My 5 Favorite Simple Tips for a Healthier Holiday Season

The holidays are meant to be a time of joy and connection, but let’s be honest—they can also be full of stress, overindulgence, and putting your health on the back burner. But here’s the truth: you don’t have to sacrifice your goals or well-being during this season! In fact, this holiday season can be the one where you stay on track, feeling energized and healthy—without missing out on the fun. Here are my favorite 5 simple, realistic tips to help you navigate the holidays while still feeling your best.

Tip 1: Prioritize Protein and Healthy Fats at Every Meal

• Why it’s important: Protein and healthy fats help keep blood sugar balanced, stabilize energy, and curb cravings, making them your best defense against holiday snacks.
• How to implement it:
• At every meal, fill half your plate with non-starchy veggies (think greens, cruciferous veggies) and include a protein source (chicken, turkey, eggs, beans, etc.) along with healthy fats (avocado, nuts, olive oil).
• Avoid going into big meals hungry—this will help you eat mindfully and resist overeating.
• Simple snack ideas: boiled eggs, hummus with veggies, or a handful of nuts with a piece of fruit.
• BONUS: Start your day with protein, it will help your energy stay balanced all day AND help blunt those cravings. 

Tip 2: Keep Stress in Check with Mini Mindfulness Breaks

• Why it’s important: Stress is a major culprit in holiday chaos, and it can lead to poor eating habits, disrupted sleep, and even make cravings worse. Managing your stress is key to staying healthy.
• How to implement it:
• Schedule at least 5-minute mindfulness breaks throughout your day. Close your eyes, focus on your breathing, and let go of any tension.
• If stress spikes during family gatherings or holiday parties, step outside for a minute or find a quiet corner to reset.
• Practice deep belly breathing for 2 minutes. This can activate your parasympathetic nervous system (your body’s “rest and digest” mode), which reduces stress.

Tip 3: Set Boundaries to Protect Your Energy

• Why it’s important: The holidays can stretch us thin with endless commitments, from parties to family gatherings to last-minute errands. Setting boundaries helps you protect your energy and prioritize your well-being.
• How to implement it:
• Say no when necessary: It’s okay to skip events or tasks that don’t align with your priorities or drain you emotionally. Choose quality over quantity when it comes to commitments.
• Create a “non-negotiable” list: Write down 2–3 habits or activities that are essential for your health (e.g., morning walks, meal prepping, or journaling) and stick to them no matter how busy life gets.
• Delegate: Ask for help when you need it. Whether it’s asking a family member to bring a dish to dinner or delegating gift wrapping, share the workload to reduce stress.
• “Let me think about it”: This simple phrase buys you time before agreeing to something that might not fit your priorities.

Setting boundaries isn’t selfish—it’s an act of self-care that helps you show up as your best self. By honoring your needs, you can enjoy the holidays without burnout. When you feel stressed out, you will be more likely to reach for the quick sugary fix, avoid exercise, and experience poor sleep. All of these set you back in your health goals. You can still show up for others AND protect your own boundaries. 

Tip 4: Move EVERY DAY, Even If It’s Just for 10 Minutes

• Why it’s important: Physical activity doesn’t have to be a full workout. Staying active during the holidays helps regulate your metabolism, improve your mood, and keep your immune system strong.
• How to implement it:
• If you can’t commit to a full workout, start with 10-minute bursts of activity. A quick walk after meals, 5-minute stretching breaks, or a short burst of yoga are all great ways to stay active.
• Get the family involved! Take a walk after dinner, or play an outdoor game. Not only does it help with digestion and blood sugar regulation, but it also creates fun, memorable moments.

Tip 5: Plan Ahead and Be Intentional

• Why it’s important: Success is not an accident. The more you plan, the easier it will be to make healthier choices when temptation strikes.
• How to implement it:
• Meal prep for busy days or make a plan for holiday meals. That way, you’re not scrambling for unhealthy options when you’re rushed.
• Set intentions for social gatherings. Have a plan for how you’ll enjoy yourself without overindulging—whether that’s setting a limit on cocktails, eating a healthy snack before the event, or knowing your favorite dish and sticking to that.
• If you're hosting, prepare healthier versions of classic holiday dishes. You’ll feel good about feeding your guests nourishing food while still enjoying all the flavor.

The holidays don’t have to derail your health journey. By making simple adjustments, you can stay on track and enjoy all the fun, connection, and food that comes with the season—without sacrificing your well-being. This year, choose to approach the holidays with intention, balance, and self-care. You deserve to feel amazing no matter what time of year it is!

I'm rooting for you!

Katie