With Christmas holidays and cold weather approaching, we usually tend to eat more and especially eating lots of sweets and desserts this time of the year. Here are some tips to manage eating more calories during holiday season and to stay fit without gaining extra weight. First you need to start the day with a filling and healthy breakfast, which can keep your blood sugar at a good range. For example, porridge (you can use instant oats or quick oats) with milk or any alternative like almond milk, sliced fresh fruits like banana and apple, handful of cranberries, and cinnamon. You can also add chia seeds and pomegranate seeds for better nutrition. As a sweetener you can add a bit of maple syrup. Another idea is to add probiotic yogurt instead of milk to boost your immune system and promote better digestion. Good hydration is also important during festive season since we tend to drink more alcohol. It is recommended to drink at least 6-8 glasses of water per day but also you can get your hydration through freshly squeezed juices or herbal teas like chamomile or peppermint tea. When doing family dinner or lunch gatherings, it is important to select healthier food choices from the buffet. One tip is to fill most part of your plate with roasted veggies like squash or veggies in a form of salad and then add some protein like chicken, salmon, quinoa and carbs like rice, potatoes or sweet potatoes. It is extremely important not to skip any meals and include all the nutrients needed at every meal. There is no way we can eliminate dessert consumption since it’s the holiday season. You can find healthier dessert options in the market or is better to bake them on your own. You can use alternative to regular sugar like maple syrup, honey, coconut sugar or monk fruit when making the desserts. You can consume smaller portion of the dessert but make sure you enjoy it since is a festive time of the year. Another important thing is to take time to eat your food and also enjoy it. Including also some exercise activity is important. For example, skating or going for a hike or doing exercise at home. Last but not least make sure you enjoy your time and your food and drinks during the holidays and have a good time with your loved ones.

With winter and cold weather approaching, our skin becomes drier and needs a better care through a variety of nutritious foods. One common condition is eczema, which causes itchy, dry and inflamed skin and is more common in children but can also occur later on in life. Most of the time people who are diagnosed with eczema have also food allergies. Most common allergens that are linked with the skin condition of eczema are: Soy Eggs Cow’s milk or any dairy product Fish like shellfish Gluten Nuts Since eczema is inflammation of the skin, is recommended to consume anti-inflammatory foods that will help to reduce symptoms of eczema. Fatty fish like salmon, which is rich in omega-3 fatty acids that help to eliminate inflammation. Fish oil and omega-3 supplement can also be included in your diet. Foods rich in quercetin (antioxidant and flavonoid) such as berries, apples, kale, spinach, cherries and broccoli . Quercetin can also be found in a supplement form combined with vitamin C which also good for better skin. Healthy fats such as avocado and olive oil can also be consumed Diet should also focus on fruits, veggies, and whole grains such barley, buckwheat and oats Foods high in vitamin C, which helps to boost immune system and collagen production and makes skin capillaries stronger. Such foods include oranges, strawberries, kale, mango, broccoli. Foods rich in beta-carotene, vitamin E, selenium and zinc (nuts, peanut butter, collard greens, spinach, brazil nuts, red bell peppers, beans, mushrooms, carrots, sweet potatoes, squash) Good hydration also important via drinking at least 2L of water per day plus consuming foods that contain water such as cucumber Also good to avoid foods high in trans fats like margarine, processed foods and foods high in sugar