1. “Slim Trim And Fit For The Holidays”

2. Santa getting healthy!!!!

3.  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

4.  Are you eating every 3 hours?  Keeps your glucose & insulin levels normal  Decreases fat storage  Increases metabolism  Feel more energetic  Avoids skipping meals or binge eating What Does Healthy Eating Look Like?

5. Suggested Meals  Increase lean protein  Increase fresh low carb vegetables  Low glycemic fruits, whole grain, dairy  Decrease 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 ½ of your body weight  Limit coffee, diet drinks  Avoid all fruit and vegetable juices…eat the real thing!

6. Healthy Eating Tips  Use a 9 inch plate for your meals  Vegetables & fruits 50%  Protein 25%  Starch 25%  Avoid fast food; sugary, high fat foods

7. Celebrate Friends/Family Put the focus on family/friends NOT the food Plan activities to make the day special: Volunteer activity Walk or run a 5K as a family Take a hike Play cards/board games Start 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.

8. Travel Tips How are you traveling? – Plan ahead – bring your meals – Pack water/drinks – Airport/plane food vs. healthy snack Where are you staying – Family – ask them to be supportive of your goals – Hotel – Ask for a microwave and refrigerator Set yourself up for success before you leave The result will be a healthier, happier YOU!!

9. Holiday Event Success Develop a PLAN OF ACTION and you’ll 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 you’ll be faced with this season—from family events to office parties to dining with friends. It takes commitment to focus on your health goals.

10. Think Your Drink Opt 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

11. 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

12. 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 friends— especially cakes and pies. Divide leftovers into Lean & Green Meals and freeze for a quick lunch or dinner when you’re in a rush.

13. 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 gifts – Fruit basket – Get creative

14. Manage your holiday stress Remember, you don’t 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!

15. Make Time For YOUR Body Exercise. – Schedule YOUR exercise time in – Get active with your friends/family – Walks, hikes, flag football, ice skating Sleep – Reduces stress level – helps maintain metabolism – 7 – 8 hours/night

16. Shopping Bring water and stay hydrated! Avoid the dreaded food court. Make sure to bring a healthy snack Don’t 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!

17. Focus On Your Why! Where do you want to be January 1 st ? What’s 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

18. 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?

19. 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?

20. Use Your Support Tools Work with your coach to create an individualized plan Create a STC Listen to support calls Read your Habits of Health Talk to your coach weekly Develop your own support network

21. It’s All About Choices! If you choose to go off program: Remember it’s a journey Limit yourself to 2-3 bites Get back on plan 3 hours later Connect with your coach Don’t beat yourself up Focus on moving forward

22. 46 Days until January 1st 6 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?

24. 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!

25. Celebrate your Success 1/1/13