1. 5 Tips to Help Avoid Holiday Weight Gain Susan Bowerman, MS, RD, CSSD

2. 2 Susan Bowerman, MS, RD, CSSD Registered Dietitian - Certified Specialist in Sports Dietetics * Susan is a paid consultant to Herbalife

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6. 6 Holidays Spell Trouble for Dieters! Parties and Social Events Travel/Family Stress and Lack of Sleep Less Time for Exercise Goodies Everywhere!

7. 7 Want to Gain 5 Pounds for the New Year? You’ll need an extra 17,500 calories Here’s how to get the job done!

8. 8 5 More Pounds by January 1 Halloween leftovers? –2 pieces a day for the last month = 1,000 calories Thanksgiving “Day” – not “Dinner” – Total for day: 5,000 calories = 2,500 extra Foods at work, while running errands –2 handfuls caramel popcorn 3x a week = 2,500 calories Total extra so far: 6,000 calories

9. 9 5 More Pounds by January 1 Food gifts –10 mini muffins + 5 cheese and crackers + 6 holiday cookies = 2,000 calories Cocktail parties –4 parties (3 hors d’oeuvres + 2 mixed drinks) = 2,000 calories Hanukkah party –Beef brisket + potato pancakes = 1,000 calories Total extra so far: 11,000 calories

10. 10 Extra piece of pecan pie = 500 calories Christmas brunch (slice of quiche, large cinnamon roll + 1 cup eggnog) = 1500 calories Give up daily walks for a month (175 calories each) = 5,250 calories Grand total: 18,250 calories Almost There!

11. 11 Strategy #1 – Control How Much You Eat Keep a food diary to plan your day and your calories Control portions – know your portion sizes, use smaller plates and avoid second helpings Slow down – give your stomach a chance to tell your brain that it’s full If you’re traveling, take shake mix with you

12. 12 Strategy #2 – Think Before You Drink Stay hydrated with calorie-free beverages Even non-alcoholic drinks can add up fast Wine and champagne are better choices than mixed drinks Trade off - alternate alcoholic drinks with calorie-free ones Keep up appearances!

13. 13 Strategy # 3 – Stress Reduction Make time to stick with your exercise program Eating doesn’t reduce stress! Lighten up – everything doesn’t have to be perfect Keep track of your spending Don’t skimp on sleep

14. 14 Strategy # 4 – Spoil Your Dinner Eat small, frequent meals during the day Eat plenty of protein to keep you full Have a shake before you go to a party Fill up on the lowest calories foods first

15. 15 Strategy # 5 –Get Picky Don’t waste calories on everyday foods Pick lighter ingredients for your holiday foods Have it your way Stay picky when you’re out Pick light foods over calorie dense ones

16. 16 Party Hearty For a holiday pot luck, bring a healthy dish that you like. At buffets, take a tour of the table first, and decide ahead of time what you’re going to eat. Load up with low calorie veggies and salads, then take small helpings of the higher calorie items. Put choices on a small plate, move away from the table and sit with your back away from the food. Choose only what you really love and want to eat. If you overdo it, don’t make a bad situation worse. Learn from your slip-ups, and move on.

17. 17 Enjoy Yourself! Keep the focus on family, friends and fun – and less on the food Take care of yourself – exercise, get your rest, eat well and stay hydrated Try to maintain your usual eating routine and activity schedule as much as you can

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