In my work with clients, the trickiest time for maintaining our nutrition + lifestyle standards is Halloween through the New Year. It IS possible to enjoy the warmth of family and friends getting together to celebrate the holidays, AND also stay aligned with our health goals.
I have vivid memories of my mom Armella, in all her Swedish glory, and the making + baking of holiday cookies, cakes and candies that began right after Thanksgiving, when she would ask my brothers to bring the marble table top from downstairs up to the kitchen - upon which many of these decadent sweets were made. Crème-filled delicate crispy crêpes, date + raspberry-filled cookies, traditional Swedish potato crêpes known as lefse, divinity, peanut brittle, gingerbread, fudge with nuts + fudge without nuts, sugar cookies, and more.... on top of her famous cinnamon rolls, chocolate chip cookies, and various types of bread and rolls. I don't know about you, but the first thing I would do after walking into my mom's house and giving her a hug, was to go straight to the fridge, then the freezer in the garage to see what sweet delights were in my near-future! And, let's not forget the Party *Chex* Mix that she always made herself with real butter and worcestershire sauce, and that I would devour with joy!
Of course there was an abundance of roast beef, ham and salmon on Christmas Eve and Christmas Day, with lots of vegetables, casseroles, and salads - yes, some were jello! Followed by an array of sweets served with dark coffee and cream, hot toddies and plenty of wine - always lots of laughter and plenty of stories.
I think being a mover all my life, it's hard for me to sit for too many hours at a time - woe is me on a long international flight! - and after a delicious holiday meal I would gather a group together and go out into the cold for a nice post-meal walk. I didn't know at the time, what a healthy habit this is!
Walking after meals is something I do everyday, and encourage my clients to do the same. It helps with digestion, and stabilizes blood sugar, and walking with a friend or partner creates space for connection, laughter and joy. Below are some strategies to help you feel better over the holidays.
1. Prioritize Protein at Every Meal
Eating enough protein helps stabilize blood sugar, support muscle repair and growth, and keep you feeling full longer. Focus on high-quality protein sources like lean meats, fish, eggs, and plant-based proteins. Ensuring adequate protein intake at every meal can help manage cravings and prevent overeating during holiday celebrations.
2. Implement the 80/20 Rule
Aim to eat nutrient-dense foods (like vegetables, lean proteins, and healthy fats) 80% of the time, and leave room for occasional indulgences (like sweets and alcohol) 20% of the time.
3. Move Your Body Regularly, But Stay Flexible
While the holidays often bring a lot of social gatherings, travel, and disruptions to routine, I encourage people to stay active, even if that means adjusting your regular workout routine. Movement—whether it’s a walk, a strength training session, or a yoga class—helps maintain insulin sensitivity, manage stress, and support metabolic health. Stay flexible, even if it's just a few short bursts of activity, like walking after meals or doing a 15-minute HIIT workout.
4. Stay Mindful of Alcohol Consumption
While the holidays often involve social gatherings with alcohol, be mindful of your drinking habits. Alcohol can disrupt metabolism, interfere with sleep quality, and contribute to unnecessary calorie intake. If you do indulge, try alternating alcoholic beverages with water to stay hydrated and prevent overconsumption.
5. Prioritize Sleep and Recovery
During the busy holiday season, it’s easy to sacrifice sleep, but adequate rest is crucial for muscle recovery, hormonal balance, and overall well-being. I recommend consistently getting 7-9 hours per night, to help manage stress and improve sleep quality. Poor sleep can negatively affect appetite regulation, cravings, and metabolic function, so it's important to prioritize sleep even when your schedule becomes hectic.
Bonus #1: Stay Hydrated
Hydration is so important, especially during the holidays when alcohol, salty foods, and travel can lead to dehydration. Drinking plenty of water throughout the day can help keep your hormones balanced, your digestion on track, and your energy levels steady.
Bonus #2: Be Proactive About Stress Management
High stress levels can trigger the release of cortisol, which can negatively impact your metabolism and fat storage. Incorporating practices such as meditation, deep breathing exercises, or taking outdoor walks can help reduce the negative effects of stress.
When it comes to the holidays it’s about balancing indulgence with mindful choices and prioritizing our foundational principles of health. By focusing on balanced nutrition that includes eating whole, nutrient-dense foods, staying hydrated managing blood sugar, stress management, prioritizing quality sleep + stress management, and getting consistent physical activity + movement you can enjoy the holiday season and stay on top of your health goals without feeling deprived or overwhelmed. These strategies promote a holistic and sustainable way of moving through the holiday season while maintaining a healthy, balanced life.
Do you have a strategy to stay balanced during the holidays?
If not, I can help you.
Schedule a free 30-minute discovery call today.
I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
I am currently taking new clients at this time and would love to work with you.
Email me: lisa@lisamarlenethompson.com