Per Sarah:

"I was wondering......Why am I not losing weight?

I have been at a plateau for several months but not giving up. Found out I was not eating enough, go figure"???

Per Teri:

"I had an idea to keep me motivated...

I made this poster with goals that I want to accomplish (meeting my goal weight, running the summer 5k, walk 150 total miles, etc) and whenever I reach a goal I am going to mark it off and put 10 in a cute jar that I'm making from an old pickle jar.

I have 40 goals, so when I reach them all, I'll have 400 dollars saved up,

Enough to buy a skinny wardrobe, get my hair done, get.... whatever I want....

I'm doing it for 2012, should be interesting"!!!!

This year has seen headlines that have had a major impact on the practice and perception of healthy eating and exercise in America. Without any further ado, here are the news stories of 2011 that kept Calorie Count members talking.

Celebrities' Weight Loss Goes Mainstream

This was the year that celebrities let it all hang out and shared their weight loss secrets with the world. Janet Jackson, Mariah Carey, Jennifer Hudson, Kelly Preston, Seth Rogen, Drew Carey, Sara Rue, and other household names lost considerable amounts of weight this year. A good number of them signed up for endorsements with weight loss programs including Nutrisystem, Jenny Craig and Weight Watchers, among others.

Hunger Hormones Fingered in Weight Regain

There are no celebrities or scandals attached to this one, but this relatively small study sheds light on the physiological mechanisms that support weight regain after losing weight on a restricted diet. Knowing that your hunger hormones may be out of whack for at least a year after you lose weight is a wake up call that maintaining weight loss is the new losing weight.

MyPyramid falls to MyPlate

With an introduction by the health conscious First Lady Michelle Obama, the aptly named MyPlate was unveiled as the new icon for healthy eating promoted by the United States Department of Agriculture. With a renewed focus on lowering consumption of processed foods, adding more fruits and vegetables, and eating more whole grains, the USDA gets points for finally making their Dietary Guidelines for Americans more mentally palatable.

A ‘Dancing’ Star Told to Eat More

After revealing that her diet consisted of just 1400 calories a day despite a reported 5 hours of dance rehearsals, Kirstey Alley, yo-yo dieter and then Dancing with the Stars contestant was told by her partner, Maksim Chmerkovskiy, she should eat more. While there's no proof of this, this may have been the first time a celebrity was told to eat more on national television.

The FDA Lowers the BMI requirement for LapBand Surgery

The ability to get major surgery to combat obesity just opened up to 26 million more people. The FDA changed the BMI of those eligible for LapBand surgery from 40 to 35. Now a 5’6” woman with diabetes needs to be at least 186 pounds as opposed to 216 to go under the knife.

Unhealthy Foods Get Taxed

Countries worldwide considered taxing unhealthy foods and soft drinks. Dubbed the world’s first fat tax, Denmark’s taxes on foods high in saturated fat brought attention to the consideration that increasing the cost of unhealthy food may be beneficial to public health. No word yet on how this will shakeout here in the US where a soda tax has been considered in a number of cities.

Obesity Rates Level Off

Based on self-reported height and weight, the Gallup Poll reported a slight decline in obesity levels in the US when compared to 2010 levels. Based on a BMI 30 or higher, about 26% of Americans reported being obese in the first three quarters of 2011.

Meal Delivery Services Get a Boost

More a trend than a news story, meal delivery businesses boomed in 2011 creating a way of outsourcing food preparation for dieters. Celebrities, working moms, and everyone in between have flocked to these to avoid the guesswork of preparing a healthy meal or spending hours at the grocery store. Many provide chef-prepared meals delivered fresh or frozen, 5 or 7 days a week.

hCG Diet Debunked

The U.S. Food and Drug Administration urged retailers to stop selling hCG diet products. Despite a bevy of weight loss success stories, Elizabeth Miller, acting director of FDA’s Division of Non-Prescription Drugs and Health Fraud says, “These products are marketed with incredible claims and people think that if they're losing weight, hCG must be working. But the data simply does not support this; any loss is from severe calorie restriction. Not from the hCG.”

Food Goes Mobile

No, there’s no app that will make your full, but new companies are now bringing food to you. According to the National Restaurant Association, one in five people saw a food truck in their community this year. In addition to health conscious food trucks, vending machines have also gotten a makeover with a number of companies specializing in healthier fare instead of the candy bars and sodas for which vending machines are known.


Your thoughts…

What food headlines got your head spinning this year?

Think you’re burning more calories or strengthening your arms when you swing light weights around during a cardio workout? Think again.

Happy Holidays!!!!!

Time to sign up for 2012! Make sure to read the entire email....

As we approach 2012 and leave 2011, I want to take this time to wish everyone a Happy New Year. I greatly appreciate all your support through the years, but mostly this last year, as it has been a challenge for all of us one way or another…….. yet we all managed to keep fitness at the for front.

Great job EVERYONE! WE DID IT!

A lot of great things are being planned for 2012 and with the new BIGGER building – new opportunities will come up. Stay Tuned!!!! We are looking into adding more classes, both day and night. What do you think?

Let me know if you are interested in day classes - or even Tues/Thur classes at 4pm or 5pm. Just thinking out loud.

So with that….

See the New 2012 Calendar for CSD Group X Classes on Mon/Wed/Fri for Jan and Feb. All classes will start in Jan and run 8 weeks and are $40 per class for 8 weeks.

Also - if you do not want to sign up for the 8 week program we have our new “Freedom in Fitness” program which allows you to pay as you go at an $8 per walk in rate.

2012 Classes start Wed Jan 4^th. Let me know if you have any questions.

NOTE: The Fri Zumba class is finished for 2011 and will start back up Fri Jan 6^{th at} 6pm. The Wed night Yoga class will be taking a brief break in early 2012, so stay tuned for our new start up date.

Again – thank you all!! You are my Fitness Heroes!!

Happy Holidays!

Cheers,

Patty Hartong

ACE Certified Personal Trainer
Zumba / Zumba Gold Licensed Instructor
R.I.P.P.E.D Certified Instructor
Certified Titleist Golf Fitness Instructor

760-951-3508
Find me on: IDEA FitnessConnect @ www.ideafit.com/profile/patty-hartong
Find me on: Youtube @ http://www.youtube.com/user/calfitnessandyoga?feature=mhsn

NOTE: The Wed night 7:15pm Yoga class is on hold. Stay tuned and watch for the new start up date in early 2012.

True or False?

My favorite jeans have gotten too tight over the past year.                                                                                                

True or False?

I’m generally not cranky, but when I am about to get my period I get the blues or feel really anxious                              .

True or False?

I find it very hard to say no to sweets that are offered to me.                                                                                            

True or False?

My go-to mood booster is usually ice cream, cookies, or something else I know I probably shouldn’t be eating.            

True or False?

I try to slim down -- but the scale won’t budge.                                                                                                                                                                                                                                  

True or False?

I eat sweets or simple carbs (like bagels or white bread) at least three times a day.                                       

True or False?

If I wait more than a few hours to eat, I get shaky and start to feel woozy.                                                      

How did you do? If you tallied up less than two “true” answers: me

Congrats! While you like sweets as much as the next person, you munch sugar-filled foods in healthy moderation. Keep eating lots of good-for-you fare like produce and lean meat, limit yourself to one sweet a day and you’ll avoid the sluggishness, irritability and weight woes that can accompany sugar addiction, says Dr. Teitelbaum.

If you scored three or more “true” answers:

Daily cravings, snacking on sweet treats at all hours of the day, eating meals that are made of processed foods loaded with excess sugar: These are all signs that you’re a sugar addict, says Dr. Teitelbaum. But don’t worry, you can kick your sweet tooth so you have more energy, a better disposition and an easier time slimming down! Keep clicking to find out what’s causing your sugar addiction and learn super-simple ways to get your appetite and health back on track.

What Type of Sugar Addict Are You?

“Sugar addiction is the canary in the coalmine: it usually points to a larger health problem that’s dragging you down,” explains Dr. Teitelbaum. “Figuring out what that problem is (by identifying what type of sugar addict you are) can help you pinpoint the exact steps you need to take to overcome your symptoms and quell your addiction.” To pinpoint your personal sugar addict type, take the following quick quiz.

True or False?

I’m constantly exhausted.

True or False?

I drink at least two cups of coffee, soda or energy drinks daily.

True or False?

Caffeine and candy are the only things that keep me from crashing between 2 and 4pm.

True or False?

The more hours I work, the more I eat sweets.

If you answered true to at least three of these statements you’re a: Quick-Fix Sugar Fanatic

“You use sugar to stay awake but because it’s a simple carbohydrate that doesn’t provide lasting energy, it leads to a blood sugar crash that makes you even more tired. That triggers yet another sugar craving,” Dr. Teitelbaum explains. Luckily, reviving your energy levels naturally isn’t as hard as you think: “The most important thing you can do is to start sleeping eight hours a night. Cut out caffeine after lunch, start eating a more balanced diet and doing a little daily exercise (even if it’s just taking a quick 10-minute walk twice a day). This will all help you feel more energized,” he says. Lastly, limit your sugar intake to one small treat a day, like a mini-muffin sweetened with fruit juice and it won’t be long before you start feeling better -- and noticing a difference on the scale, too! Don’t feel this sugar type personally applies to you? Read on....

True or False?

I often get really thirsty, and I urinate frequently throughout the day.

True or False?

When I get really hungry, I’ll eat almost anything in my path.

True or False?

I don’t like feeling super-stressed -- but it does help me get a lot done.

If you answered true to at least three of these statements you’re a: Sweet Tooth Soother

“Based on your response, it’s likely that stress has exhausted your adrenal glands,” says Dr. Teitelbaum. “These glands are designed to rapidly increase function for brief periods when the body is under threat (a.k.a. the 'fight or flight' reaction) but the stress of modern life can put too much demand on them.” The result: Your body needs a way to get energy and to cope with stress and begins to crave sugar constantly. That dependence on sugar means you get irritable when you’re hungry and turn to quick-fix foods like cookies to deal. A higher-protein diet that’s also rich in fresh produce can help: “It will eliminate blood sugar fluctuations that lead to mood swings,” he explains. “Drink water throughout the day, and provided you don’t have high blood pressure, don’t cut out salt -- it actually helps adrenal glands function more efficiently,” adds Dr. Teitelbaum. Don’t feel this sugar type applies to you? Read on to receive your own personal Rx.

True or False?

My nose is stuffy all the time or I suffer from constant sinus pressure.

True or False?

I have a super-sensitive stomach and regularly feel gassy and bloated.

True or False?

I’m currently or have recently taken antibiotics for an infection.

True or False?

I have food allergies or often find that high-carb foods upset my stomach.

If you answered true to at least three of these statements you’re a: Sugar Self Medicator.

Unlike most other sugar addicts, you don’t rely on sugar to boost your mood. Instead, it’s highly likely that you seek out sugar because your gut tells you to. “For some people, sugar promotes yeast overgrowth in the digestive system. But it’s a vicious cycle: excess yeast makes your body crave sugar -- and all that sugar suppresses your immune system, resulting in more sugar cravings, fatigue and moodiness,” explains Dr. Teitelbaum. The fix: Try to completely avoid sugary foods for at least two months, and adopt a healthy diet with high-protein foods, whole grains, vegetables and low-sugar fruits. “Treating yeast overgrowth is also critical. To do this, strive to eat at least two servings of probiotic rich foods like kefir and yogurt with live active cultures each week, he suggests Dr. Teitelbaum.

 Don’t feel this sugar type applies to you? Read on to receive your own personal Rx.

True or False?

I’m almost never in the mood for sex.

True or False?

I love shut-eye, but I have a really hard time falling and staying asleep.

True or False?

I have a “muffin top” or “spare tire” around my waist.

True or False?

I get terrible PMS (headaches, exhaustion and major mood swings) that doesn’t go away until my period starts.

If you answered true to at least three of these statements you’re a: Hormonal Sugar Hunter

“Low estrogen levels in PMS, peri-menopause and menopause affect the production of the 'happiness' brain chemical, serotonin, along with other feel-good chemicals that, when deficient, can trigger sugar cravings, depression, and sleep problems, too,” says Dr. Teitelbaum. “You turn to sugar to cope, but that makes your blood sugar go up and down rapidly, which leads to even more exhaustion, irritability and mood swings.” To get your hormones (and sugar addiction) under control, start by cutting out white flour and any other high sugar foods. Instead, strive to have protein with every meal, which will help control your blood sugar. Vitamin B6 (aim for 250 mg a day) can ease PMS, and taking magnesium before bed (250 mg) can help you fall asleep more easily, suggests Dr. Teitelbaum. To help revive your sex drive (especially if you’re already in the throes of menopause) try increasing hormone levels naturally by eating a handful of edamame each day. These soy beans contain a natural plant form of estrogen.

The short story:

Fitness Tip: Diets Don't Work - Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

For more details ..... here is the long story.

Diets Don't Work Long-Term

Most Who Go on Diets Gain Weight Back; Lifestyle Change Needed

By Louise Chang, MD

April 11, 2007 - Most people who go on diets soon gain back any lost weight, a UCLA study suggests.

Traci Mann, PhD, associate professor of psychology at UCLA, was teaching a seminar on the psychology of eating when she noticed something odd about diet studies. Few of the studies followed up on dieters for more than six months. Even fewer followed dieters for a year or more.

Mann wondered what, in the long term, really happens when people go on diets. So she and her students tracked down 31 studies that, one way or another, had at least one year of follow-up data. They were interested in just one number: the percentage of dieters who, over time, gain back more weight than they lose.

"We found that the average percentage of people who gained back more weight than they lost on diets was 41%," Mann tells WebMD. "In each of the studies, a third to two-thirds of the subjects gained back more weight than they lost."

Does this mean that most of the people in the studies actually lost weight and kept it off? No, Mann says.

"This is actually bleaker than it seems -- even though most people would find that 41% number to be pretty depressing," she says. "We have strong reasons to feel that this number underrepresents the true number of participants who gained back more weight than they lost."

Mann and colleagues report their findings in the April issue of American Psychologist.

Problems With Diet Studies

Diet studies, Mann and colleagues found, more often than not have one or more problems:

• Most of the studies didn't actually weigh the dieters -- they simply asked them about their weight. "If you ask people their weight, they are going to give you a lower number than their real weight. That is obvious to anyone who ever applied for a driver's license," Mann says.

• In many of the studies, a substantial number of subjects dropped out of the study. "This isn't rocket science," Mann says. "A major reason people don't stay in touch with diet researchers is that they are embarrassed because they gained back the weight they had lost."

• Diet isn't the only thing study subjects did to lose weight. Most studies included exercise regimens. So any weight loss could have been due to exercise and not to diet.

• Many people in diet studies lost weight, gained it back, and went back on a diet before the end of the study. Such patients would be counted as having long-term weight loss when they simply lost weight only for a short period of time.

Why don't diets work? Mann says there are two issues. The first is that it's just plain hard for people to change their eating behaviors. And the second reason is that even if you do succeed at a diet, the rule of diminishing returns comes into play.

"When you keep to a reduced-calorie diet, your body makes metabolic adjustments that make it harder and harder for you to lose weight," Mann says. "Your body becomes very efficient, and you have to eat less and less to continue to lose weight. If you had the will to go on a diet, the fact that it steadily becomes less and less effective makes it even harder to stick to it."

That's true, agrees Madelyn Fernstrom, PhD, founder and director of the Weight Management Center at the University of Pittsburgh and diet and nutrition editor for NBC's Today show.

But Fernstrom worries that people will get the idea from this that their diets don't matter. And she's worried even more that the Mann report will discourage people from trying to lose weight.

"'Diets don't work' is only half the story," Fernstrom tells WebMD. "Lifestyle change will work if you have realistic expectations, good support, and choose a plan that you can stick with -- a plan that will give you moderate change over a long time."

That doesn't mean weight loss is easy. There's a myth, Fernstrom says, that normal-weight people can eat anything they want and don't need a strict exercise regimen. But that's true for only a very small number of people. Most people who have a healthy weight have to work at it. (and I Patty have to work on it - being fit does not come easy).

"It is really hard to lose weight, and it is even harder to keep it off," Fernstrom says. "You can't cry about this. You must maintain hope. We just have to develop better strategies to keep people on track."

How to Lose Weight for Good

The basic problem is that people think diets are something you do for a little while before going back to your old lifestyle, says obesity expert Rob M. van Dam, PhD, assistant professor of medicine at Harvard Medical School.

"A lot of people go on a low-calorie diet for a few weeks and expect to lose a lot of weight," van Dam tells WebMD. "But if you do a crash diet, you will only regain the weight."

If you take medicine to control high blood pressure or high cholesterol, van Dam says, you would expect your blood pressure or cholesterol level to go back up when you stopped taking your medicine. A weight-control diet works the same way for obesity.

Why is it so hard to lose weight? A big part of the problem, van Dam and Fernstrom say, is that people try to diet in isolation.

"Diet is affected by social issues, by what you do when you are with your family and your friends," van Dam says. "In the current American setting, which really encourages unhealthy eating and dietary patterns, it is difficult to keep these lifestyle changes going."

Fernstrom says it's high time that America treated obesity like the medical problem it is.

"We have to change as a nation and as a culture," she says.

One change she'd like to see is insurance coverage to pay for the cost of professional assistance with lifestyle change.

"My patients tell me every single day they can't believe that lifestyle change isn't covered by insurance but weight loss surgery is," Fernstrom says.

Meanwhile, Fernstrom says, people who want to achieve and maintain a healthy weight should start working at lifestyle changes they can maintain -- even if it means not losing weight, but just staying at the same weight.

Elements of this lifestyle change, she says, include moderating food intake, increasing physical activity, managing stress without food, and getting treatment for depression and other illnesses that get in the way.

Even though diets don't work all by themselves, Mann agrees that there's much people can do.

"I am not saying 'Don't diet' -- I'm just saying people should try to eat healthy food in moderation and be active or try to exercise daily," she says.

8 Lower-Calorie Holiday Cocktails

By Stephanie S. Saunders

Who doesn't like a good cocktail during the holidays? Sure, spending 3 days straight with your extended family might have something to do with it, but beside that, nearly everyone likes to let loose at this time of year. And there are plenty of occasions to do so. From the office holiday party to the lighting of the menorah to the various eve and morning festivities, there's no shortage of celebrations that can involve libations.

Unfortunately, most holiday cocktails tend to give the double gift of too much fat and too many calories. One cup of eggnog has 343 calories and 19 grams of fat! It's a meal in a cup, with a ton of added fat and sugar. Then there are the hot chocolates, mulled ciders, and traditional grogs that chase away the winter chill but help you hang on to the pounds. And don't forget about all the themed mixed drinks that make parties a bit more fun while making your waistline a bit more full. So how do you enjoy the fun of the holiday season without having to hide behind bulky sweaters till July? Here are 8 fun drink ideas that are lower in fat, calories, and sugar than their original versions.

1. Pumpkin Pie Martini. Yeah, I know. It's as good as it sounds. There are several pumpkin liqueurs on the market, which are convenient, but add a ton of calories. By using the actual squash, you get the flavor without the calories—and, believe it or not, a little fiber in your drink.
   • 6 oz. vanilla-flavored vodka
   • 6 oz. canned unsweetened pumpkin
   • 4 oz. fat-free condensed milk
   • 4 oz. unsweetened almond milk (or fat-free milk)
   • 4 Tbsp. pumpkin pie seasoning
   • Ice cubes
   • 6 crushed reduced-fat vanilla wafers

Place vodka and pumpkin in a bowl, and stir until pumpkin has dissolved. Stir in condensed milk and almond milk. Add seasoning and stir well. Dip rims of glasses in crushed vanilla wafers. Pour liquid over ice into glass and enjoy. Makes 6 servings.

2. Grog. Its rich history dates back 400 years, when it used to be rationed out to sailors at sea. The big babies wouldn't drink their scurvy-preventing dose of lemon juice straight, so the powers that be dressed it up with a little rum. Since the additional ingredients only serve to make it that much tastier, it stands to reason that being "three sheets to the wind" was fairly common.
   • Juice of 2 lemons
   • 1 whole lemon peel
   • 1 whole orange peel
   • 4 Tbsp. sugar
   • 4 whole cloves
   • 4 cinnamon sticks
   • 10 oz. water
   • 4 oz. golden rum

Place lemon juice, lemon peel, orange peel, sugar, cloves, cinnamon sticks, and water in a medium saucepan. Bring to a simmer and let simmer for 15 minutes, remove from heat, and slowly stir in rum. Pour though a fine strainer into mugs; place one of the cinnamon sticks in each mug as a garnish. Makes 4 servings.

3. Gingerbread Toddy. In cold weather, a hot drink can warm you up faster than a Snuggie^® and an electric blanket. This hot toddy will make you feel warm while it makes you think you're eating gingerbread cookies. Yummy.
   • 1 oz. brandy
   • 1 oz. gingerbread liqueur
   • Juice from 1 lemon wedge
   • 8 oz. hot water
   • 1 cinnamon stick

Pour first four ingredients into a preheated mug in the order listed. Garnish with a cinnamon stick as a stirrer. Makes 1 serving.

4. Holiday Hot Chocolate. You can obviously buy no-sugar-added hot chocolate in packages and do this the easy way. But you're no slacker. You can make homemade hot chocolate instead, which makes your house smell amazing and impresses your friends and family.
   • 4 cups evaporated fat-free milk
   • 1 cup fat-free milk
   • 1/2 cup baking chocolate
   • 2 Tbsp. vanilla extract
   • 1/2 cup sugar (or use 1/3 cup agave)
   • 6 oz. Frangelico^® liqueur
   • 6 miniature candy canes

Combine evaporated milk, fat-free milk, chocolate, vanilla, and sugar in medium saucepan and heat on stove over low heat. Remove from heat and stir in Frangelico. Pour into mugs and garnish each with a small candy cane. Makes 6 servings.

5. Peppermint Martini. This is perhaps the simplest and tastiest low-calorie cocktail out there. Just three ingredients and a bit of candy cane. It's beginning to look a lot like Christmas.
   • 9 oz. vanilla vodka
   • 9 oz. peppermint schnapps
   • 3 oz. fat-free condensed milk
   • Ice
   • 6 miniature candy canes

Place all liquids in a martini shaker with ice. Shake and pour into glasses. Garnish each with a candy cane. Makes 6 servings.

6. Mulled Apple Cider. Nothing makes a house smell more like Christmas than some mulled apple cider—except maybe those overpriced candles constantly being advertised on TV. And this cider tastes better, so take that, Glade^®!
   • 8 cups apple cider
   • 1 cinnamon stick
   • 10 whole cloves
   • 1 navel orange, peeled and sliced crosswise
   • 1 2-inch piece of peeled fresh ginger, cut into 6 slices
   • 4 oz. light brandy

In a large saucepan, combine cider, cinnamon stick, cloves, orange, and ginger and simmer mixture for 20 minutes. Remove from heat and add brandy to pan. Stir, then strain mixture through a fine strainer into a heatproof pitcher. Serve warm. Makes 6 servings.

7. Blitzen's Bliss. Given that Blitzen is the final reindeer in the lineup, he probably gets knocked around a fair bit by the sleigh over the course of Santa's travels on Christmas Eve. But once they're done circumnavigating the globe, Blitzen comes home and has a few of these, and it's all good. Not only does he feel better, but since they have just 130 calories apiece, he doesn't feel all bloated for his Christmas dinner the next day.
   • 2 cups pomegranate juice
   • Juice of 2 limes
   • 8 oz. vodka
   • 1 tsp. peppermint extract
   • 12 ice cubes
   • 4 Tbsp. chopped mint leaves
   • 6 miniature candy canes

Place first four ingredients in shaker with ice. Shake and pour into individual glasses. Sprinkle each with mint and garnish with candy cane. Makes 6 servings.

8. Sangria for Santa. Santa really appreciates the cookies and milk. But after hundreds of years, he's over it. Want to be on the "nice" list next year? Get a little naughty. Leave some sangria by the fireplace for Santa.
   • 10 green grapes, halved
   • 4 fresh strawberries, hulled and sliced
   • 1 peach, pitted and sliced
   • 1 bottle white or red wine
   • 1-1/2 cups white grape juice
   • 1/2 cup brandy
   • 2 sprigs fresh mint

Place fruit and wine in a large glass pitcher. Add juice and brandy and stir gently. Add mint and stir gently once more. Chill in refrigerator for at least 2 hours before serving. Serve straight or over ice. Makes 6 servings.

So you'd like to have a "cup of cheer" this holiday season, at least now you can enjoy it without having to wear your baggy Santa outfit for the entire month of January. Happy holidays!

By: Diane Petrella

An abundance of food and sweets, and the added stress of increased obligations during the holidays, challenge even the best weight loss intentions. Here are five strategies to help you prevent overeating and enjoy a holiday filled with peace and well-being.

1) Pause and Breathe

Your breath is a simple and powerful coping tool. If you generally use food to manage your feelings, stop and breathe at the first sign of emotional unease.

Try this: breath in deeply, hold your breath slightly, and then release. Repeating these simple steps helps you calm and settle yourself. By feeling more grounded, you can then make more conscious, rather than mindless, food choices.

2) A Powerful Question

Ask yourself: "How do I want to feel one hour (or one day) from now?"

This question helps you anticipate the results of your choices. Do you want to contaminate the next hour or day of your life with guilt and regret, or do you want to feel strong and confident?

For example, before entering at a holiday party imagine how you want to feel as you drive home. Or, when observing an array of foods at a holiday buffet, imagine how you want to feel one hour later. This question helps you link to a positive mental image and guides you to make confident choices. Repeat this question often.


3) Carry a Symbol of Inspiration

Find a special object to help you feel grounded and inspired this holiday
season. For example, you may like crystals or stones, have a symbol of your faith to wear as a necklace, or a special ornament to hang on a Christmas tree.

When you find your special object, imbue it with the qualities you want to possess. For example, while holding your object, say to yourself: "This crystal symbolizes my strength and confidence. I make wise choices."

As the holidays approach, keep your object visible and easily accessible. When feeling triggered, hold onto or look at your object as a reminder of your
strength.


4) Write a Supportive Note

Buy a beautiful card and, as your own best friend, write yourself an encouraging note of unconditional love and support.

Praise yourself. Review your goals. Include in your note reminders to use specific coping strategies to manage overeating. Keep your note with you during holiday celebrations. When you feel the impulse to overeat, find a private space and read your note. You'll find comfort in knowing that support is only a note card away.

5) Forgiveness

For some, the holidays may include challenging family interactions and painful memories which can trigger emotional eating. As difficult as this may be, do the best you can to enter those situations with a forgiving state of mind. This will help you maintain a healthy boundary and release toxic emotions that can lead to overeating.

Likewise, forgive yourself. Being accepting and gentle with yourself helps you confidently manage holiday stress and emotional eating triggers. The tendency to be upset with yourself for overeating melts away when you accept you did the best you could and let it go.

Your thoughts...

What helps you manage holiday overeating?