Oh, the holidays! Family dinners, neighborhood get-togethers and office parties are full of stress and festive fare. The last thing on anybody’s wish list this season is higher blood pressure, elevated cholesterol levels, or weight gain. Here are a few tips to help you reduce the negative impact of holiday celebrations on your health.

1. Enjoy your favorite foods in small portions. Eat them slowly and in moderation and you’ll feel more satisfied. Trying to stay away from certain foods may leave you feeling deprived, which may cause you to eat more than you intended to. Graze on the raw veggies without the dip, have a small portion of something wonderful, then walk away from the food.
2. Eat one or two tablespoons of olive oil a day. You can add it to foods such as salad dressings or better yet, dip some 100 percent whole grain bread in olive oil and eat with dinner. Make sure that it is non-chemically processed extra virgin olive oil.
3. Increase Fiber. This will reduce the amount of food you’ll eat at dinner and keep your fuller for longer amounts of time. An easy and convenient way to increase fiber is to take a fiber supplement which contains both soluble and insoluble fiber. It should be made from natural sources such as soybeans, lemons, oranges grapefruit and beets.
4. Take Vitamins C and Vitamin E. A few years ago, Gary Plotnick, M.D., studied the effects of antioxidants consumed with a fatty meal and found that taking vitamins C and E before a high fat meal countered some of the potentially heart-damaging effects of the artery-clogging fat. The best type of Vitamin C is a sustained release C complex, which can be absorbed into the bloodstream over a number of hours.   Also, remember to choose a natural form of vitamin E that offers the whole family of tocopherols and contains selenium. The “dl” in front of alpha tocopherol signifies that it is synthetic.  The label should read d- alpha tocopherol”, not “dl- alpha tocopherol".
5. Drink plenty of filtered water. Water helps counter the dehydrating effects of travel and it may also help satiate your appetite since thirst is often mistaken for hunger.
6. Make your workouts a priority during the holiday season. Try to exercise first thing in the morning before other distractions sidetrack you. If you do not have an exercise program in place, start with a quick walk for 20 minutes, three times weekly and gradually increase as you meet your goals. Going for a walk outside will help you control the stress of the season as well as give you the added bonus of calorie burning.
7. Eat a high protein breakfast. You will think better and feel better. A great way to add low fat protein is to start your day with a soy protein fruit smoothie. It will balance your blood sugar so that you will feel satisfied longer as well as reduce your desire to snack between meals. A good soy product provides your body with top quality protein, and includes all the essential amino acids. Be sure to select a soy product that is tightly monitored and controlled from planting through harvesting and processing. This certifies that the soy is non-genetically modified (non-GMO) and retains nutrient benefits of the isoflavones, amino acids and minerals.
8. Avoid or limit liquid calories. Many popular holiday beverages contain stimulants such as caffeine and alcohol that will only add to your stressed out feeling and increase blood sugar levels causing more cravings. Try having some sparkling water instead.
9. Eat lots of fruits and vegetables. They include lots of antioxidants and will help you fight off colds. If you are exposed to someone with a cold or if you feel a cold coming on with sniffles and aches, take a natural product with the specific immune supporting ingredients echinacea, black elderberry, larch tree and zinc.
10. Take time for yourself. Even if you can only carve out 15 minutes, take this time to sit quietly, clear your mind and do some deep breathing. Take a short walk at night and stargaze. Listen to some soothing music.
11. Keep a positive attitude and keep smiling. When you smile, even if you are not happy, the brain will believe you are. Smiling causes the muscles in your face to contract and endorphins are released into your blood stream, giving you that good feeling.
12. Continue to get enough sleep. That means an average of 7 to 8 hours a night. Getting adequate sleep allows your brain to recharge so that you will be able to handle the additional holiday tasks.