By: Sarah Lohm, dietetic intern
This time of year tends to pull us in every direction. Between work, travel, celebrations, and an ever-growing to-do list, prioritizing ourselves can quickly fall to the bottom of the list. Even I find myself losing track of how I’m truly feeling during these few weeks. As a dietetic intern, masters student, and (my most favorite) nutrition assistant to the wonderful Chelsea, I know how easy it can be to juggle our wellness with routine obligations and holiday fun (it’s HARD!)
The good news? I’ve got you covered! For the next 12 days (which just so happen to be some of the busiest days of the year!), we’ll be providing you with realistic recipes, habits, and tips to weave into your days – helping you to feel nourished, centered, and most importantly, present in the holiday season.
Let’s dive in!
Day 1: Peppermint Mocha Energy Bites — Your Holiday Grab-and-Go Snack
We’re kicking things off with a seasonal favorite. Our Peppermint Mocha Energy Bites are the perfect bite-sized boost for busy mornings, gift wrapping marathons, or holiday traveling. Start your day today with something nourishing, helping to stabilize energy, curb mid-morning crashes, and prevent the overeating that often follows a skipped breakfast.
Day 2: Holiday Hydration Reset
We all fall victim to forgetting one of the key components of our health. Today, try to start off your morning with 8-16 ounces of water first thing in the morning. This small shift can help to support energy, clearer thinking, and smooth digestion throughout the day.
Pro tip…I usually chug my water as my coffee is brewing. It sounds silly, but this has helped me to build the habit!
Day 3: One-Pot Broccoli Cheddar Soup
Who doesn’t love comfort food? Today is the PERFECT opportunity to try our easy, nourishing, and delicious Broccoli Cheddar soup! It’s packed with veggies, warming, and feels rich – without actually being heavy. Make a big batch to kick off the week, helping you to ensure you have meals throughout all the to-dos to come this week!
Tag us on Instagram @nutritionwellnesslifestyle_ – we want to see your bowls!
Day 4: A Mini Mindfulness Moment (60 seconds)
Okay, I used to be a skeptic of things like this. But, before you scroll – let me snag 1 minute (yes! Just 60 seconds) of your day.
When I’m feeling overwhelmed, I tend to notice a snowball effect in my life. The best way to combat this is to create some sort of blockade for that snowball! Breathing techniques can actually make a huge difference.
How to do it!
- Close your eyes
- Inhale for 4 seconds through the nose
- Hold for 4 seconds
- Exhale for 6 seconds
- Repeat this 5-6 times.
Slowing your breath activates your parasympathetic nervous system, reducing stress and helping your body regulate. Today, take a moment to try this, you may just be surprised by the benefits you notice.
Day 5: Let’s Snack Smart!
Between errands, work events, shopping, and travel, December is notorious for being out of the house – making snacking more important than ever! Today, I’m giving you a sneak peek of items I like to have on hand when I am on the go!
- Oikos 23g Protein Shake – I LOVE these. They are $2 (literally $2), and are the perfect thing to grab while finishing up at the store
- Aloha Bars – I am pretty picky with my protein bars…and I think these are my all-time favorite. In my opinion, they’re the perfect “middleman” option – they are delicious and fueling (just what a snack should be!)
- Mini Babybel/String cheese + a clementine – Pairing protein with a piece of fruit makes for a perfect, balanced, out-of-house option to tide you over!
- Peppermint Muffins – Put a Christmas movie on and batch our seasonal muffins! Package into baggies or containers – these are perfect to snag on the way out the door to have in your car, bag, or office drawer!
Day 6: Brussels Sprouts & Pomegranate Winter Salad
Bright, crunchy, and refreshing, our Brussels Sprout Salad is well known for being a fan-favorite side. Today, I’m giving you the blueprint to make this salad your own. Try adding pomegranate seeds, toasted nuts, quinoa, herbs … or whatever winter favorites you have on hand! It’s impossible to mess up – and a nutrient powerhouse!
Pro tip: Color is your friend this season. Try adding a variety of colors to this bowl (think fruits, nuts, beans, and veggies) You’ll end up with a well-rounded dish to support immunity, digestion, and the taste buds!
Day 7: Gentle Movement
Today, carve out a few minutes to find your flow! Whether you’re a yogi or not, this is the perfect opportunity to warm the body and find your calm. The best part? However much time you have on hand is all you have to do! Find a video on YouTube that fits your time frame and follow along – I really like “Move with Nicole” or “Yoga with Adriene”.
Day 8: Loaded Acorn Squash
Lucky for you, dinner tonight is already decided! Try our Loaded Acorn Squash – it’s packed with flavor (sweet AND savory), and better yet – makes for plenty of leftovers.
Meals like this naturally support fullness, digestive health, and energy thanks to their fiber + protein + micronutrient combo.
If you find yourselves with many leftovers…consider checking out our Leftover Transformation Blog, where I show you some simple tips to bring new life to old(er) meals!
Day 9: Mini-Guide to Holiday Metabolism
Today, we’re talking metabolism. This is a science-backed approach aimed at keeping your energy steady all month long. Here’s some key things to remember.
- Eat every 3-4 hours
- Prioritize 20-30g protein per meal
- Add fiber at least twice daily
- Take a short walk after meals
- Stay hydrated! (Especially if you are in colder climates – the weather can suppress thirst cues)
- Pair alcohol with water!
These habits help your body to stabalize blood sugar, improve digesion, and overall support mood!
Day 10: A Sleep Reset for the Darkest Month of the Year
Today…SLEEP! Better sleep helps to support immune health, cravings, mood, and stress resilience.
Tonight, I urge you to try our routine for optimal rest!
- Get 10 minutes of morning light exposure
- Limit caffeine after noon
- Dim household lights after sunset
- Put away your screens 1 hour before bed (you can do it!)
- Try reading before bed!
- Get 8 hours of sleep!
We promise that tomorrow you will thank us 🙂
Day 11: Loaded Veggie Lasagna Soup
I feel like the word “cozy” flies around this time of year like no other, so let’s bring it to life!
Our Loaded Lasagna Soup is PACKED with veggies, but does not compromise on flavor. Lasagna has long been known as a comfort food, making it the perfect addition to your December evenings. Why? Well, when your meals feel both comforting and energizing, your body responds with better digestion, steadier blood sugar, and more consistent energy – helping you to not want to snack more later.
Day 12: Year-End Intentions
You made it! As we close off our 12-Day Wellness Guide, we want to remind you to enter this new year with grace.
Instead of chasing perfect habits or dramatic resets, try setting intentions that feel doable and supportive in real life. In the long run, small steps pave the way to large successes – we can’t expect to get around the world on a direct flight!
As you spend the next week or so thinking about the new year, here are some guiding thoughts I will leave you with.
- Focus on routines you can actually maintain, choosing steady habits over “perfect” ones
- Think about some things you can incorporate to feel clearer and energized on a daily basis
- Embrace flexibility, not force!
- Honor what you and your body needs. We are all individuals, which is why each of our paths are different! There is no “right” path – only one that works for you!
Congrats – we are SO happy you joined us on the 12 Days of Wellness!
We want to allow you the chance to take these ideas forward, adjust them to fit your life, and let them remind you that caring for yourself doesn’t have to wait until January, it can start right now! Here’s to a holiday season that’s energizing, graceful, and suits YOU!
