Healthy Holiday Strategies

Educational

Staying Grounded in Your Health During the Holidays

The holidays bring joy, celebration, and…a lot of chaos. Food is everywhere, routines shift, and it can feel tempting to push your health goals aside until January. But you do not need to start over every New Year. A few intentional habits can keep you feeling strong, steady, and in control.

Navigating Alcohol With Purpose

Alcohol is part of many celebrations, but understanding its impact helps you make choices that support your goals. It lowers inhibitions, spikes blood sugar, disrupts sleep, and can slow muscle recovery. If you choose to drink:

Eat protein first
Alternate alcohol with water
Choose sparkling water for something festive without alcohol
Decide your limit before you arrive

Eating With Intention

Unpredictable food environments are common this time of year. A protein-first mindset gives you structure no matter where you are.

Simple strategies:

Eat a protein-forward snack before events (I often have Greek yogurt with walnuts and a touch of honey)
Use the plate method: protein, then vegetables, then one starch
Choose your holiday treats intentionally
Slow down and savor every bit

These small shifts steady blood sugar and curb cravings while still allowing you to enjoy the foods you love.

Staying Consistent with Movement

Movement shouldn’t disappear during the holidays. The goal is consistency—not perfect workouts each week.

Realistic ways to stay active:

10–15-minute strength sessions
Short post-meal walks
Micro-movements throughout the day (stairs, carrying groceries, quick bodyweight sets)

I schedule protein at every meal, a walk after my main meal and a daily workout of strength and cardio. These anchors create stability in an unpredictable season.

When Your Routine Slips

Nothing is lost. A healthy lifestyle is built on resilience, not perfection.

To reset quickly: