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	MENU CHANGES FORM Click Here for 'Stop and Restarts' Form
	To make changes to your menu, complete the form below. Please be aware of the cut-off times for making changes. (Friday at 12 noon EST for Mail Order, and Monday at 12 noon EST for Local DC/Balt & San Fran). All changes will be permanent changes to your menu unless otherwise stated.
	(Low Carb plans cannot make substitutions from the Substitution Menu. You may select or double up on meals from your existing weekly plan).
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	How do you receive your meals? Pickup from a local distributor Mail Order Change 1 Which Week? 1 2 3 4 Replace this meal (only one change per box below) With this meal from the Substitution Menu Change 2 Which Week? 1 2 3 4 Replace this meal (only one change per box below) With this meal from the Substitution Menu Change 3 Which Week? 1 2 3 4 Replace this meal (only one change per box below) With this meal from the Substitution Menu Change 4 Which Week? 1 2 3 4 Replace this meal (only one change per box below) With this meal from the Substitution Menu Change 5 Which Week? 1 2 3 4 Which Menu? Regular Vegetarian Replace this meal (only one change per box below) With this meal from the Substitution Menu Comments: (H) Phone:(W) Phone: (Please give us a phone number where we can contact you in case we have a question about your request.) Best contact: Day Time Fax:

ASK THE DIETITIAN
Rebecca Mohning MS, RD

Healthy Holiday Eating T ips

The holiday season can bring many food challenges when it comes to sticking with your healthy eating regime. Follow these holiday tips to avoid any unwanted weight gain this holiday season.

Healthy Holiday Eating Tips:

1. Plan ahead

Identify parties or activities that may challenging
Brainstorm to develop strategies for potential �food challenging situations.�
Put some calories �in the bank� and make a plan of what you'll have at the party

2. Avoid overeating

Try not to arrive �starving.� In general, people tend to eat more when overly hungry. Consider a soup or hot drink before you arrive.
Get enough sleep. Studies show we eat more when we are tired.
Bring a dish you feel comfortable eating.
Fill up on fewer calorie foods. Consider covering your plate with veggies, fruit, lean meats, poultry, fish, and whole grains.
Avoid foods you think may be problematic for you to choose alternative substitutes.

3. Focus on �eating awareness� techniques

Try to be fully present while you are eating-�savor the flavor� of your favorite food.
�Eat the best, save the rest.� Review your options before you get started and make sure to include your favorite foods: pass on those you care least about or can have anytime.
Think about positioning yourself away from the food; �out of sight out of mind� might work to your advantage!

4. The alcohol factor

Be aware that alcohol adds empty calories, decreases your resolve and increases your appetite.
If you plan to drink, allocate the number and budget your calories accordingly.

5. Keep on moving!

Exercise is a helpful tool to balance calories and relieve stress.
Consider a walk after dinner.

6. Maintenance is success

Trying to lose during the holidays may be setting you up to fail.

Remember the holiday season comes once a year; do your best.

Happy Holidays!

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