There is no reason to miss out on holiday meals. Your eating and exercise patterns leading up to a big celebration can allow you to enjoy special foods and drinks without ruining your fitness plan.

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Brussels sprouts are cruciferous vegetables that are loaded with health benefits. They contain some of the highest amounts of phytonutrients called glucosinolates, which are known for their ability to protect against cancer. This easy Brussels sprouts recipe is elegant enough to be a holiday side dish, yet simple enough to serve with grilled fish or chicken any night of the week.

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Take advantage of what you can control.

During the holidays, we are constantly offered unhealthy meals and high-calorie desserts. Healthy eating may seem impossible, but the truth is, you have more control than you think. On the days you have parties to attend, take special care to eat healthily before and after those events. Meals should be low-calorie and loaded with fruits, vegetables, and lean protein. Limit snacking, and choose a healthy smoothie instead of a pastry for breakfast on the days you have social events. Taking control of the times you are not celebrating can help you avoid holiday weight gain.

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The triceps are the muscles that extend along the back of the upper arm. Exercises that effectively train the three main areas of the muscle are essential to strengthen and tone it. Training these muscles does not require a big time investment, and there are many exercises that require no equipment. The American Council on Exercise conducted research to evaluate the most effective triceps exercises. For the best results, include these moves in your training plan.

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This energy boosting smoothie is perfect for breakfast or as a post-workout snack. It’s loaded with vitamin-rich pumpkin, yogurt, and whole grain oats to provide a balance of complex carbohydrates, protein, and fat.

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When life gets hectic, exercise is usually the first thing we scratch off the to-do list. Yet this is the time when we need exercise the most. It helps to ease stress and burns the extra calories from a mindless meal or unplanned snack. Don’t give up on exercise all together. Breaking your workout into short sessions that you squeeze in throughout the day adds up. While 30 minutes of exercise daily is recommended to improve health, a vigorous 10-minute session can blast calories and keep you on track when life gets crazy.

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Whether you want to build more muscle or maintain it as you shed pounds, the foods you eat are as important as your workouts. The right balance of nutrients will give your body what it needs to support muscle growth or maintenance.

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Pairing whole wheat pasta with white beans is a delicious, vegetarian option for boosting protein and fiber. This recipe also incorporates vitamin-rich dark leafy greens and immune boosting mushrooms for a quick and healthy meal.

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Calves

Strong calves support running and walking, but they are often skipped to focus on exercises like squats and lunges. You can easily incorporate calf work into your current exercise routine. Place your hands on a wall for balance, stand on one foot, and alternate raising and lowering the heel. Try 12 repetitions and then switch legs.

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Comfort foods can satisfy cravings and bring back fond memories, but many are loaded with unhealthy fat and calories. Seeking out the most nutritious options and making minor changes to old favorites are good ways to incorporate more healthy comfort foods into your eating plan.

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