Tips to Prevent the Holiday Bulge

Before your calendar fills up with celebrations this season, take a look at these five tips from to prevent the holiday bulge.


  1. Eat four to six smaller meals rather than “saving” yourself for that special holiday meal. Smaller, more frequent meals enhance metabolic activity (meaning you burn more calories during the day), and make you less likely to binge on those holiday treats.
  2. Take advantage of nutritionally dense holiday foods. Fortunately, many holiday food staples can supply our bodies with a multitude of health-enhancing nutrients. So during this holiday season, be sure to include these health enhancing foods: 
    • Pumpkin: An excellent source of beta-carotene, which is converted to resistance-building vitamin A. Pumpkin is also a wonderful source of iron.
    • Cranberries: The plant’s pigment that provides color to our holiday plate also provides a number of compounds that have shown early promise against cancer and heart disease.
    • Turkey: Provides significant sources of B-vitamins, selenium and zinc; nutrients essential for optimal nerve and immune function.
    • Sweet Potatoes: Provide more than a quarter of our daily needs for vitamins C and E--nutrients that have been shown to help protect cell damage.
    • Chestnuts: Provide a hefty dose of fiber, vitamin C, and folic acid–nutrients important for immune function, formation of collagen and reduced risk for cardiovascular disease.
  3. Offer to bring a healthy dish to holiday parties. For appetizers, you could bring a vegetable platter with low-fat dip; a colorful fruit platter with a dip made from nonfat yogurt blended with a dab of fat-free cool whip garnished with roasted chestnuts or whole wheat pita triangles served with hummus.
  4. Try recipe modification. Many people worry about a cooking disaster when preparing a large meal during the holidays and therefore don’t want to experiment with new ingredients. But often times these new ingredients enhance both the nutritional value and the flavor of the dish. To avoid a potential cooking disaster, you can always practice the modified recipe before the big day.
  5. Don’t hang out at the appetizer table when socializing at a party. Those small handfuls of munchies add up to a lot of calories.

Tricep Desk Dips


desk tricep

Place your bottom on the edge of the desk then place your palms on the edge of the desk on either side of you. Keeping your feet together, bend at the elbows and slide forward off of the desk and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees. Do this 20 times.



Beat the Heat!

Beat the Heat - drink water

It doesn’t take much to fall victim to heat-related illnesses.  Here are five tips from the Centers for Disease Control to help beat the heat:

  1. By the time you feel thirsty, you are already dehydrated. Drink plenty of water throughout the day. If you are perspiring, you are losing nutrients. Replenish with drinks containing electrolytes and stay away from sugary, carbonated drinks.
  2. Stay in the air-conditioning. If your home does not have air conditioning, go to the shopping mall or public library–even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. 
  3. Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath, or moving to an air-conditioned place, is a much better way to cool off.
  4. Wear lightweight, light-colored, loose-fitting clothing.
  5. NEVER leave anyone in a closed, parked vehicle.

Click here for tips on how to keep your cooling bill low this summer.


Fast Fact: Have a Cold? Fight it with Fluids

When you have a cold, drinking plenty of liquids like water, juice, clear broth, chicken soup or warm lemon water with honey can help. Fluids loosen congestion and keep you hydrated. Avoid dehydrating fluids like alcohol, coffee and caffeinated sodas. Source: Mayo Clinic


Stretch At Your Desk

Neck and Hand Stretches

Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress.

Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing and help prevent carpal tunnel syndrome.

Side Stretches

With your arms raised over your head or with them on your hips, lean gently over to each side as far as you can safely go. Please use caution if your chair is unstable or if it is on wheels. You can do this a few times on each side at several times throughout the day.