Enjoying Holiday Treats Without the Crash
The holiday season is officially here, and from Halloween candy to Thanksgiving pie to Christmas cookies and New Year's champagne, the next few months are filled with a lot temptations.
I truly believe you don't have to choose between enjoying the holidays and feeling good in your body. The key is having strategies that work with your body, not against it.
I've rounded up some of the best expert-backed tips and practical strategies to help you navigate this sweet season with confidence.
Timing is Everything: The Glucose Goddess Approach
Biochemist Jessie Inchauspé (aka the Glucose Goddess) has changed how I think about sugar and blood sugar management. Her research-backed "hacks" from Glucose Revolution are game-changers for holiday eating:
Save sweets for dessert, not snacks - Enjoy treats at the end of a balanced meal rather than on an empty stomach. The fiber, protein, and fat already in your system slow down glucose absorption.
Start with veggies - Have vegetables 10-15 minutes before your holiday meal. This creates a protective fiber mesh in your gut that flattens the glucose curve.
The vinegar trick - One tablespoon of vinegar in water before a carb-heavy meal can help reduce glucose spikes.
Move after eating - A 10-minute walk after your meal (perfect for admiring holiday lights!) helps your muscles absorb glucose and prevents energy crashes.
Mindful Eating Strategies
Sometimes the best approach isn't about what you eat, but how you eat it:
Moderation - Research shows that the first few bites of any food provide the most pleasure. After that, it's often habitual eating. Try savoring a few good bites of your favorite treat or simply in moderation.
Eat without distraction - Put down your phone, step away from the TV, and actually taste that cookie. You'll feel more satisfied with less.
Check in with yourself - Before reaching for seconds, pause and ask: "Am I actually hungry, or am I eating because it's there?"
This visual strategy works great for Thanksgiving, Christmas dinner, and holiday parties:
Fill half your plate with vegetables
A quarter with protein
A quarter with starches/carbs
Then enjoy your treats!
This naturally balances your meal and prevents blood sugar rollercoaster while still letting you enjoy everything.
Stress Management Matters
Here's something people don't talk about enough: stress hormones like cortisol directly impact blood sugar levels. The holidays can be stressful, so:
Prioritize sleep (even when your schedule is packed)
Build in moments of calm between events
Practice saying no to obligations that drain you
Remember that movement helps both stress AND blood sugar
Food Freedom Mindset
Perhaps the most important strategy is mental: let go of the "good food/bad food" mentality.
There are no "cheat days" - you're not cheating on anything
One meal doesn't define your health
Restriction often leads to bingeing
Practical Holiday Tips:
Don't skip meals to "save calories" - This often backfires and leads to overeating
Stay hydrated - Often we mistake thirst for hunger or sugar cravings
Keep protein-rich snacks handy - Nuts, cheese, beef jerky or Greek yogurt can stabilize you between holiday events
Focus on favorites - Don't waste your appetite on store-bought cookies if homemade pie is what you really want
Give yourself grace - The holidays are a few weeks, not a lifestyle. Enjoy them!
From a health coach perspective, I believe what makes the biggest difference is having a plan, but holding it loosely. The people who feel best are those who arm themselves with strategies (like the ones above) but don't overthink it when things don't go perfectly.
The holidays are meant to be enjoyed. Food is part of celebration, connection, and tradition. Focus on making choices that keep you feeling energized and present so you can actually enjoy the season.
Your Holiday Action Plan:
Pick 2-3 strategies from this post that resonate with you
Experiment and see what works for your body
Be flexible and adjust as needed
Remember: progress over perfection
The goal is to feel good, have energy for the people and activities you love, and wake up on January 1st feeling proud of how you showed up for yourself.
What's your biggest challenge during the holiday season? Drop it in the comments – I'd love to hear from you!
Resources mentioned: Jessie Inchauspé's "Glucose Revolution" and "The Glucose Goddess Method" - follow her @glucosegoddess for more science-backed glucose tips.
