NUTRITION
Healthier Holiday Cocktails: Guilt-Free Sips for the Season

Celebrate the season with delicious holiday drinks that don’t sabotage your health goals. These lighter takes on classic cocktails are festive, flavorful, and easy to whip up for your next gathering.

1. Skinny Cranberry Moscow Mule

A refreshing twist on the classic mule with a festive cranberry flair.

Ingredients (Serves 1):

• 1.5 oz vodka

• 1 oz unsweetened cranberry juice (not cranberry cocktail)

• Juice of ½ lime

• 4 oz diet ginger beer or sparkling water

• Fresh cranberries and mint leaves for garnish

Instructions:

1. Fill a copper mug or glass with ice.

2. Add vodka, cranberry juice, and lime juice.

3. Top with ginger beer or sparkling water.

4. Stir gently and garnish with cranberries and mint.

Why It’s Healthier:
This version skips sugary mixers, replacing them with unsweetened cranberry juice and diet ginger beer, keeping it under 100 calories.

Festive Holiday Margarita: A Healthier Take on a Classic

This holiday-inspired margarita is light, refreshing, and full of festive flavor. With natural ingredients and less sugar, it’s the perfect guilt-free cocktail for your celebrations.

Ingredients (Serves 1):

• 1.5 oz silver tequila

• 1 oz fresh lime juice (about 1 lime)

• 1 oz unsweetened cranberry juice (not cranberry cocktail)

• ½ oz pure maple syrup or agave nectar (adjust for sweetness)

• 2 oz sparkling water

• Ice

• Optional: Himalayan salt or coconut sugar for the rim

• Garnish: Lime wheel, fresh cranberries, and a sprig of rosemary

Instructions:

1. If rimming the glass, rub a lime wedge around the rim and dip it into salt or coconut sugar.

2. Fill a cocktail shaker with ice. Add tequila, lime juice, cranberry juice, and maple syrup or agave nectar. Shake well.

3. Fill a glass with ice and strain the margarita mixture over it.

4. Top with sparkling water and stir gently.

5. Garnish with a lime wheel, fresh cranberries, and a sprig of rosemary for a festive touch.

Why It’s Healthier:

• Natural Sweeteners: Using maple syrup or agave keeps added sugars minimal compared to traditional margarita mixes.

• Fresh Juices: Lime and unsweetened cranberry juice add flavor without artificial ingredients.

• Low-Calorie Bubbles: Sparkling water provides fizz without the sugar or calories of soda.
  

FITNESS
Staying Active When You’re Low on Motivation

The holiday season is packed with to-do lists, social gatherings, and colder, darker days that make staying active feel harder than ever. But staying consistent with your goals doesn’t have to mean long, grueling workouts. Here are practical tips to help you overcome the winter slump, stay consistent, and maybe even find joy in moving your body:

1. Focus on “Micro Workouts”

Don’t have an hour? No problem. Squeeze in 5-10 minutes of activity whenever you can.

• Try a quick set of bodyweight exercises like squats, push-ups, and planks.

• Do a mini yoga flow or a few mobility stretches to wake up your body.

• Short bursts of movement add up and can keep your energy levels steady throughout the day.

  2. Set the Bar Lower (on Purpose)

When motivation is low, aiming for smaller, achievable goals can make all the difference. Instead of planning a full workout, commit to just 5 minutes of movement. Often, once you get started, you’ll find the energy to keep going. And keeping your expectations low, will keep motivation high and guilt low when maybe you can’t do a “full workout” like you are used to.

3. Stack Movement With Your Daily Routine

Pair exercise with something you’re already doing to make it easier to fit in:

• Do squats while brushing your teeth.

• Walk laps around your kitchen while waiting for your coffee to brew.

• Stretch or do light yoga while watching your favorite holiday movie.

  4. Make It Social

Invite a friend or family member to join you for a workout, walk, or even a virtual class. The accountability and connection can make exercise feel less like a chore and more like a treat.

5. Reward Yourself

Tie your workout to a reward you’ll look forward to. For example:

• After a 15-minute workout, enjoy a cup of hot tea or your favorite podcast.

• Use the time spent moving to plan or reflect on something exciting, like holiday festivities.

  6. Keep It Simple and Accessible

Have a few go-to workouts that are easy to start, like:

• A 10-minute bodyweight workout (e.g., 10 squats, 10 push-ups, 10 lunges, repeat).

• A 15-minute walk, whether indoors on a treadmill or outside bundled up.

  7. Remember Your Why

When motivation dips, remind yourself of why staying active is important to you. Whether it’s feeling good, reducing stress, or setting a positive example for your family, reconnecting with your “why” can reignite your commitment.

This holiday season, movement doesn’t have to be perfect—it just has to happen. Use these tips to stay consistent and keep showing up for yourself, even in small ways. You’ve got this!

HEALTH/WELLNESS
How to Avoid the Post-Meal Crash

We’ve all been there…that post holiday meal crash…you know the one…where Uncle Jim is snoring on the couch mid get-together? The post-meal energy slump is a common complaint, especially during the holiday season when large meals and lots of sweets are common.

You might have been told it’s the turkey. You might have been told it’s the carbs. But in reality it’s most likely your blood sugar!

The good news? You can avoid it by balancing your blood sugar effectively. Here’s how:

1. Pair Carbs With Protein and Fat

Blood sugar spikes occur when we eat meals high in simple carbohydrates without balancing them with protein or fat. This can lead to a crash as your body works overtime to regulate glucose levels.

Actionable Tips:

• At holiday meals, aim for a plate that includes primarily a lean protein (turkey, chicken, etc.), a small-moderate amount of healthy fats (avocado, olive oil, nuts), and lastly a small portion of fiber-rich carbs (roasted vegetables, quinoa, sweet potatoes).

• Avoid eating sweets or high-carb sides on their own. Pair that slice of pie with a serving of plain Greek yogurt or a handful of nuts.

2. Stay Hydrated

Dehydration can worsen fatigue and amplify the effects of blood sugar fluctuations. Water is essential for optimal digestion and helps maintain stable blood glucose levels.

Actionable Tips:

• Drink a glass of water 30 minutes before meals to support digestion.

• Aim to sip water throughout the day, and aim for 100 oz.

  3. Move After Your Meal

Light physical activity after eating helps muscles use up glucose from the bloodstream, stabilizing your blood sugar and boosting your energy levels.

Actionable Tips:

• Go for a 10–15 minute walk after meals instead of sitting down right away.

• If walking isn’t an option, try some light stretching or simple bodyweight exercises like squats or lunges.

  4. Watch Your Portion Sizes

Overeating—even healthy foods—can overwhelm your body and lead to fatigue as your digestive system works overtime.

Actionable Tips:

• Start with smaller portions, especially of carb-heavy dishes, and go back for seconds if you’re still hungry after waiting 10-15 minutes.

• Use a smaller plate to help visually control your portion sizes.

  5. Limit Alcohol and Sugary Drinks

Beverages like soda, sweetened tea, and even some cocktails can rapidly spike blood sugar levels and contribute to energy crashes.

Actionable Tips:

• Stick to water, herbal teas, or unsweetened beverages when possible.

• If you’re drinking alcohol, choose options like dry wine or spirits with soda water, and sip slowly. Consider drinking water with your alcoholic drink too!

Try incorporating these tips into your routine and notice the difference in your energy levels and overall well-being.

MINDSET
Holiday Intentions: Choose How You Want to Feel This Season

The holiday season is finally here, and with it comes a whirlwind of work, to-do lists, and social gatherings. It’s easy to fall into autopilot—checking boxes, meeting expectations, and feeling stretched thin. This year, let’s do it differently. Instead of simply going through the motions, take a moment to set your intention for the upcoming season.

An intention is a conscious decision about how you want to feel and show up, no matter what’s happening around you. It’s not about adding another task to your plate but creating a mindset that helps you align with what truly matters.

How to Choose Your Holiday Intention

Start by reflecting on these questions:

• What are the emotions I want to feel this holiday season? (Peaceful, joyful, connected, energized?)

• What is most important to me during the holidays? (Family, health, creating memories?)

• What drains me during this time, and how can I limit it?

Your answers can help you craft a simple holiday "mantra" that becomes your guide through the season.

Examples of Holiday Mantras

Here are a few to inspire you:

• “I create joy in the simple moments.”

• “I protect my peace by saying no when needed.”

• “I stay present and savor time with loved ones.”

• “I honor my health while enjoying the season.”

• “I am grateful for what I have, not what I lack.”

Write your mantra somewhere visible—a sticky note, your phone wallpaper, or even on your bathroom mirror. When things feel overwhelming, take a deep breath and repeat it to yourself.

How to Align Actions With Your Intention

1. Declutter Your Calendar

   • Say yes to what matters and no to what doesn’t align with your mantra.

2. Be Present

   • Put your phone away during meals or gatherings and give your full attention to the moment.

3. Honor Your Health

   • If your intention includes feeling energized, stay consistent with your workouts, hydrate, and sleep well.

4. Embrace Imperfection

   • Remember, you don’t have to do it all. A “good enough” holiday can be just as magical as a perfect one.

By choosing how you want to feel, you’ll create a holiday experience that nourishes your soul instead of draining your energy. And that, more than anything, is worth celebrating.

What’s your holiday mantra this year? I'd love to hear it—feel free to reply and share!

Make yourself Better Today.