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    Breakfast for Improved Mood and Memory

    Whole grain waffle with almond butter
    Vitamin C -- citrus juice
    Oatmeal with banana and skim milk
    Slice of multigrain toast
    Green tea or even a cup of coffee (we won't tell)

    On-the-Go Snack

    Half a bagel with peanut butter
    A no-fat yogurt, preferably plain with berries you toss in

    Lunch to Keep You Calm

    Big salad with dressing on the side (dip each bite, don't dump on salad)
    Hummus on a pita
    Veggie wrap with plenty of leftover turkey

    Pre-Dinner Snack

    Some lightly salted edamame (soybeans)
    Two mini-rice cakes with cottage cheese and a sprinkle of crab seasoning
    Handful of walnuts

    Dinner to Relax You

    Meatless marinara and pasta with veggies thrown in
    Slice of whole-grain bread
    Chinese steamed veggies and rice, sauce on the side
    Spinach burrito with plenty of salsa
    Couscous with falafel

    If you wouldn't know a couscous if it bit you back, Duyff has other suggestions for making the three-meal-a-day obligation easier during the holidays. "Make everything quick and easy," she says. "You need time to chill with your family." Pick up a cookbook full of five-minute recipes.

    And, of course, indulge in some comfort food. Without stress, comfort food would not have been invented and we would all be the poorer for it. "When you're stressed, you want to go back to the time 'when'" -- when life was simpler, when things tasted better, when you didn't know what you do now. This can vary by generation, Duyff points out. Comfort food for a baby boomer might be meatloaf, for a younger person, sushi or pizza.

    If you like creamy soups and chowders, cut the damage a little by using evaporated skim milk or canned pumpkin as a thickener. Substitute apple juice for sugar or fluids in cakes.

    If you can't cut the calories and fat without desecrating your comfort item, dish up a serving in advance and put the rest away.

    Just keep your eye on the prize. You and your family will feel more cheerful during the holiday fun -- and when you do stop in front of the shellfish platter on the buffet table, you will be glad you had tuna with sunflower seeds for lunch. More room for stress-free lobster! Yum!

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