The holiday season is a time for joy, laughter, and connection. But as a woman over 50, you might find it challenging to balance your health goals with the abundance of festive foods and gatherings. I’ve been there, and I want you to know it is possible to enjoy the season without feeling like you’re starting over in January.
Last week, I attended a pickleball potluck party and brought turkey meatballs—delicious, high in protein, and gluten-free. Not only were they a hit, but they also helped me stay aligned with my goals. This inspired me to create a Holiday Party Survival Guide for you, packed with strategies to help you enjoy the season while feeling confident in your choices.
1. Have a Party Plan
Before attending any event, take a moment to plan. Review the menu, call the hostess for details, or bring a dish that aligns with your goals. Write down your intentions—what you’ll eat, drink, and enjoy—so you can savor the celebration without worry.
Pro Tip: Visualize the event in detail. What are you wearing? How are you feeling? Who are you with? Imagine confidently making choices that align with how you want to feel during and after the party.
2. Stay Hydrated
Hydration is your secret weapon. Drink plenty of water throughout the day and at the event to help your body feel its best and process alcohol more efficiently. If you’re drinking alcohol, alternate with fizzy water or still water and lime to stay refreshed. I like to think of these as spacers between drinks.
Pro Tip: Include an electrolyte in 32 ounces of water for better hydration on days you consume alcohol.
3. Pre-Party Protein
Eat balanced meals with 30–40 grams of protein throughout the day, and consider a pre-party snack to keep your blood sugar stable. This helps curb cravings for sugary or salty party foods.
Pro Tip: Shake up a scoop of protein powder with unsweetened milk or water while you’re getting ready. Arriving with steady energy levels gives you control over your choices.
4. Good, Better, Best Choices
Seek out options like veggies with hummus, chicken or beef skewers, seafood, or lamb chops. Limit fried, sugary, or bread-heavy items that can spike blood sugar and lead to cravings.
Pro Tip: Pair high-protein or fiber foods with a little healthy fat to feel satisfied and energized.
5. Mindful Indulgence
Avoid grazing. Instead, fill a small plate with what you love, sit down, and truly savor each bite. If something doesn’t excite you, skip it. Made a mindful choice to indulge? Enjoy it without guilt and move on.
Pro Tip: Take 3 deep breaths before you start eating to calm your nervous system. This activates your parasympathetic or rest-and-digest response, helping you feel more relaxed and reduce overeating.
Post-Party Reset
After the festivities, return to your usual routine—hydration, balanced eating, exercise, mindfulness, and sleep. Remember, one celebration won’t derail your progress. The key is embracing the moment and then stepping back into your rhythm.
This season, let the 80/20 rule guide you: consistency beats perfection. Celebrate joyfully, mindfully, and healthfully. Cheers to a holiday season that nourishes your body and soul!
Warmly,
Jacqui