Controlling holiday binges

Nibbling is common during the holidays  like cookies, chocolates, nuts, dried fruits.  Anxious that those extra bites can add up to few calories? No worries. You can always enjoy a balanced meal that keeps  full for a longer time and you will not be tempted to  nibble the holiday snacks. It is important to maintain a structured eating pattern. Starting your day with a protein rich breakfast will help prevent overeating at holiday gatherings later in the day.

While dining out hang out with the group of friends and chat with them. Prepare yourself to enjoy the occasion. Spend more time with friends laughing and chatting,  enjoying  the music and the decorations.  Play with young kids or dance with your friends.  You will be burning calories but still will be far away from the buffet table. You will be less tempted if you stay far distance from the buffet table. Your urge to grab food will pass in few minutes.

Enjoy colorful veggies  as starters. This will prevent you diving into the first edible food you lay your eyes on.

Try not to overboard on bacon wrap, fruit cake,  fried chicken and fritters. If you can keep your portions in check, you can enjoy  your favorite food without overboard.  Stick with one of each deliciously tempting food.

Don’t go to party hungry. Before leaving to party, relish on yogurt with apple or a banana that help curb your appetite. By having an appealing fruits snack you will be less prone to plow your way through the buffet table, later. The same applies when you plan to travel. A good -for-you snack stash can help you fight the urge to gobble down the tempting, calorie laden food choices when you are traveling during holidays.

If you are inviting your friends at home plan the menu with more fruits and vegetable dish.


  • Colorful salads like jicama with tomato, grape fruit with avocado and nuts, mango with quinoa,
  • Baked potato or roasted sweet potato,
  • Whole meal sandwich, noodles with broccoli, carrots, mushrooms,
  • Chicken or beef kebab with cucumber, pineapple and bell pepper,
  • Cut fruits as dessert.
  • Chilled lemon juice with mint leaves.
  • Eat large portions of salad before moving on to the other foods

Be active

During holidays we are more active in decorating, shopping, card writing, cooking, inviting friends that leaves us over exhausted.  Our body and mind push us to the stage of stress & tired.  Still, you can stick on to your regular exercise and get good sleep.  You just need to act to ward off the stress. While shopping, walk from store to store with brisk pace, take an extra lap to go around the mall and admire the decoration and do some window shopping.

Take a walk after the dinner and enjoy the stars up on the sky. A soothing music will make you enjoy further.


Super food


Bananas are one of the most widely consumed fruits in the world and fresh bananas are available year-round. Adding sliced banana to your morning cereal or oatmeal sounds great for breakfast. Bananas are packed with flavonoids, beta carotene a powerful antioxidant that gobbles free radical. In addition, it is a good source of potassium important for controlling the heart rate and blood pressure. Vitamin B6 in banana, help prevent anemia.

Increase happiness

Bananas help to overcome depression by releasing mood regulating substance called tryptophan, which is converted to serotonin in the brain that elevates mood and makes you happier!


Bananas, a pack of energy punch, good supplier of carbohydrate necessary to replace the muscle glycogen after your heavy work out. Before a strenuous workout, it help sustain your blood sugar. Blend a banana with a cup of soy milk and a teaspoon of honey and refrigerate. Enjoy a chill smoothie after workout!

Bowel health

Bananas are high in soluble fiber that acts as prebiotic, stimulating the growth of friendly bacteria in the bowel that helps relieve constipation and restore regular bowel function.


Bananas are high in potassium that helps lower blood pressure and protect against heart diseases and help the body’s circulatory system, deliver oxygen to the brain. Potassium help transport more oxygen to your brain, that keeps your brain do its job better. If you are taking beta-blockers, prescribed for heart disease, consult with your doctor if potassium level become a concern, for this medication have the potential to increase in the potassium levels.


Bananas are rich in iron that help individuals with anemia. It help stimulation of production of hemoglobin that aids in oxygen transport.


Bananas are rich in pectin, aiding digestion and detoxification process in the body. It soothes the digestive tract and help restore lost electrolytes after diarrhea. Banana Smoothie, a wonderful energy punch.

A sliced banana mixed with sliced strawberries, mandarin orange and a teaspoon of honey and chopped mint leaves, makes a great dessert.  Enjoy with your family!



Healthy Substitution

You can make many of your favorite recipes healthier with fat-free and low-fat ingredients. These smart substitutions that cuts down on saturated fats, trans fats, and cholesterol sounds great & healthy.

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When recipe calls for…… Use this instead….
Whole milk ( 1 cup) 1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil
Heavy cream ( 1 cup) 1 cup evaporated skim milk or 1/2 cup plain low-fat cottage cheese
Sour cream Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt, or just use fat-free sour cream
Cream cheese Unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed
Butter (1tablespoon) 3/4th tablespoon liquid vegetable oil


Instead of……… Go for……..
Fried tortilla chips Baked, low- sodium, tortilla chips
Regular potato or corn chips Low-fat potato chips , reduced sodium version
High-fat cookies and crackers Fat-free or low-fat cookies, crackers
Ice cream bars Frozen fruit bars
Pudding made with whole milk Pudding made with fat-free or low-fat milk
Ice cream Ice milk, fat-free or low-fat yogurt
Doughnut Whole meal toast

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Instead of….. Try…..
Cream-based soups Broth-based soups with more vegetables
Muffins, croissants Pita bread, whole-grain rolls
Fried chicken sandwich Grilled chicken sandwich
Chicken fried steak Veggie burger
French fries Baked potato, steamed vegetables
Potatoes and gravy Baked potato
Creamy coleslaw Sauteed vegetables, steamed vegetables
Hot fudge sundae or ice cream Nonfat yogurt, Smoothie

Along with healthy meals, regular physical activity should also be determined to maintain a healthy weight. Are you still on the couch? Just turn on your favorite music and dance!