How to Stay Healthy During the Holidays!

How to Stay Healthy During the Holidays!

The holidays are a time for fun, festivities, and great food. It’s a time that we all love to indulge and enjoy ourselves. Sometimes overindulgence can leave us tired with low energy and give us that heavy feeling.

Extra body weight can cause several health conditions, including chronic pain. Did you know that every pound of body weight equals four pounds of pressure on your joints? 

Over time, weight can creep up for a variety of reasons. Some of these reasons include the following: 

  • genetics
  • lack of movement
  • diet 
  • certain medications 
  • not getting enough sleep
  • stress 
  • health conditions
  • environment
  • hormones or lack of them

 Many patients gain extra weight because the number of calories they’re consuming doesn’t match the output of movement they’re exerting. Our bodies are made to be physically active; when they are sedentary, they will hold on to and store more fat for energy later. When a person carries extra weight on their body, they are putting themselves at risk for health conditions, including chronic pain. 

 I have put together a few of my favorite tips to help you get through the holidays, so you don’t have a holidays hangover come the first week of January. Let’s start 2023 with a bang, feeling great and energetic. 


 1. Smaller portions- we all have parties over the holidays and gatherings to attend that include overindulgence in holidays food, treats, and alcohol. The key to maintaining weight is to eat the foods you enjoy in smaller portions. You can choose an appetizer plate vs. a dinner plate when you’re eating. It will help you reduce your portion size while still enjoying your food. 

    1. Ditch your scale- Everyone knows that feeling of seeing that number on the dreaded scale. My advice, ditch the scale! Don’t even look at it. It will make you feel discouraged and inadequate about yourself, which could make you eat your feelings and indulge in even more treats. For December, give yourself a break.
    2. Eat before your party- This helps to reduce overeating. Eating a healthy snack before going to a holidays party will help reduce the amount of food you indulge in. It’s the same idea as never going to a grocery store hungry. If you are starving, you’re more likely to eat extra food that is not good for your body.
    3. Move your body- The winter months are a time when we tend to reduce our activity levels. It’s cold outside, the days are shorter, and we all want to stay inside and cuddle up on the couch watching our favorite shows or movie. Did you know that getting outside, even in the cold weather, and walking have tremendous health benefits? Not only exposing your body to movement but also the cold weather may help to reduce weight gain and boost your immune system. 
    4. Substitutions are a great way to enjoy the holidays without adding extra pounds. My wife, Nikki @nikkisgreattastes is the queen of substitutions. She believes you don’t have to deprive yourself of the foods you love; it’s all about choosing better options and doing everything in moderation. For example, have one glass of wine or a cocktail and drink flavored sparkling water for the rest of the night. Instead of having cakes and cookies, go for pure dark chocolate. When eating delicious dips, enjoy them with veggies instead of bread. 

Happy Holidays

All this being said, are you ready to reset your system in the new year and Finally reach your health goals, including your desired weight goals? 

 We have an exclusive program for people who are serious about making serious health changes and are READY to go to the next level. It’s called the Inflammation Reset Program, which offers live and personal coaching by me and my wife, Nikki. It’s designed to give you all the tools, resources, and accountability necessary to reset your health. As a result, you can lose weight, reduce pain and stress, and boost your mood. This exclusive eight-week program will begin on January 9th. Feel free to click here if you’d like to find out more and apply for an invitation

Here’s to great health and less pain, 

Dr. Goyle