Healthy Holidays: Practical Tips for Sticking to Your Goals
The holiday season brings opportunities to celebrate and connect—but it can also challenge your health goals. From indulgent meals to jam-packed schedules, it’s easy to feel out of balance. Plus, if you have a history of all-or-nothing thinking, this is the time of year when you might say, “Forget it. I’ll just start over in January.” Luckily, these practical tips can help you enjoy the festivities while staying healthy, energized, and grounded.
You’ll need plenty of energy to keep up with all the gatherings and merriment. Focus on colorful vegetables, fruits, lean proteins, healthy fats (like nuts, seeds, and avocados), and whole grains to fuel your body with essential nutrients. Avoid relying on sugar and caffeine as a pick-me-up since the effects are short-lived and leave you feeling drained.
Fill half of your plate with vegetables. Then, add lean protein to one-quarter of the plate and complex carbohydrates for the remaining one-quarter. This combination helps stabilize blood sugar levels and keeps you full longer. And, of course, skip the massive plates. Use a 9-inch plate to keep your portions in check.
Eating regular, balanced meals throughout the day keeps your energy steady while preventing overeating at holiday gatherings (and over-buying at the grocery store). If you forget to eat when you get busy or stressed, set recurring alarms on your phone.
Give multitasking a break. Savor your food, chew slowly, and heed your hunger and fullness cues. Pay attention to how your food looks, tastes, feels, and smells. This intentional practice helps you enjoy healthy meals, snacks, and treats without overindulging.
Stay Hydrated
Drink water throughout the day to reduce cravings, support digestion, and maintain energy. A glass of water before meals can also help with portion control. Most adults should aim for at least 64 ounces.
Avoid grazing near the buffet table, charcuterie board, or appetizer spread. An endless supply of tasty options makes it too easy to overdo it, especially if you’re distracted while talking with others. Take a plate, choose your favorites, and step back to enjoy your selections mindfully.
Before attending a gathering, review what’s offered and decide ahead of time what you’ll eat. Once you’re there, don’t second-guess yourself. Stick to your plan and congratulate yourself on prioritizing your health while still enjoying the festivities.
If you’re attending a party, offer to bring a healthy dish you enjoy. This ensures you’ll have at least one nourishing option. My family and friends love my Cranberry Farro Salad so much that they started calling it “crack salad.” It’s proof that healthy dishes can be a huge hit (and might even become a family tradition)!
It’s okay to politely decline food or drinks that don’t align with your goals. You don’t have to give an extensive explanation or feel guilty. A simple “No, thank you” is enough. If someone pushes you, share that you’re sticking to your health goals.
Walk, stretch, or fit in a quick workout daily. Movement helps manage stress, boosts mood, and maintains your energy levels. And don’t forget about strength training to build muscle, which has the bonus effect of increasing your metabolism.
Aim for 7–8 hours of quality sleep per night to support your immune system, hormone balance, and emotional stability. The 3-2-1 rule can make this easier. Three hours before bed, stop eating and drinking alcohol. Quit working two hours for bed. Lastly, avoid screens one hour before bed.
Use mindfulness practices, deep breathing, yoga, or prayerful meditation to stay calm and grounded during the holiday pressures. Walking while focusing on your breathing is an excellent active meditation practice that helps you reach your movement goals at the same time.
If you’re eating more decadent foods than usual, consider probiotics or digestive enzymes to keep your gut happy.
Natural remedies like ashwagandha or holy basil can help manage stress and support overall well-being. Of course, always speak with a professional before adding adaptogens to your daily routine.
Nuts, seeds, or fresh fruit can help you avoid impulsive eating of less nutritious options. Pre-portion nuts and seeds into individual servings or stick with a closed handful.
Opt for sparkling water with a splash of citrus instead of sugary beverages or excessive alcohol to stay hydrated and avoid empty calories.
Shift your attention from food to meaningful interactions with loved ones. Enjoying the company of family and friends can be just as fulfilling as a delicious meal.
Reflect on positive moments daily to support your emotional health. A gratitude journal or simply pausing to appreciate the present can elevate your holiday experience.
By integrating these tips into your holiday routine, you can enjoy the season’s celebrations without sacrificing your health and wellness. May your holiday season be filled with nourishment, connection, and joy!
February is Heart Health Month, a time dedicated to raising awareness about cardiovascular wellness and…
It’s January, and with the new year comes that annual rush of energy to start…
Bright colors, bold flavors, and contrasting textures define this seasonal Winter Salad. Here, you’ll find…
Combining pears with parsley in a vinaigrette may sound unusual, but it’s highly flavorful and…
The holiday season is upon us, which means a whirlwind of travel plans, packed airports,…
Relying on supplement advice from “Dr. Google” or the latest social media influencers can have…