Holiday foods –you’re going to eat –you may as well make it healthy, right?

This month our Sensia blog has a wealth of information on healthy holiday foods to incorporate into
your holiday celebrations to help you feel better and help maintain your mood throughout the holiday
season and beyond.

Let’s get started with your brain first. The top 5 brain superfoods to boost memory and concentration

  • Green, leafy vegetables – spinach, kale, collards, and broccoli – eat in salads, soups, and side dishes
  • Blueberries, blackberries, strawberries, and cranberries or pomegranate –start off your day with
    oatmeal topped with berries and nuts; eat these fruits for snacks, or add to salads and side dishes
  • Walnuts and almonds
  • Salmon, light tuna, cod, and sardines – not a fan of fish, try a spoonful of flax or chia seeds on
    salads, yogurt, or cereals; top a salad or sandwich with avocado slices
  • Tea and coffee – start your day with a cup of coffee or tea boost your concentration

Relax in a comfy chair with a hot cup of ginger or mint herbal tea and check-out this quiz from our friends at WebMD to see which of your holiday foods are the healthiest. 

Don’t worry if you didn’t score well –we can help.


How are you feeling physically? Did you contort your body into all different shapes to hang up your
holiday lights? Did you slip on ice? Maybe you strained your back hauling in all of those Amazon
packages? In addition to the brain superfoods listed above, try adding these other foods to your diet to
help fight inflammation and pain:


  •  Hot Peppers–Capsaicin is an ingredient found in hot peppers that can help reduce pain. Many
    topical creams contain this pain-fighting ingredient. Eating hot peppers can also boost your
    metabolic rate.
  •  Cherries –the compounds in cherries that give their bright red color pack a heavy punch of
    antioxidants. Tomatoes and oranges also help to block inflammation.
  • Mint Tea –particularly wintergreen leaves, will help with headaches and general aches and
    pains. Tumeric or ginger-flavored tea can also help to lessen inflammation.

Try to limit or avoid fried foods, sweetened beverages like soda and energy drinks. Lard, red meats and
refined or processed foods can also help to lessen inflammation and improve your mood!

HAPPY FOODS -Did you know that some foods can make you happy? It’s true.

Here are a few foods that can improve your mood: 

  • Dark chocolate –contains antioxidants and has been found to reduce the stress hormone, cortisol.
    One small square of 70% dark chocolate is all you need!
  • Bananas – high in Vitamin B-6, which helps make feel-good neurotransmitters in your brain like
    dopamine and serotonin. They’re also a prebiotic food to help feed healthy bacteria in your gut and
    they can serve as a healthy snack with a small handful of nuts to help stabilize blood sugar.
  • Selenium-containing foods like Brazil nuts, fresh-water fish, whole grains, oatmeal, sunflower seeds,
    pinto beans, chicken, oysters, pork loin and cottage cheese can help to boost our mood.
  • Fermented foods like kefir, kombucha, yogurt and sauerkraut can promote a healthy gut, which in
    turn helps our body produce up to 90% of serotonin, a feel-good neurotransmitter in our brain!

So, look for ways to eat these superfoods, stay active, get enough sleep, drink responsibly, avoid
smoking, and connect with family or friends in a safe manner, to keep you healthy in mind, body and
spirit during the holidays and throughout the New Year

Warm thoughts for health and safety to you and yours from your friends here at Sensia.

Employee Health Coaching

Sensia offers a variety of wellness services including health risk assessments, educational presentations, and incentive programs to assist employees in learning more about how to manage their health and wellbeing. Please contact Patti Schaetz, President – Business Development at, or call us at 920-470-5133 to discuss how we can help you this year.  You can also visit our website at, for additional information and a list of our other services.