Holiday Self-Care

Boundaries

Not every invitation deserves a “yes.” Protecting your energy helps prevent stress eating and fatigue.

• Choose your company.

Spend time with people who respect your lifestyle and support your goals.

• Set gentle boundaries.

It’s okay to say, “No thank you, I’m full,” or “I’m focusing on how good I feel when I stick to my plan.”

• Offer alternative activities.

Suggest non-food traditions like a winter walk, decorating, or board games.

• Watch emotional triggers.

Family stress, loneliness, or fatigue can lead to grazing — pause and ask what your body really needs: rest, hydration, connection, or a moment of calm.

Protecting your peace is a form of self-care that’s just as important as nutrition or vitamins.

‍Plan Ahead

Fill your protein tank.

• Before attending a holiday party, have a light, protein-rich snack such as a cheese stick or small portion of chicken. This helps prevent overeating or reactive hunger.

‍‍‍Bring a healthy dish.

• Offer to share a high-protein appetizer or sugar-free dessert so you always have something that fits your plan.
  

Practice mindful eating.

• Take 15-20 minutes to eat, set your fork down between bites, savor texture and flavor, enjoy your company.
  

Plan your plate.

• with produce and protein and portion appropriately

Hydrate wisely. ‍‍

• Carry your water bottle everywhere and sip regularly.

‍Routine

• Hydration: Aim for 64 oz of fluid daily; use reminders if needed.
 
• Supplements: Take vitamins and minerals as directed — nutrient gaps can sneak up during travel or long event days.
 
• Movement: Gentle walks after meals help digestion and stress management.
 
• Sleep: Prioritize rest — poor sleep increases cravings and emotional eating.
 
• Limit alcohol: Alcohol is absorbed faster and can lower inhibitions; if you choose to drink, do so very cautiously, or skip it altogether.

‍Grace

Even with planning, things don’t always go perfectly — and that’s okay.

If you overeat, treat it as feedback, not failure. One meal or moment doesn’t erase your progress.

Try journaling, or walking instead of bottling up guilt.

Ask yourself: What can I learn from this? What do I need to feel centered again?

Healing your relationship with food means releasing perfectionism and embracing consistency. Grace is progress.

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Focus on what matters

This season isn’t defined by what’s on your plate — it’s defined by how you show up for yourself and those you love.

Reflect on your journey and how far you’ve come. Celebrate your strength, your choices, and the healthier life you’re building.

Practice gratitude daily:

“I’m thankful for my body that’s healing and for the courage it takes to care for it.”

Your presence, peace, and progress are gifts — not just for you, but for everyone around you.

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Journal Prompts

‍SETTING INTENTIONS

• What do I want this holiday season to feel like for me — peaceful, joyful, restful, connected?
• Which traditions or activities truly bring me happiness, and which ones feel draining or stressful?
• How can I simplify my plans this year so that I can be present instead of overwhelmed?

Nutrition

• What do I want this holiday season to feel like for me — peaceful, joyful, restful, connected?
• Which traditions or activities truly bring me happiness, and which ones feel draining or stressful?
• How can I simplify my plans this year so that I can be present instead of overwhelmed?

EMOTIONAL ENERGY

• When do I tend to say yes when I really mean no?
• How can I set limits with people or events that don’t align with my health goals?
• What does protecting my peace look like in practical terms this month?
• How can I respond gracefully when others question or comment on my food choices or appearance?

GRATITUDE

• What am I most grateful for about my health journey so far?
• Who has supported me in meaningful ways, and how can I express appreciation to them?
• How have I grown — emotionally, physically, or spiritually?
• What is one thing I take for granted that I want to recognize and celebrate this season?

‍EMOTIONAL WELL BEING

• What emotions come up for me during the holidays (joy, loneliness, guilt, pride)?
• How can I allow myself to feel hose emotions without judgment?
• What self-care practices help me feel calm, grounded, and safe when stress rises?
• What do I need to hear from myself right now — and can I say it with kindness?

‍RECLAIMING JOY AND PURPOSE

• What makes this season meaningful beyond food or traditions?
• How can I create new traditions that reflect who I am today?
• What small moments of joy can I intentionally build into my days?
• At the end of this season, what do I want to look back on and feel proud of?

‍LOOKING AHEAD

• What habits do I want to carry into the new year to support my long-term health?
• How can I continue practicing grace and balance even after the holidays end?

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Looking for extra support this holiday season and into the upcoming year?  Schedule an appointment with one of our registered dietitians- we're here to help! 

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