Dear Diet Diary,

My weigh-in this week was great - I lost three pounds! And I am really proud of myself that after Chanukah I got right back on track, without getting discouraged by the small setback. This is so different than other diets that I have been on, where I stuck to them like a soldier, but once I went off, I went offfff! This plan is really easy to get back into because it is neither extreme nor restrictive. I finally feel like this is a lifestyle rather than a diet!

During my weigh-in, we discussed how to handle the clock change, particularly the short Friday afternoon, and the short Shabbos afternoon as well. Up until now I wasn’t really eating melaveh malka, as I wanted to save that allotment for shalosh seudos, but now that Shabbos ends earlier, I know it isn’t realistic to not eat after Shabbos.

Here are some of the tips we discussed in session for how to handle the longer days:

Pre-plan - If I take a few minutes on Thursday night to write down all the food I plan to eat on Friday and Shabbos, along with the times that I will eat the food, I will be better prepared, and will feel more in control of things. It only takes two minutes of my time, and is well worth the effort!

Spread food out to last longer - Instead of eating breakfast first thing in the morning, I will eat it a bit later, and then eat every three hours so that my meals and snacks carry me all the way to the night meal.

Have “freebies” ready - A tray of roasted veggies sitting on the counter, an attractive store-bought salad with my lunch, taking the time to prepare vegetables, or spending the money to buy them ready-made, I will be less tempted to eat the wrong foods throughout the day on Friday, and throughout Shabbos afternoon.

Take a break - Getting out of the house for a few minutes on Shabbos afternoon will reset my appetite and allow me to make clear decisions about how much more I plan to eat during the rest of the day.

Drink, drink, drink! - I am usually good about getting my eight cups of water in during the week, but on Friday and Shabbos, I tend to neglect my water intake. By drinking enough, I will stay hydrated, feel less bloated, and won’t mistake thirst for hunger. Studies show that upping my water intake by even one cup can help me cut my calories by 10% or even more!

‘Til Next Week,


Alice Harrosh, Alice Harrosh is a Nutrition Counselor and Manager at Nutrition by Tanya, with 12 locations, including one on Main street in Queens! 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 (844-826-9234). For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.