The holidays can be a difficult time to control your weight due to social events, stress, busy schedules and the availability of unhealthy foods. In this webinar you'll learn simple strategies for managing hunger, keeping cravings under control and handling stress. There are a handful of recipes at the end for you to enjoy!

1. Fabulous Foods and Fantastic Tips to Beat
Holiday Weight Gain
Marissa Vicario, Founder and
Wellness Expert
Marissa’s Well-being and
Health
www.mwahonline.com
www.whereineedtobe.com
© 2012 Marissa’s Well-being and Health

2. What You’ll Learn
• How to manage your hunger so it doesn’t
manage you
• How to control your sugar cravings around the
dessert table
• How you can sneak the good in to crowd out
the “bad”
• Simple delicious recipes that will keep you
satisfied
• Why dieting won’t work

3. Manage Hunger
• What Causes Ravenous Hunger?
– Dehydration
– Focusing on calories, fat and sodium
– Blood sugar spins out of control

4. Manage Hunger
• Dehydration
– Many people live in a constant
state of dehydration
– Staying hydrated helps control
hunger and appetite
– How much water? It’s personal
but a good rule of thumb is half
your body weight in ounces

5. Manage Hunger
• Hydration Tips
– Set a timer to remind you
– Use an app on your phone that tracks your water
intake (ex: Water Your Body)
– Carry a reusable bottle in your bag or car

6. Manage Hunger
• Focusing on calories, fat
and sodium - NOT on
micronutrients
– Heavy reliance on
processed foods
– The purpose of food is to
provide nutrients and
nourishment
– When we’re used to eating
packaged foods without any
nourishment, our bodies
are never truly nourished.
They send hunger signals all
day looking for missing
nutrients

7. Manage Hunger
– Start to think about food in terms of its nutrient
density and how it benefits your body – not just
caloric value

8. Manage Hunger
• Blood sugar out of control
– Foods like refined sugar and
flour that lack micronutrients
cause peaks and dips in blood
sugar leading us to crave
more of the same
– Leaving the house without
eating can lead to a
desperate situation causing
blood sugar levels to drop.
Unable to find anything
healthy, we grab fast food
instead

9. Manage Hunger
• Tips to control blood sugar
– Be mindful of which foods throw you off balance
and which foods keep your blood sugar stable
– Eat before you leave the house – even if it’s
something small
– Bring a healthy snack with you while you’re out

10. Avoid Cravings for Sweets
• Avoid a sugary breakfast
• Start the day with
nutritionally dense foods
– Fuels the body
– Reduces cravings
– Controls appetite
• Don’t save yourself for dinner
– Eat a good breakfast and lunch
so you don’t binge at dinner
• Add plant-based options to
the holiday dinner table
– Soups, salads and veggie sides

11. Why Diets Don’t Work
• Diets are like an event – they last
for a little while then we tend to
fall back into old habits
• Instead, learn how to get high
quality foods into our diet and
make a lifestyle out of it (see recipe
addendum for help)
• Develop new routines to support
you for a lifetime
• When we eat good food and
understand how it affects our
bodies, our lives will become
completely different, because
what we eat changes everything

12. Weight Loss Beyond Food
• Making dietary changes
without making lifestyle
changes is superficial.
• The converse is true also
– making lifestyle
changes without dietary
changes is
counterproductive
• Stress contributes to
weight gain

13. Weight Loss Beyond Food
• Tips for Managing
Stress
– Schedule alone time
– Rejuvenate with a hot
bath, yoga, a massage
– Make your time special
• Light a candle
• Play music
• Epsom salts – muscle
relaxer and detoxifier
• Essential oil - lavender

14. Recipe Addendum
Asian Chicken Noodle Soup
Ingredients:
• 2 cups sliced fresh mushrooms
• 1 medium onion, sliced
• 2 medium carrots, sliced
• 1 lb. boneless chicken breasts (optional)
• 2 cloves of garlic
• 2 tsp. fresh ginger
• 3 1/2 cups chicken or vegetable stock
• 2 Tbsp tamari or shoyu
• 3 cups shredded Swiss Chard or spinach
• 1 package of Buckwheat soba noodles
• Cilantro leaves (optional)
Instructions:
Combine all ingredients, except the greens and the noodles in a 3 1/2 to 4 quart slow cooker. Cook on low heat for 8-10
hours or 4-5 on high. Next, prepare the noodles according to the package. Add the noodles and the greens. Cook for
another 5 minutes until greens are wilted. Top with cilantro leaves for garnish.

15. Recipe Addendum
Salmon Avocado Omelet
Ingredients:
• 2 eggs
• 1 tablespoon olive oil
• 1/2 small onion, thinly sliced
• 2 sliced smoked salmon
• 1/4 avocado, diced
• Salt and pepper to taste
Instructions:
Beat eggs in a small bowl. Heat oil in a frying pan. Add onion and sauté for 5 minutes.
Add eggs, turn heat to low and cook for 3-5 minutes until eggs are mostly cooked.
Distribute salmon and avocado evenly across the eggs. Use a spatula to fold the
omelette in half and cook 30 seconds on each side.

16. Recipe Addendum
Berry Red Smoothie
Ingredients:
• Juice from 4 large oranges
• Half a cup of blueberries
• 8 fresh strawberries
• 1 slice of raw beet (to give it extra color)
• Handful of greens
Instructions:
Combine in a high powered blender. Mix until all ingredients
are liquefied.

17. Recipe Addendum
Simple Green Smoothie
Ingredients:
• 1 cup green grapes
• 1 orange, peeled
• 1/2 pear
• 1 banana, fresh or frozen
• 1 cup kale
• 1/2 cup water
• 2 cups ice cubes
Instructions:
Combine in a high powered blender. Mix until all ingredients are liquefied.

18. Recipe Addendum
Chocolate Mint Smoothie
Ingredients:
• 4 bananas
• 2 cups of water
(or coconut water)
• 1 Tbsp of raw cacao
• 2 handfuls of mint
•
Instructions:
Combine in a high powered blender. Mix until all ingredients
are liquefied.

19. Recipe Addendum
Cinna-babies
Ingredients:
• 2 cups of raw almonds, finely ground in a food processor
• 1/3 cup of cinnamon
• 1/3 teaspoon of sea salt
• 3/4 cup of raisins
• 1/4 cup of dates
• 3/4 cup agave nectar
• 2 tablespoons of coconut oil
•
Instructions:
Combine the almonds, cinnamon, salt, raisins, dates. Mix well. Add the agave nectar
and coconut oil. Mix until a dough like consistency is reached. Using your hands, roll
the mixture into ping-pong sized balls. Serve as is or freeze until firm.

20. Recipe Addendum
Fennel Pomegranate Salad
Ingredients:
• 4-5 cups fresh spinach leaves
• 1/4 cup thinly sliced fennel
• 1/4 cup thinly sliced red onion
• 1/4 cup of pomegranate seeds
• 3 tangerines, supreme-style
• Dressing:
• 1/2 cup of olive oil
• 2 Tbsp plus 1 tsp raw apple cider vinegar
• 1 tsp Dijon-type mustard
• Dash of good quality sea salt
• Fresh ground black pepper
• Reserved fennel ferns for garnish
Instructions:
Mix all salad dressing ingredients together in a small glass container. Tighten the lid and shake. Next,
combine all the salad ingredients. Toss with the dressing. Garnish with the fennel ferns.

21. Recipe Addendum
Puree of Parsnip Soup
Ingredients:
• 3 large parsnips sliced
• 2 onions sliced
• 1 teaspoon cardamom
• 1 T olive oil
• 1T or more butter or ghee salt to taste
Instructions:
Sautee onions in olive oil until fragrant, then add parsnips and sautee
10 minutes. Add water to cover and gently boil until soft add
cardamom, butter and salt. Puree with a hand blender until smooth-
taste and adjust spices.

22. Recipe Addendum
Impossible Brownies
Ingredients:
• 1 1/2 cups grain sweetened chocolate chips
• 2 cups garbanzo beans (cooked)
• 2/3 cup agave nectar
• 1/2 tsp baking powder
• 4 eggs
Instructions:
Preheat oven to 350. Melt the chocolate in a double boiler. In a food
processor, combine the garbanzo beans and eggs. Add agave nectar,
baking powder and chocolate and process until smooth. Pour into a 9
inch non-stick pan. Bake 45 minutes and allow to cool before serving.

23. Recipe Addendum
Orange Millet with Pumpkin Seeds
Ingredients:
• 1 cups dry millet
• 1/4 cup raisins
• 2 navel oranges, zested
• 1/2 cup pumpkin seeds
• 3 1/2 cups veggie broth
• 2 tablespoons flat leaf parsley, chopped
• 1 tablespoon extra virgin olive oil
Instructions:
Rinse the millet in a fine mesh strainer. Combine broth, oil, millet, and
raisins. Bring to a boil. Cover and lower heat to low, cooking for 15
minutes. Remove from heat and let stand for 5 minutes. Fluff with a
fork and toss in orange zest, parsley and toasted pumpkin seeds.
Slice zested oranges and serve them after dinner, or use them in place
of the tangerines in the Fennel Pomegranate Salad.

24. Recipe Addendum
Holiday Nut Nog
Ingredients:
• 1 cup raw almonds soaked overnight, then drained
• 2 cups water
• ¼ cup dates, soaked for 20 minutes if hard
• 1-2 fresh or frozen bananas (depending on preference)
• ½ teaspoon nutmeg
• 1 tsp vanilla extract
• ½ tsp cinnamon
• Dash sea salt (optional)
• ¼ tsp turmeric
• Additional sweetener if desired –try agave nectar
Instructions:
Combine all the ingredients in a blender and blend well and strain through a fine meshed sieve.
Alternately, use 3 cups almond milk instead of the raw almonds and water. Proceed with blending, but
no need to strain. Serve this nog in festive glasses or mugs and sprinkle generously with cinnamon and
nutmeg.

25. Connect with Me!
Facebook
Linkedin
YouTube
Pinterest
Twitter: @MarissaVicario
Email: marissa@mwahonline.com