top of page


Photo banner showing healthy, fun snacks for the holidays.

How To Avoid Weight Gain During The Holiday Season

​​Try to keep your current weight, as opposed to focusing on losing weight during the holidays.

Increase your regular exercise (*) by 5 to 10 minutes a day. If you exercise three times a week, move it up to five times a week. Shorter workouts are better than no workouts to fuel the metabolism, decrease appetite, and relieve stress.
(*) Disclaimer: Do not start or increase any exercise without your physician's approval.

Dance to your favorite music while you clean!

Eat a healthy, fiber-rich breakfast - It will fill you up and give you energy for the day. For example: ½ cup fiber cereal and ½ cup fruit.

At work: Don’t keep candy or cookies at your desk or workspace.

At home: Keep candy or cookies out of eyesight.

If you can’t resist temptation, allow yourself a 100-calorie treat of cookie or piece of candy per day.

Never go to a party hungry! Eat a healthy snack before going to a party. 2 to 3 oz of protein works well.

If you’re going to a potluck dinner, bring a healthy dish to share. At a buffet, pick up a small plate or fill a regular plate half with salad and vegetables, one quarter with meat, and the final quarter with starch.
Don’t go back for seconds.

Avoid creamy sauces or dips - they contain over 100 calories per tablespoon!

Fat free dressings only! (Bring your own).

Choose low-calorie desserts such as fruits or any 100-calorie treat.

Restrict alcohol to 1oz, or 4oz of wine per day. Stick with calorie-free drinks such as water, diet soda, unsweetened ice tea, hot tea or coffee instead. Water with lemon or lime is a refreshing energy booster and natural appetite suppressor.

Say “No” politely: "No thank you, I’ve had enough. Everything was delicious", or "I couldn’t eat another bite. Everything tasted wonderful".

Focus on socializing and making conversation with others instead of focusing on foods.

Relax the mind and body. Close your eyes while sitting or lying down and breathe in slowly. Let the breath out for a count of five to ten seconds. Focus on the true meaning of the season.

Remember: “Nothing tastes as good as skinny feels”.

Happy Holidays!


Let's help our kids and guide them toward a healthier lifestyle.

This Halloween, instead of giving Trick-or-Treaters sugar-loaded sweets, offer them low-calorie, high-protein nutrition bars instead.

How do you choose a healthy nutrition bar?


Ideally, if a bar contains 10-12 grams of Carbohydrates, it should have approximately 10-12 grams of Protein. Sugars and Fat should each be below 5 grams.

You can find healthy nutrition bars at your local supermarket and pharmacy, and we offer a selection of different flavors at our office as well.

These bars will serve kids well for weeks to come as they are an ideal healthy snack for school and sports.

Happy Halloween :)

bottom of page