In the book Mindless Eating, Dr. Brian Wansink describes the “scripts,” or subconscious habitual eating behaviors, that we’ve all developed since childhood. These tendencies are largely dependent on the people around us. Family and friends have a strong influence on what and how much we eat. For instance, research shows that if you eat with one person, you tend to eat 35 percent more than if you ate alone. With four other people, you tend to eat 75 percent more. And with a group of seven or more people, you will eat nearly twice as much—96 percent more. All these extra percentages add up. By eating just 500 extra calories per day, a person could gain one pound in a week. Why not “re-script” your holiday celebrations with these healthy patterns to avoid weight gain:

1. Eat breakfast daily: Include at least two ounces of protein every morning to help stabilize blood sugar and control your appetite for later on in the day.
2. Eat before you go: Skipping meals can lead to eating high calorie and unhealthy foods. Prepare for ultra-busy days by keeping healthy foods nearby, such as a protein bar, apples and low fat cheese sticks, or other healthy snacks.
3. Follow the one plate rule: Only eat as much food as you can fit onto one plate when attending buffets and parties.
4. Drink water: The calories in beverages add up quickly. Avoid sodas, alcohol and high-calorie mixed drinks. Having a glass of sparkling or still water (with a lemon or lime wedge) in your hand most of the time will help you eat (and drink) fewer calories.
5. Veggies are the best choice: Focus on the vegetable dishes. They are the lowest in calories and the most filling. Have steamed vegetables instead of casseroles and try substituting raw vegetables and low-fat dips for higher fat appetizers.
6. Eat mindfully: Holidays are about enjoying time with people. Don’t rush your meal. Savor the flavors and textures of each bite. Allow yourself to relax and eat slowly, enjoying the company. It takes twenty minutes for your brain to realize that you are full, so eating slowly helps prevent overeating.
7. Exercise: During exercise, endorphins are released which elevate your mood. You may think you don’t have time to exercise, but working out will reduce holiday stress, help keep you fit and maintain your weight.

This season, be proactive and be prepared. Rewrite your holiday eating script and start the New Year on a healthy note!

(Brought to you by PRO Sports Club)

To monitor your caloric intake and to stay on track, visit the LifeBalance Food Tracker & Journal available free through your MyLifeBalance account.

Ingredients:
4 packages chocolate shake supplement
2 cups low-fat cottage cheese (1% milk fat)
2 cups water
4 tsp instant coffee, decaffeinated
2 packages unflavored gelatin, dissolved in ½ cup water
8 packages artificial sweetener
3 tbsp vanilla extract
1 package frozen unsweetened raspberries

Crust:
1 cup Melba toast
2 tsp safflower oil
2 packages artificial sweetener

Directions:
Mix all ingredients for mousse, except berries, in blender until smooth. Fold in berries. Chill. 
Mix all ingredients for crust in blender. Press into bottom of 9 x 13 (or 8 x 8 for a thicker crust). Pour mousse on top and serve.

(Brought to you by the Metabolic Research Center)

This is the time of year that has Human Resource professionals wringing their hands, worrying about offending one group and overlooking another in the mad scramble to honor cultural differences and remain politically correct.

The fairly generic greeting of “Happy Holidays” has gained in popularity over the recent years, serving as a neutral ground between the various observed holidays for your clients, vendors and business connections. A little more caution is due to your coworkers who might not celebrate anything at all around this time of year. Often, coworkers reveal their values in relation to holiday activities at work through everyday discussions relating to office coverage (who wants which holiday off or has no preference) or may feel comfortable enough discussing their family holiday traditions or religious beliefs openly in the workplace. When this occurs, it deepens the understanding coworkers have of the similarities and differences, but it shouldn’t be created artificially through forced “sharing.”

When decorating, private employers are allowed to display religiously affiliated decorations so long as they don’t favor one religion over another. Public employers are limited to secular decorations such as snowflakes and candy canes. If an employer bans decorations entirely to keep everyone happy, they must enforce the ban throughout the year; not allowing any red hearts to sneak in during February. A complete ban can also prevent heated discussions related to one holiday or another from flaring up and causing issues between employees. For instance, Thanksgiving, typically regarded in American culture as a day for giving thanks for our country’s founding and all we are grateful for in life, is regarding as a day of mourning in some Native American cultures.

It’s important for employers and employees to look at these concerns as holidays arise for different cultures throughout the year, resulting in requests for additional time off, accommodations for fasting, prayer or religious items in the workplace. In general, a focus on the individual, rather than the company’s policy, is crucial for respectful communication surrounding holidays. And while it can result in additional responsibilities, a diverse workplace brings value to its employees.

(Brought to you by Xenium)

Last month's trivia question, which asked questions about four different LifeBalance vendors was correctly answered by the following people:

• Bridget Siofaga, who correctly answered 21 yoga classes, won a free month of drop-in yoga classes from Three Trees Yoga.
• Pearly De Los Santos, who correctly answered 3500 calories, won a free month pass to BodyRenew Alaska.
• Stacey Swayze, who correctly answered up to 500 calories, won a free two month membership to Curves of Downtown Portland.
• Mike Conway, who correctly answered Mann Theatres, won two free movie passes.

This month we are pleased to be a Trivia Challenge from our partner Jenny Craig.

Visit www.jennycraig.com/holiday where you’ll find tips & resources to help you manage your weight during the holidays, and name 2 of the 3 featured Holiday Recipes on this page.

The winning LifeBalance member who answers this question correctly will receive a FREE Jenny Craig 1-Year Premium Success Program membership*.

To answer this month's trivia questions, simply fill in the form below. Please be sure to indicate which question you are answering.

Your Name: Email Address: Daytime Phone: Answer:

The correct answer to this month's question will be revealed in the next edition of eAction!

(*The cost of food and, if applicable, shipping, is not included.)