Holiday Survival Guide: How to Navigate the Season

Last year, I was a bit worried about how I was going to handle the holidays. I was successful in that I maintained my weight during the holidays, which hadn't happened in years! While it's important to enjoy the festivities and be in the present moment, it's equally important to stay on track with your health goals. Here are a few tips to help you navigate the holiday season while still enjoying all of the different gatherings:

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Before the Gathering

•Plan Ahead: Knowing what to expect can help you make informed choices. If you're attending a potluck, offer to bring a more nutritious dish. This way, you'll have something nutritious to eat, even if the other options aren't the healthiest.

•Set Intentions: Before heading to a gathering, set your intentions. Pre-decide what you want to get out of the event. Is it to connect with loved ones? To enjoy a delicious meal? Or simply to relax and have fun? Even consider setting a time you want to leave the gathering if you know that you have a social battery to keep in mind. Another thing to think about - are you wanting to lose weight during this season? Or maintain during the holidays? It's something to consider!

•Practice Mindfulness: Take a moment to ground yourself before the event. Practice deep breathing or meditation to reduce stress or anxiety of the gathering if it's something that you need.

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During the Gathering

•Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and savor each bite. When you make your plate, focus on taking small portions of the foods you want to enjoy, and then go back for seconds if you'd like.

•Choose Wisely: Opt for lean proteins, whole grains, and plenty of vegetables. Limit your intake of sugary drinks and high-fat foods. Personally, I don't eat foods that don't taste the best. If I'm going to eat extra calories, it's going to be something delicious. So don't worry about offending your great-aunt, whoever, if her casserole is terrible. Choose the items you're wanting the most and just be mindful of the portions.

•Socialize, Don't Overindulge: Focus on connecting with loved ones and making memories rather than the food. Engage in conversations, play games, or simply enjoy each other's company. I love going home for the holidays because I get to have fun catching up with my sisters and cousins!

•Limit Alcohol Consumption: Alcohol can lower your inhibitions and lead to overeating. Drink plenty of water to stay hydrated. Or if you want to really limit alcohol, consider doing a Dry December this year!

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After the Gathering

•Self-Care: Take some time to relax and recharge. A warm bath, a good book, or a yoga session can help you unwind. When I go home for the holidays, I opt for a hotel so that my husband and I can recharge since we tend to be more drained by social situations.

•Get Back on Track: Don't beat yourself up if you indulge a little too much. It's the holidays! Game plan to get back to your regular routine as soon as possible.

•Reflect and Learn: Take some time to reflect on your experiences. What went well? What could you have done differently? Use this information to make healthier choices in the future.

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The holidays are a time to celebrate, connect, and enjoy—and with a bit of planning, you can keep your health goals in focus too. It’s not about restricting yourself but about choosing what truly brings you joy and staying mindful along the way. Savor each moment, make intentional choices, and remember: balance is the best gift you can give yourself. Here’s to a season of good memories, a little indulgence, and a healthier, happier you!

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