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Healthy Eating Tips for Surviving the Holidays

For many people, December is one of the busiest times of the year. Between the office parties, family get-togethers, and holiday meals with friends, it seems like there are extra indulgences around every corner, combined with less time to make healthy choices. When you are hosting or bringing a dish to a celebration, you have an opportunity to make a healthy impact on those around you and yourself.

Here are some helpful replacements to get through the holidays without gaining weight:

  • Instead of MASHED POTATOES, choose MASHED CAULIFLOWER 120 calories vs 60 calories

  • Instead of APPLE PIE, choose BAKED APPLE WITH BUTTER & CINNAMON 170 calories vs 100 calories

  • Instead of MEATBALLS, choose MINI TURKEY VEGETABLE MEATBALLS 250 calories vs 150 calories

  • Instead of CHEESE LOG & CRACKERS, choose HUMMUS & VEGETABLES 300 calories vs 170 calories


Office Parties; Family Get-Togethers; Holiday Meals - Here's how to burn the calories you've indulged in this month:

  • 1 cup eggnog = 225 calories = 45 minutes yoga

  • 1/2 cup stuffing = 180 calories = 36 minutes walking

  • 2 sugar cookies with frosting = 375 calories = 40 minutes Zumba

  • 4 ounces glazed ham = 275 calories = 60 minutes raking leaves


FESTIVE KALE ARTICHOKE DIP Whether you are hosting a holiday get-together at your house or just stocking your refrigerator with healthy food, this lite version of a classic will have you and your guests going back for seconds and NOT feeling guilty! Serve with vegetable crudite instead of chips to make it even healthier. NUTRITION FACTS:

  • Servings: 6

  • Calories per serving: 162

  • Total Fat: 8 g

  • Saturated Fat: 3 g

  • Monounsaturated Fat: 2 g

  • Polyunsaturated Fat: 3 g

  • Trans Fat: 0 g

  • Cholesterol: 22 mg

  • Sodium: 464 mg

  • Potassium: 203 mg

  • Total Carbohydrate: 10 g

  • Dietary Fiber: 2 g

  • Sugars: 4 g

  • Protein: 10 g

  • Vitamin A: 76 %

  • Vitamin C: 94 %

  • Calcium: 21 %

  • Iron: 5 %


  • 1 1/2 cups frozen kale, thawed and water squeezed out

  • 1 cup artichoke hearts in water, drained and chopped

  • 1 cup plain Greek yogurt

  • 1/2 cup light mayo

  • 2 tablespoons grated Parmesan cheese

  • 1/2 cup part-skim mozzarella cheese

  • 1 clove garlic, chopped

  • 1 shallot, chopped

  • 2 red peppers, chopped


  1. Preheat oven to 400 degrees.

  2. Mix yogurt, mayo, and cheeses together.

  3. Add garlic & shallots, and then fold in kale, artichoke hearts, and red peppers.

  4. Pour into a baking dish. Sprinkle with Parmesan cheese.

  5. Bake for 20-30 minutes, or until hot and melted.

  6. Serve with multi-grain tortilla chips or crackers, or vegetable crudite.

Think your diet is sub-par and you may be missing needed nutrients? Our registered dietitian has over 20 years of experience helping patients make healthy food choices! We invite you to schedule an appointment with our nutritionist by calling us at 703.349.5100 or clicking here to request an appointment. To stay up-to-date on the latest news and tips from us, be sure to follow us on Facebook and Instagram, and sign up for our monthly newsletter for even more information sent straight to your inbox!



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From nonsurgical treatments like orthobiologics and physical therapy, to massage therapy and  nutrition counseling, we are dedicated to providing you with exceptional care from injury through rehabilitation.

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