Patient Newsletter Novermber 2023: Eating Healthy During The Holidays

A festive display of assorted fruits, including apples, oranges, pears, and grapes, sits on a table adorned with candles and cinnamon sticks. The blurred background of holiday lights adds to the celebration of healthy eating during the holidays.
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    We are coming closer to the most wonderful time of the year, a time to gather with loved ones and cherish their company. Celebrations are an opportunity to create memories and remind us of the gift life is, and that should be the focus of these gatherings—not so much the food, which in recent years has often taken center stage. Of course, we should enjoy our traditional foods, but when we focus on everything else there is to enjoy about these special events, we can relax more and truly savor the celebrations for what they are. The holidays are fun, but they do present some challenges for those trying to maintain healthy habits. These challenges may include more food (often less healthy), a disrupted routine, less sleep, more stress, and less movement. However, healthy habits and celebrations can coexist, and this year can be the one where you enjoy the festivities without feeling like you’re starting over on January 1st.

    Navigate the Holidays in a Healthy Way

    1. Identify Your Triggers – Awareness is the first step. Consider what triggers you: skipping meals earlier in the day, sitting near the treats table, stress over family conversations, or restricting certain foods that lead to overeating. Once identified, make a plan to manage these triggers.
    2. Keep Your Routine – Celebrations usually last only a few hours, so try to maintain your healthy habits. Eat a nutritious breakfast, take a walk, stick to your usual bedtime, and follow your medication regimen. Flexibility is fine, but strive to include whole foods like veggies, fruits, whole grains, and lean proteins in your day.
    3. Focus on the Celebration – Emphasize making memories. Plan engaging activities, such as board games, karaoke, team competitions, or crafts. Foster meaningful conversations by asking thoughtful questions (e.g., “What are your dreams?” or “What hobbies do you enjoy?”).
    4. Create New Traditions – Get everyone moving with activities like a post-dinner walk, a volleyball game, or decorating crafts. This shifts focus from food to fun.
    5. Plan Your Treats – It’s perfectly fine to enjoy favorite holiday foods. All foods can fit into a balanced plan when enjoyed in moderation, slowly, and mindfully.

    “What steps will you take this holiday season to have fun while also honoring your health?”

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