Staying Healthy for the Holidays

The holiday season is a time of joy, celebration, and let's be honest - temptation. From rich meals to festive treats and drinks, it can be easy to fall off a track with your health goals. The good news is you can enjoy the holidays without derailing your well-being. As a health coach, I'm here to share strategies that help you stay healthy, have fun, and enjoy the season to the fullest.

Focus on Small Adjustments

The holidays are about relaxing and having fun, and trying to stick to a rigid health plan can lead to stress and frustration as well as a feeling of guilt or failure if you go astray. Instead of aiming for perfection, or completely letting loose, think about making small adjustments that fit your current lifestyle. This might mean swapping out one sugary drink for water, adding an extra serving of vegetables on your plate, or making a slightly healthier version of dessert. These changes may seem small, but overtime they add up to big improvements without feeling like you're missing out.

TIP: If you're used to indulging in holiday treats at every event, try limiting yourself to one or two occasions where you can really want to enjoy them. This small adjustment keeps you engaged in the season without overindulging.

Savor Your Food

One of the simplest ways to stay on track with healthy eating is to savor your food rather than rushing through meals. The holidays can often lead to mindless snacking, especially when you're in a social setting, but taking the time to enjoy each bite can help you feel more satisfied and in control. When you slow down and truly taste your food, you're less likely to overeat and it becomes easier to avoid the temptation of mindless grazing.

TIP: Try putting your fork down between some of your bits, engaging in conversation, or simply taking a few deep breaths while eating. These mindful practices help you focus on the enjoyment of your food and allow your body to signal when its full.

Shift the Focus from Food to Fun

The holidays don't have to revolve around food. In fact, some of the best memories are made through activities that don't involve extra meals or snacks. Try to focus on games, outdoor activities, crafts or experiences that bring people together without the need for extra food. Let your creativity shine here! Whether it's playing sequence, going for a walk in the snow, or doing a fun DIY or project at home, shifting your attention to non-food-related activities will help keep your health goals in check while still having a blast.

TIP: Create a new tradition this year that doesn't involve food, like a family game night, or a friendly holiday scavenger hunt. You'll create lasting memories while engaging in enjoyable activities that help keep your mind off excess eating.

Find a Balance with Holiday Meals

Instead of feeling like every meal during the holidays must be indulgent, you can strike a balance by adding a healthy, nutrient-dense foods to your plate alongside the more traditional holiday options. For example, if you're attending a big dinner, try filling half your plate with vegetables and lean proteins and save the other half for your favorite festive dishes. This ensures your nourishing your body with the nutrients it needs while still enjoying the holiday flavors you love.

TIP: When hosting or bringing food to a gathering, consider making a healthier version of traditional favorites. A quinoa salad with roasted vegetables or some cauliflower in your mashed potatoes can provide familiar flavors with a nutritious twist.

Be Active in Ways That Feel Fun

Exercise doesn't always have to involve a structured workout. The holidays are a great time to stay active with family and friends through fun, engaging activities that don't feel like exercise. Go ice skating, take a walk through a Christmas lights display, go tobogganing or dance it out! These activities can keep you moving without the pressure of hitting the gym or sticking to a specific workout plan.

TIP: Organize a "holiday" walk or a family snowman building competition to get everyone moving together. Even small amounts of activity can make a big difference in your energy and mood during this busy season.

Listen to Your Body and Rest When Needed

It's easy to get caught up in the hustle and bustle of the holidays, but it's essential to listen to your body. If you're feeling tired, take a break or prioritize sleep. Rest is critical for supporting your immune system and overall well-being and it also helps manage stress. Remember, progress isn't just about being active or eating healthy - it's also about giving your body the rest it needs to recharge. Just like the seasons experience growth, energy, release and rest, so too do we, and it's important to honor the phase that winter brings to us.

TIP: Set aside time for yourself each day, even if it's just 10 minutes to relax, breathe, meditate or take a power nap. Your body will thank you and you'll feel more energized for the next holiday activity or gathering.

Enjoy Your Favorite Treats

Real talk - holiday treats are a big part of the season, and it's ok to enjoy them! The key is mindfulness. Instead of mindlessly snacking or overeating, savor each treat, take your time, and fully enjoy the experience. When you eat with intention, you're less likely to overindulge and more likely to appreciate what you're having.

TIP: When faced with multiple dessert options, choose the one that you're most excited about and really enjoy it. Then, move on to an activity or conversation that keeps you engaged, rather than going back for extra snacks.

Final Thoughts - Progress, Not Perfection

This is my mantra for most things, but it certainly applies here. The holidays are a time for connection, joy, and making memories, not a time to stress over perfection. By focusing on small, thoughtful adjustments and shifting some of the focus away from food, you can enjoy the season while staying aligned with your health goals. Remember, it's about making progress and taking steps relative to where you are at in your journey now. these choices have to work for you, no matter where you're starting from.

What are some of your go-to strategies during the holidays? I'd love to hear your tips and ideas for making the season both enjoyable and balanced. Let me know in the comments!

Here's to a healthy, fun and memorable season. Wishing you Happy Holidays from Sarah Gold Wellness!

Love & Gratitude,

Sarah