The holiday season is a time for joy, connection, and, of course, delicious food! But it can also bring the challenge of maintaining healthy habits such as not overindulging and managing stress. To help take a step from the overwhelming tasks at hand this season, here are some practical tips to help you enjoy this time filled with fun and festive meals without stress or guilt!
Start Your Day with Nutrient Density
Begin each day with a nutrient-rich breakfast that includes protein, healthy fats, and fiber. This helps stabilize blood sugar and curb cravings later in the day. The way we start our day, is how we tend to go on throughout it, so if we make good choices that help us feel energized and nourished, we will likely make better choices the rest of the day.
Practice Mindful Eating
Take time to savor each bite, paying attention to flavors and textures. Eating slowly allows your body to recognize fullness, helping prevent overeating. I tend to be a fast eater and so I have had to put into practice putting my fork down in between bites and chewing well before picking it back up again for the next bite. It also can be helpful to take a few deep breaths during that time to recenter and be present during the meal.
Stay Hydrated
Sometimes, thirst is mistaken for hunger. Keep a glass of water or herbal tea handy and filled throughout the busy day. Aim to drink at least half your body weight in ounces of water each day. To keep it fun, add a slice of lemon, lime, cucumber, or mint leaves, or shake up your favorite low-sugar mocktail to share with family and friends!
Prioritize Whole Foods
Fill most of your plate with whole foods like vegetables, proteins, and healthy fats before reaching for indulgent treats. This will ensure you get some good nourishment to keep you energetic and present and leave the perfect amount of room for dessert. If it helps to have more structure, aim to follow the “80/20 rule”—80% whole foods/on your normal diet plan and 20% special treat.
Don’t Skip Meals to “Save Calories”
Skipping meals often leads to overeating later, and can cause an energy crash, causing sugar cravings. Maintain regular meal or snack times to keep your metabolism steady and avoid extreme hunger. This can include having some nutrient dense snacks such as fruit and nuts or some cheese to fill you with fat + fiber before heading out to your holiday parties, so you do not show up starving and ready to eat anything in front of you!
Keep Moving
Stay active to boost your mood and metabolism. Even a short walk after a meal can aid digestion and reduce cravings. This also has been shown to help maintain a good blood sugar level after meals.
Manage Stress and Prioritize Sleep
Stress and lack of sleep can increase cravings for sugary and fatty foods due to your body craving energy. Prioritize relaxation and aim for 7-9 hours of sleep each night. If it helps, you can also set some reminders on your phone during the day to remind you to take a step back and breathe, acting as a little reset during a busy season.
Remember: Balance Over Perfection
Enjoying the holiday season doesn’t mean you have to be perfect. Focus on making conscious choices and allow yourself to enjoy without guilt. If you find yourself getting more stressed or anxious and you need more support, we are here for you! Consider setting up a call or visit with us to help you stay accountable or talk through some more personalized strategies going into the new year, We are here to help you restore joy through nutrition!
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
