Holiday Eating Without Guilt: A Functional Medicine Guide to Enjoying Food & Protecting Your Health
Holiday Eating Without Guilt: A Functional Medicine Guide
You can enjoy holiday foods AND protect your metabolism, you just need a strategy. Here’s how to eat well during Christmas week without sacrificing your health or your goals.
1. Eat protein before every party
Protein reduces cravings by 40-60% and keeps you full.
Examples: eggs, chicken, beef sticks, nuts, bone broth, protein shake.
2. Use the “3 Bite Rule” for treats
Take three mindful bites of the dessert you want most.
Enjoy it. Savor it. Then stop.
This keeps dopamine satisfied without blood sugar chaos.
3. Don’t skip meals
Skipping meals = overeating later.
Small, clean meals throughout the day keep insulin steady.
4. Move for 10 minutes after eating
A short walk
Mini-squats
Laundry put-up
Light housework
This lowers blood sugar by up to 30%.
5. Support your gut & liver
December is hard on digestion.
Some simple helpers are:
- Digestive enzymes
- Lemon water
- Ginger tea
- Apple cider vinegar
- Milk thistle
- Dandelion tea
Remember: Guilt is more toxic than sugar
One “off” meal doesn’t ruin your health. But stress, shame, and guilt elevate cortisol; which does more harm.
Need help recovering from December?
At Mind & Body Solutions, we help people heal the root causes behind weight gain, inflammation, gut issues, and hormone symptoms.
If you want to walk into January feeling good instead of defeated, we can help.
