The holiday decorations are going up and so are our stress levels as we head into another holiday season.  To top it off, we are also in the flu and cold season. The flu shot is a great first line of defense. However, ‘tis the season to feel sick and tired.

Every day our bodies make some free radicals that can damage our body’s cells, and therefore, make us less healthy. Those who produce more free radicals are those affected by some of the following factors…

• Illness or disease
• Overweight / obesity
• Air pollution
• Tobacco smoke (even second-hand smoke)
• Stress

Antioxidants can boost our immune system, and protect our body’s cells from damage that are caused by these free radicals. The 3 major antioxidants are …

• Vitamin C
• Vitamin E
• Beta-carotene

Foods that have the highest antioxidants are found in the plant kingdom such as in fruits, vegetables, and nuts. Choose fruits and vegetables that have deep and bright colors. This generally means they have the highest antioxidant levels. Foods that scored highest in antioxidants include…

• Blueberries
• Cranberries
• Blackberries
• Red cabbage, cooked
• Red kidney beans, cooked
• Pecans

Finally, with the holidays around the corner, let’s not forget that dark (semisweet) chocolate and cocoa have antioxidants as well. They may not have as much as the list above, but hey…it’s chocolate and it’s healthful!  So enjoy a little dark chocolate with less guilt…and stress!

Remember, receiving important nutrients from a variety of foods provides a network of nutrients that work effectively together to make you healthy. If you take a daily multivitamin or supplement, use it to supplement healthful foods, not to replace foods in the diet.  (See Tip of the Month for more on supplements.)

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Holiday Eating Tips

The holidays are here and it’s time to celebrate! 

Many of us will be attending special events such as parties, brunches, and dinners…, which also means extra calories and fat. 

So enjoy your special events, but keep in mind these 10 tips to help you cut back on just a few of those extra calories while not feeling deprived.

1. Have a small snack such as an apple or banana before you go to a party. Arriving hungry may promote over eating.

2. Select low-fat dressings for your salads.

3. Place small portions of food on your plate. You can always go back for seconds if you’re still hungry.

4. Choose smaller servings of meat and bread, and larger servings of fruits and vegetables.

5. Take sauces, gravies, dressings, etc. on the side. Dip your fork in the sauce and then take a fork full of food. Pouring sauces, gravies, dressings, etc. on your food will add more calories.

6. Share a dessert with a friend, family member, or child.

7. Brush your teeth or chew on a stick of gum after you’re done eating. This will help you stop grazing when you’re not hungry.

8. Drink sparkling water with a twist of lime. Sparkling water does not have calories.

9. Don’t add margarine or butter to your bread or food.

10. Be physically active on the day of the party. This is a good way to burn calories., and can make you feel less guilty. 

Supplement Savvy

Here are some tips to help you choose a supplement that is safe for you.

• Avoid supplements that provide “mega doses” of vitamins and minerals. Choose one that provides no more than 100% RDA for most vitamins and minerals.

• Take a supplement after a meal or snack. This will help vitamin and mineral absorption, especially with fat- soluble vitamins (A, D, E, and K).

• Purchase supplements that have U.S. Pharmacopoeia (USP) or Dietary Supplement Verification Program (DSVP) on their label. This will ensure that the supplement meets standards for strength, purity, disintegration, and dissolution.

• Do not buy supplements that do not have expiration dates.

• Store your supplements in a dry, cool place. A bathroom is not ideal.

• Keep out of reach and sight of children. An accidental overdose of iron-containing products can cause poisoning in children.

Ask your health care provider to recommend an appropriate supplement, if you are not currently taking one. And as always, inform your healthcare provider of any type of medication and/or supplement you are taking.

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