Navigating the Holidays

Learning how to be healthy and still enjoy the holidays!


Veda Polk

8 Minute Read

4th of July is JUST around the corner and navigating the holiday’s is always a challenge. There is delicious and decadent food, especially foods that we don’t have control over the ingredients used in the foods - and there is much more alcohol (for those of you over 21) in that one single day than you would have any other day. So...

How can we be more mindful without sacrificing the enjoyment of the day?


  • Increase Activity - creating a caloric deficit is one way to prevent weight gain during the holidays. Eat more, exercise more - burn off extra calories before you indulge in your favorite foods. HOW? Increase your steps or increase your fitness routine the weeks prior, but especially the day of.

  • Eat Breakfast - while you might think it makes sense to “save up” calories for the big holiday meal, research shows eating a small meal in the morning can give you more control over your appetite in the evening.

  • Lighten Up - whether you are hosting dinner or bringing a few dishes to share, make your recipes healthier by decreasing the amount of processed sugar, refined carbohydrates and total calories in your dishes. There is more sugar and fat in most recipes than is needed and I guarantee that no one will notice the difference if you use alternative ingredients.

  • Police Your Portions - before you fill your plate, look at the buffet table and decide what you’re going to choose. Don’t waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy the desirable foods.

  • Skip the Seconds - try to resist the temptation to go back for second helpings. If you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert. 

  • Savor the Flavor - eat slowly, putting your fork down between bites, and focus on the taste of each bite. Slowing down will help you enjoy your meal but also help you notice when you feel satisfied and full.

  • Go Easy on Alcohol - don’t forget those alcohol calories can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

  • Focus on Family and Friends - Holiday’s are not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the menu.

Most important of all… ENJOY your holiday - enjoy the celebration - enjoy your time with friends and family now that we are able to start gathering together again <3