December is a month for all the things: rest, celebration, hibernation, and holiday cheer. As each day holds an opportunity for something new, take some time this month and during the holiday season to reflect on the year and revisit previous goals. Use the lessons and things you’ve learned this year and begin to think about the things you would like to carry with you and things you would like to leave behind as you enter the new year.

In the meantime, there are ways to enter and leave the holidays relatively stress-free. It begins with your mindset and being mindful of the way you care for yourself this season. Prioritizing your non-negotiables, supporting your nervous system, practicing indulgence while maintaining a balanced plate, and remaining present with your loved ones can serve as foundations for focusing on long-term well-being.

Progress over Perfection

Staying healthy does not mean you stay perfect on everything: how many steps you take in a day, how many workouts you can accomplish in a week, how many pages of your self-help book you can flip through, or how well you adhere to a diet. It can be exhausting living this way. As a functional nutritionist, I focus on overall well-being. I tell all my clients that progress always outweighs perfection, and living well is about longevity, not quick fixes.

Ways to Balance Indulgence and Nourishment During the Holiday Season

Nervous System Regulation

As the holiday season can be exciting, it can be equally overwhelming. Our nervous systems, the controller of everything from thoughts and movements to unconscious bodily actions like breathing, can get overridden with too much stimuli.

The sympathetic nervous system, our “fight-or-flight” response, is activated with perceived outside stressors, whether it be from a stressful situation, physical stress, psychological stress, or even environmental factors. It can cause physical symptoms like an increase in heart rate, dilated pupils, and raised blood pressure, while slowing digestion and activating sweat glands.

The parasympathetic nervous system, our “rest and digest” response, is what balances out the sympathetic nervous system. Think of it as a soother or a supporter to the heightened bodily activation the sympathetic nervous system triggers. It helps slow down our heart rate, aids in digestion, conserves energy, and manages unconscious actions like breathing or salivating. It allows us to feel relaxed after a stressful event or episode.

A powerful tool to feel more in control of emotions and feelings, and to activate the parasympathetic nervous system, is through nervous system regulation exercises. Exercises such as:

Deep Breathing and Breathwork: Engage in mindful breathing by practicing deep inhales, holding at the top of your breath, and letting out a long exhale. A “psychological sigh” includes two short inhales followed by a long exhale, and it’s known to activate the parasympathetic nervous system (rest and digest state).
Physical Movement: Walking, running, jumping, dancing, stretching, yoga, or anything that gets the body in motion!
Tech-Free Breaks: Enjoy time away from screens. Spending too much time on our devices can create overstimulation of the brain and greatly affect our nervous system.
Spending time in nature: Feel grounded in your body and escape in nature. If the weather permits, take off your shoes and socks to place your bare feet on solid earth and connect with its natural electrical charge. This specific type of connection is called “earthing (sometimes used interchangeably for ‘grounding’),” and it’s believed to potentially reduce inflammation, stress, and even pain.
- Read more about grounding in my previous blog post, “Earthing: Using Nature’s Energy for Well-Being.”

Other Effective Methods: Cozying up with a weighted blanket, connecting with others, petting an animal, and reducing inflammatory foods and alcohol.

BUILDING A BLOOD SUGAR BALANCING PLATE

Instead of stressing about all the things you can’t have during the holidays, indulge in the holiday sweetness while still focusing on how you’re pairing the things on your plate. I focus on building a plate that has protein, fiber, fats, and some carbs. That way, I am meeting all of my macronutrients while supporting my blood sugar. Continue to feel strong and well throughout the holidays by bypassing the pesky side effects of blood sugar spikes.

Common side effects:

Rapid energy dips
Brain fog
Cravings
Mood imbalances

**Here are a few of my favorite blood sugar-balancing recipes that are quick, easy, and perfect for on-the-go holiday travel:**
Chocolate Protein Muffins or Protein Pumpkin Muffins
Quinoa Tabbouleh Salad
This salad is great with avocado and chicken!
Basil Seed Oatmeal Bowl
My go-to healthy snack recipes:
Cottage cheese tomato slice
Chicken salad cucumber boats with homemade curry chicken salad
Nut butter banana rice cake. Get the recipes here!
Learn more about the ways to prevent a blood sugar spike and how to support glucose levels, and read my previous blog post, **The Importance of Balanced Blood Sugar**.

WALKING

All of the noise and stimulation of gathering around family and loved ones for the holidays can be equally joyful and overwhelming! Taking time to go for a stroll in the morning or evening can be an excellent way to decompress. Walking by yourself and taking in the sounds of the natural world can help you find stillness–mentally and physically.

Walking after a meal is great for digestion! Even walking 10-15 minutes after eating can aid in bloating and digestive distress.