In recent months, I have been volunteering with some other women to assist children and their parents with identifying healthy nutritional choices they can make on limited incomes. We have recently ended our time with these families, and I thought it might be useful to share with you a helpful tip to feeling full this holiday season without breaking the calorie bank. Three words, and they’re not, “I love cookies!”

PROTEIN and FIBER — that simple.

Foods with high amounts of protein and fiber will keep you feeling fuller longer, and in most cases, provide you less calories overall than other foods. A great example is beans. Your crockpot chili will make you feel better with ground turkey and three to four types of beans. You lower your fat by using the turkey and add additional protein and fiber with the bean varieties. It is heartier, healthier, and will leave you energized-which burns more calories. Genius!

Add a celery tray to your holiday party that includes mashed chickpeas and/or peanut butter. So often we load down or holiday menus with the traditional snacks and flavors. The good news is that many of the holiday treats we love can be accented or modified just a smidge to add more protein and fiber, leaving you with less worry during the impending resolution season.

  • Favorite festive fiber foods: celery, oats, beans, lentils, pears and berries.
  • Favorite festive protein foods: nuts, ham, egg whites, and again with the superstar-beans.

I invite you all to look at your recipes or your potluck dishes and see if you can add a little extra healthy holiday cheer. Alter the preparation to include more protein and fiber for a heartier dish that will leave your tights less tight and your waistline an excuse to waste away this holiday season.

Share your recipes below, and remember to…


Live on Purpose and Live Sigma Kappa.


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2 Responses to Have A Hearty Holiday!

  1. Anne says:

    Does the peanut butter in the fudge I just made count?!? Lol…great tips…will have to try those!

  2. Teri Centner Teri Centner says:

    I really need to start using my crock pot more.

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