Tips for Healthy Holiday Eating & Well-being

For most people, the holiday season is a joyful time for celebrating with friends and family, savouring delightful meals, and creating cherished memories. 

Unfortunately, the holidays can challenge maintaining healthy habits with tempting sweets and rich foods at every turn. But it’s still possible to prioritize your health and well-being. With some planning and mindful self-care, you can triumph with your healthy lifestyle and enjoy the festivities. 

This year, you don’t have to let the holidays wreck your health - you can continue your healthy lifestyle with these 9 helpful tips.

1. Focus on Self-Care

• Lack of sleep disrupts hormones that regulate hunger and fullness cues. Aim for 7-9 hours of restful sleep each night to support your overall well-being. And be sure to make time for relaxing activities you enjoy like taking a hot bath, reading your favourite book, or meditating - even for 10 minutes. Taking care of yourself will help you make healthier choices in other areas of your life, as well.

“Heart Math can help you manage emotional challenges during the holidays. But this technology can aid in well-being all year long to help you navigate the complex range of emotions that may arise daily.” Kelly

2. Bring a Nutritious Dish  

• If you’re heading to a house party or holiday potluck, offer to bring a healthy dish like a vibrant vegetable tray, fresh fruit salad, or a quality protein like turkey meatballs. That way, you’ll have at least one nutritious option to enjoy. As a bonus, sharing the recipe may inspire others and help them see that healthy food can be delicious!

“Embrace a variety of nutrient-dense foods, including colourful organic fruits and vegetables, lean proteins, and whole grains, to ensure you receive a broad spectrum of essential nutrients during the holiday season.” Kelly

3. Stay Hydrated  

• Ensure you drink plenty of water or opt for unsweetened tea or coffee. Two of my favourite ways to stay hydrated include drinking a large glass of water with freshly squeezed lemon each morning (before my morning coffee) and enjoying the occasional electrolyte drink. When choosing electrolytes or hydration mixes, be sure to pick one without added sugars.

“Proper hydration can help prevent overeating and reduce bloating. Avoid calorie-laden alcoholic or sugary beverages and opt for refreshing sparkling water instead.” Kelly

4. Don’t Skip Meals

• Arrive at holiday parties on a full stomach by having a small, protein-rich snack like yogurt or hummus and veggies beforehand.

“Eating ahead will help prevent overindulging in treats. It’s much easier to overindulge when you’re already hungry.” Kelly

 5. Practice Mindful Eating

• Before filling your plate, survey all available food choices and select healthier picks like vegetables, lean meats, and plant-based proteins. Use a smaller plate to control portions. Slow down, let your senses savour each bite, and tune into physical fullness signals.

“Engage in mindful eating practices, such as paying attention to appetite and fullness cues, savouring each bite, and being present during meals. Additionally, promoting intuitive eating principles can support a healthy relationship with food and positive eating behaviours.” Kelly

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6. Watch the Sweets  

• When faced with tables full of cakes, cookies, and other goodies, it’s easy to overload on sugar and calories. Before indulging, have at least a few bites of protein to help mitigate a big spike in blood sugars. Alternatively, consider whole fruit as a naturally sweet and nutritious dessert option.

“Allow yourself one or two small treats out of the whole batch, then avoid the rest of the dessert table.” Kelly

7. Stay Active 

• Include physical activity into your holiday routine to maintain your well-being. Plan active outings like taking a family walk after a large meal to support digestion and metabolism. Engage in enjoyable activities like video game tournaments or festive dance parties with kids and family members to stay active and connected.

“Incorporating physical activity into holiday routines can maintain overall well-being.” Kelly

FAQ

8. Allow Some Indulgences

•  Allow a small serving of your favourite dishes, then shift your focus to the company and conversation rather than lingering near the food.

“Depriving yourself completely can backfire.” Kelly

9. Navigating Emotional Challenges During the Holidays

• While the holidays are known for joy and excitement, they can also evoke a range of emotions, from nostalgia and happiness to stress and loneliness. These feelings can sometimes lead to overindulgence and a sense of regret in the aftermath. It’s crucial to acknowledge and manage these emotions with resilience and grace. By practicing self-care, seeking support when needed, and nurturing emotional well-being, you can navigate this complex time with a sense of balance and positivity.

“Please seek professional mental health support support when needed.” Kelly

Conclusion

By following these science-backed tips, you can savour the holiday season while still prioritizing your health and well-being. Enjoy the season, but enter it mindfully. 

For personalized guidance on maintaining a healthy lifestyle during the holidays (or any time of year), please get in touch with me for professional support and advice. Here’s to a joyful and health-conscious holiday season!

Most importantly, have fun and enjoy yourself this holiday season while considering your unique needs to maintain health and well-being.

Thank you for reading and I’ll be back with more healthy tips in the new year!

Recipe Ideas

Consider embracing the holiday season as a time to explore new and wholesome recipes. Below, I’ve included a couple of health-focused and delightful recipe ideas that prove healthier eating doesn’t have to be boring! Give them a try to complement your journey toward a health-conscious holiday season (click on the images for the recipe):

What are some of your favourite strategies for maintaining a healthy and vivacious lifestyle during the holiday season? How do you balance indulgence with nutritious choices? Please share your thoughts, experiences and insights in the comments below to inspire others on their wellness journey!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.