10 Tips to Stay on Top of your Health and Nutrition Goals During the Holiday Season

How to meet your weight and health goals during the holiday season.

How do we navigate this chaotic season? People find it crazy when I tell people Nutrition professionals have a slow season in private practice. During the holiday seasons October - December client retention can become difficult due to higher social events etc. Once January comes - it picks back up and clients are back on schedule. I encourage clients to not drop off and to gain control through the holiday season. Don’t wait until January 1.

Here are 10 tips from a clinical nutritionist to stay on top of your health and nutrition goals.

1. Remember - It is now after Thanksgiving, just remember Christmas is only 2 days(Christmas day & Eve), and new years eve is only one night. Take a deep breathe.

2. You don’t have to say yes to everything, when it comes to food. When it comes to appetizers and grazing tables you can say no. Eat prior to your event so you’re not on an empty stomach. Stick to protein, vegetables and fruits.

3. Does your family eat out a lot during the holidays? I always try to focus on high protein and vegetable meals. Skip the white starch, white rice, rolls etc.

4. When going to a potluck - I love potlucks! I make sure to always bring a vegetable & protein dish just in case. If people say something about you not grabbing their sweet treat just state, “it looked great! but I have had so much already I don’t want to get an upset stomach.”

5. The scope on Sugar - The high stress and high sugar intake during the holidays contribute to a lowered immune system. Let’s support our immune system and limit our sugar intake! Have multiple events in a day or week? Plan ahead at what event you may want to indulge in a treat. At the other events kindly pass on the offer. Women daily should have 20-25 grams of added sugar and men 25-30 grams of sugar. For perspective, a grande peppermint mocha at Starbucks has 54 grams of sugar in it.

6. Hydration - Drinking water always becomes harder when the sun doesn’t shine as much and days become colder. This is so important though. Make sure you are still drinking half your body weight in ounces of water daily.

7. Alcohol intake- As always limiting alcohol intake as much as possible is best. However in the holiday season it is common to have increase alcohol intake due to increase social gatherings. Remember to limit to 1-2 drinks and drink water in between each drink.

8. Body movement - Something about a cold day makes you want to bundle up on the couch and just ROT. However it is important to move your body everyday! Strength train, dance, walk, stair step, pilates, yoga, mobility, etc. On those cold days I find a video on youtube, even 15 minutes can make a difference. Youtube is a great place to start as a free resource for home workouts. I linked my youtube, I have old workout videos ( I mean like old workout videos). Click HERE for short workout videos.

9. Stress Reduction - Like I stated previously, stress combined with high intake of sugar is a big contributor to decreased immune function, therefore, increasing your risk of getting sick. Sneak times in daily and weekly to just breathe. Sipping on some relaxing tea like roman chamomile. or spritzing lavender oil on you can help put you in a calmer state.

10. I always like to remind my clients that your nutrition / health journey doesn’t end or start over, it is a never ending journey. When going through this last month of the year, it is a small percentage out of the year. We’re not focused on perfection but progress. The “Holiday Season” is not an excuse to say, “why bother” with your nutrition and health. The foods that are offered during holiday season, the pies, cookies, sweet potatoes, gravy - you can get that year round not just in the month of December.

What is hard for you during the holiday season? Stress, sugar, time management? Take the stress of food away - follow these tips to feel better than ever during the holiday season.