Rosie’s note: you can apply these suggestions to any time of the year. It is always the season to be healthy and merry!

jingle bellsYou can enjoy and celebrate this holiday season (and any time of the year) without putting your weight and waistline at risk. It is called “correction mode” and it is so simple! In addition to feasting with family and friends, have some back-up meals that will nourish your body and give it a rest. My favorite way to use and describe these suggestions is to plan on taking in this kind of food the morning after a holiday celebration. (A quick trip to Google reveals that the average person gains between six and eight pounds between Thanksgiving and the New Year.) Baaahhhhh!!!!!!!!

Meal replacement shakes meet all the criteria you would expect to stay on your “waistline preservation plan” for the holiday season. They are: delicious, versatile, filling, nutrient dense, complete, easy, balanced, and beautiful to look at.

Please, please, please don’t be fooled by commercially promoted “healthy shakes”. The one offered by McDonalds contains the following: VANILLA REDUCED FAT ICE CREAM. Ingredients: Milk, Sugar, Cream, Nonfat Milk Solids, Corn Syrup Solids, Mono- and Diglycerides, Guar Gum,Dextrose, Sodium Citrate, Artificial Vanilla Flavor, Sodium Phosphate, Carrageenan, Disodium Phosphate, Cellulose Gum, Vitamin A Palmitate. YIKES!!! Make your own! Here’s how.

blenderHave on hand a regular or “personal blender”. There are countless on the market these days. If anyone is asking you for a last-minute idea for a holiday gift, and if you don’t have one, this one makes a very handy addition to your kitchen appliances. We use ours every single day!

Add ice if you use fresh (not frozen) fruit. We keep a fresh stash of almond milk in the fridge. Unsweetened, of course. Spomegranateoy milk, or the milk of your choice works great.

Add: 1/2 cup of pomegranate seeds, one heaping teaspoon of chia and/or flax seeds, some unsweetened shredded coconut, about a cup of milk, a handful of ice, and blend. Garnish with some berries and a sprig of mint, if you have available. Feel free to experiment with other fruits and seeds. (If you Google the health benefits of chia and flax seeds you will see that some?proponents practically worship these little pro-health gems!)

To round things off, consider adding a meal replacement, either unsweetened or vanilla. Both taste great. This will add healthy protein, fiber, and carbs to your shake. This is where “balanced” and “complete” are used when describing a meal.

Wishing you a healthy shake any time of the year!


Rosie Bank


Board Certified Integrative Nutrition Health Coach

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