As the holiday season arrives, we enter a time of gathering, shared meals, and togetherness. True health allows us to say yes to the foods we love—mindfully. Here are a few intentional choices to help us feel our best and enjoy this season and beyond.
Keep Moving
Movement is one of the best gifts you can give yourself this time of year (and every day). Besides helping to burn the excess calories we might take in, it boosts your mood, vitality, and resilience during what can be an emotionally demanding time.
Even just 30 minutes a day spent outdoors will support your body, mind, heart, and spirit.
Don't Come Hungry
There exists a poor yet popular strategy for many to skip meals or even fast in preparation for the onslaught of calories they anticipate at upcoming family dinners or celebrations. I guarantee that this is a BAD IDEA. It will lead to over-eating and a slower metabolism. It is a better idea to feel somewhat satisfied before you head to the event. Try having a small, balanced snack—think lean protein, fiber, and healthy fats. It will help you make better choices and keep your energy stable.
Build a Wholesome Plate
Start with vegetables and real, whole foods. Fill at least half your plate with veggies: leafy greens whether as salad or sautéed, kale and collards, roasted broccoli or cauliflower, winter squash, beets, or sweet potatoes. The rest of your plate:
- Only the things you really love and are looking forward to instead of having it simply because it’s “there.”
- Choose reasonably sized portions you can then savor and enjoy.
- Pause after eating. There's no rush to have seconds. It takes time for your body to signal to your brain that you are full. Wait at least ten minutes, listen to and trust the sensations of your body, and then decide if you are actually still hungry.
Practice Mindful Eating
Put your fork down between bites. Breathe. Taste. Talk. Connection—not consumption—is the heart of the holidays.
Plan Your Indulgences
If there’s a meal you’ve been waiting for, enjoy it. Simply plan around it—hydrate, move your body, and balance your other meals. Intentional indulgence leads to satisfaction without guilt.
Small Swaps, Big Wins
These little adjustments go a long way:
- Use Greek yogurt instead of sour cream.
- Enjoy water infused with citrus or fruit.
- Instead of the bacon and sausage try having some lean turkey or chicken breast.
- Mix in soda water instead of something sugary in alcoholic beverages.
Move Together
After dinner, gather everyone for a group walk. It aids digestion, encourages togetherness, and turns movement into connection. If it’s too cold, turn up the music and dance!
Remember: Progress, Not Perfection
If you overdo it, let it go. A slip isn’t a setback—it’s a moment. Get back to your habits, and keep the focus on what matters: feeling good, connecting deeply, and moving through the season with balance.
Dear Los Angeles
I’ll be discussing these healthy holiday habits and more live on
KCAL CBS LA, this
Sunday (November 23rd) at 7:15am PT. Can’t tune in live? I’ll share the link
via Instagram, so follow me there if you aren’t already.
Happy holidays. Love, Jess
