8 Tips for Guilt-Free Holiday Eating
Enjoy the Season
Protect Your Wellness
In this Newsletter:
➡️ The “one meal won’t ruin everything” mindset
➡️ 8 tips to enjoy food and feel great
➡️ Practical swaps + easy holiday-proof habits
Thanksgiving is next week. Christmas is right around the corner.
And for most of us, this season brings two things:
Family gatherings
…and
A LOT of food.
For years, I’d go into the holidays with the “I’ll start fresh in January” mindset — only to end up bloated, tired, and inflamed for days after every holiday period.
Eventually I realized:
The holidays aren’t the problem. My mindset was.
One indulgent meal doesn’t ruin your health — just like one salad doesn’t magically fix everything.
It’s the patterns that matter.
So instead of approaching the holidays with restriction, guilt, or “all-or-nothing” thinking, you can start using a few simple strategies that can help you enjoy all the festive foods… without the inflammatory aftermath.
Today, I want to share these with you — so you can truly savor the season. Guilt-free. Delicious. Balanced.
1. Slow Down & Eat Mindfully
When we eat quickly, two things happen:
We overeat before fullness kicks in
We spike blood sugar more sharply
We miss our fullnes cues
Mindful eating can reduce overall food intake and improve post-meal glucose regulation, especially in people with a strong sweet preference.
👉 Try this:
Put your fork down between bites.
Chew a little longer.
Actually taste the food you waited all year for.
2. Start with Soup or Salad
A light fiber-rich starter is a quiet hero of holiday meals.
Fiber slows down digestion, lowers the glycemic load of the carbs that follow, and prevents overeating. Research shows that starting a meal with low-calorie, high-volume foods like soup or salad reduces total calorie intake
👉 Try this:
Start your meal with a broth-based veggie soup or a simple salad. Your blood sugar and energy will thank you.
3. Use the “50/50 Plate” Rule
Let’s be realistic: it’s the holidays.
You will want the stuffing, mac & cheese, or your grandma’s famous dessert.
Instead of aiming for perfection, aim for balance:
50% anti-inflammatory foods (veggies, protein, salads)
50% holiday favorites (whatever your heart desires)
This helps you enjoy everything while avoiding the lethargy, bloating, and inflammatory cascade that comes from a fully carb-heavy plate.
Balanced plate → balanced body.
4. Choose Your Indulgences Intentionally
Ask yourself:
“What do I truly love?”
If pumpkin pie is your love language, enjoy it fully. But skip the boring bread rolls or desserts you don’t really care about.
Research shows that intentional indulgence — choosing foods with high satisfaction value — naturally reduces overeating because you feel more psychologically satisfied.
👉 Try this:
Pick 1–2 special foods and savor them.
Let the rest go.
5. Stay Hydrated & Be Smart About Alcohol
Dehydration often mimics hunger. So does alcohol.
Alcohol lowers inhibitions, increases appetite, and is linked to higher inflammatory markers like CRP. Alcohol = lowered willpower + inflammation.
👉 Try this:
• Drink 1 glass of water 20 minutes before the meal
• Alternate alcohol with water
• Choose lower-sugar drinks
• Stick to 1–2 drinks to minimize inflammation the next day
6. Add Anti-Inflammatory Flavors to Your Recipes
Cinnamon, cloves, and ginger don’t just taste festive — they support glucose balance and reduce inflammation.
For example, cinnamon has been shown to reduce post-meal glucose spikes and ginger is known for its anti-inflammatory and antioxidant effects.
👉 Try this:
• Add cinnamon to desserts
• Swap some butter for olive oil in savory dishes
• Add ginger or turmeric to warm holiday drinks
Small tweaks = big impact.
7. Don’t “Save Up” Calories — It Backfires
Skipping meals to “earn” the feast leads to:
• Elevated blood sugar when you finally eat
• Overeating
• Poor food choices
• Higher inflammatory response
👉 Try this:
Eat a protein-rich breakfast and a light lunch/snack. Your metabolism stays steady — and you stay in control.
8. Take a Slow Walk After the Meal
Even 10–15 minutes of walking:
• Supports digestion
• Lowers blood sugar
• Reduces inflammatory response
• Helps you feel lighter
Plus, it can be a lovely bonding moment.
👉 Try this:
Invite your family for a gentle walk after dinner. It helps digestion, reduces spikes, and feels grounding.
💛 The Most Important Tip of All
LET GO OF GUILT!
Stress and guilt about food increase cortisol — and cortisol directly increases inflammation. Stress about eating can actually do more damage than the food itself.
Food is joy.
Food is connection.
Food is tradition.
If you overdo it (and we all do sometimes!), simply return to your normal routine the next day with:
• Hydration
• Protein-rich meals
• A bit of movement
• Greens on your plate
• Compassion for yourself
Your body is resilient.
It’s the long-term habits, not the holiday treats, that shape your health.
✨ You Can Enjoy the Holidays and Feel Amazing
The holidays are about joy, love, warmth, and memories.
Not restriction. Not guilt. Not inflammation.
By planning just a little, being intentional, and listening to your body, you can step into the New Year:
✨ with steady energy
✨ without bloating or breakouts
✨ without joint aches
✨ and without feeling like you missed out on anything
Enjoy the love on your plate — and around your table.
Your body will thank you, too. 💛
Warmly,
Viktorija 💛