Dear Alice:

 I’m going away to camp for the whole summer and worked so hard on losing 30 pounds and couldn’t be happier. However, I really don’t want to ruin all the hard work! Help! Any tips that can help me “survive” without getting too off track and at least maintain my loss?


Summer camp is loads of fun, but it can be hard to stick to your diet when you’re away from home and not in control of what is being put on the table. Here are some tips for staying on track in camp this summer:

  1. Bring your own snacks. Some camps offer very fattening snacks; try to avoid these and stick to your own snacks. If there’s one snack that is very tempting to you, tell yourself that if you really stick to the plan until the next time it is served, you will treat yourself to it one time (you might not even want it anymore). Bring along a treat, as well, so you can enjoy one on a day that you feel you need it.
  2. Drink water. You will be outdoors a lot, and often thirst is mistaken for hunger. Keep drinking!
  3. Make healthful choices. There are a variety of foods at each meal; choose the right ones. Remember that your meal should consist of a starch, protein, and vegetables.
  4. Exercise! Don’t sit out of sports activities. Run, jump, swim, keep moving!

Have a great summer!


Finals! When I think back to my own high school and college years, these are a few words that come to mind: food, stress, more food, exhaustion, more food... See a pattern here? Well, you’re in luck, because you have more healthful planning guidance than I did! Here are some tips for staying on track:

  1. Sleep! I know it’s tempting to pull an all-nighter, but this usually backfires – for your weight and for your grades! We know that a good night’s sleep helps with clear decision-making and alertness, both of which are important for sticking to the plan and taking that big test!
  2. Plan and prep. You know what your schedule is for the week, so plan and prepare accordingly: Have your fruits and vegetables pre-cut in the fridge, ready to grab when you need them; and make sure your house is stocked with healthful snacks. Write out your plan the night before, so you are more likely to stick to it.
  3. A large iced coffee can go a long way. Since you won’t be getting as much sleep as usual, you might feel the caffeine. Also, it helps to have something refreshing and enjoyable that you can have while your study buddies are snacking away.
  4. Finals mean it’s almost summer! Set a realistic goal for yourself: You want to do well on your tests and on your diet.

Good Luck!


Alice Harrosh, is a nutrition counselor and manager at Nutrition by Tanya, with 10 locations plus a brand-new one 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.
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