A Healthier Holiday Season Starts Before January

As winter approaches, anticipation rises with the promise of fresh powder, crisp mountain air, and the familiar rush of carving down the slopes. But behind every smooth turn and confident descent lies an essential—if less glamorous—element of the sport: proper physical preparation. Skiing is a dynamic, full-body pursuit that demands strength, power, mobility, coordination, and endurance. The forces geneEvery year, Canadians brace themselves for what feels like inevitable holiday weight gain. Yet research continues to show something surprising: most people gain far less weight in December than they expect — roughly two pounds, on average.

The real issue is not those two pounds. It’s the month-long disruption to your habits, routines, sleep, digestion, and stress levels. That’s what makes January feel like a battle uphill.

As a plant-based nutritionist and digestive health specialist, I see it every year: it isn’t the holiday meals that throw people off. It is the all-or-nothing mindset that quietly settles in as soon as the calendar flips to December. Many people say, “I’ll start fresh in January,” without realizing how much harder that approach makes things.

Your health doesn’t need perfection during the holidays. It needs connection — to how you want to feel, to habits that support you, and to choices that honour your energy, not drain it.

---

WHY JANUARY FEELS SO HARD FOR SO MANY

There is a reason New Year’s resolutions feel like they fail before they even begin. Only about 9% of people stick with them, and most resolutions collapse before February. Not because people lack willpower — but because they enter January exhausted, inflamed, stressed, and running on low-quality fuel from weeks of disrupted rhythms.

December often brings:

• Poor sleep
• Heavier meals
• Increased alcohol
• Higher stress
• Less movement
• Blood sugar swings
• Gut disruption that affects mood, cravings, and motivation

When your body is depleted, your mind follows. Starting the new year from a place of burnout makes motivation feel impossible.

But here’s the good news: small, intentional choices through December can completely transform how you feel in January.

---

SMALL SHIFTS THAT MAKE A BIG DIFFERENCE THIS MONTH

Healthy holidays aren’t about saying no to the foods or experiences you love. They are about staying connected to what supports your energy, your gut, and your long-term well-being.

1. Choose Intention Over Restriction
Rather than avoiding festive foods, ask yourself how you want to feel. Add more fiber, prioritize veggies, drink more water, and enjoy treats slowly and intentionally.

2. Make Smart Swaps That Still Feel Joyful
Alternate alcohol with sparkling mocktails, build your first plate around vegetables, enjoy a protein-rich snack before a party, or bring a nourishing dish you love.

3. Stay Ahead of Stress and Burnout
Ten minutes of movement, a short outdoor walk, water before coffee, and a consistent bedtime may seem small — but they support your nervous system during a naturally busy season.

4. Protect Your Calendar and Your Peace
White space matters. If something drains more energy than it brings, it is okay to say no. Aim for connection, not perfection.

5. Prioritize Presence Over Performance
We often pressure ourselves to create the “perfect” holiday. But people remember the warmth, the conversations, and the moments — not the flawless table settings.

---

THE HOLIDAY MONTH DOESN’T HAVE TO DERAIL YOUR HEALTH

You don’t need a rigid plan, a detox, or a January overhaul. What you need is consistency, compassion, and small habits that help you feel your best — even in a busy season.

When you honour your health throughout December, January becomes something you can move into with clarity and confidence, not something to recover from.

---

YOUR DECEMBER FEEL-GOOD FORMULA

Small choices that keep you energized without sacrificing holiday joy.

Connection > Perfection
Share real moments, not flawless hosting.
Nourish Before You Indulge
A veggie-forward plate and a protein-rich snack set you up to enjoy the rest.
Move for Your Mood
Ten minutes of fresh air can reset your nervous system.
Hydrate Like It Matters
Because it does — especially in a month of rich meals and late nights.
Create Space to Breathe
Saying no is sometimes the healthiest yes.

---

You may also like: Food for the Brain, Food for the Body

---