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Naughty Nibblers' Food Guide
To Santa's Nice List

by Dr. Jason Peñaranda


It's that time of the year again—when we use the holidays as an excuse to throw our diet out the window and feast at party after party with our social and business circles. While it's not my intention to limit your fun this happy holiday season, I would like for you to be more conscious of where you might normally over-indulge with the rationale that Christmas only comes once a year. Being more aware of what food you put on your plate and its effects on your health can help you regulate your food intake but still enjoy the feast!


Let's determine if you're on Santa's Naughty or Nice list!


Expect lechon at most parties since it's usually the centerpiece of grand Filipino celebrations. Chances are you won't find as many fruits and vegetables on the long table as there are hams, bacon, sausage and a wide variety of cheese— all of which are high in fat. These holiday food selections can significantly impact your weight and heart health if consumed mindlessly, causing everything from uncomfortable diarrhea to effects as grave as clogged arteries that may lead to heart attack or stroke.


Balance the risks of fat on your health by incorporating fruits and vegetables that are rich in fiber to help you feel full faster and for a longer period of time, thus making you consume less fatty food. Fiber also binds with excess fats in your system, preventing them from being absorbed, and leading them to be eliminated from your body. Don't like fruits and veggies? Make creative combinations and blend them together as a smoothie.

Think rice noodles, pasta, and lots of baguettes. Add pastries, chocolates, and other desserts. They are made up of refined sugar that is digested easily and floods your bloodstream—not a good scenario for diabetics. A little bit of everything is better than a huge spike in your blood sugar. Excess sugar in your body gets stored as fat and will definitely make you gain weight.

The state of your drunkenness is not really a good indicator of how much alcohol your body can take. As a rule, alcohol in any amount is toxic to the liver. It's a good thing that the liver can easily recover from a glass of wine or a shot of liquor on a daily basis. Beyond that amount, your liver, the body's main metabolic organ, will suffer from cellular and tissue damage, affecting a lot of factors in your health. Don't drink like you're running out of alcohol! Holidays are social occasions—talk more and drink less.

Fruits and vegetables are once again your saving grace. Fiber slows down the digestion of your food which means that the amount of sugars sent to your bloodstream is regulated, in turn preventing sugar spikes. Some vegetables like carrots and celery have low calories, are nutrient-dense and need more energy to be digested. They can make you feel full faster and longer, regulate your blood sugar, and use the excess calories from all the sweets you indulged in. If you're not fond of fruits and veggies, supplementation may be your best option to meet your body's nutritional needs and to undo the damage caused by unhealthy food.


Apple cider vinegar and virgin coconut oil stimulate the liver to cleanse itself from toxins. Carrots provide the nutrients for liver tissue repair. Cayenne stimulates the recovery of liver function. Coffee in moderation reduces the risk of liver damage and diseases by as much as 50%. If you find yourself needing a quick remedy, Alcohol Detox IV Therapy might be your best option. It's packed with the right combination of vitamins and minerals that aid in the repair of liver damage, and flushes out the remaining alcohol in your system to get you up and about after an unforgettable fun night.


Christmas is a period of merriment and everybody wants to enjoy. We just have to take things in moderation. Follow these simple tips to get on Santa's Nice List and receive your well-deserved gift— the gift of longevity and good health.

This article was originally published on Alphaland Atmospheres Issue No. 5

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