January 13, 2025

The holiday season is here, which means cozy meals, family gatherings, travel, unpredictable schedules — and a lot of pressure to “be good” around food. It’s common for people to start tightening up their habits or planning to “make up for” Thanksgiving dinner before it even happens. Listen - you don’t need to restrict yourself to feel good or support your health goals this week. In fact, restriction almost always backfires — leading to more stress, more overeating, and less enjoyment. Instead, focusing on a few simple, supportive habits can keep you feeling steady, energized, and grounded without taking away from the joy of the holiday. Here are four things to shift your attention to this Thanksgiving week: 1. Drink Enough Water Travel, salty foods (which tend to be my favorite), and changes in routine all make it easy to fall behind on hydration. I know this is one thing I have to be vigilant about because trying to get four people out of the door for the holidays can be enough to make me forget to keep myself hydrated. Staying hydrated can help with energy, digestion, appetite, and overall comfort — especially around richer meals. A simple goal: aim for 1–2 cups of water with each meal , and keep water nearby if you’re on the go. (Another tip: I put a 16oz. Cup of water at my bedside every night so that my water is there and ready as soon as I wake up.) 2. Add Protein to Your Meals Protein helps keep you full throughout the day — something that may be especially helpful when your eating schedule may be unpredictable. Easy ways to add protein: Eggs Greek yogurt Cottage cheese Lean meats or turkey Beans and lentils Tofu or tempeh Protein shakes This isn’t about replacing holiday foods with protein — it’s about building meals that help you feel good. 3. Add Veggies to Your Lunch Lunch is often the meal that gets overlooked during busy holiday weeks — grazing, snacking, or grabbing something quick can leave you feeling low on fiber and low on energy. Adding veggies at lunchtime helps with: Fiber intake (which supports digestion and fullness) Blood sugar balance Afternoon energy Easy veggie add-ins: Pre-cut veggie trays Baby carrots or cucumber slices Mixed greens or bagged salads (add protein for a satisfying combo) Roasted veggies from earlier in the week (I do this almost daily to use up leftovers) Frozen veggies microwaved in minutes Think of it as a small “anchor habit” that keeps your body feeling supported. 4. Go for a Walk After Dinner Movement doesn’t need to be structured or intense. A simple 10-minute walk after dinner can make a big difference. Post-meal walks can help: Support digestion Stabilize blood sugar Reduce bloating Improve mood Reduce stress during a busy week Even a walk around the block with family counts. We start our Thanksgiving with a walk around the lake (bonus: the boys get some energy out - win!). The Big Takeaway You don’t need to choose between enjoying Thanksgiving and supporting your health. It’s not all-or-nothing, and it’s definitely not about restriction. Focus on: Hydration Protein Veggies at lunch Gentle movement These small habits help you feel good while still leaving room for the best parts of the holiday: family, friends, traditions, and your favorite holiday foods.