worried about holiday weight gain? don't weight -tips to tame the holiday scale
TRANSCRIPT
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Don’t weight – Tips for taming theholiday scale
Presenter Juanita Weaver-ReissMBA MPH RD LD CDEOwner of Nutrition and Health Works, LLC
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Stay with me to the end of the presentation. I am going to giveyou a couple free gifts.
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Who has joined meIn this live webinar?
Type your name into the Chat box.
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Why did you cometo this webinar?
What are you looking for?
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My Ah Ha moment
X-Ray technology
Nutrition education
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Holidays – Aready?...?
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Holidays – Aready?...?
What do you think of when you think of the holidays?
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Holidays – Aready?...?
While the focus should be on the family get togethers
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Holidays – Aready?...?
• On the festivities, going to see the decorations
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Holidays – Aready?...?
One unwanted thing that can happen is weight gain from all of the celebrating with food
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Holidays – Aready?...?• Some people gain more weight over the
holidays
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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
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Take your action/worksheet
As I go through the tips, make notes about what might be helpful to you that you can apply
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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
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So how to handle the different situations successfully to prevent weight gain
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Never go to a party or a dinner hungry
Tip # 1
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• Going to a party hungry (really) hungry leads to overeating
Tip # 1
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Eat a snack before you go to any party
Tip # 1
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Eat a snack before any get together• If you are not ravenously hunger – you will not
overeat
Tip # 1
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Eat a snack before you go to any party• Not ravenously hungry
• You will be a rational person when you make choices
Tip # 1
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• Eat a snack before you go to any party
• Eating can be a controlled action – not driven by hunger
Tip # 1
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Don’t skip meals before a party or a family get-together
Tip # 2
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Eat your regular meals before the party
• Will have control of food choices at the party or holiday get-togethers
Tip # 2
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Eat your regular meals before the party
• Will not have extreme hunger which will lead to overeating
Tip # 2
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Avoid sitting near a buffet table or at a table where the food is laid out
Tip # 3
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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
Tip # 3
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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
Tip # 3
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Don’t linger near the buffet table when you have conversations
You are likely to get more food because it is nearby
Tip # 4
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Go to a party with a plan
Avoid filling up on appetizers before the main course is even served
Tip # 5
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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
Tip # 6
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It is easy to drink a large number of calories from holiday cocktails and eggnog
Tip # 7Rethink the drinks
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Drink low calorie beverages
Tip # 7
Rethink the drinks
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Drink water, or diet drink, or light eggnog
Tip # 7
Rethink the drink
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Drink water– Will fill you up so you won’t be as hungry
Tip # 7
Rethink the drink
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• Don’t walk through the breakroom numerous times if it has treats and candies laid out
Control temptationsTip # 8
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Don’t put candy on your counter or coffee table
Control temptationsTip # 9
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• 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 temptationsTip # 9
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Keep high calorie foods out of sight
You will be less likely to eat them
Tip # 9 1/2Because of the Proximity principle
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Keep high calorie foods out of sight
Which means you will be eating less calories
Tip # 9 1/2Because of the Proximity principle
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Choose healthy foods first
Aim to eat fruits and vegetables during the day before choosing foods that only have calories
Tip # 10
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Choose healthy foods first
Aim to eat fruits and vegetables
This may help to prevent eating other foods with excess sugar and extra calories
Tip # 10
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Walk during breaks at work
Tip # 11Move more
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While you are standing at the stove, do some knee bends or walk in place
Tip # 11Move more
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Walk in place during TV commercials
Tip # 11Move more
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Take the stairs instead of the elevator
Tip # 11Move more
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Lift weights while you watch TV
Tip # 11Move more
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Use soup cans or other cans for weights
Tip # 11Move more
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Set Limits
When you are full, say “No thank you. Everything was delicious. I have reached my limit.”
Tip # 12
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Make conversation
Tip # 13Focus on the season, not the food
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Enjoy the decorations
Tip # 13Focus on the season, not the food
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Catch up on connections
Tip # 13Focus on the season, not the food
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Find ways to relax
Tip # 13Focus on the Season, not the food
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Create a new tradition to focus on family and friends and not food
Tip # 13Focus on the Season, not the food
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Do Recipe swapsInstead ofBaking chocolate
Whole milkHeavy creamCream cheeseMozzerella cheese½ cup oil (baking)
Tip # 14
Use3 TBSP cocoa powder1% or skim milkNonfat half&halfLight cream cheese Part-skim version½ cup applesauce
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For dinner parties
Offer to bring a dish – a healthy choice
Tip # 15
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For dinner parties
When you bring your dish, bring the written recipe to share as a way to connect and share the health
Tip # 16
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Eat slowly
Tip # 17
Practice Mindfulness techniques
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Pace yourself with the slowest eater you are sitting with or be the slowest eater
Tip # 18Practice Mindfulness techniques
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Set your eating utensil down between bites
Tip # 19Practice Mindfulness techniques
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Before going for seconds at dinner or a party…..?
Tip # 20Practice Mindfulness techniques
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Wait 10 to 15 minutes to gauge your hunger
Drink a glass of water
Tip # 20Practice Mindfulness techniques
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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
Tip # 20Practice Mindfulness techniques
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Invest in some toss away food containers
• When you throw a party and have leftovers ………
Tip # 21
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Invest in some toss away food containers
Tip # 21
What happens with thoseLeftovers?....?
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Invest in some toss away food containers
Use the food containers to put the extra food in and send it homewith your guests
Tip # 21
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Invest in some toss away food containers
Tip # 21Then you don’t
Eat it
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Invest in some toss away food containers
Tip # 21
This is similar tothe Proximity
Principle
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Invest in some toss away food containers
Tip # 21If that food is
Not in your house
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Invest in some toss away food containers
Tip # 21You are not
tempted by itand you won’t eat it
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Tip # 22Eat your food off of a salad plate
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Tip # 22Eat your food off of a salad plate
This decreases the portions of the food you will eat
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Questions about the holiday Tips?
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What tip would you add to your list to focus on to help with holiday weight gain?
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Online Weight loss courseWeight loss for busy people – How to lose weight for good
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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
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Topics
A re you ready for change
Too ls fo r determin ing hea l th r i sk
How many ca lor ies to eat fo r we ight loss
Us ing the food labe l for we ight loss
Too ls fo r por t ion cont ro l
J ourna l ing food and ac t iv i ty for success
Get t ing s tar ted w i th act iv i ty
D in ing out w i th a new mindset
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Ways to be successful
Choose a healthy eating plan based on fruits, vegetables, whole grains, and lean sources of proteinUse 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
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Sessions include worksheets,
tip sheets, and practical ways
to use the information
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• 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
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Reviews of clients
Definitely some great ideas and tools were presented to help with portion
control and calorie control L
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Reviews of clients
It was a good review. Kept it simple and easy to implement changes. Not overwhelming. Felt
able to do. D
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http://nutrition-and-health-works-llc.thinkific.com/courses/Howtoloseweightforgood
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For dietitian/coaching visits for the Dayton area only
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Price discount offered through Dec 14th, 2016
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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
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Happy Holidays andThank you for attending