5 Healthy Holiday Tips to Stay Energized and Stress-Free This Festive Season

The holidays are a time for celebration, indulgence, and connecting with loved ones. However, they can also bring a whirlwind of activity, stress, and rich meals that make it challenging to stay on track with your health goals. But don’t worry—enjoying the season and staying healthy doesn’t have to be complicated!

Here are five festive and practical holiday tips to help you stay energized, stress-free, and balanced while embracing the magic of the season.

1. Take a Post-Meal Walk to Keep Your Energy Up

Feeling the post-feast slump after a holiday gathering? Instead of lounging on the couch, grab your loved ones for a 15-20 minute walk. Walking after meals is a great way to:

• Improve digestion.
• Stabilize blood sugar levels.
• Keep energy levels up.

Light physical activity after meals has been shown to reduce postprandial blood glucose levels and improve insulin sensitivity (DiPietro et al. 2013). Walking supports cardiovascular health and can enhance mood, making it a win-win for your body and mind (Basso & Suzuki 2017).

Quick Tip: If the weather’s chilly, try an indoor activity like stretching or yoga to stay warm and energized.

2. Start Your Day with a Protein-Packed Breakfast

With large, indulgent meals planned for later in the day, breakfast can set the tone for balanced eating. A protein-rich breakfast stabilizes your blood sugar, reduces cravings, and helps you feel full longer. Protein consumption at breakfast has been linked to better appetite regulation throughout the day (Leidy et al. 2015).

Examples of Protein-Packed Breakfasts:

• A veggie omelet with kale, avocado, and a slice of sourdough toast.
• A B.T.R. NATION Protein+ Peanut Butter Crunch bar for on-the-go mornings.
• Greek yogurt topped with nut butter, seeds, banana, and a sprinkle of cinnamon.

Why Protein Matters: Consuming sufficient protein at breakfast can also help maintain muscle mass during periods of reduced activity or holiday indulgence (Murphy et al. 2016).

3. Stay Hydrated Between Sips of Holiday Cheer

The holidays are filled with delicious beverages—mulled wine, eggnog, and festive cocktails. While it’s fun to toast to the season, these drinks can be dehydrating and high in sugar. Staying hydrated is crucial to feeling your best.

For every alcoholic or sugary drink, aim to have a glass of water. Proper hydration has been shown to support metabolism, improve cognitive function, and reduce fatigue (Popkin et al. 2010). Staying hydrated can also help curb unnecessary snacking, as mild dehydration is often mistaken for hunger (Armstrong 2012).

Holiday Hydration Hack: Jazz up your water with festive flavors! Add slices of orange, fresh cranberries, or sprigs of rosemary for a seasonal twist.

4. Practice Mindful Indulgence at Holiday Meals

The holidays are a time to savor your favorite dishes, whether it’s pumpkin pie, stuffing, or a classic holiday cookie. You don’t need to deprive yourself, but practicing mindful indulgence can help you enjoy the season without running to the bathroom (iykyk).

How to Eat Mindfully During the Holidays:

• Take smaller portions to start and go back for seconds if you’re still hungry.
• Chew slowly and savor the flavors of each bite.
• Pause mid-meal to assess whether you’re still hungry or comfortably full.

Mindful eating practices have been associated with better weight management and reduced overeating (Mason et al. 2016). By focusing on your meal and avoiding distractions, you can enjoy your favorite holiday dishes without overindulging.

Pro Tip: Focus on quality over quantity. Choose the dishes you love most and skip the ones that don’t excite you. This keeps you satisfied without overindulging.

5. Keep Healthy Snacks Handy on the Go

Holiday shopping, traveling, and social events often mean long hours on the go. To avoid grabbing unhealthy snacks in a pinch, pack nutritious, satisfying options that keep you fueled and energized.

Healthy Snack Ideas:

• B.T.R. NATION bars, which are high in protein, low in sugar, and made with clean ingredients.
• Single-serve packs of nuts or trail mix.
• Sliced veggies with hummus.
• A hard-boiled egg or a small piece of cheese for protein.

Studies show that snacks high in protein and fiber can help reduce hunger and improve satiety, making them a great choice for busy days (Astrup et al. 2010).

Bonus: Keep Your Holiday Spirit Stress-Free

The holidays can be stressful with packed schedules and endless to-do lists. Self-care is essential to staying mentally and physically healthy. Practices such as mindfulness meditation, gratitude journaling, and yoga have been shown to reduce stress and improve overall well-being (Goyal et al. 2014).

• Schedule downtime: Block out time for relaxation and recharging.
• Practice gratitude: Reflect on what you’re thankful for this season.
• Get enough sleep: Aim for 7-8 hours a night to feel rested and ready to enjoy holiday events.

Wrapping It All Up

The holiday season is about enjoying time with loved ones, indulging in delicious food, and creating memories that last a lifetime. By incorporating these 5 healthy holiday tips, you can embrace the joy of the season while staying energized, balanced, and stress-free.

At B.T.R. NATION, we’re here to fuel your holiday season with purpose-driven snacking. Whether you’re starting your day with a protein-packed breakfast or grabbing a high-protein bar on the go, our clean, functional snacks make it easy to stay on track.

Want to make your holidays even healthier? Shop B.T.R. NATION’s Protein+ line today and fuel your festivities with snacks you can feel good about!

References 

1. DiPietro L, Gribok A, Stevens MS, Hamm LF, Rumpler W. Moderate-intensity physical activity reduces the glycemic effect of a subsequent meal in middle-aged adults. Appl Physiol Nutr Metab. 2013;38(8):821-827. doi:10.1139/apnm-2012-0360
2. Basso JC, Suzuki WA. The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review. Brain Plast. 2017;2(2):127-152. doi:10.3233/BPL-160040
3. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
4. Murphy CH, Oikawa SY, Phillips SM. Dietary protein to maintain muscle mass in aging: a case for per-meal protein recommendations. J Frailty Aging. 2016;5(1):49-58. doi:10.14283/jfa.2015.103
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6. Armstrong LE. Assessing hydration status: the elusive gold standard. J Am Coll Nutr. 2012;31(2):79-84. doi:10.1080/07315724.2012.10720098
7. Mason AE, Epel ES, Aschbacher K, et al. Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: data from the SHINE randomized controlled trial. Appetite. 2016;100:86-93. doi:10.1016/j.appet.2016.02.009
8. Astrup A, Dyerberg J, Selleck M, Stender S. Nutrition transition and its relationship to the development of obesity and related chronic diseases. Obes Rev. 2010;9(s1):48-52. doi:10.1111/j.1467-789X.2007.00438.x
9. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018