Working towards health goals during the holidays…. is that even a thing? I’m here to tell you, yes, it absolutely can be! During the busy holiday season, it can be all too easy to let your healthy habits fall by the wayside and wait until January 1 rolls around. But… we all know how that goes, right? Instead of throwing it all out the window, what if I told you that you could have both? Yes… you can balance your health goals with holiday enjoyment! Come along as I share some tips for staying on track during the holidays.
Whether your goal is to reduce inflammation, find a more comfortable body weight, or simply feel better, you can make progress during the holiday season. With a few simple tricks and tips, you’ll be able to find enjoyment in the holiday season and feel good about the choices you’re making. If you’re ready to try something new this year and commit to taking care of yourself, you’re in the right place! Let’s get started crafting a plan for holiday wellness.
Step One: Focus on Wellness All Month Long
So here’s the thing friends, the holidays are only a handful of days in the month. In order to continue working towards our health goals, we must be mindful of this fact. We can’t treat every day like a holiday and expect stellar results, right? Now, don’t worry – this doesn’t mean we’re nixing all of the holiday fun either. What if I told you there’s a way that you could be mindful, without losing your mind?
It’s true! There are a few things you can do that will help you feel your best through the holidays, prioritize your health, and keep your sanity in the process. Try weaving these things into your routine each day and I know you’ll be off to a great start.
Nourish Your Body with Real Foods
Nourishing your body is important, especially during the holidays. This one is so important when we have all the extra goodies floating around during celebratory seasons. Focus on eating healthy, nourishing, anti-inflammatory meals every day. What is considered anti-inflammatory will vary for each person, but as a general rule of thumb, you’ll want to reduce ultra-processed foods, refined carbohydrates, inflammatory oils, and added sugars.
This also means making sure you’ve got protein and fiber on your plate at each meal. These two things will ensure that your blood sugar is stable, you’re feeding your gut microbiome, and you’re well-fueled to take on the holiday madness. Not to mention, this combo will help to bring any extra inflammation from sugar or special holiday foods back down too. Since we have so many extra things going on during the holidays, I like to keep weeknight meals extra simple. If you need some simple meal-planning tips to help get you through this busy time make sure to read this post next.
Stay Well Hydrated
Are you drinking enough water throughout the day? Many of us aren’t and it can get even trickier when the weather cools down and hot cocoa sounds more appealing! But with that said, staying hydrated is especially important during the holidays when we are taking in more sodium and sugary treats than we normally do. We need the water in our bodies to flush out toxins and keep our lymphatic system flowing.
The easiest way to ensure that you stay well hydrated is by putting a pitcher that contains the amount you’re shooting for front and center. I keep mine right on the counter to remind me to pour a glass every time I walk by. You can also get fancy and add some sliced fruit or herbs for some extra flavor.
Prioritize Movement and Conservative Therapies
Now hear me out, I know that this time of year is crazy busy. But, I also know that if I put movement and all my conservative therapies on hold until the new year, I’ll likely be feeling pretty inflamed come January 1. So even though time is limited, find ways to keep these in your daily routine. Even if you don’t have as much time as usual, it all counts! Here are some of the things I like to do during December:
- 10-minute walk with my dog before my work day & after dinner
- 10-minute rebounder session with light weights
- 10-minutes of yoga or meditation
- 15-minute Epsom salt soak
- compression pump session right before bed to relax (I alternate top and bottom to make the most of my time)
These things don’t have to take a lot of time, but they pack a big impact on reducing inflammation and swelling. Try to include at least one form of movement and one conservative therapy in your routine every day. Remember, do what you can. Something is better than nothing.
And don’t forget, putting a holiday spin on some of these might make them more fun! For example, have some holiday tea by the tree to unwind and de-stress. Or, enjoy a chilly walk among holiday lights after dinner.
Step One Recap
To recap, there are 3 simple things I recommend weaving into your routine on a daily basis to continue feeling your best. They include:
- Proper Nutrition
- Hydration
- Movement & Conservative Therapies
Focusing on these 3 simple things will make such a big impact on how you feel over the holidays – I promise. So, take some time to pull out your calendar at the beginning of each week and make room for these things. Set reminders on your phone to drink water, take a 10-minute walk, and plan dinners for the week. While these are simple, they are so effective and will help you maintain progress and continue moving forward over the busy holiday season.
Step Two: Use Strategies at Holiday Events
Aside from the daily care you’ll be focusing on throughout the month, I also have 5 strategies to help you feel your best at holiday events. Keep these in mind as you go to parties, dinners, and other holiday festivities.
1. Don’t Go To Holiday Parties Starving
While it can be super tempting to “save calories” by eating less prior to a holiday event, this often backfires! When we skip meals to save calories, we end up ravenous and over-eating on a plethora of holiday indulgences. Combat this by having a satisfying breakfast or lunch before the holiday meal or event. Curious about what I mean by “satisfying’? So glad you asked!
Before your holiday event, plan to eat a meal with a serving of protein and plenty of fiber-rich fruits and vegetables. This combo will help make sure your body is nourished and help you make sound decisions at the event, rather than overeating! It doesn’t need to be anything fancy either! Leftovers from dinner are my usual go-to as well as a simple salad with some protein, hummus and lots of veggies, or even a yogurt parfait with chia seeds and fruit are some great options.
2. Stick to the Plate Rule
When we graze on food or grab handfuls from a tray, we tend to eat more than we really want. This applies to appetizers and the main meal. Putting all the food you want on one plate helps control the eating and portion sizes. To practice this at holiday parties, use the “Plate Rule”. Before you serve yourself, survey all of the food offerings. Think about which foods would be most satisfying to you and make yourself one plate of food making sure to include the things you love. This method will allow you to enjoy your favorites without grazing at the buffet table for longer than you planned.
Take this method a step further by working on being present during your meal. Sit down, take small bites, and chew thoroughly. Put your fork down between bites, drink some water, and enjoy the company of loved ones as you eat your meal.
3. Wait 10 Minutes
Do you ever finish your food and then get up for seconds without missing a beat? We’ve all been there! After we finish a serving of food, it is common to immediately want another serving. Acting on this impulse is a common culprit of overeating when our bodies have had enough. In order to get in tune with your body’s satiety signals, it’s important to allow yourself some time to feel your fullness.
Instead of immediately getting another serving of food, wait 10 minutes and decide if you are really hungry, or if you are just eating to eat. Typically, 10 minutes is enough time to allow food to settle in your stomach and you’ll be able to tell if you’ve had enough. Giving yourself this pause after eating will help you become more in tune with your body signals over time, helping to make sure you eat the right amount of food for you! As an added bonus, this practice is a great way to reduce total caloric intake without actually counting.
4. Drink Plenty of Water
I know I already mentioned this above… but trust me – it’s crucial! Proper hydration is essential for maintaining health goals any time of year but during the holidays it’s especially important! When you’re eating special foods at holiday gatherings, you’re likely consuming far more sodium than you normally would. When we overconsume sodium, water intake is even more essential. Drinking water will help your body flush excess sodium from the kidneys and reduce overall bloating.
Aside from keeping your body functioning well and helping you to beat the bloat, water will also help to curb cravings, allow for increased feelings of satiety, and make sure you don’t mistake the feeling of thirst for hunger. During holiday events it can be easy to forget to drink your water when you’re lost in conversations or busy catching up. Make a conscious effort to hydrate well prior to your event and grab a few glasses of water while you socialize.
5. Make a Plan for the Event
One of the best ways to avoid overeating is to make a plan for what you want to eat during the meal or event. Taking the time to reflect on which foods are the most important to you and which ones can easily be passed on will help you balance your holiday fun with your health goals.
For example, if you really want mashed potatoes or pie, plan to enjoy it. This will mean you’ll need to avoid binging on things you don’t really want to create balance. These items will vary for everyone, so taking some time to think about which foods are most important to you is key to success!
Making the Holidays Work for You
I hope these tips were helpful for you as we enter into the busiest time of the year. As a gentle reminder, the holiDAYS are just that… a few days among many in the month. By prioritizing the daily habits in step one and using the strategies in step two at special events, I know you’ll be in good shape to make amazing progress this year.
This year can be different friend. You don’t have to start 2025 feeling inflamed, uncomfortable, and in search of a diet. Instead, adopt some small habits that will serve you well and allow you to enjoy some seasonal fun too! Happy Holidays!
