Eat, Drink, and Be (Mindfully) Merry

The holidays are coming fast. Between travel plans, school breaks, and endless trays of cookies, this time of year can throw even the best routines off track. If you care about your health and nutrition, it’s easy to feel anxious about the change in structure.

But the holidays are meant to be enjoyed. It’s a chance to slow down, connect with people you love, and remind yourself that balance doesn’t mean perfection. It means being intentional.

We want to help you head into the holidays with confidence and a plan that actually feels good. Below, you’ll find some of the most common holiday sticking points (and how to handle them), practical tips for finding balance, and a few of our favorite holiday recipes you can save for later.

Common Holiday Myths & Solutions

The holidays are an amazing time to unwind and connect with loved ones. They can also pose specific obstacles when focusing on your health and nutrition. Use these strategies to overcome common holiday misconceptions and sticky situations you may encounter.

Myth #1: Visiting family means eating all your childhood favorites.

It’s easy to slip into “vacation mode” when you’re back home and surrounded by nostalgic foods. Those family recipes carry a lot of memories, which can make it hard to find balance. The goal isn’t to avoid them altogether, it’s to enjoy them with intention so you can walk away satisfied instead of stuffed. Try this:

• Identify the foods that you don’t have access to during other times of the year, like home-cooked recipes. Enjoy small portions of these dishes and save the treats you always have access to for another time. Space out these treats over your visit instead of feeling like you have to eat them all in one sitting.

• Remove the ‘off-limits’ label from holiday treats. When you realize you’re not restricted in what you can eat, it is easier to stop eating after the first serving.

• Focus on people and activities. Get outside, move your body, engage in conversation, drink plenty of water, and avoid the temptation to sit around a snack table at all times.

Myth #2: Drinking more alcohol lightens social anxiety, so drink up!

Holiday gatherings can be overwhelming, especially if social situations drain your energy. It’s tempting to rely on alcohol to take the edge off, but it often backfires, leaving you more anxious or sluggish later. With a little planning, you can still relax, connect, and enjoy yourself without overdoing it.

Here’s our favorite, easy-to-implement tips for enjoying happy hour:

• If you’re socially anxious, get plenty of sleep the night before a big event. This helps with stress management and ensures you have a calmer frame of mind.

• Set a drink goal or limit ahead of time and sip slowly.

• “Seltzer down” wine and spiked seltzers to make them last longer.

• Drink a non-alcoholic drink between alcoholic drinks.

• Keep a mocktail on hand so you can join in the festivities and limit the number of times people offer you another drink.

• Communicate with a trusted friend or family member before stressful situations for you and ask for support if needed!

Myth #3: Big social gatherings make it hard to keep track of how much you’re eating.

Large gatherings can make it easy to lose track of what (and how much) you’re eating. The key isn’t to obsess over every bite, but to bring a little awareness to your choices so you can enjoy the food and the company without feeling overstuffed or guilty later.

• Don’t put anything on your plate until you’ve explored all the options. Ask yourself, “Is this what I really, really want?”. If so, put it on your plate and enjoy! If not, you can probably leave it without feeling like you’ve missed out.

• Fill your plate with lean protein and veggies, then let yourself digest before returning for your favorite sides or dessert.

• You do not have to track your food. Instead, focus on balanced food choices. For example, if you know you want to enjoy a drink and dessert, grab smaller portions of high-carb and fat sides.

Focus On Life Outside the Party

A few days of enjoying yourself is no big deal in the grand scheme of things. But if you let a few days turn into a few weeks (or even months!), you may start to notice some backward steps.

Focus on food prep, staying active, and healthy sleep and hydration habits during the days and weeks between parties and get-togethers so you don’t find yourself saying, “I’ll start again on January 1st.”

Here’s what that might look like:

Stick to Your Norms

The shift in schedule during the holidays can be tricky for people who rely on routine to stay healthy. So, stick to your normal meals and training schedule as much as possible between get-togethers to ensure you get the most bang for your routine buck.

Use a Meal Prep Service

If there’s any time of year to enlist a meal prep service, it’s the holidays. Have your nutritious meals delivered straight to your door so you can open up some mental space for the rest of the season’s “to-do’s.” If you’re a first-timer, read our tips on how to use a meal prep service.

Focus on Fitness

Focus on the variables within your control and set specific goals for your physical activity. Here are some ideas:

• Walk at least 30 minutes per day

• Do your workout first thing in the morning before the day gets away from you.

• Commit to working out a set number of times per week.

• Get in at-home sweat sessions with bodyweight movements.

Some Of Our Favorite Holiday Recipes

Whether you’re hosting, heading to a potluck, or just want something festive and macro-friendly at home, these are some of our WAG favorites. We’ve included a full macro breakdown for each one, so you’ll always have at least one dish you can track confidently—or simply enjoy knowing what’s in it.

Save these for when you need a reliable, crowd-pleasing option that still fits your goals.

Remember: Everything In Moderation

A few treats won’t make or break your nutrition program or your progress, but we encourage you to ask yourself, “Is this food worth it?” Even if you’re not tracking macros on a certain occasion, thinking about balance throughout your day and on your plate will help you make choices you’re proud of.

Enjoy a piece of your grandma’s special pie or your mom’s once-a-year holiday cookies. Skip the boxed brownies and store-bought cake you can get at any time.

Identify your favorites, enjoy them slowly, and remind yourself that nutrition is something you get to do, not something you have to do.

Don’t Wait Until January 1st

Contrary to popular belief, the holidays are the best time to have a nutrition coach in your corner. Our members love working 1-on-1 to set goals and intentions, let go of food guilt, and enjoy the season to the fullest without sacrificing their health.

WAG Coaches are people, too—we love to grab a cookie (or two) and sip a cocktail (or mocktail) with friends and family. We’ll help you do the same while working toward your goals.