Wednesday, December 10, 2014

Healthy Eating Tips for the Holidays

The average American gains a couple of pounds or more during the Holiday Season. With the abundance of parties, cookies and traditions that involve food, it’s no wonder. Unfortunately many Americans have trouble shedding that weight in the upcoming year and instead just keep adding to that. 

What did you weigh in your 20s? If that number has increased, you see how it can sneak up on you.

The good news is that you can thoroughly enjoy the Holidays without putting your health at risk. You have to be willing to make some changes, but you definitely don’t have to starve. 

If you are attending a function for work or at a hotel, the tips below should help. If you are fairly certain that what is being served is a large departure from how you need to eat, do consider eating a small meal before you leave the house. It will handle any hunger and allow you to mingle and enjoy everyone’s company without having to eat food you know will get you in trouble. 

When you are dining at a friend’s or family member’s home, it is much easier to have some control. Some options are to bring a big healthy salad and an entrĂ©e that you can eat. You’ll be contributing to the hostess plus saving yourself from getting into trouble.

Consider bringing a carrot or cucumber of celery stick already cut into pieces. How hard is it to throw that in a baggy before you leave the house? And with it you have a way of enjoying the hummus or guacamole that’s being served while avoiding the crackers. Add half an avocado to your goody bag and you won’t be hungry.

Below we provide alternatives to the pound enhancing, disease promoting Holiday fare so pervasive at this time of year.


Instead of This                                                  Try This!
Cheese and crackers                                      Hummus or guacamole dipped with veggies
Cereal mix with nuts                                      Raw or dry roasted nuts (fresh, not from a can)
Pigs in a blanket                                             Chili (try Amy’s Organic Chili, canned but great)
Cheesy dip, hot or cold                                  Shrimp with cocktail sauce
Pot stickers                                                     Chicken or veggie skewer – check the sauce


Instead of This                                                  Try This!
Baked macaroni and cheese                      Opt for the plain chicken, or cold salmon
Prime rib – large slice                                 Small slice or try chicken or salmon                             
Chicken or turkey with stuffing                 The meat is fine, just avoid the stuffing
Vegetable casserole with cheese                Try to find some plain veggies or salad


Instead of This                                                  Try This!
Holiday cookies                                                 Organic dark chocolate (bring some with you!)
Gooey cake                                                        Coconut ice cream (Try Bliss brand, it’s delicious)
Fruit cake                                                           Fresh fruit and nuts


Instead of this                                                   Try This!
Margaritas                                                       A glass wine - Pinot Noir is highest in antioxidants
Champagne                                                      One small glass is fine, otherwise have wine
Egg nog                                                             Try the “So” brand made from coconut milk
More than one drink                                      Water! Staying hydrated will help you lose weight

Remember to enjoy some long walks or outside activities that keep you exercising.
And most importantly, truly enjoy the company of friends and families.

Visit us at If you have questions or need any help, I’m here for you! Call 408-733-0400.

Our best wishes to you and yours for a joyful Holiday Season! 

Until next time, I wish you very good health.  

Dr Vikki Petersen, DC, CCN, CFMP

IFM Certified Practitioner

Founder of Root Cause Medical Clinic
Co-author of “The Gluten Effect”

Author of the eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”

Holiday Tips when Trying to be Healthy


If the holidays are typically a difficult time for you to eat healthy, you'll want to learn these tips. You can easily enjoy a healthy and fun eating experience despite all the bad holiday food that surrounds you! 

Learn from a doctor and author.