HOLIDAY DINNER WITH THE FAMILY

surgeon and director of NYC Surgical Associates. “Adding fruit in the morning will also give you sustained energy for the day.” Endovascular surgeon at NYC Surgical Associates Christopher Hollingsworth, MD, adds that having multiple small meals (versus three large meals) is also a good strategy. “A large meal can really slow you down and make you feel fatigued. Take along a bag of almonds and snack frequently for quick hits of energy.” WHAT TO HAVE: Pistachios

WHY: Some people wait all year for an excuse to overeat. (And if that’s you, check out our science-based guide to gorging on p. 128.) But if you want to curb the urge to overdo it at big family meals, snack beforehand on pistachios, which have protein and fiber, the winning combination for staving off hunger. “When you get to the meal, the edge will be taken off, so you won’t feel the need to dive into every dish that comes your way,” say Shames and Lakatos. And the satisfying crunch of the nuts can ease the stress you feel when Grandma asks for the umpteenth time why you aren’t married yet.

No need to fret about overdoing it on the pistachios themselves. The leftover shells provide a visual cue of how much you’ve eaten, which, according to research, can help you to curb your intake—an idea known in nutrition circles as the Pistachio Principle.

A BIG TEST

WHAT TO HAVE: Flaxseeds

WHY: Flaxseeds are great for increasing focus and memory. Dr. Greuner suggests adding them to oatmeal, smoothies, and protein shakes. “Flaxseeds are high in fiber and omega-3s, which help improve concentration by keeping your blood sugar levels stable. Be sure to grind your flaxseeds in a blender, coffee grinder, or food processor to make the fiber more easily digested and more effective at reducing blood sugar levels,” he says. As a bonus, flaxseeds may also help prevent cancer, but more research needs to be done on humans.

THE ANNUAL OFFICE PARTY

WHAT TO HAVE: Veggies with hummus, bean dip, or black bean and corn salsa

WHY: “The carbohydrates in pulses—chickpeas, dried peas, beans, and lentils—quickly ramp up your body’s feel-good chemical, serotonin, a neurotransmitter that combats pain, decreases appetite, and produces calmness—perfect for before mingling!” say Shames and Lakatos. “The fiber and protein in the pulses promote gradual digestion, leading to both long-lasting energy and an ongoing mood boost.”