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5 Smart Tips to Navigate The Holidays Without Setbacks

Updated: Jul 5, 2023

It's the holiday season. It's ok to give in a little, but with these and a good plan you can navigate the holidays without any major setbacks. Here's how:

  • Load your plate with mostly veggies -sweet potatoes, green beans, salad, raw veggies

  • Opt for smaller portions of richer, fatter, heavier foods (mashed potatoes and gravy, rolls, meat, cheese)


  • It can keep you full to help avoid overeating. It can keep you hydrated if you're consuming more alcoholic beverages at celebrations.

  • No water? Other great no-calorie options are flavored (unsweetened, calorie-free) sparkling water or unsweetened iced tea.

  • Find healthier from-scratch versions of holiday favorites to make and bring to a party, like green bean casserole, sweet potatoes (lose the marshmallows!)


  • Munch on healthy snacks ahead of a celebration, then choose smaller portions of treats.

  • Schedule workouts to ensure you don't miss moving your body.


Add physical activity to family celebrations: walk or run a turkey trot 5k, plan a family flag football game on Turkey Day, or go for a walk after dinner.


  • Decompress at the end of the day - meditation, yoga/stretching, gratitude journal.

  • Use five to 10 minutes in the day - meditation, check schedule/to-do list to plan for day's events.

  • Short walks to break away from intense family or work celebrations

  • Practice saying no - only attend events that are really important to you and say no to the rest.

  • Know that you will have treats and enjoy them and don't beat yourself up about it. How can you make a healthier choice for the next snack, meal, or day?

And don't forget to enjoy the season! Try not to get so wrapped up in all the events that you don't enjoy the time with family and friends, and be grateful for celebrations of gratitude, friendship, and life!

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