Your Mediterranean Holiday Game Plan
Instead of waiting for a clean slate on January 1st, what if you started small now?
The holiday season is one of my favorite times of year. Cozy dinners with loved ones, twinkling lights, traditions that make us feel connected...it’s all such a joy. But let’s be honest: it can also feel like a whirlwind. Between work, decorating the house, preparing meals, shopping for gifts, and navigating a calendar full of events, it’s easy to feel like your healthy habits have been left behind in September.
So maybe you’re thinking: “I’ll just wait until January to get back on track.”
I get it. But here’s the thing…
You don’t have to be “all in” to make a difference. You just have to begin.
Instead of waiting for a clean slate on January 1st, what if you started small now? Choosing one or two healthy habits to focus on during the holiday season can help you feel better right now—with more energy, less stress, and a whole lot less guilt. Plus, it makes January feel like a continuation instead of a total reboot.
Many people find that gaining just 5 pounds during the holidays can be tough to shake off. The reality is, that most never get rid of it, and with other vacations and holidays, the weight gain keeps adding up. This can lead to long-term impacts on your health.
But this isn’t about restriction or saying “no” to your favorite foods. The Mediterranean lifestyle is about balance. It gives you permission to enjoy the holiday season with intention.
Ready to feel better before the new year rolls around? Let’s dive into 5 easy habits to help you stay grounded in wellness while still enjoying the magic of the season.
Pam and Chelsea shared their Top 5 Healthy Holiday Habits in our Substack Live today!
Tip 1: Practice Mindful Eating
When the pace picks up, meals often become mindless: standing over the counter, grazing while cooking, or eating too quickly to even remember what we had. This year, try to slow down and tune in.
Mindful eating means being fully present at meals—taking time to taste your food, listen to your hunger cues, and stop before you feel stuffed. It’s a simple shift that can help prevent overeating and increase satisfaction.
👉 Try This:
Sit down at the table to eat
Put your fork down between bites
Take a deep breath before starting your meal
Keep serving dishes on the counter rather than on the dinner table
Do a quick hunger check-in before and during your meal
Write down what you eat
This isn’t about obsessing over calories, but about becoming more mindful of what and how much you’re eating.
We love this Hunger Fullness Scale from UC Berkeley as a helpful visual tool. Try to stay in the “blue zone” (between a 4 and 7): starting when you’re lightly hungry, and stopping when you’re pleasantly full—not stuffed.
This is also a core habit in the world’s Blue Zones, where people live long, healthy lives and practice the Japanese principle of Hara Hachi Bu—eating until they’re about 80% full.
Tip 2: Practice Portion Control
Let’s face it, holiday parties are often built around food. And we’re here for that—we love food too! But a little planning can help you enjoy the meal without going overboard.
Before the event:
Eat a balanced snack to avoid arriving famished
Be selective with your treats— think ahead about what foods you really want to enjoy
You don’t have to say no to everything. If you know your friend Christie makes the best chocolate chip cookies for the cookie exchange, save room for them! Skip the store-bought brownies and make space for what truly brings you joy.
Consider bringing a nutrient-dense side you love (think roasted veggies, lentil salad, or citrus-dressed greens)
At the event:
Use a smaller plate, if possible
Fill half your plate with veggies
Choose lean proteins (aim for a portion the size of your palm)
Pause before going back for seconds—give your body time to signal fullness
Focus on enjoying the company
Tip 3: Don’t Skip Meals—Especially Breakfast
Skipping meals (especially breakfast) to “save up” for a big dinner might sound like a good idea, but it usually backfires. When we go too long without eating, we show up to meals ravenous, making it harder to listen to our body’s cues and much easier to overeat.
Starting the day with a balanced breakfast helps regulate blood sugar and curb cravings throughout the day. Research shows that people who eat a high-protein breakfast tend to consume fewer calories overall.
🥚 Need ideas? Try our Busy Morning Egg Muffins for a quick, protein-packed breakfast that keeps you full and fueled.
Tip 4: Stay Hydrated (Especially if You’re Drinking Alcohol)
Holiday cocktails, mulled wine, peppermint mochas… these festive drinks can sneak in a lot of added sugar, caffeine, and calories—and they’re easy to overdo when you’re not hydrating along the way.
The Dietary Guidelines for Americans recommend:
2 drinks or less in a day for men
1 drink or less in a day for women
👉 Try This:
Alternate alcoholic beverages with water
Sip slowly and savor each drink
Be mindful of sugary mixers and creamy cocktails
Watch out for caffeine overload in festive coffee drinks
✨ Pro Tip: Keep a water bottle with you at parties, or infuse still or sparkling water with citrus, cranberries, or mint for something seasonal and refreshing.
🎄 Try our Lightened-Up Poinsettia Cocktail—it’s a lighter option that still feels festive.
Tip 5: Prioritize Movement—Even in Small Doses
This time of year is packed, and it’s not always easy to get in a long workout. But movement doesn’t have to mean a 60-minute gym session. Think exercise snacks: short, consistent bursts of movement that add up over the day.
When you’re out of your routine, here’s one of our favorite tips:
🎯 Aim for three 10-minute movement breaks a day.
Even better? Make it social and festive:
Walk with a friend through your neighborhood to see the holiday lights
Go ice skating with family
Take a walk around the mall before shopping
Plan a family walk after a big meal
Movement isn’t just good for your body, it’s a powerful way to relieve stress, improve sleep, and boost your mood during the holiday hustle.
PURPOSEful Next Steps
Choose One Healthy Habit to Focus On This Holiday Season
Don’t try to do it all. Just start with one thing. Maybe it’s sitting down for meals instead of eating on the go, or drinking water between cocktails. Small shifts lead to big changes over time. What’s one habit from this post you can practice this week?Try the “Half-Your-Plate Veggies” Trick at Your Next Meal or Party
It’s simple, flexible, and works anywhere, whether you’re at a potluck, holiday dinner, or lunch at home. Fill half your plate with colorful vegetables first, then build around that with lean protein and a treat you truly enjoy.Join Our 30-Day Mediterranean Reset Challenge – Kicking Off January 5th!
One month, one plan, one fresh start. We’ll help you start the year feeling energized and in control, with nourishing meals, practical strategies, and plenty of support.
More info coming soon!