Staying Healthy through The Holidays

Staying Healthy through The Holidays

by: Nely Ward

The holidays are easily filled with brunches, dinners, parties and late nights, which can lead you off track of the healthy lifestyle that you have developed for yourself. This is not to say that you have to avoid all treats that the holidays bring, but instead to enjoy in moderation and not over indulge to compromise your overall health. I have put together a few tips to help you stay healthy this holiday season:

  1. Ask yourself “are you that hungry?” 
    1. Serve yourself the same amount of food that you would on any other day. Let’s go against the unwritten rule that you must eat more than usual on the holidays, you do not. You are likely to have more fattening foods on your plate during the holiday season, so keeping your portions normal and small will keep you from overdoing it completely.
  2. Enjoy the company of the Holidays
    1. Focus on the conversation and eat slowly enough to allow your brain to register that you are filling up and that you are not hungry anymore.
  3. Always eat your protein and veggies first.
    1. Filling up on healthy options first will help you avoid eating too much of the guilt worthy foods, and follow the 80/20 rule. This means that 80% of the time eat planned and on purpose healthy meals, and 20% of the time enjoy the treats of the holidays. 
  4. Don’t eat everything at once, save some for leftovers
    1. Everything in moderation, and staying mindful that the holidays do not mean all or nothing. 
  5. Keep Moving
    1. Work in a workout during the holiday season. Stay consistent with your exercise routine, as it will help you mentally and physically through the holiday season. Make the time for it, not the excuses.
  6. Plan Ahead
    1. Offer to make some of the holiday dishes you love. If you have the control over the dish you can make healthy substitutes to the ingredients. Small changed to make the dish healthier won’t change the taste too much.

Keeping these tips in mind this holiday season will help you maintain the healthy lifestyle you have created as we head into the 2020 year! 

If you are looking for a healthy and easy holiday recipe for your next party, try out this Brussel Sprout recipe below:

Brussel Sprouts with Cranberries, Goat Cheese, and Roasted Nuts


  • 2 small bags of brussels sprouts (about 25 total)
  • 1/4 cup avocado oil
  • 2 tsp garlic powder
  • salt/pepper (to taste)
  • 1/4 cup crumbled goat cheese
  • 1/3 cup dried cranberries
  • 1/3 cup pumpkin seeds
  • ¼ cup sliced almonds/ walnuts/ pecans (nut of choice)


  • Preheat oven to 375 degrees F.
  • Cut each Brussel sprout in half and remove the ends.
  • Top with avocado oil
  • Roast for about 15 minutes.
  • Remove from oven and toss to evenly coat in the avocado oil.
  • Roast for another 15 minutes (or until soft). (add the pumpkin seeds to the pan with 5 min left to roast)
  • Let cool and top with goat cheese, cranberries, and the rest of the nuts.