Holiday Health Without the Stress

Article by Debi Borger, DB Wellbeing

“Ugh, the holidays are the worst!” I hear this from clients every year from October through March. I always joke that it’s not entirely their fault; I blame Hallmark.

It starts with Halloween, which somehow begins at the end of summer. Candy lingers around the house until Thanksgiving, when we move straight into what I like to call “Eat as Much as You Can Day.” Once the leftovers disappear, our digestive systems barely have time to recover before Christmas, Hanukkah, Kwanzaa, and New Year’s roll in. Feel stuffed just thinking about it? You’re not alone.

The next thing I hear is, “I feel like I gained ten pounds in one day!” Let’s break that down. One pound of fat equals roughly 3,500 calories. To gain a pound in a day, you’d have to eat 3,500 calories beyond what your body needs to function. That’s a lot of food! Most adults need between 1,200 and 2,000 calories a day just for basic survival. So, while the scale might fluctuate after a holiday feast, much of that is likely due to water, salt, and temporary fullness, rather than actual fat gain.

But when you think you’ve made it through New Year’s with good intentions, along comes Valentine’s Day, with the chocolate hearts, wine nights, and dessert menus. Before you know it, spring is around the corner, and you’re wondering where the last few months went. The truth is, there’s always something to celebrate – and that’s not a bad thing. It just means we need to learn how to celebrate without sabotaging ourselves.

The key isn’t perfection; it’s intention. Here are a few ways to move through the holiday season feeling strong, balanced, and in control, without missing the joy of it all.

Move before you indulge. Get in a morning workout before the big meal. It sets the tone for the day and helps you enjoy your food as a reward, not a regret.

Give before you receive. Join a Turkey Trot or volunteer at a local food drive. Contributing to your community shifts your mindset and boosts your mood.

Walk it off. A 20-minute stroll after eating helps burn off extra glucose and aids digestion.

Mix smarter mocktails. Skip sugary mixers and opt for club soda with fruit or a splash of margarita mix.

Plan your plate. Start with lean protein and veggies, then add a small portion of your favorite side. When you plan ahead, you avoid the guilt and the “food coma.”

The holidays don’t have to derail your well-being. With a little mindfulness and a lot of grace, you can savor life’s celebrations and step into each new month feeling strong, balanced, and proud of how you showed up for yourself.