healthy food

Maker healthy Choices- Eat healthy and feel great

Despite our indulgences around the holidays, it is still possible to eat healthy Food and feel great during the holidays. Take the time to make healthy choices so that the holidays do not overwhelm you.


Greek yogurt with assorted berries and grapes
Green tea with lemon

Midmorning Snack:

Roasted pepper soup
Baby carrots and celery with hummus


  • Oven roasted chicken or turkey chunks on:
  • 3 cups spinach and other greens with
  • Red onion
  • Chickpeas
  • Orange chunks
  • Chopped avocado
  • Slivered almonds
  • with Balsamic Vinaigrette or Italian type dressing

Afternoon snack:

  • Granola or Clif bar or yogurt
  • Fruits.


Roasted butternut squash, zucchini, peppers, onions with selected herbs and spices
Spaghetti squash and/or whole wheat pasta with marinara or meat sauce

Bedtime Snack:

  • Milk or soy milk
  • Hot cocoa
  • crackers
Food salad

Exercise: Make it a morning priority before you get busy with holiday shopping.

Meditation: 10 minutes in the morning or at lunch can go a long way toward peace of mind

Sleep: Extra rest can help you deal with uninvited holiday stress.

Working with clients on improving their relationships with food has been an eye-opening experience in many ways. These are just some of the things I have learned:

(1) Almost ALL of us have issues with food, whether we realize it or not. The more we protest or deny it, the more issues we really have. We need to make some healthy choices to eat right food for our body..

(2) Food becomes a determination of self-worth. If we eat a food we have deemed “bad,” we can’t seem to let go of it. We think we are bad if we eat those foods and “good” if we eat what we have determined in our skewed perception to be “good.”

Health Nutrition

(3) Our society has presented an unrealistic image of how our bodies should look, from mannequins to models to airbrushed photos to Barbies… thank God for campaigns for real women like those sponsored by Dove to promote healthy images for all of us.

(4) We have taken the pleasure out of eating by counting calories, fat grams, weighing incessantly, and trying to be a certain size number. We have also taken the enjoyment out of exercise by insisting on exercising for a certain calorie burn rather than the sheer joy of being active, alive, and free to move our bodies in amazing ways.

(5) Most of the self-described “healthy eaters” I know have the most unhealthy eating habits.

(6) We underestimate the role that adequate rest plays in eating well and overall health.

(7) We are NOT what we eat. We are who we choose to be.

(8) If you don’t learn to love the person you are within, any outside changes you make to yourself will not fill you with joy, happiness, or self-esteem.

(9) A moment on the lips is NOT forever on the hips… really…

(10) Overeating and undereating are flip sides of the same coin. When overdone, both are unhealthy.

10 Simple rules and remedies for these eating issues:

(1) Admit you have food issues.

(2) Food does NOT make us inherently good or bad. We determine our own self-worth.

(3) Be REAL. Love your imperfections. We all have them.

(4) Eat, drink, be merry while living, loving, and laughing your way through life.

(5) Fire the food police in your head…(6) Get 7 to 8 hours of sleep each night. NO EXCUSES.

(7) Build yourself a good support network and take time for activities and hobbies you enjoy.

(8) Treat yourself well by loving yourself as unconditionally as God loves you.

(9) Eat your favorite foods. Small indulgences are better than deprivation.

(10) Find YOUR happy medium between eating to live and living to eat.

More to come! Bon Appetit!

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