Nutrition by Tanya

By Alice Harrosh

We just finished a three-day holiday! To someone like me, the first thing that comes to mind is: TOO MUCH EATING!

As always, I gave out guidelines to my clients outlining what to do over the holiday and vacation, as well as what to stay away from. Most of this information was obvious and nothing new, yet it’s always helpful to have it on paper and review it together with someone—no matter how careful and determined one was during the holiday or even vacation! With all the tempting desserts and gourmet delicacies around, I have been hearing from many people how hard it is to get back on track after “partying” and being on “diet vacation” for so long. Here are some dos and don’ts for getting back on track.


1. Go on the scale to see where you are at. Did you gain? Stay the same? Lose? This is not meant to put you in a bad mood but rather to face reality.

2. Write out your menu for the week ahead so that you are completely prepared and stocked up.

3. Get professional help from a nutritionist. This is a great time to commit since there are no holidays coming up for a while.

4. Get rid of any leftovers so that there are fewer temptations.

5. Start a food journal documenting what you eat (and sometimes even why).


1. Go on the scale too frequently (more than once or twice a week). This will discourage you, as numbers change week to week and not necessarily day to day.

2. Beat yourself up over what you ate or how much you gained. It is in the past.

3. Go on a deprivation or starvation plan just to lose the weight quickly. This will only slow down your metabolism and cause you to feel deprived.

4. Forget that we have over 20 weeks that are holiday-free to make up for those 20+ meals.

5. Set unrealistic goals; 1–2 pounds a week is considered healthy weight loss.

I like to encourage people to learn from what they have done for the future. Think about where exactly you had a hard time over the holiday and try to adjust accordingly the next time around. For some, it may mean having less-tempting desserts around. For some, it may mean putting away all leftovers right away before the nibbling starts. If something actually helped you, remember that for the next holiday as well. Some people say taking a walk distracted them from the eating and physically removed them from the situation, which helped a lot. Some say that making a lot of exciting new vegetable dishes was what helped them stay on track.

Remember, we cannot undo the past but we can control the future. It is never too late to pray to succeed and be strong on a diet. There is even a special prayer composed by a rabbi for diet success.

Wishing everyone an easy time getting back on track!



Alice Harrosh is a nutrition counselor and manager at Nutrition by Tanya with 11 locations, including one in Five Towns right near Elderd Lane. Alice knows that making healthy choices is not always easy as she has been through the struggle herself. As an optimistic person, Alice’s favorite quote is: “It’s never too late to start eating better. If you have a bad morning, make it a better afternoon.” For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit or call 844-Tanya-Diet. For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.


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