Jeanne Welcomes You
Teaching Wellness Tips
Healthy Holiday Eating
Free Coaching Session
to schedule a complimeantary
60-minute phone session
Send to a Colleague
Join Our Mailing List
Next Issue:
Looking Ahead
 to 2010 
Looking ahead to 2010 

Learn the top 5 secrets that give your New Year Resolutions staying power all year long!
Issue #3
Jeanne Welcomes You
You know that the holiday season has arrived when everyone offers you exactly what you don't need...cookies, cakes, chocolate, etc.  Don't despair!  There is a recipe for successful health habits during the holidays and willpower is not the main ingredient.  Pass this newsletter on to your friends and collaborate to make the process even easier.
Be Well,

Jeanne Kuntz

Wellcoaches¨ Certified Wellness Coach

I Baked These Just for You
(And Other Holiday Hazards)

Jeanne Welcomes You
Whether you're fat or thin, diabetic or anorexic, a regular exerciser or a couch potato, December is the toughest month of the year for  protecting your health and maintaining your weight.  In addition to year end deadlines and, in some cases, stress over pink slips,  you must deal with a glut of  "holiday treats"  which create a constant temptation.  Co-workers, clients and friends who want to show their appreciation unwittingly  sabatoge your efforts to eat well during the holidays.  Your usual self-discipline is often no match for the ambush of seasonal junk food.  But a pocketful of strategies can help you enjoy the delights of the season while maintaining your weight and strengthening "anti-temptation" muscle.  If you are one of the lucky few who continue to eat well during the holidays, pass this newsletter on to one of your friends or colleagues.  Otherwise, read on...
When Will Power Is Not Enough...
Here are some quick tricks to help you get control of the situation.  Gain confidence by trying out these strategies when the temptation level is low, to insure success. Which ones work best? Write them down and review them daily so you will be ready for more challenging situations.  Partner with a friend who is also committed to eating well and check in before and after the weekend to hold each other accountable, celebrate successes, and examine obstacles.  Remember, slip-ups are part of the process, so don't beat yourself up if things don't always go according to plan.  
  • Slow down and think before you eat.  Decide if you really want that particular food.  Are you genuinely hungry?   Are you eating for pleasure? Out of boredom or anxiety?  Can you be happy with a smaller portion? 

  • When you do eat solely for enjoyment, do it mindfully.  Savor each bite to enhance the experience.  Feeling satisfied can allay feelings of deprivation and reduce cravings.

  • Drink a glass of water or eat a healthy snack before gatherings to augment feelings of fullness.

  • Wear clothing that is snug around your middle.
  • Picture yourself saying "No thank you" and comfortably turning down junk food before you get to work or other social events
  • Focus on the people and conversations taking place around you rather than the food.
Now it's your turn!  Come up with three more strategies for healthy eating that you have worked for you in the past.  Share them by e-mailing me at  The best suggestions will be published in my January 2010 newsletter.
Don't be a sitting duck!
 Jeanne Welcomes You
Linda Rubacka, a second grade teacher in Bayport NY got tired of being an easy target for sweets and junk food, so she took matters into her own hands.  She  now uses the classroom setting as a tool for support and learning, bringing  foods such as carrots, humus, red pepper, and whole wheat crackers to school to snack on during her break.  Linda often shares her bounty with curious students, some of whom switch over to eating these healthy items on their own.  The highlight of her new practice came when a well-meaning co-worker tried to deliver a platter of cupcakes to the room.  A protective student politely but firmly announced, "You can't bring that in our room.  Mrs. Rubacka is trying to eat only healthy foods." 

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.  ~Voltaire
Be Well,
Jeanne Kuntz
Wellcoaches¨ Certified Wellness Coach

New Year Discount 
off  first 10 sessions 
Strengthen your committment to health and wellness with the support of a certified professional.
Stop promising yourself that next year will be different and start delivering!  Contact Jeanne Kuntz today to set up a risk-free complimentary assessment.

Offer Expires: February 15, 2010