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Holiday “this, not that” tips

+ hearty soup recipe for cold weather with seasonal ingredients

Try this, not that - holiday edition :

Instead of pushing off wellness goals till the New Year, try implementing one small change today

​The most effect way to make a change is to make a SMART goal. SMART goals are Specific, Measurable, Achievable, Realistic, and Time oriented. This technique transforms a bold and unattainable goal, such as “avoid all desserts” into an individualized goal with clear guidelines. For an individual looking to improve his or her relationship with desserts at the holidays, a SMART goal version of this goal would be, “At the three holiday parties I am attending this holiday season, I will eat a dessert after I eating a balanced meal.” This SMART goal still allows the individual to enjoy the dessert, but will also assist in regulating hunger levels to avoid overindulging on the desserts. 

o Instead of forcing yourself to have “self-discipline” around holiday foods, try adopting intuitive eating principles

​Eliminate the “all or nothing approach.” Research consistently indicates that restriction is not only ineffective, but can contribute to weight gain. Shifting to adopting intuitive eating patterns allows for the focus to shift on how you feel in the eating process. This means, anticipating how you might feel, both physically and emotionally, whether you decide to consume or avoid a particular food.

Instead of adopting a diet, recognize that all foods fit

​All foods have a place in our lifestyle. As previously mentioned, diets and restrictions are not effective ways to achieve a particular health goal and further impair one’s relationship with food. Often, enjoying a food that you are craving is the healthier option because you are honoring your body; by doing so, you are satisfying your craving, and less likely to overindulge at a later event. 

Instead of falling into a rut of eating the same foods every day, try adding variety into your diet by incorporating December seasonal produce!

​December produce: carrots, lettuce, winter cabbage, peas, dark leafy greens, brussels sprouts, potatoes, garlic, onions, beets, turnips, broccoli

Hearty Potato Leek Soup


- 1-2 tbsp butter, unsalted

- 2 large leeks, chopped

- Chicken stock broth

- ¾ pound of potatoes, peeled and cut (approximately 2 medium sized potatoes)

- ¾ cup sour cream + ¼ cup water mixed together

- ½ cup heavy cream

- Bay leaf

- Salt and pepper to taste


1. In a saucepan over medium heat, melt butter and let leeks soften for 10-15 minutes

2. Add potatoes, broth, bay leaf, and seasoning to leeks and bring to a boil. Once boiling, reduce to a simmer and cover for 15 minutes.

3. Remove bay leave. Using an immersion blender, puree.

4. Slowly add sour cream and water mixture to puree mixture.

5. Continue by adding heavy cream until desired consistency is reached.