It’s the most wonderful time of the year!—when celebrations, gatherings, and yummy holiday food and drink seem to be around every corner. For many people, it can feel like they have to make a choice between indulging in holiday traditions and staying committed to their health goals. But, here's the good news: they aren’t mutually exclusive! With a little mindful planning and a lot of self-compassion, you can savor the season’s joys without feeling like you’ve fallen off track and abandoned your health goals.
1. Set Realistic Expectations
Let’s get one thing straight: perfection isn’t the goal here! Let me say it again, perfection isn’t the goal here. The holidays come with their own unique challenges and joys. Instead of aiming to strictly follow every health guideline, consider shifting your focus to maintenance and stability. Maybe it’s about simply feeling good, staying energized, or maintaining a consistent routine. Allowing yourself some flexibility can drastically reduce stress and help you better enjoy the holiday moments without feelings of guilt or shame.
2. Mindful Eating—I Promise It’s a Game-Changer!
One of the best ways to enjoy holiday meals without guilt is by eating mindfully. Slow down, savor each bite, and truly taste what you’re eating. When faced with a table of tempting dishes, check in with yourself before loading up your plate. Are you truly hungry? Start with smaller portions and aim to fill half of your plate with veggies. This leaves room to enjoy other favorites without overdoing it.
It’s also worth having a game plan for indulgences. I absolutely love my Grandma’s famous pie! So, I have a slice and enjoy every moment of it! Try giving yourself permission to relish those special treats, and let go of any guilt. Remember, one meal is just a blip on the radar—it’s actually the cumulative habits that matter most.
3. Make Physical Activity Part of the Fun
Between shopping, traveling, and gatherings, holiday schedules can be hectic. While it might be tempting to skip workouts, staying active can help reduce stress, boost energy levels, and even enhance mood. But this doesn’t have to mean hitting the gym for hours on end. Instead, find creative ways to incorporate movement into your holiday routine.
Consider a brisk walk with family, an impromptu dance party, or a short online workout (did someone say Peloton?!). Even everyday activities like decorating or cleaning up after a gathering can help keep you moving. The key is to focus on staying active, not achieving peak performance.
4. Prioritize Self-Care and Stress Management
The holidays can be as stressful as they are joyful, and stress can impact your overall health and wellbeing. Prioritize self-care to help you stay balanced during this busy time. Start by setting healthy boundaries and knowing when to say “no” to overwhelming commitments. This might mean choosing to spend an evening relaxing rather than attending a fifth holiday party in a week.
Be mindful of the basics, too: getting enough sleep, staying hydrated, and taking moments of downtime to breathe and reset can all go a long way. Consider incorporating stress-relief practices such as meditation, stretching, or simply spending time on activities you genuinely enjoy.
5. Ditch the Guilt and Embrace Balance
Let’s be honest—the holidays only come once a year. It’s normal to indulge a bit, and it’s okay to enjoy yourself! The key is to keep things balanced and avoid letting guilt take over. Remind yourself that one indulgent meal or an extra cookie isn’t the end of the world. What truly counts is how you bounce back and continue making healthful choices.
If you’re mindful and intentional about your choices most of the time, a little indulgence won’t derail your overall goals. Give yourself grace, celebrate the moments that matter, and find joy in the process.
A Few Practical Tips to Help You Along the Way
Stay hydrated: Sometimes thirst can mask itself as hunger. Drink plenty of water, especially when you’re surrounded by salty and sweet holiday fare.
Eat a healthy snack beforehand: If you’re heading to a party, have a nutritious snack combined with protein and fiber. This can help curb the urge to overeat.
Get creative with recipes: There are countless ways to make your favorite holiday dishes lighter without sacrificing flavor. Explore swaps and experiment in the kitchen!
Find an accountability partner (that’s me!!): Share your goals with a friend, family member or REGISTERED DIETITIAN. Support can be a great motivator.
Conclusion
Navigating the holidays while keeping your health goals intact is all about finding balance, being mindful, and enjoying what matters most. It’s okay to loosen the reins, so long as you do so intentionally and compassionately. So, here’s to a holiday season filled with joy, health, and delicious moments!
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