Surviving the Holidays

Savor the Season without Sacrificing Your Health: Tips & Tricks from Dr. Lisa Smaldone

It’s that time of year again when many find it easy to stray from their health journey, often thinking “I’ll pick things back up in January”. But what if you could enjoy the holiday meals and fun while still making progress towards your health goals?

We’ve all heard the phrase, “Food is fuel", and as we enter this festive season, the choices you make can encourage your health journey. With all the extra treats around, it’s no surprise that the average person gains about 3-5 pounds during the holidays. But you don’t have to be average! You can enjoy a stress-free holiday without compromising your health. There are a few easy changes and additions to make in your thought process surrounding food this year.

Tip #1 - Practice Mindful Eating

It takes about 20 minutes for your brain to send the “I’m full” signal to your body. Slowing down and eating mindfully gives your body time to receive that signal, but you also enjoy what you’re consuming more. When you eat that forkful of mashed potatoes or slice of apple pie, savor it. Engage all five senses and notice the subtle flavors enveloping you. Chew slowly and appreciate each bite. Aim to eat until you’re 80% full to give your body and brain a chance to catch up with each other. You can always go back for seconds if you’re hungry later.

Tip #2 - Stay Hydrated

Your body is made of about 60% water and needs proper hydration. Hydration keeps that afternoon slump away and prevents overindulging. Try infused water with citrus or cucumber to add flavor and interest to your water. Water is not the only option for hydration; bone broths, herbal teas, and electrolyte-dense beverages are all great options.

Tip #3 - Choose Nutrient-Dense Foods

At holiday meals, try to fill half your plate with veggies and eat them first. Vegetables are nutrient-dense and low in calories, but they’re also high in fiber, which fills you up to prevent overeating. This takes the edge off your appetite, so you do not overdo it on more indulgent foods later. When you’re at holiday parties, visit the veggie tray before you head for seconds or desserts and remember your mindful eating.

Tip #4 - Eat Balanced Meals

Have you ever skipped a meal to “save up” for festivities later in the day? If you have, you know this usually backfires. Skipping a meal throws off your blood sugar, leaving you ravenous and more likely to overeat. It also makes you more likely to crave empty carb-rich foods. So, when you go to a holiday gathering, don’t go on an empty tank. Eat a nutritious snack or small meal beforehand to keep your blood sugar steady. You’ll be less likely to get “hangry” and cave into cravings. Protein and healthy fats sustain you longer than carbs, so be sure to include them. Grab an apple with nut or seed butter, or have a protein smoothie before walking out the door. Keep healthy snacks on hand for holiday shopping and errands too!

Tip #5 - Try This Not That

We all know alcohol is not the healthiest option, especially in excess. However, if you’re going to drink it, there are better alternatives to minimize damage to your system. Avoid any alcohol made from grain - beer and grain alcohol, particularly those made from gluten-containing grains. Instead, go for sugar-free choices made from fruit, such as hard cider, wine, tequila, brandy, cognac, and rum. There are even spirits exclusively made from grapes or potatoes. In moderation, there are the smarter choices for you - and you thought I was going to spoil your party!

Tip #6 - Get Up & Move!

Between shopping, travel, holiday events, and family get-togethers, time is scarce. The hustle and bustle of the holidays make it tough to fit in exercise. Sticking to your usual exercise routine isn’t always doable this time of year, and that’s okay! If you can’t head to the gym, try a workout app, take a walk, or fit in a short YouTube routine when you can. Moving your body improves your immunity, boosts your mood, and helps you burn off holiday stress. So remember: some exercise is better than none! Even 10 minutes of movement makes a difference.

Tip #7 - Give Your Immune System a Helping Hand

The holiday season overlaps with the cold and flu season. To keep germs at bay, wash your hands often with soap and water. And avoid sharing utensils or sipping on someone else’s glass at holiday gatherings. Remember that “Food is fuel” statement? What you put on your plate also has a huge impact on your immunity. Eat plenty of colorful fruits and veggies to flood your body with nutrients. This will help bolster your immunity, so you’re less likely to get sick. Include anti-inflammatory foods in your diet like salmon, olive oil, berries, broccoli, and avocados; spice meals up with immunity-boosting garlic, ginger, and turmeric. Consult Dr. Smaldone about what supplements may boost your mood and immunity in this season.

Tip #8 - Focus on the Vitamin D

In the wintertime, there is a biological reason that we long for the sun. Sunlight helps our bodies produce Vitamin D, which is important for many health functions, such as preventing cancer, reducing inflammation, lowering blood pressure, improving mood, easing muscle pain, and strengthening bones. To combat winter blues, focus on getting enough Vitamin D. 

First, check if you're deficient. Next, take the right supplements, ideally under medical guidance. Lastly, include Vitamin D-rich foods in your diet, like salmon, mackerel, sardines, and whole eggs. What we eat plays a big role in our health. Did you know that people with Vitamin D deficiency are 11 times more likely to get a cold or flu? Boost your defense by staying hydrated and avoiding simple sugars. According to studies, refined sugars can suppress the immune system for hours after eating. When faced with holiday treats, enjoy them in moderation, and consider bringing along fruits or dark chocolate. Consulting a doctor specializing in Functional Medicine, like Dr. Smaldone, can help you understand how your diet affects your health.

Tip #9 - Support the Bacteria

Your gastrointestinal tract, including the microbes living inside your gut, is the foundation of your health. Inflammation can compromise your gut lining, which leads to chronic inflammation. Probiotic supplements deliver beneficial bacteria to your microbiome for gut healing, so arm yourself with probiotics during the holiday season to ensure your gut has the best possible chance at thriving and fighting inflammation. Look for probiotics with at least 10 billion CFUs that contain Lactobacillus and Bifidobacterium strains. These are the good bacteria that have specifically been shown to decrease inflammation. Add fermented foods to your diet, such as sourdough, sauerkraut, kombucha, and kefir. 

Tip #10 - Get Plenty of Rest

Between parties, travel, and family visits, sleep is often pushed to the back burner this time of year. But sticking to a regular sleep schedule is one of the best ways to keep your health on track over the holidays.

Lack of sleep weakens the immune system, disrupts metabolism, and increases the stress hormone cortisol. To avoid this, aim for at least 7-8 hours of shut-eye every night. This will help keep your body and mind strong heading into the New Year.

Tip #11 - Make Time for YOU

Set aside some time every day for yourself—even if it’s just 5-10 minutes! This short dedication to yourself can have a ripple effect on your overall mood and productivity. Do something that helps you relax, unwind, or just plain makes you happy. Whether that’s going for a walk, sipping a cup of tea, taking a bath, or doing a meditation, enjoy this time—it's yours to recharge, reflect, and relax!

Remember that practice makes progress. You might not get it perfect this year, but you’re moving in the right direction! Now is the perfect time to get your lab work done before the new year begins. Schedule a wellness consultation to discover insights about your gut health and empower your body to thrive during this season's festivities.