My Thoughts on Nourishment During the Holidays
- Lynsey Hess
- Nov 4
- 3 min read
Updated: Nov 5
This week, I committed to sharing some thoughts on all things holiday—mindset, wellness, nourishment, and everything in between. Today we’re talking nutrition, so bear with me—this is going to be a long but worth-it read.
Quick note before we begin: I am not a dietician or nutritionist. I hold a certificate from IIN (Institute for Integrative Nutrition) and am currently working toward board certification as a health coach. I share what I’ve learned, personally and professionally — so take what resonates and leave the rest!
My Core Philosophy on Food
Nourish your body with foods you love, and foods that love you back.
I believe in intentional eating: choosing meals that energize and support us. Nourishment, though, is also about emotion, season, and nostalgia—and that matters. And everyone is different. What works beautifully for one person may not work the same for another. So above all: listen in. Notice your fullness cues, hunger signals, energy levels, and mood. Be present and gentle with yourself. A simple self-check-in can be helpful—pause and ask, 'How am I feeling right now?' to enhance self-awareness and make more mindful choices.
Holidays + Food Memories
When I think about this season, I think of:
My mom’s apple crisp
My grandma’s homemade bread
My dad’s waffles on Christmas morning
Those foods hold memories, love, and a feeling of home. I look forward to them. The holidays are full of special meals and limited-time treats — and we’re meant to enjoy them.
Balance is the key: it lets nourishment and joy coexist. Restriction creates a cycle of overindulgence and guilt, while overindulgence without intention leaves us disconnected from how we want to feel. True presence at meals fosters both enjoyment and well-being.
What the Science (and lived experience) Suggests
Having a satisfying breakfast within 1–2 hours of waking:
Supports stable energy
Helps reduce late-night hunger
Regulates appetite
Keeps your metabolism steady
And when it comes to breakfast, there is no “perfect” food. You can be:
A coffee connoisseur
An avocado toast aficionado
A sweet breakfast believer
And none of these are wrong—the magic is in what you add to make it more satiating and balanced. For me, that usually means prioritizing protein. Lunch and dinner are similar: eat when you’re hungry, choose meals you enjoy, slow down, and let the experience of eating be pleasurable.
When the Holidays Create Anxiety Around Food
If you’ve ever felt the cycle of:
restrict → overindulge → guilt → repeat
Just know you’re not alone. What has helped me:
Eat with intention
Remember leftovers exist (you don’t have to get it all in at once)
Give yourself permission to enjoy the special foods without negotiation.
Let’s Talk Thanksgiving
A day centered around a feast can bring up food anxiety. Many people “save up” their hunger, skip breakfast, or try to “be good” all morning — but this almost always leads to overeating and a feeling of disconnection from their body.
Here’s a gentle, grounded rhythm for the day:
Start slow.
Pour a warm cup of tea or coffee and watch the parade.
(Yes, caffeine on an empty stomach isn’t ideal — but we are being human today.)
Have a protein-forward breakfast.
Think eggs, turkey sausage, Greek yogurt… something satisfying and stabilizing.
Move your body.
A Turkey Trot, a family walk, stretching on your living room floor — movement is about gratitude, not calorie burning.
Get ready and gather.
Savor the ritual of preparing and anticipating the day.
When you eat, be present.
Enjoy your food. Taste it. Savor it. Stop when you feel satisfied.
The Feast: Build Your Plate with Intention
A nourishing and joyful plate may look like:
40–50% veggies (salad, roasted veg, greens, the colorful things)
25% protein (turkey, roast chicken, steak, whatever your family serves)
25% holiday-specials (that once-a-year dish you dream about — you deserve it!)
This approach isn’t about restriction. It’s about being mindful, so you leave the table feeling energized, satisfied, and connected to the moment. Remember, the holidays are filled with warmth, gratitude, and love. Let your approach to nourishment align with the season’s warmth, gratitude, and love for yourself.
Honor your body.
Honor your hunger.
Honor your joy.
You’re allowed to feel good–physically and emotionally–at the same time. Remember: Listen to your body, prioritize satisfaction, and savor special moments. Let nourishment enhance your joy this season and beyond. These practices can support your well-being all year, inspiring moments of mindfulness and self-care in every season.
Xoxo,
Lynsey
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