If you don't follow my advice below, I predict you will gain at least seven pounds in the next 45 days. That's right--between now and New Year's Day, you may be seven to ten pounds heavier than you are now. How do I know this? As scary as this may sound, seven pounds is the typical weight gain of the average American over the holiday season. ⁱⁱⁱ But if you will pay close attention to the guidelines below, you can actually lose seven to ten pounds over the holiday season instead of gaining that weight!
 

• Never go to a party hungry: Avoid the temptation of eating the fattening foods that fill the appetizer trays! Curb your hunger with a snack of vegetables, fruit, or a Jay Robb protein shake before heading to the party. If you eat natural foods before you leave, you will be less likely to overindulge. ^iv
   
• Outsmart the buffet: It's not a rule that you must eat everything at the buffet! To cut down on your caloric intake, choose foods wisely. Use small plates, don't get seconds, eat fruits and vegetables, and avoid fried things, dips, and sauces. Eat vegetables without dip, potatoes without gravy, and salad without dressing. And not everything rich in flavor is also rich in calories. Try cranberry sauce for a great, flavorful, low-calorie option. ^v
   
• Be social: Get a small plate, fill it with smart options from the snack table, and then find someone to talk with--on the other side of the room. If you stay away from the buffet, you won't be quite so tempted to keep picking at the food. Talking between bites lets you recognize you are full sooner. This will also help you focus on people, not food. ^vi
   
• Limit alcohol: If you drink alcohol, you are likely to eat more calories. Alcohol itself is packed with unnecessary calories. To lose weight over the holidays, avoid or limit alcoholic beverages. If you choose to drink, limit yourself to one or two drinks, after you've eaten, not before. You can also sip club soda, if you want to cut down on calories and still be sociable. ^vii
   
• Enjoy what you love: Last, but certainly not least, don't deprive yourself of everything you love, but do be careful when making your food choices. Pick your favorites and allow yourself only small portions. You'll savor the flavors more when you know you are not going to eat a lot of it. You can also save some of your party-times to coordinate with your once-a-week free meal, as outlined in The Fat Burning Diet Made Easy. For more information on this book and others, visit our book section.
   

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PEEL OFF THE POUNDS WITH PUMPKIN PIE!
 

Pumpkin pies are one of America's favorite foods during the holidays, but did you ever stop to think of the health benefits that pumpkins pack with all that delicious flavor? It's true! According to Ph.D. and C.N. Jonny Bowden, pumpkins are one of the healthiest foods on the planet. Rich in antioxidants, low in calories, and bursting with flavor, pumpkin can be a fantastic food during the holidays and any time throughout the year!

Not all pumpkin pies are good for you, though. Most traditional pumpkin pies can be laced with hydrogenated fats and loads of sugar. But a natural pumpkin pie, as suggested in this tip, can actually be good for you! To make a healthier pumpkin pie from a traditional recipe, simply substitute softened butter for hydrogenated oils, such as shortening. If the recipe calls for sugar (or another sweetener), reduce the amount of sugar or sweetener by 50 percent.  
 

Eating pumpkin and/or pumpkin pie is an excellent way to:
 

• Neutralize free radicals: The carotenoids that give pumpkins, carrots, and other orange foods their color are powerful antioxidants that can protect your body against the harmful effects of free radicals. Free radicals attack your cell membranes, making the cells more prone to damage. Eating plenty of antioxidant-rich foods, such as pumpkins, can keep your body strong! ^viii
   
• Curb your appetite: Pumpkins are chock-full of fiber, which has the same effect as protein: it takes longer to absorb, so it effectively makes you full for longer. This is especially valuable for dieters, because pumpkin is also incredibly low in calories! For a long-lasting feeling of fullness, make use of this delicious, filling, low-calorie vegetable! Try steaming some pumpkin, spicing it with cinnamon or allspice, and pouring a few tablespoons of cream over the top for an appetite-curbing snack!
   
• Lower your caloric intake: Of course, this depends on the way you cook the pumpkin. Pumpkin itself is very low in calories, with only 20 calories in each cup of plain, cooked pumpkin. Putting cream, butter, or any other high-calorie additive into your cooked pumpkin will, of course, add to the 20 calories, but few other filling foods are that low in calories. Fill up on pumpkin for a healthy, slimming snack or meal!
   
• Get more potassium: When people think of 'potassium,' the food that often comes to mind is bananas. But did you know that pumpkins actually contain 33 percent more potassium than bananas? It's true! Potassium is necessary to keep your heart and blood pressure well-regulated, and is necessary for muscle control and nerve function in your body. If you're looking for an easy way to ramp up the amount of potassium in your diet, start eating more pumpkin!
   
• Protect against cholesterol damage: According to a new study from Tunisia, eating a combination of flax seeds and pumpkin seeds may be able to protect your liver from damage against toxins. It may also keep plaque from hardening on the walls of your arteries, improving your overall health. ^ix
   
• Increase vitamin intake: Besides being rich in antioxidants, pumpkins also contain a wide assortment of necessary nutrients, such as zinc and iron. Zinc is especially important for men, since a deficiency of this mineral has been linked to osteoporosis in males. Iron is needed for healthy red blood cells. ^x  For a healthier life, and to peel off pounds, power up with pumpkin!
   

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This Month's Featured New Release:

	LOSING WEIGHT JUST GOT EASIER! The Fat Burning Diet Made Easy—Do you feel like you're starving whenever you're on a diet? Do you get confused by dieting plans that are too difficult to stick with? Do you want to find a simple way to lose weight and keep it off forever? If you answered yes to any of those questions, you may want to try my new Fat Burning Diet Made Easy. This brand new book is an easy-to-read, condensed revision of my original bestseller, The Fat Burning Diet! I've improved the program and made it super easy-to-follow! If you prefer the printed booklet you may order it by calling us toll free at 1-877-JAY-ROBB. An additional $2.50 plus tax will be charged for phone orders of the printed booklet to cover shipping and handling. 2 to 4 booklets will be charged $4.98 for shipping and handling. $5.00 48 page eBook ready to download to your computer today.
	COMING SOON! The Shake Down Diet—Do you want to get in shape? Have your past efforts to lose a few pounds left you tired and lethargic? Does dieting always leave you feeling unsatisfied? Help is on the way! Right now, I'm finishing up my newest book that will give you a fun, simple way to get the body you've always wanted! The Shake Down Diet is chock-full of delicious shake recipes for everyone—bodybuilders, vegans, vegetarians, women, and men. It features shakes for weight loss, fat burning, and bulking up, as well as high-carb shakes, low-carb-shakes, and more! $5.00 (48 page eBook Coming Soon)
	Coming December 2008! Our new, more environmentally-friendly recyclable bags are easy to open and reseal, and contain 80 percent less plastic than our current containers. Now you'll be able to help the planet when you order from Jay Robb!  You'll be able to choose between our classic recyclable canisters and our brand-new, greener bags! It's your choice.

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Discover How to Eat During the Holidays Without Gaining Weight! Q: How can I enjoy eating during the Holidays without gaining weight? There must be a way! A:  If you know you will be consuming a large meal in the evening, such as a dinner engagement, wedding, special holiday occasion or even a pizza blow-out, you must prepare for the dinner by consuming very low carbohydrate foods for the entire day. Your carbohydrate intake should not exceed 20 grams for the day leading up to your evening meal, and then try to eat your evening meal in 60 minutes or less to reduce the insulin response. By limiting your carbohydrate intake during the day you will be depleting your glycogen levels, thus providing room for the excess of carbs at your evening meal to convert to glycogen (muscle starch) instead of fat. This principle is used throughout the Fat Burning Diet, and is what I call the "GLP," (glycogen loading principle). For more detailed information on carbohydrate cycling to burn fat fast, see my books The Fat Burning Diet and/or The Fat Burning Diet Made Easy!

Do you have a question for Jay? 
Call toll free at 1-877-JAY-ROBB.  A friendly representative is available Mon - Fri 9am to 5pm pst.  Your question might appear in our next e-Newsletter!

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