The holiday season arrives with its familiar glow—twinkling lights, warm gatherings, and a welcome pause from the rush of everyday life. It’s a time when traditions old and new weave together, inviting us to slow down, reconnect, and savor the moments that make this time of year so memorable. Whether you’re celebrating quietly at home or diving into festive adventures, the spirit of the season offers something for everyone.

This festive stretch of the year can be the perfect moment to rethink what staying active really looks like. With a little creativity—and a willingness to move between the celebrations—it’s easier than you think to keep your body energized and your goals within reach. While the season invites plenty of delicious indulgence, it’s also a good moment to stay mindful of food safety. From handling leftovers to navigating buffet tables, a few simple habits can keep you feeling your best from the first toast to the final slice of pie.

7 Ways to Stay on Track this Holiday Season

Written by: Kelly Nordby, RDN, LDN

The joy of the holiday season is upon us! This time of year is a wonderful time to connect with family and friends and celebrate our many blessings. For many of us, the holidays can mean a break from regular routines, reduced physical activity, eating more calorie-dense foods, increased stress and subsequent weight gain. This year, rather than trying to lose weight, let’s focus on maintaining our weight with these seven simple strategies to eat smart, move more, and live mindfully while still enjoying the holiday season!

1. When going to a party, survey all the food options before selecting your items. Before you choose, ask yourself, ‘Is this calorie worthy?’ Fill your plate first with less calorie dense items, such as whole grains, vegetables, and lean meats. Before trying higher-calorie items, ask yourself if the food is worth ‘spending’ the extra calories. For example, is it not Thanksgiving without your grandmother’s apple pie? If it is not, then that apple pie is indeed ‘calorie-worthy’, so enjoy it mindfully! Take smaller servings of higher-calorie items so that you can still try them without overdoing it. Also, bring a healthy dish to the party to ensure that there is something healthy for you to eat.
2. Don’t drink your calories. Be mindful of the calories in beverages and choose water or sparkling water instead of punch. If you choose to drink alcohol, limit yourself to one drink and choose those without sugary mixers.The calories in some popular alcoholic beverages are below (values are approximate):

• Light beer (12-oz) = 100 calories
• Regular beer (12-oz) = 150 calories
• Hazy IPA beer 6-8% alcohol (12-oz) = 200-250 calories
• Red or white wine (5-oz) = 120 calories
• Hard seltzer (12-oz) = 100 calories
• Amaretto sour (3-4 oz) = 260 calories
• Pina Colada with rum (7-9-oz) = 490 calories

3. Budget your calories before the party while avoiding going too hungry. If you are planning on attending a party in the evening, budget your calories during the day by eating a lighter breakfast and lunch. To avoid arriving too hungry, consider eating a small, healthy snack in the mid-afternoon. A 300-calorie healthy snack containing a whole grain, fruit or vegetable + protein will not ruin your appetite and will keep you from overeating at the party. Some 300-calories snack ideas include:

• 5 ounces of cheese + 6 Triscuits
• 8 tablespoons of hummus + 4 med-sized carrots
• ½ cup almonds (~40 almonds)
• Medium apple + 2 tablespoons peanut butter
• 1 cup of low-fat plain Greek yogurt + ½ cup blueberries + 2 teaspoons chia seeds

4. Continue to plan your meals.There will be more occasions for eating out, either at restaurants or parties, during the holiday season. Prepare in advance for days when you do not have an event scheduled by planning your healthy meals and snacks. Batch cooking by making more each time you cook so that you have leftovers can ensure that you have easy heat-and-eat meals ready for busy days.
5. Pack your workout gear and sneakers while traveling. Resistance bands are portable, and strength exercises can be done in your hotel room or Airbnb. Get some aerobic activity by doing online exercise classes, hitting the hotel gym or finding a safe place to walk.
6. Pack a cooler with portioned snacks and low-calorie drinks while taking a car trip. Stop for a picnic lunch to get out and stretch your leg or take a short walk. Sandwiches or wraps, fruits, vegetables and hummus are great options. For plane trips, pack cheese, whole-wheat crackers, nuts and fruit, and cut-up vegetables. Airport security limits the amounts of condiments such as peanut butter or hummus to 3.4 ounces that must be stored in a Ziploc bag.
7. It’s ok to say ‘no’. Evaluate your schedule before committing to multiple holiday parties. Scheduling too many events or activities can be overwhelming and can zap your holiday joy. Remember that you can decline an invitation or activity. Focus on the activities that are most special and meaningful to you.
8. Article taken from Eat Smart, Move More 

The Holiday Movie Workout Game

Written by: Meg Sargent

Movies are a great way to soak in the holiday spirit. Unfortunately, movies require a lot of sitting…until now! Most movies, especially holiday movies, have reoccurring phrases, activities, or themes throughout the movie. I’ve taken these reoccurring events and assigned an activity to them. So for example, in Elf, every time you see an elf you have to stand up and jump up in the air. If you wanted to add some holiday spirit maybe you could jump up and yell “ELF!” and get excited like Buddy. Make it your own, be creative, and modify it to your ability level. Hope that this serves as a fun, active movie watching experience for you and your family this season!

Elf

Every time…

• You see an elf: Stand up and jump into the air 5 times
• Walter seems angry: Do pushups (on the ground or against a wall/couch)
• Buddy eats candy or maple syrup: 10 arm circles (remember to go in both directions)
• Buddy screams “Santa!”: 5 sit-ups
• Anyone sings: 10 squats
• Buddy seems mesmerized by something: 10-second superman*

National Lampoon’s Christmas Vacation

Every time…

• Someone wears seen wearing a Christmas sweater: 5 Jumping jacks
• A Christmas song is sung or played: 10-second superman
• Aunt Bethany Speaks: 10 squats
• Clark’s plans are ruined/changed: Pushups (on the ground or against a wall/couch)
• Someone’s safety is in danger: 10 arm circles (Remember to go in both directions)
• Anyone says “Sparky”: 5 sit-ups

A Christmas Story

Every time…

• Someone says “Red Ryder: Pushups (on the ground or against a wall/couch)
• Someone is dared to do something: 10 squats
• Someone says or mentions “shooting your eye out”: 5 jumping jacks
• Parker is in the kitchen: 10-second superman
• Someone says “Santa” 20 arm circles (remember to go in both direction)
• Ralphie daydreams: 5 sit-ups

Any Hallmark Movie

Every time…

• Someone meets someone from their past: 20 jumping jacks
• It snows/is snowing: 20 arm circles (remember to go in both directions)
• Someone’s Christmas plans get ruined/changed: Pushups (on the floor or against a wall/couch)
• Someone is making cookies or holiday drinks: 10-second superman
• People are decorating in any way for Christmas: 20 squats
• You see carolers/someone goes caroling: 10 sit-ups

*How to do a Superman exercise:

• Begin lying with your belly on the floor, your head in a neutral position, and your arms extended over your head to create a straight line from the tips of your fingers to your toes.
• Slowly lift your arms and legs off of the ground at the same time, squeezing the muscles in your butt as you lift.

Article taken from Eat Smart, Move More

Preparing for the Holidays

Preparing dishes ahead of time?

• After cooking, cool food quickly by putting it in separate shallow containers and stirring frequently
• Foods immediately refrigerated in the dish used for cooking won’t cool fast enough because the dish will stay hot
• Tightly wrap cooled foods to prevent contamination

Holiday Leftovers

• When food sits at room temperature, bacteria that can make people sick can grow quickly.
• After the meal, quickly cool food and store at 41°F or below.
• Perishable foods, such as those containing animal products, cooked vegetables and grains, should be tossed or composted after 4 hours at room temperature.

Baking Food Safety

Baked goods should be cooked thoroughly for food safety, as raw flour and raw eggs may contain bacteria that cause illness.

Quick Tips:

• Avoid eating raw dough or batter
• Wash hands frequently
• Clean and sanitize work surfaces and equipment

Keeping Clean While Baking

Wash hands after handling raw flour and unbaked batters and doughs.

Clean countertops and utensils with warm water and soap after working with doughs and batters. Use a kitchen sanitizer on surfaces.