Healthy holiday tips and time savers

By Kay Wagner LMP, CPT | Dec 21, 2011

When Marge Simpson was fed up with the kids fighting in the car, she pulled over, got out and left.  She checked in to a spa.  From her bubble bath she called room service.

 “I’d like a bottle of tequila and a hot fudge sundae, please.”  

Funny as it is, it does not sound like a bad way to hide from holiday stress!  But once your spa visit ends, here are more ways to enjoy the season.  


1/2 cup cooked or canned pumpkin
1 cup low fat vanilla yogurt (9 g. protein)
1 cup low fat soy milk (5 g. protein)
1 teaspoon pure vanilla extract

1 level or heaping teaspoon cinnamon. (Optional: Add pumpkin pie spice) Blend until smooth and enjoy a beautiful and delicious holiday treat!  

  My 6-year-old granddaughter and I love this smoothie.


1 ½ cup frozen blueberries
½ cup mango and/or ½ banana
1 cup low fat vanilla yogurt (9 g. protein)
1 cup low fat soy milk (5 g. protein)
Blend until smooth.

Save time!  Place a second batch of ingredients in covered container and refrigerate. For fresh taste, don’t blend until ready to drink.

Also: Nourish yourself and your family by using your slow cooker.  Come home to hearty meals every night.  Freeze extra portions for another night.

Put your holiday goodies where you won’t see them.  Then do not grab the sweets until you have enjoyed one of these high protein snacks, which you keep in plain view:

• Hard boiled eggs
• Celery sticks and Laughing Cow low fat Swiss cheese
• Protein bars
• Protein powder mixed in skim milk or juice.
• Raw or dry roast nuts
• Trail mix
• Banana
• Apple with Jarlsburg lite swiss cheese.

• Tuna fish with fat free cottage cheese instead of mayo.

Christmas is a good time to enjoy food but cut your portions in half.  Eat what you want, just eat less.

Drinking fresh lemon juice will keep your eyes bright, decrease puffiness, purify body odor and bolster your immune system.  Great for the liver, especially if you overindulge at a party.  

I like my Black and Decker electric citrus juicer.  Just juice six lemons, stir in one tablespoon honey and refrigerate in a covered glass jar.  Twice daily mix one or two tablespoons juice with water, Emergen-C or apple juice and drink.

Keep your brain happy and skin radiant by drinking at least 64 oz. of filtered water daily.

Don’t let stress cause you to slouch.  During your commute, press backs of arms and shoulders into car seat.  Then pull navel in and up toward upper seat.  BREATHE.  Also, draw tops of thighs into pelvis.  You will feel your abs draw in and your back lengthen.

Be sure to play music. Avoid radio and TV hype to keep your nerves calm.

Remember that your body needs 15 minutes of exercise every day!   Walk, do yoga, lift weights, or dance.  March in place while you’re on the phone.  Add more time if you can but the 15-minute minimum is possible for everyone.  No excuses.  You are worth it!

And get enough sleep.  It’s hard to be merry when you’re tired!

Please look with wonder at the lights and magic of Christmas.  Simplify. Quiet mental stress by breathing deeply.  

Give love.  Do your loved ones know how much you love them?  Express your love with words, smiles and hugs.  Isn’t that what we all crave?  To all of you, Merry Christmas and Happy New Year.

Kay Wagner LMP & NASM Certified Personal Trainer, leads Strength Training, Yoga & Pilates at Rosehill Community Center.  Kay offers PERSONAL TRAINING & SPA FACIAL MASSAGE in her studio overlooking the mountains and water, at 828 2nd St. in Mukilteo. Call 425-353-4545. ‘Like’ her on Facebook and visit
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