The holidays are meant to be joyful—not a season of guilt, bloating, inflammation, or starting over in January.
At Healthy and Wholesome LLC, I remind my clients of this simple truth: you don’t need perfection to stay healthy—you need intention, awareness, and grace.
Holiday gatherings are filled with memories, traditions, and yes… tempting foods. The goal isn’t restriction—it’s staying rooted in choices that support your gut, hormones, blood sugar, and energy while still enjoying the season.
Here’s how to eat well, stay on track, and feel good—without feeling deprived.
A Simple Healthy Holiday Recipe I Love to Bring
Nourishing Italian Wedding Soup (Gut-Friendly Holiday Edition)
This is one of my favorite holiday dishes to bring because it’s comforting, nourishing, and gentle on digestion—without feeling “healthy” or restrictive.
Why I love it:
- Warm and grounding for winter gatherings
- Supports gut health with protein-rich broth
- Easy to digest and crowd-friendly
- Keeps blood sugar balanced and cravings in check
Simple Ingredients:
- Quality bone broth (homemade or clean store-bought)
- Ground turkey or chicken meatballs
- Chopped spinach or escarole
- Onion and garlic
- Fresh herbs (parsley, oregano, basil)
- Sea salt and black pepper
Why it supports gut & hormone health: Bone broth provides amino acids that support the gut lining, joints, and inflammation. Protein helps stabilize blood sugar, which supports cortisol balance and sustained energy—especially during busy holiday weeks.
This soup travels well, reheats beautifully, and is always appreciated at gatherings.
1. Don’t Go on an Empty Stomach
Showing up hungry is one of the fastest ways to overeat foods that leave you bloated, inflamed, and exhausted.
Before you go:
- Sip on bone broth
- Have a small protein-forward snack (eggs, collagen, protein smoothie)
- Add healthy fats to stabilize blood sugar
When your blood sugar is supported, your cravings are quieter—and your decisions are wiser.
2. Bring a Healthy Dish You Love
One of the most empowering holiday strategies? Bring something nourishing that you enjoy.
This ensures:
- You always have a gut-friendly option
- You’re not stuck choosing between hunger and foods that don’t serve your body
- Others often appreciate a lighter, wholesome dish
Think:
- Roasted vegetables with olive oil and herbs
- A nourishing soup or warm grain-free side
- A naturally sweet dessert with less sugar and more balance
Healthy can still be festive—and delicious.
3. Choose Progress Over Perfection
You don’t need to avoid every treat to stay healthy.
Instead, ask yourself:
- How will this make my body feel later?
- Can I enjoy a few bites mindfully instead of overdoing it?
Listening to your body—rather than rules—is how long-term health is built.
4. Eat Slowly & Stay Present
Holiday meals are about connection. When you slow down:
- Digestion improves
- You notice fullness cues
- Cortisol stays lower
Put the fork down between bites. Breathe. Enjoy the conversation.
Your gut and hormones thrive when you’re calm and present.
5. Give Yourself Grace
One meal does not undo your health journey.
What matters most is what you do consistently, not occasionally. The holidays are part of life—and your wellness plan should support you through them, not shame you for them.
A Gentle Holiday Reminder
Healthy living isn’t about restriction—it’s about stewardship of the body God entrusted to you.
Scripture for the Season:
“So whether you eat or drink, or whatever you do, do all to the glory of God.”
1 Corinthians 10:31 (NKJV)
Even your food choices can be an act of gratitude and care.
Let Me Ask You This…
👉 What is one simple choice you can make at your next holiday gathering that your future self will thank you for?
Maybe it’s eating before you go, bringing a nourishing dish, or simply slowing down and listening to your body.
If you’re ready to stop starting over every January and want support staying rooted through the holidays and beyond, I’d love to walk alongside you.
Join one of my programs:
- Gut Health Transformation – for digestion, inflammation, and gut healing
- Mindful Metabolism – for sustainable weight management and hormone balance
You don’t have to navigate this season alone—and you don’t have to choose between health and joy.
With grace and intention,
Penny – Healthy and Wholesome LLC
Top 10 Ways to Stay Motivated, Consistent & Thriving
Staying healthy through the holidays—and beyond—isn’t about willpower. It’s about alignment, nourishment, and daily intention. Motivation may come and go, but consistency is what creates real, lasting change.
Here are ten simple, realistic ways to keep your drive strong and your health journey moving forward.
1. Anchor to Your “Why”
Your health journey must be rooted in something deeper than the scale. More energy. Less inflammation. Clearer thinking. Being present for your family. When motivation fades, return to why you started.
2. Focus on One Small Habit at a Time
Trying to fix everything at once leads to burnout. Choose one daily non-negotiable—hydration, protein at breakfast, a walk, or an earlier bedtime. Small, faithful steps compound into big transformation.
3. Eat to Stabilize Blood Sugar
Balanced meals support steady energy, fewer cravings, and better mood. Prioritize protein, healthy fats, and fiber to reduce inflammation and cortisol spikes. When blood sugar is stable, motivation becomes easier.
4. Prepare Before Life Gets Busy
Consistency is built before the chaos hits. Plan meals, prep snacks, and keep nourishing options available. Preparation removes decision fatigue and helps you choose well—even on busy days.
5. Choose Progress Over Perfection
Healing does not require perfection. Missed a workout? Overate at a gathering? Reset at the next meal. No guilt. No shame. Just forward movement.
6. Support Your Nervous System
Chronic stress drains motivation and disrupts hormones. Deep breathing, prayer, gentle movement, and rest are not extras—they are foundations. A calm body heals more efficiently.
7. Celebrate Non-Scale Wins
Improved digestion. Better sleep. Clearer skin. Fewer cravings. These are signs your body is healing—even if the scale hasn’t caught up yet.
8. Stay Connected to Encouragement
Isolation erodes consistency. Support, accountability, and encouragement matter. You were never meant to do this journey alone.
9. Fuel Your Body—Don’t Punish It
Restriction leads to rebellion. Nourishment builds trust with your body. When your body feels safe, it responds.
10. Give Yourself Grace and Keep Going
Consistency is built over time, not overnight. The goal is not perfection—it’s faithful stewardship of the body God entrusted to you. Keep showing up. Healing is happening, even when you can’t see it yet.
A Question for You to Reflect On
👉 What is one simple habit you can commit to this week that will help you feel more energized, grounded, and at peace in your body?
If you’re tired of starting over every January and want guidance that supports your gut, hormones, metabolism, and faith-filled lifestyle, I would love to support you.
Work with me through:
- Gut Health Transformation – to address digestion, inflammation, and root causes
- Mindful Metabolism – for sustainable weight management and hormone balance
You don’t have to choose between health and joy this season. You can thrive—one rooted choice at a time.
With grace and intention,
Penny
Healthy and Wholesome LLC
Scripture to Reflect On:
“Whether you eat or drink, or whatever you do, do all to the glory of God.”
—1 Corinthians 10:31 (NKJV)
