How Right Nutrition Choices Survive the Holidays.

Enjoy indulging (even more) with expert-tested tricks.

Holiday are the great time to relax and ease out of the strict diet and exercise routine that Fitness enthusiast follow without setting themselves too far back when a new training year is day away. And according to experts, these concerns are often intense when the holiday season is long. We often think in 24 hour periods of eating, but if you have a huge meal and eat an excess of calories on a certain day like Christmas, you are not going to wake up the next day overweight, . However, if you do this continually over a month or more some people start with Thanksgiving and end with New Years as well, that can add up to weight gain.

Who better to ask about how to stay on track (and still have fun) than pros who make a living helping clients stay lean? Here, 10 tricks they rely on to survive the season:

Prioritize protein and veggies at breakfast.

“I always do this to make sure I am not absolutely ravenous. A lot of people don’t eat before the big meal and then go overboard thinking they can have 4 pieces of pie instead of one.”


Halve your sugar content, and add some cinnamon.

“You’ll be surprised to see how goods and sweet desserts still taste when you cut sugar by a 1/4 to a 1/2. Another trick is to add cinnamon. It enhances the sweet flavor and it improves sugar metabolism.”
Alternate alcohol drinks with water and lime.
“The vitamin A in the lime will help your liver process the alcohol more efficiently.”
Go vegan with some of your dishes.

“Then the choices on the table won’t all be full of creams, cheeses, and butters, plus it is hard to overeat plant-based foods because they are filling.

For dessert, choose an option with fat and sugar, rather than one with just sugar.

“The fat actually slows the rate of delivery of sugar into the bloodstream. Sugar spikes are what get us into trouble because the body naturally removes it out of the bloodstream and into the fat cells.”

Mix a coconut-based egg nog.

“Trade the heavy cream for 1 part coconut cream and 1 part coconut milk. Coconut is full of medium chain triglyercides, a type of fat that’s more easily burned than others.”
Detox the day after a big holiday meal by sipping 1-3 cups of  Bieler Broth .

“”It contains adrenal-healing vegetables like parsley that help your liver process the toxins from alcohol as well as excess sugar so that it can be burned as fuel. The ingredients also aid in the production of bile salts, which help break down

Ingredients: 4 medium zucchini or yellow summer squash, sliced 1 lb. green beans, trimmed and cut in half 2 stalks celery, chopped 2 big bunches parsley, stems removed and roughly chopped 1 sprig each of thyme, rosemary and tarragon 1 qt. water Sea salt (to taste) Directions: Place water, vegetables, and herbs in a pot and bring to a boil. Cover and simmer on low for about 30 minutes. Remove herbs and eat as is or puree in a blender.


While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.

You can contact us at 080 3232 9292 or log on to to Book An Appointment.