The holiday season can challenge your health goals with an abundance of tempting, calorie-dense foods and busy schedules. It’s no surprise that between mid-November and mid-January, adults often experience weight gain -- shockingly, this is true even if you are actively working to lose or maintain weight. While gaining a few pounds during the holidays isn’t catastrophic, it can add stress. Also, for those with chronic illness or specific health challenges, food-centric gatherings can be innately stressful but especially because they can create pressure to eat more or eat differently. However, it’s possible to enjoy the festivities, create cherished memories AND support your health!
The key is to find balance. By implementing practical strategies, you can enjoy holiday meals, minimize stress around food, and maintain your health goals. Let’s look at some common holiday eating challenges and then explore clear, actionable strategies to holiday eating that won’t sacrifice your health.
Common Holiday Eating Challenges
Holidays bring several challenges to maintaining healthy eating habits:
- Overindulgence: Large plates and endless food options can lead to overeating. Filling up your plate, even with small portions, can result in consuming more than intended.
- Processed Foods: Many holiday dishes are high in sugar, gluten, refined carbs, fats, and additives, which can leave you feeling sluggish and bloated or in pain and digestive distress!
- Hydration: Sugary drinks, alcohol, and seasonal beverages pack in additional calories and make it easy to overlook water, leading to bloating, weight gain and dehydration.
- Stress: The hustle and bustle of holiday events can trigger emotional eating or a return to unhealthy habits. The holiday season itself can trigger emotional eating due to sadness, loneliness, grief, etc. Also, whether hosting or attending gatherings, the energy needed to plan, prep and interact can be stressful.
By understanding these challenges, you can take steps to overcome them and stay aligned with your health goals.
The secret to combat those common holiday eating challenges is a three-part strategy!
#1, All Season Long
Support yourself with a flexible mindset and self-care.
- Ditch the “all or nothing” mindset and any “stinking thinking” that labels food choices as “bad” or “naughty” because it’s normal and completely okay to enjoy different foods and different patterns of eating during special occasions. You can enjoy the holiday season AND honor your health.
- Throughout the season, schedule self-care activities, such as a relaxing bath or a quiet walk. Connect with a trusted friend or therapist for deeper support if needed. If you know you will be triggered, you can help avoid emotional eating by addressing stress in non-food-related ways.
#2, BEFORE events and gatherings
Set yourself up for success!
- If it’s appropriate, prepare a healthy-ish option to bring a share. This can be a lifesaver if you have special dietary needs or food allergies.
- Eat something at home so you are not starving when you get there. A small cup of lentils and quinoa, apple slices with nut butter or a protein packed smoothie are great pre-party fuel. This is especially helpful for those with food allergies and sensitivities or special dietary needs because you can attend the event without feeling like you’re ready to gnaw off your arm and can instead focus on the festivities.
- Drink water throughout the day so you’re hydrated.
- Pro tip: if you have special dietary needs, pack a snack. In the event there are no safe choices at the event, you will have a little something!
#3, DURING your event
Hydration, balance and boundaries can make any gathering a healthy one!
- Start with water! Alternate any alcoholic or sugary drinks with a glass of water. Mocktails like seltzer, a splash of cranberry juice and a twist of lime are not only festive but also delicious and healthy!
- Choose smaller plates to control portions.
- Fill your plate strategically. Prioritizing veggies and lean proteins can support balanced blood sugar and help you feel full and satisfied. That can make it easier to enjoy some treats and sweets without feeling like you’ve come undone!
- If you have specific dietary needs, continue to honor them by making choices that you know are good for your body. No food is worth a flare. If there are no safe choices to eat, focus on staying hydrated.
- Talk about the special foods – find out more about Aunt Mary’s famous stuffing or talk about your favorite food memories. Often the memory is as nourishing as the food!
- You don’t have to skip dessert. Unless you’re full, check in with yourself and decide if dessert is something you want. It may not be… but if it is, ENJOY it! Opt for a small serving if you’ve had an evening of grazing or a big meal.
After-care
If you wake up feeling tired, wired, bloated, inflamed, in pain… tap into these strategies to get relief:
- Hydrate. Warm water with lemon or ginger can help ease digestive discomfort and promote peristalsis to help you poop! Proper hydration also helps your liver flush out and metabolize alcohol, caffeine, additives, etc and can ease that wired, tired, yuck feeling.
- Chew your food thoroughly or try blended soups or simple smoothies to help your digestion get back on track.
- Choose anti-inflammatory foods that meet your dietary needs. My go-to’s include fresh herbs, ginger, garlic, salmon, arugula, miso soup, and kitchari but yours may be different.
- Take some slow, deep breaths. Laugh. Move your body. Bounce. Break a sweat if you are able. Gentle movement and bouncing helps pump lymph throughout the body which promotes faster recovery. Breathing and sweating help your body excrete toxins and waste. Laughter creates endorphins, boosts metabolism, helps your immune system and more. So, breathe, laugh, move, sweat.
Here's to a happy and healthy holiday season! Nourish yourself, eat good food, support yourself and your health!
For Personalized Nutrition and Health Coaching Support
With over 15 years in practice, Sarah Lawrence brings you a blend of expertise as a Functional Nutrition & Lifestyle Practitioner, Holistic Health Coach, Aromatherapist, Reiki Master, and Laughter Yoga Teacher. Embodying the essence of "Partnership with a Purpose," Sarah crafts transformative health journeys using personalized strategies to optimize your relationship with food and everything else that nourishes you.
Isn’t it time for you to thrive? Schedule a free discovery call with Sarah to learn how we can use simple strategies and customized support to reach your goals without deprivation or dieting. Let’s figure out what fuels you so you can thrive in 2025! Click here and schedule: https://p.bttr.to/3bxdPEE
