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1.Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

2.Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.

3.Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.

4.Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.

5.Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

6.Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.

7.If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!

8.Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.

9.Bring your own healthy dish to a holiday gathering.

10.Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

•Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.

•Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.

•Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.

•Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.

•Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.

•Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.

•Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don't restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.

How to choose a breakfast cereal bar based on the following  tips:

For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran or Kashi.

Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.

Top it all off with some low-fat milk or soymilk.

If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half chocolate puffs mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl. 

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label. Here's what to look for:

Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.

Look for each serving to contain at least 3 grams of protein.

Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.

Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!

Avocados

"Every dietitian I know agrees that avocados are a must-eat food. They are a great source of healthy fats, which help fill you up so you'll be less likely to want a snack later on. Plus, they taste really decadent. I love putting avocado slices on my salad; research shows that it helps your body absorb nutrients. And they are the perfect food if you're on the go. When I fly, I stash an avocado in my carry-on. I cut it in half, sprinkle on a little salt and pepper, grab a few crackers, and I've got a perfect plane snack." -Carolyn Brown, a registered dietitian at Foodtrainers in New York City

Almond milk

"No matter what we think about dairy, most of us agree that it's too easy to overdo. Yogurt, cheese-even that whey protein in an energy bar is dairy. It sneaks into more than you might expect. That's why R.D.'s love unsweetened almond milk. It has a consistency similar to cow's milk but half the calories-and you still get vitamin E. I love using almond milk in smoothies, and I also swap it for milk when I make oatmeal and pudding." -Carolyn Brown

Cinnamon

"This is one of those powerhouse spices every R.D. tries to work into her diet. Research shows that just half a teaspoon a day can help regulate blood sugar-and when our blood sugar drops, we feel hungry, so cinnamon can curb your appetite. I add a teaspoon to my coffee beans before I grind them; it infuses my coffee with flavor and health benefits." -Jennifer McDaniel, a registered dietitian nutritionist in St. Louis and an Academy of Nutrition and Dietetics spokesperson

Dark berries

"A bowl of berries is what most nutritionists have when they're craving something sweet. Berries are jam-packed with fiber, vitamins, and antioxidants-crucial for aging well. We favor super-dark berries, like blueberries and blackberries, because they have the highest doses of those powerful antioxidants." -Keri Glassman, a dietitian in New York City and author of The New You and Improved Diet

Greek yogurt

"Dieticians are a little obsessed with Greek yogurt, but for good reason: It's got two times the protein and less sugar than regular yogurt; it's filled with probiotics, which help keep your immune system strong; and it's lower in lactose than other dairy-great for someone with lactose intolerance." -Kate Geagan, a dietitian in Park City, UT, and author of Go Green, Get Lean

Eggs

"You'll find a carton of eggs in any R.D.'s fridge, including mine. Eggs have gotten a bad rap due to their cholesterol content, but research shows there's limited evidence linking egg consumption and heart disease. Plus, this protein-rich food has 70 calories, 13 vitamins and minerals, and the anti-inflammatory nutrient choline, which most Americans need." -Jennifer McDaniel

Related: 31 Days of Snacks for Grown-Ups

Extra-virgin olive oil

"Dietitians love it when good taste, nutrition, and health meet-and extra-virgin olive oil is a triple win. It's teeming with antioxidants and good-for-you mono unsaturated fats, and it's delicious. I always buy it in a dark-colored bottle; light can oxidize the oil, minimizing some of the health benefits." -Kate Geagan

Hummus

"This is every nutritionist's 'convenience food.' In just a quarter cup, you get fiber, protein, carbohydrates, and healthy fat from the olive oil." -Jennifer McDaniel

Nuts

"Too many of my clients steer clear of nuts because they're high in fat, but dietitians eat them because we know that monounsaturated fat, in moderation, can help you maintain your weight or even lose. Almonds and walnuts are my favorites. They satisfy a crunchy craving, and the fat-fiber combo fills me up. Nuts are also loaded with protein, antioxidants, and a variety of vitamins and minerals." -Keri Glassman

Kale

"If there's one veggie that every nutritionist across the country eats and recommends, it's kale. That's because the leafy green is so nutrient-dense. It's loaded with vitamins K, A, and C, fiber, and calcium. And it's packed with so many cancer-preventative antioxidants and anti-inflammatory nutrients. My favorite way to eat more is making kale chips, a total party favorite and kid pleaser. Just rip up the kale, massage a little olive oil into the leaves, and bake at 375°F for 10 to 15 minutes. They're as good as potato chips!" -Carolyn Brown

Water with lemon

"A lot of my dietitian friends start their day by drinking water with lemon, and it's my morning ritual as well. Unless you're eating mostly whole, plant-based foods, the pH balance in your digestive system is probably on the acidic side. Lemon is very alkaline and helps bring the body back to an ideal balance, which is important for overall health. Plus, downing a big glass of water right after you wake up is a great way to get your digestive system moving." -Carolyn Brown

Quinoa

"Most nutritionists reach for this grain over brown rice or wheat pasta because it's a complete source of protein, which means it has all the essential amino acids your body needs. It also contains more fiber than most grains, with five grams in every cup. And it gets better: Quinoa is packed with plant-based omega-3 fatty acids, which makes it a great way to get those anti-inflammatory fats in your diet." -Jennifer McDaniel

Banana Walnut Protein Muffins

These moist banana muffins are studded with crunchy walnuts—and serve up almost 8 grams of protein each!  

Miniutes to Prepare: 5

Minutes to Cook: 20 

Number of Servings: 12

Ingredients

1 cup white flour

1/2 cup wheat flour

1/3 cup Pure Protein® Plus, French Vanilla Flavor

2/3 cup Splenda

1 cup milk

1/4 cup olive oil

1/2 cup walnuts

2 teaspoons baking powder

1 beaten egg

2 bananas, mashed

Directions

Peel bananas, mash with fork.

Mix ingredients and pour into muffin tin. Do not use paper muffin cups.

Bake at 400 degrees F for 20 minutes.

Makes 12 muffins.

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 226.8

Total Fat: 14.1 g

Cholesterol: 26.5 mg

Sodium: 120.1 mg

Total Carbs: 20.8 g

Dietary Fiber: 1.8 g

Protein: 7.8 g

Have you tried the Skinny Shake before, it tastes like a Wendy's frosty:

3/4 cup Almond Milk

about 15 ice cubes

1/2 tsp Vanilla

1-2 Tbsp unsweetened Cocoa powder

1/3 of a Banana

Blend.

Important Reasons to Soak Up the Sunshine Vitamin

When is a vitamin not really a vitamin? When it's vitamin D! The "sunshine" vitamin, aptly named because sunlight is a source of it, is actually a hormone. Vitamin D is currently receiving a lot of attention and research regarding its role in various diseases. Because it isn't found in many foods, and people tend to slather on sunscreen (which blocks your body's ability to make vitamin D from the sun) or spend most of the day indoors, many are wondering if their intake of vitamin D is sufficient.

Why Vitamin D Matters

A report by the Institute of Medicine (IOM) indicates that there is strong scientific evidence showing that vitamin D plays an important role in bone health. Vitamin D then helps to deposit these minerals in your skeleton and teeth, making them stronger and healthier. Therefore, vitamin D helps prevent the fractures associated with osteoporosis, the bone deformation of rickets, and the muscle weakness and bone aches and pains of osteomalacia (the softening of bones).

But a deficiency of vitamin D may go beyond bones—it may be related to a variety of health problems. Because it's a hormone, and your body is full of receptors for this hormone, it may play a role in the prevention of other ailments. After analyzing more than 1,000 studies the IOM believes that there is not substantial evidence to support vitamin D's role in other diseases. But preliminary research indicates the importance of meeting one’s basic daily needs for vitamin D is important for overall health and well-being. A lack of vitamin D has been blamed for a plethora of health problems, but more targeted research should continue for diseases such as: Cancer. Preliminary research suggests that vitamin D has an anti-cancer benefit. It may stop the growth and progression of cancer cells and be beneficial during cancer treatment, too.

Hormonal problems. Vitamin D influences the functions of insulin, rennin, serotonin and estrogen—hormones involved with health conditions such as diabetes, blood pressure, heart disease, stroke, depression and premenstrual syndrome.

Obesity. Some research shows that a vitamin D deficiency can interfere with the "fullness" hormone leptin, which signals the brain that you are full and should stop eating.

Inflammation. Vitamin D may help control the inflammation involved with periodontal disease, rheumatoid arthritis and osteoarthritis.

Weakened immune system. Vitamin D may play a role in a strengthening your immune system, especially in autoimmune disorders (when the body attacks itself) like multiple sclerosis and rheumatoid arthritis.

How much vitamin D do you need?

In the last few years, many experts and health organizations urged the Institute of Medicine to revisit the DRI set for vitamin D and re-evaluate the latest research. After a thorough review, the recommendations for vitamin D did go up by two or threefold in some age groups. The current Recommended Dietary Allowance for vitamin D (as of November 2010) is: Ages 1-70: 600 IU (International Units) daily

Ages 71 and older: 800 IU daily

Tolerable Upper Intake Level: ages 9 and up: 4000 IU daily

Are you deficient on D?

Because vitamin D is a fat-soluble vitamin, the body can store it for long periods. Tracking your intake from foods or supplements alone won't determine if you're truly deficient in vitamin D. Moreover, even if you appear to get enough vitamin D from foods or supplements, there is no guarantee that your body is absorbing or using all the D that you appear to be consuming. The only way to know your vitamin D status is to ask your health care provider for a vitamin D test. (It is best to have the test preformed about a month before the beginning of winter.) Your doctor will check your blood level of 25-hydroxyvitamin D. A desirable result for this test, according to the IOM is 20-30 ng/mL (nanograms per milliliter).

The ABC's of Getting Your D

Vitamin D is a key nutrient for everyone and there are three ways to obtain it: from the sun, food or supplements. Here's what you need to know about each source.

Sunlight is an excellent source of vitamin D. It is free and abundant. The ultraviolet B (UVB) rays from the sun convert a precursor into vitamin D, which becomes 25-hydroxyvitamin D in the liver and is then activated to 1, 25-hydroxyvitamin D in the kidneys. A person sitting outside in a bathing suit in New York City gets more vitamin D in 20 minutes than from drinking 200 glasses of milk. In fact, many experts suggest getting 10 minutes of unprotected sun on the arms and face or arms and legs, three times weekly and before applying sunscreen. But getting vitamin D from the sun isn't that simple. UVB rays vary greatly depending on latitude, cloud cover, time of year and time of day. Above 42 degrees north latitude, the sun’s rays do not provide sufficient D from November through February, for example. Remember too, that UVB rays do not penetrate glass or sunscreen with a sun protection factor (SPF) of 8 or more. The elderly, people who spend all or most of their time indoors, and people with darker skin also produce less vitamin D. Talk to your health care provider about unprotected sun exposure; not everyone in the scientific community thinks that even a little sun is a good idea, because of the risk of skin cancer.

Food can provide vitamin D, but it's difficult to get 600 IU of vitamin D from your diet alone. Only a few foods (fatty fish, liver and egg yolks) contain vitamin D naturally. Other foods, such as milk and cereal, are fortified with vitamin D. While the average person gets less than the required amount of vitamin D through their daily diet, few people are showing a deficiency, according to the most recent studies.

Food Source

Vitamin D (IU)

Cod liver oil+, 1 tablespoon 1,360

Salmon, 3.5 oz cooked 360

Mackerel, 3.5 oz cooked 345

Sardines, 1.75 oz canned in oil 250

Tuna fish, 3 oz canned in oil 200

Milk, 1 cup (fortified*) 100

Orange juice, 1 cup (fortified) 100

Soymilk, 1 cup (fortified) 100

Yogurt, 6 oz (fortified) 60-80

Pudding, 1/2 cup (made with fortified milk) 50

Egg, 1 whole (vitamin D found in yolk) 41

Ready-to-eat cereal, 3/4 cup to 1 cup (fortified) 40

Margarine, 1 teaspoon (fortified) 20

Beef liver, 3.5 oz cooked 15

Swiss cheese, 1 oz 12

*Check food labels; not all products are fortified with vitamin D and amount per serving varies by brand.

+Before trying the potent supplement cod liver oil (or any fish oil), check with your doctor because of fish oil's vitamin A content and possible toxicity.

Supplements may be necessary for a few individuals, but check with your doctor first. A multivitamin-mineral supplement typically contains 400 IU of vitamin D. Many supplements contain ergocalciferol, called D2, which is a less potent form of vitamin D derived from the irradiation of yeast; it's also less expensive. You are better off using a supplement that contains cholecalciferol, or D3, made from fish oil, the fat of lamb’s wool (lanolin) or the chemical conversion of cholesterol. This form is much better absorbed by the body, but it can be harder to find and more expensive. (Check the supplement label or inquire with supplement manufacturers to find out whether they use D2 or D3 if the label doesn't specify.) Vitamin D is often added to calcium supplements, or you can also buy a vitamin D supplement by itself. Vitamin D is a fat-soluble vitamin, so take your supplement with a meal containing some fat to enhance absorption.

It is far too early to call vitamin D a wonder drug, but evidence of its importance is mounting. Therefore, you may want to consider this Spark of advice: Aim to get 600 IU of vitamin D daily through your diet. You can track your intake on SparkPeople's Nutrition Tracker to see how well you are doing.

Talk to your health care provider about the need for a vitamin D test, and discuss your test results.

Talk to your health care provider about careful sun exposure—10 minutes on the arms, face, and/or legs, three times weekly—before you slather on the sunscreen.

Talk to your health care provider about a vitamin D supplement or a multivitamin-mineral supplement that contains vitamin D. If you take one, make sure it is the vitamin D3 form, cholecalciferol.

Eat foods rich in vitamin D each day.

Maintain a healthy weight.

Talk to your doctor if you are using the weight loss drug, Orlistat (brand names include Xenical and Alli). This drug may decrease the absorption of vitamin D.

Antacids, some cholesterol lowering drugs, some anti-seizure medications, and steroids (like Prednisone) interfere with the absorption of Vitamin D, so discuss your vitamin D intake with your doctor or pharmacist if you take any of these drugs.

While it's no secret that vitamin D plays a key role in bone health, it's important to note that too much of a good thing can be dangerous as well. Your body stores vitamin D—and those stores can build up to toxic levels if you go overboard. Many people currently ingest large amounts of vitamin D through supplements and fortified foods. Others simply believe that more is better. However, the IOM set a tolerable upper intake level for vitamin D at 4,000 IU per day. You should NOT strive to consume this much vitamin D—this is an upper limit for safety. Too much vitamin D is toxic and will increase your risk of health problems. The key, like many experts advise regarding nutrition, food and health, is making sure you get enough of a this powerful nutrient while avoiding extremes