A Functional Medicine Guide to a Happier & Healthier Holiday Season

The holidays can feel like a whirlwind — full schedules, rich foods, late nights, emotions, expectations, and endless to-dos.
But they don’t have to leave you feeling depleted, inflamed, or exhausted.

This season, I want to help you stay rooted in what truly matters and radiant in your mind, body, and spirit.
Because you were beautifully designed — by God — to feel vibrant, nourished, and at peace.

Here are my Top 10 Tips for Happier & Healthier Holidays, written just for you.

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1. Begin Your Day Grounded in Peace

How you start your morning determines how you carry the rest of your day.
Choose a routine that anchors you:

• A short prayer
• Gratitude journaling
• Deep breathing
• Warm lemon water
• Gentle stretching

Grounded mornings create calmer days.

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2. Balance Your Blood Sugar Before the Holiday Treats

Holiday foods aren’t the enemy — but going into the day balanced is everything.

A simple rule:
Protein + healthy fat first → then your carbs

This reduces cravings, stabilizes hormones, supports energy, and protects your gut.

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3. Hydration Is Hormone Support

Most holiday fatigue, headaches, cravings, and mood swings come from dehydration.

Make it simple:

• Herbal teas
• Electrolytes
• Mineral-rich water
• Warm bone broth

Your hormones, digestion, and energy depend on it.

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4. Move With Joy, Not Pressure

You don’t need intense workouts to stay healthy during the holidays.
Just move — joyfully, intentionally, consistently.

Try:

• After-dinner family walks
• Light weights
• Stretching or mobility work
• Dancing in the kitchen with your kids

Movement keeps your stress hormones balanced and your mood lifted.

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5. Protect Your Digestion With Mindful Eating

Your gut is your “second brain,” and stress shuts it down quickly.

Support your digestion by:

• Sitting down to eat
• Chewing slowly
• Avoiding multitasking
• Taking deep breaths before meals
• Adding digestive-supportive herbs and spices

A calm gut is a happy gut.

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6. Create Boundaries That Honor Your Health

The holidays often bring obligations that drain your energy.
Give yourself permission to choose what supports your body and mental peace.

Say yes to what aligns with your wellness.
Say no without guilt.

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7. Strengthen Your Immune System Naturally

Stay ahead of seasonal stress and sickness with:

• Daily vitamin D
• Mineral-rich foods
• Quality sleep
• Bone broth
• Gentle movement
• Stress reduction

Your immune system thrives when your body feels supported.

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8. Plan Nourishing Meals Ahead of Time

A little preparation brings big peace.

Before your week begins:

• Prep proteins
• Chop veggies
• Make a soup or bone broth
• Plan simple, balanced meals

Your future self will thank you.

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9. Practice Daily Gratitude & Breathwork

This isn’t just emotional — it’s biochemical.
Gratitude lowers inflammation, calms the nervous system, and shifts your hormones into balance.

Even 30 seconds can change your day.

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10. Remember What Matters Most

Not the perfect meal.
Not buying the perfect gifts.
Not meeting every expectation.

What matters is:
Connection. Joy. Peace. Nourishment. Faith.
Your health — body, mind, and spirit — is worth protecting.

You deserve a holiday filled with energy, balance, and radiant wellness.

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🌿 Rooted & Radiant Holidays: Healthy Recipes & Snacks to Bring to Your Gatherings

The holidays are a beautiful time to celebrate with family and friends — but they can also be stressful for your body, digestion, and energy. With rich foods, busy schedules, and endless to-dos, it’s easy to leave the season feeling depleted rather than nourished.

This year, let’s do it differently. Let’s stay rooted in what truly matters, enjoy the foods we love, and feel radiant, balanced, and full of energy.

I’ve put together healthy recipes and snack ideas that are:

• Gluten-free
• Seed-oil-free
• Gut-friendly
• Hormone-supportive
• Perfect to bring to holiday meals

These recipes are designed to keep your blood sugar steady, your digestion happy, and your energy high — without sacrificing flavor or festivity.

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Breakfast & Brunch Favorites

1. Warm Cinnamon Apple Quinoa Bake

A cozy, comforting dish perfect for holiday mornings.

Ingredients:

• 2 cups cooked quinoa
• 1 cup coconut milk
• 2 apples, chopped
• 1–2 scoops Equip Bone Broth Protein (Chocolate or Caramel)
• 1 tbsp cinnamon
• 1 tsp vanilla
• 1–2 tbsp pure maple syrup (optional)
• Pinch of sea salt

Instructions:

1. Mix quinoa, apples, cinnamon, protein, and coconut milk in a baking dish.
2. Add vanilla and maple syrup if desired.
3. Bake at 350°F for 20–25 minutes.
4. Serve warm with almond butter or coconut cream.

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Festive Sides

2. Roasted Brussels Sprouts with Cranberries & Walnuts

Bright, flavorful, and perfect for the holiday table.

Ingredients:

• 4 cups halved Brussels sprouts
• 2 tbsp avocado oil or beef tallow
• 1/2 cup dried cranberries (unsweetened)
• 1/2 cup chopped walnuts
• Sea salt + black pepper
• Optional: drizzle of balsamic reduction

Instructions:

1. Toss Brussels sprouts with oil, salt, and pepper.
2. Roast at 400°F for 25–30 minutes.
3. Add cranberries and walnuts during the last 5 minutes.
4. Drizzle with balsamic if desired.

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3. Slow Cooker Savory Bone Broth Stuffing

A gut-healing twist on a holiday classic.

Ingredients:

• 1 loaf gluten-free bread, cubed
• 2 cups chopped celery
• 1 cup onions, chopped
• 1–2 tbsp grass-fed butter or beef tallow
• 2–3 cups bone broth
• 1 tbsp fresh sage, chopped
• 1 tbsp fresh thyme
• Sea salt + pepper

Instructions:

1. Sauté onions and celery in butter or tallow.
2. Combine with bread cubes, herbs, and seasonings in slow cooker.
3. Pour in bone broth until lightly moistened.
4. Cook on low for 4–5 hours.

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4. Holiday Harvest Salad

Fresh, colorful, and packed with nutrients.

Ingredients:

• Spring lettuce
• Sliced apples or pears
• Toasted pecans
• Pomegranate seeds
• Goat cheese or dairy-free cheese
• Dressing: olive oil + lemon + honey + sea salt

Instructions:

1. Layer lettuce with apples, pecans, pomegranate, and cheese.
2. Whisk dressing ingredients and drizzle on top.

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Healthy Snacks for Parties or To-Go

5. Cinnamon Roasted Almonds (or Pecans)

Sweet, crunchy, and perfect for grazing.

Ingredients:

• 2 cups nuts
• 1 egg white, whisked
• 1/3 cup coconut sugar
• 1 tsp cinnamon
• Pinch of salt

Instructions:

1. Mix nuts with egg white.
2. Toss with cinnamon, sugar, and salt.
3. Bake at 300°F for 25–30 minutes, stirring halfway.

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6. Veggie Board with Homemade Avocado Ranch

Avocado Ranch Dip:

• 1 ripe avocado
• 1/2 cup coconut milk
• 1 garlic clove
• 1 tbsp dried dill
• 1 tbsp dried parsley
• Lemon juice
• Sea salt

Blend until smooth and serve with fresh carrots, celery, broccoli, cauliflower, and cherry tomatoes.

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7. Grain-Free Holiday Energy Bites

Ingredients:

• 1 cup almond flour
• 1/2 cup almond butter or coconut butter
• 1/4 cup honey
• 1 scoop bone broth protein (Chocolate, Caramel, or Savory)
• Cinnamon + vanilla
• Optional: chopped walnuts or dark chocolate chips

Roll into bite-sized balls and refrigerate. Easy to snack on all day!

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8. Maple Rosemary Roasted Sweet Potatoes

Warm, naturally sweet, and perfectly seasoned.

Ingredients:

• 3–4 sweet potatoes
• 1–2 tbsp avocado oil or beef tallow
• 1 tbsp fresh rosemary
• 1 tsp sea salt
• 1 tbsp maple syrup (optional)

Roast at 400°F for 30 minutes.

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9. Beef Tallow Herb-Roasted Carrots

Simple, flavorful, and nourishing.

Ingredients:

• Carrots, whole or sliced
• 1–2 tbsp beef tallow
• Sea salt
• Fresh thyme or rosemary

Roast at 425°F for 20–25 minutes.

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10. Hot Apple Cider Mocktail

Cozy, festive, and sugar-conscious.

Ingredients:

• Apple cider (unsweetened)
• 1 cinnamon stick
• Cloves
• Sliced oranges
• Splash of lemon

Simmer 10 minutes and serve warm.

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A Final Thought

The holidays are about connection, joy, and celebration — not stress, deprivation, or inflammation.
By bringing healthy, nourishing dishes and snacks like these, you’ll support your digestion, energy, and overall well-being while still enjoying all the festive fun.

✨ Remember: You can thrive through the holidays — not just survive. Be Rooted & Radiant, and let your body, mind, and spirit shine this season.

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✨ “Take the first step to a healthier, happier holiday today! Try one of these recipes at your next gathering and notice the difference in your energy, mood, and digestion. Share your favorite recipe or how you stay rooted this season in the comments — I’d love to hear from you!”

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“I can do all things through Christ who strengthens me.” — Philippians 4:13
This reminds us that thriving through the holiday season is possible when we lean on God’s strength, even amidst the busyness and indulgences.

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