Staying Healthy During the Holidays
We are halfway through the holidays, and I am done with fried foods, turkey, stuffing, and sweet potato pie. As much as I love the tradition and flavors of the holiday, my body feels more stuffed than the turkey. Holiday dishes, while undeniably delicious, often pack a punch when it comes to richness and indulgence. If you’ve been feeling sluggish or bloated post-feast, you’re not alone. But why do these foods take such a toll on our bodies? And more importantly, how can we reset while still enjoying the festivities to come?
Let’s dive into one, two, three, four, FIVE ways holiday foods challenge our health and how to regain balance without sacrificing the joy of the season.
Why Holiday Foods Wreak Havoc on Your Health
Excess Sugar Bombards Your System.
Cakes, pies, cookies, cranberry sauce, and marshmallows on sweet potatoes—all holiday must haves that are a sugar-lover’s dream. However, high sugar intake can cause blood sugar spikes and crashes, leading to fatigue and mood swings, not to mention a full-on addiction to sugar. Over time, this overload can also strain your liver and pancreas., leading to chronic illness.
*Tip: Choose one dessert to savor rather than sampling everything, OR enjoy 1 (and I mean ONE) tablespoon of multiple desserts so you can be part of the family dessert review. Alternatively, bring a naturally sweetened option to share, like a fruit crisp or spiced baked apples. Then again, if you have willpower of steel, skip dessert altogether.
They’re High in Saturated Fats.
Holiday dishes like buttery cornbread and mashed potatoes, decadent mac and cheese, and rich gravies are often loaded with saturated fats. While fats are an essential part of our diet, excessive saturated fats can slow digestion, leave you feeling lethargic, and contribute to inflammation over time (also known as “food coma”).
*Tip: Opt for smaller portions of these indulgent dishes and balance your plate with lighter options like roasted vegetables or fresh greens. Better yet, enjoy a large green salad before you get to the meal so you’re less likely to overdo it on the richer dishes.
They’re Often Low in Fiber.
Holiday dishes often lack fiber, which is essential for digestion and keeping you full. Without fiber, your body struggles to efficiently process the heavier meals, leaving you bloated, sluggish, and constipated.
*Tip: Add a fiber-rich salad or whole-grain dish to the table to help your digestive system keep up, and make sure you drink plenty of water to flush your system.
Sodium Levels Are Sky-High.
From brined turkeys and ham to salty stuffing, holiday foods are notoriously high in salt. Too much can cause water retention, leading to that uncomfortable “puffy” feeling, and may contribute to high blood pressure.
*Tip: Drink plenty of water and skip salting your food at the table. If you’re cooking, experiment with herbs and spices for flavor instead of reaching for the salt shaker, or try one of the salt-free seasoning mixes from your grocery store.
They Disrupt Gut Health.
Stay with me on this one: the combination of heavy, processed foods and a lack of variety can upset the delicate balance of your gut microbiome, which is essential to your overall health and wellbeing. A disrupted gut can lead to digestive discomfort, bloating, and can even weaken your immune system—just in time for cold season!
*Tip: Incorporate probiotic-rich foods into your post-holiday meals to restore gut balance, like a healthy dollop of greek yogurt instead of ice cream with your pie, use homemade pickle relish in the potato salad, or incorporate sourdough bread into your stuffing.
How to Reset Your Nutrition (Without Sacrificing Fun)
Now that we’ve identified the culprits, let’s talk about how to bounce back. A nutrition reset doesn’t mean complete deprivation; it’s about giving your body the nutrients and balance it craves without sacrificing the fun of rich holiday foods. Here are five strategies to help you reset and still enjoy the season.
Hydrate, Hydrate, Hydrate.
Your body will likely be dehydrated after days of salty and sugary meals. Water is essential for flushing out toxins and reducing bloating. For those who need some variety, add a squeeze of lemon, or a couple of mint leaves with sliced cucumber for a refreshing touch.
*Tip: Aim for at least 6-8 cups of water a day, and try herbal teas like peppermint or ginger to any digestive issues. One cup first thing in the morning plus one cup per meal will nearly do the trick.
Focus on Fresh, Whole Foods.
Incorporate more whole, plant-based foods to give your body a break from processed and heavy dishes. Think leafy greens, fresh fruits, and hearty vegetable soups. These options are not only lighter but packed with vitamins and minerals.
*Tip: Meal prep a salad with hearty kale, roasted sweet potatoes, and a lean protein so there’s no excuse to stay on track.
Embrace Small, Frequent Meals.
Your digestive system might need a rest from large portions after days of indulging. Smaller, more frequent meals can help you stabilize your energy levels and avoid overeating.
*Tip: Enjoy a handful of almonds with a few dates or a piece of fruit, or a slice of whole-grain toast with avocado or hummus.
Get Moving.
Light physical activity can do wonders for your digestion and energy levels. A brisk walk, yoga session, or even dancing to your favorite holiday playlist can help your body process the heavier meals and lift your spirits.
Fun idea: Grab family or friends for a 15-minute walk after meals to aid digestion and avoid the post-meal slump. Another option: you can also turn your Netflix binges into walking sessions on your gym’s treadmill. By the time the show is over, your workout is done!
Plan Your Next Holiday Indulgences Wisely.
The holiday season is far from over, and more parties and gatherings are likely on the horizon. Set yourself up for success by planning to enjoy the foods you love without overindulging.
Game Plan: Enjoy a green salad before the meal to avoid overindulging on the richer items. Or…fill half your plate with vegetables or salad at holiday events, and then sample smaller portions of the richer dishes. Don’t forget to savor every bite!
Bonus: A Light Recipe to Reset Post-Holiday
If your body is craving something light and nourishing, try this quick recipe for a cleansing vegetable soup. It’s packed with fiber, vitamins, and hydration to help you reset while still feeling cozy.
Winter Reset Butternut Squash Soup
Ingredients:
- 2 carrots, cut into large chunks
- 1 onion, cut into large chunks
- 1 apple, cut into large chunks
- 3 cloves garlic, peeled and left whole
- 3 – 12 ounce bags frozen butternut squash
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt, plus more to taste
- 1/4 teaspoon pepper, plus more to taste
- 4 cups low-sodium vegetable broth
- 1 can coconut milk (lite or regular)
- 2 bay leaves
- 1/4 teaspoon ground ginger (optional)
Instructions:
- Preheat oven to 350F.
- Place first five ingredients on a baking sheet prepped with cooking spray.
- Drizzle on olive oil, salt, and pepper, and stir to season all the vegetables.
- Bake vegetables for 25 minutes, turning once midway through cooking.
- Remove vegetables from oven and transfer to a heavy pot. Add coconut milk, broth, bay leaves and ginger (if using). Stir well.
- Allow soup to come to a boil, then reduce heat and cooking on medium-low for 20 minutes. Stir occasionally.
- Remove soup from heat and remove bay leaves before pureeing using an immersion blender. Alternatively, once soup has cooled, it can be pureed in a food processor.
- Return soup to post and cook on low for 5 more minutes. Taste and add additional salt/pepper if needed.
- Serve hot with roasted pumpkin seeds or a slice of whole-grain bread if desired.
Final Thoughts
The holiday season should be festive and uplifting, full of celebration and tradition; it should not leave you feeling weighed down. By recognizing how indulgence in rich foods impact your body and – most importantly – actively taking steps to reset, you can enjoy the season to its fullest AND continue to focus on your health.
How do you like to recover after a full holiday feast? Share your tips in the comments below—I’d love to hear them!
Stay seasoned 
Shauna
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