Dr. G’s Holiday Eating Survival Guide
The holidays bring a parade of indulgences—cocktail parties, cookie exchanges, and feasts brimming with carb-heavy, sugar-laden temptations.
For the next couple of months, we’ll be surrounded by festive foods and treats we only see this time of year.
With all these gatherings, it’s easy to feel torn between enjoying the season and staying healthy.
The good news is you don’t have to choose. You can savor your favorite holiday foods without spiking your blood sugar, dealing with bloating, or packing on extra pounds.
Let’s look at some practical strategies for a balanced holiday season.
First, let’s keep it real. The holidays are not the best time to aim for weight loss or rigid restrictions.
This season is about enjoying family, friends, and the occasional indulgence. Instead, focus on maintaining your weight and making thoughtful choices. By setting a realistic goal, you’ll reduce diet-related stress and feel more in control.
Whether you’re at a family dinner or an office potluck, parties can be a minefield of tempting foods. Here are some easy ways to stay on track:
- Eat Before You Go
Don’t skip meals thinking you’ll “save up” calories for later. When you arrive at a holiday bash hungry, you’re far more likely to overindulge. Have a balanced meal or snack before you go, like a salad with protein, or fruit and nuts, so you’re not famished by the time the festivities begin.
- Survey the Options
When you first arrive, scan the spread to see what’s available. Pick a few indulgences you truly love—maybe your aunt’s famous stuffing or a slice of pumpkin pie—and balance it with healthier options, like veggie sticks, shrimp, or a lean protein. This way, you can enjoy your favorites without filling up on empty calories.
- Avoid Grazing
Buffet-style setups can be a trap for mindless munching. Fill your plate, step away from the table, and focus on enjoying your meal without hovering over the food. Using a smaller plate can also help you manage portion sizes without feeling deprived.
- Bring a Healthy Dish
If you’re attending a potluck, bring a healthier option that you’ll feel good about eating. A colorful veggie platter, a festive salad with nuts and pomegranate, or even a roasted sweet potato dish with minimal added sugar can provide balance to a table full of indulgent dishes.
- Watch the Cocktails
Holiday cocktails and eggnog are loaded with sugar, and alcohol can lower your inhibitions, making it harder to stick to your plan. Treat cocktails like dessert: enjoy one, but don’t go overboard. Opt for a spirit with soda water and lime for a lighter option, and drink a glass of water between each alcoholic beverage to stay hydrated and avoid overeating.
- Choose Your Desserts Wisely
Pick one or two favorite desserts and enjoy them slowly. Starting your meal with lighter fare, like a broth-based soup or fresh veggies, can help you save some room (and calories) for the sweet treats you love.
- End with a Mint
Once you’ve had enough, pop a mint or chew a piece of gum. The minty flavor helps signal to your brain that you’re done eating and keeps you from mindlessly going back for more.
The holiday temptations don’t end when you leave the party. Between baking projects, gift baskets, and leftover treats, it’s easy for extra calories to creep into your daily routine.
If you’re surrounded by sweets at home, resisting the urge to snack is harder. Keep your usual “guilty pleasures” out of sight or replace them with healthier alternatives. That way, when you indulge at holiday gatherings, you’ll know it’s something special.
And if you’re making holiday treats, bake just enough for the day or share the extras with friends, neighbors, or coworkers. Keeping an entire batch of cookies around can make it challenging to stick to moderation.
Now, exercise is often the first thing to fall by the wayside during the busy holiday season. But even short bouts of activity can help manage stress, stabilize blood sugar, and support digestion after heavy meals.
Try to find time for a brisk walk, take the stairs when possible, or break up your exercise into shorter sessions if you can’t fit in a full workout. Every minute counts.
Aim to enjoy the festivities this holiday season without feeling like you have to choose between health and happiness.
Plan ahead, set boundaries, and make a few smart swaps, and you can keep your health on track without missing out on the joys of the season.
The goal isn’t perfection; it’s balance.
P.S. THIS tasty herbal tea is a PERFECT match for holiday stress.
Source:
“Healthy Holidays,” USDA, Nutrition. gov
Written By Dr. Richard Gerhauser, M.D.
For years he’s been the trusted doctor for celebrities, world-class athletes, and countless seniors looking to reclaim their health.
And now…for the first time ever… he’s making his medical breakthroughs available to readers all across America.
Dr. Richard Gerhauser, M.D. is one of the most pioneering and innovative minds in medicine today – and he delivers cutting-edge cures each month through his Natural Health Response newsletter.
Natural Health Response readers get full access to Dr. Gerhauser’s protocols for chronic pain… heart disease… diabetes… Alzheimer’s… and even cancer. These are the very same treatments Dr. Gerhauser recommends to his own patients at his practice in Tucson, Arizona.
In addition to being a board-certified medical doctor, Dr. Gerhauser has earned two master’s degrees and has served as a clinical professor at the University of Arizona.
And as a physician at the world-famous Canyon Ranch, Dr. Gerhauser treated celebrities from around the world who paid dearly for the type of next-generation health information he provides Natural Health Response readers each month.
View More Free Articles
Simple Ways to Protect Your Mental Health This Thanksgiving
Thanksgiving is often portrayed as a time of joy, togetherness, and gratitude. But for many, this season can highlight feelings of loneliness, stress, or loss. With pressures from social media, past family conflicts, or even memories of loved ones, Thanksgiving can be challenging for mental health. Fortunately, nurturing your mental well-being in small ways—starting with […]
The Holiday Treat That Lowers Blood Sugar
I’ll admit it… one of my favorite things about Thanksgiving is homemade pumpkin pie. It’s a guilty pleasure this time of year. So, my advice is to go ahead and indulge. But limit it to a slice, and then do your blood sugar a favor by loading up on plain old pumpkin instead. Here’s why… […]
FDA Declares Popular Decongestant USELESS
If you’ve ever turned to over-the-counter (OTC) cold meds for relief from a stuffy nose, well this news may surprise you… The FDA is proposing a ban on oral phenylephrine, the ingredient in many popular decongestants. Why? Because it doesn’t work. Despite being the main decongestant ingredient in OTC brands like Sudafed PE, Tylenol Cold […]
5 Ways to “Beat the Bloat” This Thanksgiving
As we prepare for Thanksgiving week, there’s a lot to look forward to and be thankful for. Family gatherings, football games, great food, and even better desserts top the list. Then there are all the leftovers. It’s not a holiday that’s known for moderation. But if you’re not careful, overdoing it on Thanksgiving could leave […]
Eat THIS to Reduce Your Risk of 14 Cancers
I’m a meat-and-potatoes guy. I’ll never turn down a big, juicy steak. But even more than that… I’m a fish guy. There’s not much I like more than a perfectly grilled salmon. I hope you do, too, because salmon contains two potent nutrients tied to a reduced risk of 14 types of cancer. Omega-3s are […]
The Bad Habit Robbing YEARS from Your Life
I often get eye-rolls when I stress just how essential lifestyle factors like light reducing pollution and grounding are good for health. But new research continually proves that I’ve been right all along. Today, a critical new study shows that something I’ve warned you about for YEARS is tied to a 34 percent increased risk […]
Reduce Colon Cancer Risk by 30%
More than 150,000 people are diagnosed with colorectal cancer yearly. Another 35,000 will get a liver cancer diagnosis. But if you have type 2 diabetes, your risk of developing one of these skyrockets—a 47 percent increased risk of colorectal cancer, and a two to three times higher risk of liver cancer. That’s why I’m excited […]
“Dinner Plate” Danger Raises Prostate Risk
Did you know that prostate cancer is FAR more prevalent in developed parts of the world than in less developed regions? Strange right? What is it about our modern, developed society that’s attacking our male population? There are MANY answers to this question. The primary one I will focus on today is a significant environmental […]
The 5-Minute Solution to Better Blood Pressure
Are you one of the millions who battle the so-called “silent killer” hypertension? And do you have five minutes to spare daily? If so, you could be well on your way to significantly healthier blood pressure. Sound too good to be true? A new study proves it. And the best part? It’s incredibly easy If […]
“Eye-Opening” Benefits of Pistachios
Imagine if there were a daily snack that could protect your vision. Well, a recent study brings good news for the 20 million U.S. adults already battling macular degeneration—the leading cause of vision loss for those over 60. Adding a handful of pistachios to your diet might help shield your eyesight. Let’s take a “look.” […]