The holiday season is upon us! And here is a Holiday Wellness Guide for you as you navigate your health and parties this season. Cheers!


  • Americans consume 130 pounds of sugar a year (adults consume 22 teaspoons of sugar a day and teens 34 teaspoons a day). Soft drinks are the number source.
  • Sugar can be hidden in ketchup, breads, salad dressings, bars, processed snacks, cheese and meats.
  • Sugar isn’t just white sugar, but these names as well: HFCS, sucralose, fructose, Sweet N Low, Splenda, Aspartame, Erythritol, Acesulfame K #healthtalk
  • The effects of sugar are obesity, heart disease, tooth decay, allergies, diabetes, certain cancers, insomnia.
  • Use raw honey when you bake - cut amount in half. i.e. 2 cups of sugar, 1 cup of raw honey.


  • Go with a friend and keep each other on track with your healthy goals in mind during the party.
  • Health is a 24/7 mindset, have a great time, but remember that your long term health goals!
  • Bring snacks or nutrient dense foods to the party. This way you’ll have something to eat! And introduce guests to real food!
  • Eat nutrient dense foods before going to party. At the party enjoy a few of your favorite foods or drinks.


  • A cup of Eggnog can be up to 400 calories (more with alcohol added) and contain 20 g of sugar! Watch what you drink.
  • Pumpkin Spice Latte from Starbucks contains 410 calories, 17g fat, and 10g of saturated fat and no pumpkin (just artificial flavors) and HFCS.
  • A Pumpkin Spice Latte from McD’s contains no pumpkin, sucralose, artificial flavors, potassium sorbate, 340 calories, 48 g of sugar, GMO.
  • Alcohol calories can really add up quickly without providing your body nutrients. Try Kombucha!
  • Tip: get in the habit of always carrying a reusable water bottle with you. Water keeps you hydrated, refreshed and healthy!


  • A few handfuls of salty, mixed nuts can really add on the calories - up to 600! Opt for raw nuts and veggies.
  • Traditional green bean casserole contains about 275 calories, 10 g of unhealthy fat. Saute green beans, top with slivered raw almonds instead.
  • A slice of pumpkin pie contains more than 300 calories, 21 g of sugar. Try making these Pumpkin Spice Bars instead: (gluten free and vegan!)
  • Like crunchy foods? Opt for kale chips! Packed full of nutrients that your body needs to live and thrive.
  • You can still enjoy the holiday and eat tasty foods! Just be mindful to make wise and smart choices.

Holiday Fitness Tips:

  • Get up 30 minutes early every morning and get a walk or run in before the hectic day begins.
  • Park far away from the shopping mall or store and walk to entrance.
  • Challenge yourself to always take the stairs!
  • Set a wellness goal for the next 6 weeks. Bonus: I will help you! 


  • Happiness happens when we help others. There are many lonely people all around us, see you can reach out to this season!
  • Keep snacks and water bottles with you to hand out to those with signs asking for help.
  • Spread cheer wherever you go. Tip extra. Shovel neighbor's driveway. Put phone away when paying for purchases.


cover photo credit: MOTT

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