Navigating a Healthy, Joyful Holiday Season

The holidays are a time for joy, laughter, and connection. When you are facing very a serious diagnosis, we can't afford to put our metabolic health aside for a month. In my oncology nutrition practice, I carefully work with my clients to develop a plan for enjoying the holidays while still honoring their health goals and supporting metabolic health.

Here are some tips that are helpful for navigating the holidays!

Think About Your Eating Strategy

Decide ahead of time what your plan will be for each event

• Mocktails: Would you like to enjoy a festive, alcohol-free drink with dinner? Hibiscus iced tea and sparkling water can help! Bitters are another great way to spruce up some sparkling water!

• Appetizers: Choose options like deviled eggs, veggie platters with a fatty dip, or charcuterie boards.

• Foods to avoid: Make a list of foods that don’t fit your goals and think of tasty swaps — cauliflower mash instead of potatoes, nut bread stuffing instead of traditional bread stuffing or roasted vegetables instead of bread rolls.

• Dessert: A keto dessert can be a fun, guilt-free treat! Try a keto pumpkin or pecan pie, keto holiday cookies or chocolate mousse made with metabolically healthy ingredients.

  
  

If You’re Hosting

• Hosting gives you the chance to control the menu — but remember, you don’t have to do it all alone!

• Ask friends or family to help prepare the meal. You can share recipes that work for you so everyone is on the same page. This lifestyle is a team effort, and your loved ones want to support you.

  
  

If You’re a Guest

• If you’re attending someone else’s gathering, offer to bring a dish or two that works for your dietary needs.

• Meat dishes are usually pretty safe and provide a nice protein anchor

• Let your host know that you’re following a particular diet for your health, especially during your health journey, so they understand that you may not eat everything served.

  
  

If You’re Going Out to Eat

• Check the menu beforehand and come up with a game plan before you get there

• Bring a “Mary Poppins” Purse with the things that will help you be successful. Here's what I put in mine: tasty bitters to add to sparkling water/club soda, olive oil, salt, a tasty seed oil-free salad dressing, a keto treat for after dinner for dessert, hot sauce, sugar free ketchup

  
  

Give Yourself Grace

If you go off track, don’t stress — it’s just one meal. You can always return to your clean routine the next day. Health is a long-term journey, not a single dinner.

Focus on Gratitude, Your Connection with Others and Nature

Above all, focus on the joy, laughter, and love of those around you. There’s so much to be thankful for. Gratitude nourishes your spirit just as much as your food nourishes your body.

There are lots of ways to enjoy the holiday with no food or alcohol involved. Here are some of my favorites:

• Christmas traditions like decorating a tree and the Hanukkah tradition of lighting candles

• Going to see the holiday lights or holiday parades

• Caroling

• Secret Santa/Yankee Switch/White Elephant Gifts/Toys for Tots

• Listening to holiday music

• Playing in the snow (if you have some)

• Watching holiday movies

• Playing family games or spinning the dreidel

• Volunteering at a community center or organization

• Ugly Holiday Sweater contests

The holidays don't have to be about sacrificing everything wonderful when you have a serious diagnosis. Add in some new traditions and see just how joyful they can be! Have a beautiful holiday season!