1. Savor don’t stuff! Eat until you feel satisfied. Try to eat from a place of true physiological hunger. Sit down at the table, enjoy a conversation with friends, and be present and mindful while you eat.

2. Spoil your dinner. Don’t go to a holiday party hungry. Take the edge of hunger by eating a piece of fruit like an apple or banana before savory social gatherings. Remember to never skip meals, which slows down your metabolism, and increases the urge to overeat. Try not to go longer then 4 hours between meals, and have breakfast within 1 hour of waking up.

3. Pumpkin pie in July! Fall isn’t the only time to enjoy a slice of pumpkin, apple, or pecan pie. Consciously remind yourself that this is not the only time of the year you can indulge in your favorite treats. Eating a sensible portion will help combat feelings of deprivation. To aid in portion control, buy an individually wrapped piece of pie.

4. Let the sun shine in! Vitamin D, aka the “sunshine vitamin” is essential for growth and development, and an important factor in immune function. Spend 15 to 20 minutes daily in sunshine with 40% of skin surface exposed. Food sources include: salmon, mackrel, tuna, egg yolk, beef liver.

5. Limit alcohol and caffeine: both cause dehydration, and disrupt sleep. Excessive alcohol can lead to weight gain, and caffeine can heighten anxiety. If you choose to drink, try and stay hydrated with water between alcoholic drinks. Try sipping on herbal tea or fruit infused sparking water. Women should consume no more than 1-2 drinks, men 2-3 drinks.

6. Make exercise a priority. Physical activity not only helps prevent weight gain, it also reduce stress and anxiety, emotions that can sometimes become heightened during the holiday season.

7. Omega 3’s please! These powerful essential fats reduce inflammation, enhance cognitive function, and protect against depression. Foods rich in Omega 3’s include wild salmon, flaxseed oil, ground flaxseeds, walnuts, chia, and hemp seeds.