Holiday Survival Guide: Staying Balanced with Sugar and Alcohol

The holiday season is a time of joy, connection, and celebration. It’s also a time when sugar and alcohol seem to be everywhere — from festive cocktails and office parties to homemade cookies and family dinners. While indulging is part of the fun, it can sometimes leave us feeling sluggish, bloated, or out of balance.

The good news? You don’t have to choose between health and enjoyment. With a few mindful strategies, you can fully embrace the festivities and feel good while doing it. Our Wellness Advisor, Rachel, shares her top tips for navigating the sugar and alcohol influx this season.

1. Stay Hydrated

Dehydration is often mistaken for hunger, which can lead to overeating or reaching for sweets when what your body really needs is water. Aim for around 100 ounces of water per day.

• Try starting your morning with a big glass of water before coffee.
• Add electrolytes like trace minerals, LMNT, or a pinch of sea salt if you’re drinking alcohol, since alcohol depletes hydration quickly.
• Keep a refillable water bottle with you at parties and events, it’s a simple reminder to sip regularly.

2. Don’t Skip Meals 

It can be tempting to “save calories” before a big dinner or holiday party, but skipping meals often backfires. Showing up ravenous makes it much harder to make balanced choices, and you’ll be more likely to overindulge.
Instead, plan ahead:

• Eat balanced meals with protein and fiber throughout the day to stabilize blood sugar and keep you full. Here’s our guide to a balanced plate. 
• A simple pre-party snack like Greek yogurt with berries or an apple with almond butter can prevent that “I want to eat everything in sight” feeling.
  
  

3. Treat, Don’t Cheat 

Language matters. When we call foods “bad” or a “cheat,” we attach guilt to them, which often creates an unhealthy cycle of restriction and overindulgence. Instead, view holiday treats as just that: treats. They’re part of the joy of the season, and enjoying them is healthy in its own way.

• Remind yourself that joy is a nutrient too. Food isn’t just fuel; it’s culture, connection, and celebration.
  
  
• Choose indulgences that truly excite you, rather than eating every cookie or drink just because it’s there.

4. Share the Joy 

The holidays are about more than just the food and drinks, they’re about connection. When you indulge, do it in the company of people you love.

• Savor that special dessert while chatting with family.
• Clink glasses in a celebratory toast.
• Notice how the experience feels richer when it’s shared, rather than rushed or mindless.
  
  

5. Plate Your Food

One of the easiest ways to prevent mindless grazing — especially with appetizers, finger foods, and desserts — is to plate your food.

• Seeing everything laid out helps you make conscious choices about what and how much you want.
• It creates a natural pause and prevents endless picking, which often adds up more than we realize.
• Plus, sitting down with a plate makes the experience feel more intentional and satisfying.

The Bottom Line

The holiday season should be a time of joy, not stress. With a little preparation and a mindful approach, you can enjoy sugar and alcohol in ways that leave you feeling balanced, energized, and present. Remember: health isn’t about perfection, it’s about making choices that support your body and your happiness.