a Healthy Holiday Mindset

Are you eating every 3 hours?Keeps your glucose & insulin levels normalDecreases fat storageIncreases metabolismFeel more energeticAvoids skipping meals or binge eating

What Does Healthy Eating Look Like?

Suggested MealsIncrease lean proteinIncrease fresh low carb vegetablesLow glycemic fruits, whole grain, dairyDecrease sugars, fats, high glycemic

3-5 100 calorie snacks and 1-3 300-400 calorie meals

Your body needs carbs (85 mg/day)

Water 64 oz/day or of your body weightLimit coffee, diet drinksAvoid all fruit and vegetable juiceseat the real thing!

Healthy Eating TipsUse a 9 inch plate for your meals

Vegetables & fruits 50%Protein 25%Starch 25%

Avoid fast food; sugary, high fat foods

Celebrate Friends/FamilyPut the focus on family/friends NOT the food

Plan activities to make the day special:Volunteer activityWalk or run a 5K as a familyTake a hikePlay cards/board gamesStart a new family tradition

By focusing on the company of those around you, you can celebrate the true spirit of the holidays and make lasting memories with your family and loved ones.

Travel Tips

How are you traveling?Plan ahead bring your mealsPack water/drinksAirport/plane food vs. healthy snack

Where are you stayingFamily ask them to be supportive of your goalsHotel Ask for a microwave and refrigerator

Set yourself up for success before you leaveThe result will be a healthier, happier YOU!!

Holiday Event SuccessDevelop a PLAN OF ACTION and youll be much more likely to enjoy the holiday season, confident in your abilities to navigate those sometimes tricky scenarios.

Use the MY PLAN OF ACTION FOR THIS EVENT form.

Take time to create several plans of action, individualizing them for the various situations youll be faced with this seasonfrom family events to office parties to dining with friends.

It takes commitment to focus on your health goals.

Think Your DrinkOpt for zero-calorie beverages.

Add sugar free flavored syrups to coffee for a special holiday treat!

Add a flavor infuser/sugar free syrup to Perrier/Pelligrino in a martini glass at your next holiday event.

Be the designated driver

Add one of your shake/drink mix to a Starbucks coffee

Bring Your Own

If your event is a potluck, bring a dish that you can enjoy on your healthy eating program.

Call ahead and ask what will be served If your event is not a potluck, bring a grilled vegetable platter or other healthy treat

Make it fun and creative find healthy holiday recipes

Holiday Dinner Success

Have a healthy meal before you go to the event

Look for healthier alternatives

Skip second helpings

It is also good to fix your plate before you sit down so you do not eat buffet style

Be the photographer/stay busy

Help yourself by choosing a clean-up job away from food (such as washing the dishes)

Here are a few suggestions for using up your leftovers:

Offer some to neighbors, coworkers, and friendsespecially cakes and pies.

Divide leftovers into Lean & Green Meals and freeze for a quick lunch or dinner when youre in a rush.

Food Gifts

Ask friend/family to forgo food gifts

Give food gifts away to someone else.

Give handmade gifts instead of food gifts or give healthy food giftsFruit basketGet creative

Manage your holiday stressRemember, you dont have to do it all yourself!

Get your family and friends into the holiday spirit by assigning tasks for everyone.

Have realistic expectations

Plan your meals for you/family

Schedule some daily down time

Do something fun for YOU (massage, Mani/Pedi, facial) And remember your Health Coach is available to help you!

Make Time For YOUR Body

Exercise.Schedule YOUR exercise time inGet active with your friends/familyWalks, hikes, flag football, ice skating SleepReduces stress levelhelps maintain metabolism7 8 hours/night

ShoppingBring water and stay hydrated!Avoid the dreaded food court.Make sure to bring a healthy snackDont circle for an hour to get that perfect parking spot. Get your extra NEAT points by parking further away.Wear a pedometer and try to hit a goal of 10,000 steps!

Focus On Your Why!Where do you want to be January 1st?

Whats more important to you?Your goals or that glass of egg nog?

Are you going to use the holidays as an excuse or an opportunity?

Find YOUR passion, YOUR intrinsic motivation

What is Your WHY?????Are you on a weight loss journey?

Why do you want to lose weight?How much weight do you want to lose?When was the last time you had that?How will you feel when you have that?How will that impact your friends & family?

What is Your WHY?????Are you at a healthy weight?

What are your goals for the next 6 weeks?Why do you want to achieve?How will you feel when you have that?How will that impact your friends & family?

Use Your Support Tools

Work with your coach to create an individualized planCreate a STCListen to support calls Read your Habits of HealthTalk to your coach weeklyDevelop your own support network

Its All About Choices!

If you choose to go off program:Remember its a journeyLimit yourself to 2-3 bites Get back on plan 3 hours laterConnect with your coachDont beat yourself upFocus on moving forward

46 Days until January 1st6 meals a day=276 meals

How many meals do you need to go off program for?How Many Special Holiday Meals are Screaming Your Name?

Strut Your Stuff!Use the holidays as an opportunity to be a role model for healthier living to those around you.

Demonstrate the secrets of successful life-long health by balancing moderate holiday indulgences with wise nutrition/food choices and increased physical activity.

Use the holidays to show off your new body!

Celebrate your Success 1/1/13