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Healthy Holiday Eating Tips

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Did you know that roughly 75% of weight is gained between Thanksgiving and New Year’s Day?

Christmas Cartoon - Gaining WeightOver the years, 5-10 pounds gained through the holidays will eventually add up, making it really hard to lose the weight. We’ve put together some great tips to help combat the weight gain during all those holiday parties and shopping trips.

Holiday Goals

To combat weight gain on Thanksgiving, start practicing these 3 tips…

  1. Notebook with banana and penWeigh yourself.
  2. Write down a realistic weight maintenance or weight loss goal and stick it on the mirror or refrigerator to look at every day.
  3. Keep a food journal where you write down everything you eat. Studies show that people who do this are more likely to successfully lose weight.

Holiday Parties

Here are a few helpful tips to stay healthy through all the holiday parties…

  • Bring a healthy side dish to ensure there is something for you to indulge in without feeling guilty
  • Eat a healthy snack before heading to any party to help curb your appetite
  • Drink lots of water before and while at the party to help fill your stomach
  • Pack your own lunch if you know there isn’t going to be anything healthy to snack on while at a work party

You can even bring your own healthy snacks to the parties! Here are just a few ideas…

  • Vegetables with Hummus dipVeggie Tray
  • Hummus Dip & Veggies
  • Fruit bowl
  • Homemade healthy salsa
  • Strawberry Salad with a great dressing
  • See Below for some healthy recipe ideas!

Shopping Tips

Santa with Gift BagsDon’t go hungry while Christmas Shopping!

Try to eat something prior so you aren’t tempted by all the goodies around the mall. If you just can’t resist those Auntie Anne’s pretzels, choose your indulgence wisely!

Make a couple extra trips around the mall for a little added exercise. Bring an apple or a handful of nuts to snack on.


Food Preparation Tips

Health Holiday Baking - Cupcake

We all love the traditional holiday meals with all the butter and cream, but try making healthy substitutes. Try some from below!

  • Instead of butter, try using equal parks unsweetened applesauce
  • Use a lower-calorie sugar substitute, like Stevia
  • Use low-fat or skim milk instead of whole or heavy cream
  • While making cookies, try using dried fruits like cranberries or cherries instead of chocolate chips
  • Bake, grill or steam vegetables instead of frying them
  • Use whole wheat flour

Outdoor Activities with Ribbon

Stay Physical!

The American Heart Association recommends 150 minutes per week of moderate exercise and 75 minutes per week of vigorous exercise. Take the family sled riding, ice skating or out to play in the snow is a great way to get exercise while having a good time. Even shoveling that dreaded snow is a great way to get a good workout in!

Curious to see how many calories you are burning? Click here to enter your weight and how long you have been active to see the exact amount burned.

Ski Slopes Shoveling Snow

Healthy Recipes

Fresh Salsa


  • 4 large tomato
  • 1/2 large onion
  • 3 cloves garlic
  • 2/3 cup fresh cilantro
  • 1 jalapeno (seeded)
  • 2 T lime juice
  • salt to taste


Chop all ingredients to desired size and mix. Refrigerate overnight so the flavors blend.

Blackened Chicken Salad


  • 115 g chicken tenders
  • 1 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp oregano
  • 1/4 tsp thyme
  • 1/4 tsp white pepper
  • 1/4 tsp black pepper
  • 1/4 tsp ground red pepper
  • spinach or salad greens


Combine all spices and rub on chicken. Grill until no longer pink. Serve over spinach or salad.

Basil Vinaigrette Salad Dressing


  • 1/3 cup apple cider vinegar
  • 3/4 cup water
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp onion powder
  • 1/2 garlic powder
  • 1 clove garlic, chopped
  • stevia to taste
  • basil to taste


Place all ingredients in blender, pulse until mixed.

Lemon Drop Martini


  • Cold pressed lemon and Granny Smith Apple
  • Add teaspoon xylitol
  • Half dropper lemon drop stevia
  • Ice
  • Blender martini glass rimmed w/ xylitol

Sending you the very best wishes for a joyful holiday season

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