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always worse than planned cheating. only burn some calories, it will also
If you plan for it, YOU are in control put you in the right mindset and
of it. Plan ahead what it is that you get you away from the table/pantry/

want to have and stick to that. kitchen...
> No regrets! Have it and forget about Remember: The goal on Shavuos (or
it. Don’t talk about it, think about any Yom tov) is not necessarily to
it or even worse, go off your plan LOSE weight but to avoid gaining
completely because of it. weight!
4. Make up for it! If you had a piece Sample day: Breakfast: Regular
of cheesecake for dessert on the first choice or TAP item Lunch/Dinner:
day, take a brisk walk afterwards or 1 slice of challah OR a starch, PLUS
skip dessert that night or the next one protein or a combination of two

day. Treat it like a bank account and vegetables. “Daily Budget:” (use
where when you withdraw, you need in any order)
to deposit to keep the balance more > Your fruits
Bulletin
or less even. > 2 snacks
6. Write it ALL down! As soon > 1 treat
as Yom tov is over, write down
everything you ate. This will give Good Luck!
you the accountability and may even
make you think twice before having
something.
7. Walk it off! A brisk walk will not

Rachel Esses is a nutrition counselor at Borough Park 3817 13th Avenue 11218 Ext. 816
Flatbush 1511 E. 28th Street Front Door 11229 Ext. 817
Nutrition by Tanya and is the manager of
Williamsburg 146 Spencer Street Suite #2010 11205 Ext. 818
the Williamsburg location. Nutrition by
5 Towns 85 Elderd Lane 11516 Ext. 820
Tanya offers personalized and practical
Lakewood 130 1st Street Suite #203 08701 Ext. 821
weight management and nutrition counsel-
Monsey 7 Twin Avenue Basement Suite 10977 Ext. 822
ing to children, men, and women. Nutri- Monroe New Business Center Suite #513 10950 Ext. 823
tion by Tanya has locations in Boro Park, Jerusalem Rav Shefa Mall 2nd Floor Ext. 824
Flatbush, Williamsburg, Monsey, Lake- Queens 72-38 Main Street 11367 Ext. 825
wood, Five Towns, Monroe, and Queens. Upstate Fitness Factory (SUMMER ONLY) 12701 Ext. 826
The office can be reached at 844-Tanya-Di- New Clients/Phone Ext. 801
et or info@nutritionbytanya.com. You Personal Training & Classes Ext. 803
Online/Phone Orders Ext. 804
can also visit nutritionbytanya.com for
Wholesale & Marketing Ext. 805
more info and inspiring success stories and
TAP Cafe Ext. 806
photos.

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