December 20, 2018

Tips & Tricks for a Delicious & Healthy Holiday Season.

This is the time of year with parties galore.  Most events centre around food, alcohol and connecting with family and friends.  To help enjoy your holidays read the tips and tricks below that are associated with the twelve days of Christmas. 😊


On the First Day of Christmas, my true love sent to me:

A partridge in a pear tree:

Pears are a great fruit for the Christmas holiday.  We need to have 7-9 servings of vegetables & fruit daily.

On the Second Day of Christmas, my true love sent to me:

Two Turtledoves:

Doves are a symbol of peace. The Holidays can be busy & overwhelming.  Take a minute for yourself, breath or mediate. For Example; Breath in for a count of 7, Breath out for a count of 7 and then pause without breath while you spell out P-E-A-C-E.1

On the Third Day of Christmas, my true love sent to me:

Three French Hens: 

French hens represent faith, hope & charity.  This season, write down 10 things that you are grateful for.  Gratitude can boost your positive emotions, which can help you achieve your goals and build new habits.

On the Fourth Day of Christmas, my true love sent to me:

Four Calling Birds:

Calling & connecting with family and friends is a perfect way to spend the holidays.  Make sure that while connecting with everyone you still have time for some balance. December, sit down and plan your workouts & meals.  This is a busy month.  You have lots of parties and events to attend.  Try to make sure that you get your movement in and fuel yourself with the proper food by making it easily available where you can.

On the Fifth Day of Christmas, my true love sent to me:

Five Golden Rings: 

Don’t let those dark rings under your eyes get darker.  Protect your sleep and practice good sleep hygiene.  Remove phones and TV’s from your bedroom.

On the Sixth Day of Christmas, my true love sent to me:

6 Geese a Laying: 

6 oz’s of water a day helps you stay hydrated.  When you consume alcohol try drinking water between alcoholic drinks.

On the Seventh Day of Christmas, my true love sent to me:

7 Swans a Swimming:

7 Swans a Swimming represents sailing majestically on the seas of grace.   Try to sail through the holidays by setting a goal.   Why wait for January.  This is the perfect month to set a goal.  Don’t try to restrict things you look forward to trying and enjoy the holiday without being stressed.  For Example; Try not to skip meals.  This helps avoid food cravings later and impulse eating.  Also, don’t forget about participating in enjoyable movement.

On the Eighth Day of Christmas, my true love sent to me:

8 Maids a Milking:

Milk contains a good source of calcium & vitamin D.  It can be a good post-exercise snack or added to coffee.  Milk is also 80% water so it can help hydrate as well.

On the Ninth Day of Christmas, my true love sent to me:

9 Ladies Dancing:

Look to build social outdoor activities with family and friends.  For example; Make a snowman, Go for a walk, Cross-country ski, Snowshoe, Snowball fight, Build a Snow fort, Shovel the walk and your neighbours 😊, Try a new workout class/Do a new workout with a buddy, Practice Yoga.

On the Tenth Day of Christmas, my true love sent to me:

10 Lords a Leaping: 

Leap into the new year with a good base developed over the holiday season.  Think about developing goals through the holidays so that you are ready to go in the new year. Small changes = big gains.

On the Eleventh Day of Christmas, my true love sent to me:

11 Pipers Piping:

Listen to music with friends and family.  Take time to turn off devices and connect with those around you.  Build a family music and games night.

On the Twelfth Day of Christmas, my true love sent to me:

12 Drummers Drumming:

You don’t want to wake up to drumming in your head from a night of heavy drinking (this one’s for the adults…).  The holidays are a time where alcohol is flowing. Sit down and plan how you consume alcohol and how much.  Enjoy your holiday season socially.  Your body and your friends will thank you.

These tips are meant to help you and to get you through your holiday season healthy, happy, and full of joy.  Enjoy the holidays, be safe and eat well.  If you need help with any of my suggestions or to begin the new year in a positive way.  Please call me.

Leslie Steeves, Registered Dietitian
GrassRoots Nutrition
421 7th Ave S.W. Calgary AB
587-390-8556 : Work




  1.  Harvard Health Publishing.  Harvard Medical School.  Trusted advise for a healthier life.  2018.  Julie Corliss
  2. How Many Food Guide Servings of Vegetables and Fruit Do I Need?  2008-01-14.  Canadas Food Guide.





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