Finding Balance for the Holidays

As the holidays approach — a time often filled with food, gatherings, and celebration — maintaining a balanced approach to nutrition can become a challenge. This is where the concept of “gentle nutrition” comes into play. Rooted in intuitive eating, gentle nutrition encourages a flexible, balanced approach to food, focusing on how it makes you feel rather than strict rules. It’s not about perfection, but about making thoughtful food choices that nourish both body and mind while allowing room for enjoyment.

Rather than labeling foods as “good” or “bad,” gentle nutrition invites you to consider how different foods affect your energy and well-being. During holiday meals, this could mean indulging in your favorite seasonal dishes while also incorporating nutrient-rich options like vegetables, whole grains, and lean proteins. The goal is to feel satisfied and energized, not restricted. After all, a treat isn’t really a treat if it leaves you feeling uncomfortable afterward. Balancing indulgence with how you want to feel can help create a more positive, guilt-free relationship with food.

To further support balance, tuning into the body’s natural hunger and fullness cues is key. Slowing down during meals can help with this. Simple practices like putting your fork down between bites and chewing thoroughly — aiming for 20-30 times per bite — allow your body time to recognize fullness. Before reaching for a second helping, take a moment to pause and assess whether you’re still hungry or just eating out of habit. Being mindful during meals by savoring the taste, texture, and aroma of the food can enhance satisfaction, making it easier to stop when you’ve had enough.

It’s also important to practice self-compassion, especially if your routine shifts or you indulge more than usual during the holidays. Instead of being hard on yourself, embrace flexibility and treat yourself with kindness. If you have a meal that feels larger or more indulgent than usual, remind yourself that one meal doesn’t define your overall health. Refocusing on simple actions, like hydrating or adding more vegetables to your next meal, can help you regain balance. The holidays are a time for celebration, and it’s okay if your habits change temporarily — what matters most is how you respond and care for yourself moving forward.

Movement is another helpful tool in maintaining balance during the holiday season. Rather than viewing exercise as a way to “make up” for indulgence, look for joyful activities that feel good. Whether it’s going for a walk with family, practicing yoga, or dancing at a holiday party, movement can boost your mood and aid digestion. In fact, research shows that even a short, 10-15 minute walk after a meal can help lower blood sugar levels, making it a simple yet effective way to support your overall health.

To make it easier to incorporate nourishing foods during this busy season, MAC has partnered with several meal delivery services offering exclusive discounts for members. These services provide convenient, healthy options that align with your wellness goals.

• Thistle offers plant-based, gluten-free meals, with $120 off your first four weeks using code MAC120.

• Farm to Fit, a local Portland service, offers plans for various dietary needs, with 20% off your first order using code MAC24.

• PDX Meal Prep provides 10% off every order with code MAC.

• Stella’s Kitchen, known for its certified gluten-free, locally sourced, organic readyto-heat meals, offers both delivery and in-person pick-up. You can choose meals based on your goals or pick from the weekly menu, with family-sized options available. Use code SK24 for 10% off your first order.

Ultimately, the holiday season is about more than just food — it’s an opportunity to nourish both body and soul while enjoying time with loved ones. By embracing mindful eating, gentle nutrition, and joyful movement, you can maintain balance without feeling deprived. With the added support of meal delivery options, it’s easier to stay on track while still indulging in the festive spirit. This season is about finding harmony between celebration and self-care, creating space for both indulgence and well-being.

— Janie Atwood, Wellness Consultant