It’s that time of year again when my patients share with me how difficult it is to resist the frequent and overwhelming temptation for holiday treats. It comes as no surprise that the average American anticipates packing on an extra two to five pounds each holiday season. While many intend to lose this weight in the New Year, more often than not, those few extra pounds will only continue to accumulate, which can lead to obesity or chronic illness. So, I want to share some practical ways to navigate this season, and overcome unhealthy temptations without depriving yourself. 

The first step is to create a plan or intention before walking into those holiday parties, where you’re sure to encounter a plethora of sweet breads, pies, cakes, cookies, salty chips, crackers, trail mixes, hot chocolate, toddies, or other sweet cocktails. Most of the festive foods we love are high in refined sugars and processed carbohydrates. These foods can quickly raise blood sugar levels, which results in elevated insulin and excess fat storage around the waistline. Excess fat in this part of the body is dangerous, as it can be a contributing factor to diabetes, heart disease, or even dementia. Here are a few intentions to keep in mind before attending a next holiday event. 

Do not enter the environment hungry. Eat a nutritious snack before you arrive like a handful of nuts, a hard boiled egg, an avocado, raw vegetables and hummus, or a few ounces of pasture raised chicken or turkey. These foods contain protein and healthy fats to keep your blood sugar levels stable and equip you with will-power to avoid overeating empty calorie, carbohydrate-rich foods.  

Hydrate before and during a holiday event. Avoid drinking water from one-time-use plastic bottles, as these are toxic to our bodies and our planet. Consume filtered, or reverse-osmosis water and use a glass or stainless steel container to store your water. Optimal hydration will help satiate hunger and keep you from over consuming sweets, alcohol, or other sugary drinks. 

Since the Holidays are a time of sharing, this is an ideal opportunity to make some grain-free or low-carbohydrate treats to bring with you to the seasonal festivities. Bake with almond or coconut flours and use natural, low-glycemic sweeteners such as Swerve (erythritol), Lakanto (monk fruit), or Allulose. This way, there will always be something on-hand that you can savor and share with others. There are also recipes to make holiday drink mixers with low-carb sweeteners. Avoid artificial sweeteners like Sucralose, as this sugar is shown to negatively impact immune health. 

One of my favorite and most powerful strategies to survive the holidays without extra weight gain is to implement the ancestral practice of intermittent fasting or time-restricted feeding. I recommend this to patients and follow it myself all year long, as it has been shown to improve lean body composition, brain health, mitochondria function, and immune strength. Intermittent fasting promotes autophagy, in which the body eliminates dead or dysfunctional cells, reduces inflammation (the root of chronic illness), and promotes longevity. 

The two most common types of fasting include time-restricted feeding, in which you consume all your calories within a specific window of time (i.e. eat in an eight- to 10-hour window and fast the other 14–16 hours). The other method is alternate day fasting, in which you consume 500–600 calories, one to two days a week, ideally limiting food intake to bone broth or healthy protein and above-ground vegetables, while avoiding any form of sugar, grain, or processed carbohydrates. Then, you’ll consume a normal diet for the remaining five days.  

This version of fasting mimics our ancestors’ feast and famine lifestyle, which makes it an effective way to burn waistline fat and maintain a healthy lean body mass. Fasting should not be practiced with children, or while pregnant or breast-feeding. Consult with a doctor if you have insulin dependent diabetes, hypoglycemia, or another chronic illness before starting. 

If we remain well-hydrated, consume healthy protein and fats, bake healthy low-glycemic sweets or beverages to share, and practice intermittent fasting or time restricted feeding, we can enjoy the occasional overindulgence of our favorite treats. These mindful intentions will help us win the “battle of the bulge” this season without depriving ourselves in the process. Incorporate these strategies into your normal wellness routine as the New Year unfolds for a healthier start to 2025.

Dr. Laura Korman, DC, is a functional medicine practitioner, chiropractor, and nutritional counselor. She is also the owner of Korman Relief and Wellness Center, located at 16954 Toledo Blade Blvd., Port Charlotte. For more information and to schedule an appointment, call 941-629-6700 or visit https://www.drlaurakorman.com/