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Slim Trim And Fit For The Holidays
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Santa getting healthy!!!!
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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
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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?
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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!
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Healthy Eating TipsUse a 9 inch plate for your meals
Vegetables & fruits 50%Protein 25%Starch 25%
Avoid fast food; sugary, high fat foods
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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.
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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!!
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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.
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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
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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
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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.
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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
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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!
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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
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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!
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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
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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?
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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?
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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
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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
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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?
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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!
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Celebrate your Success 1/1/13