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NEWS FROM JEN, December 2025
The holiday season is a time for connection, celebration, and, of course, delicious food. As a Registered Dietitian, I want to reassure you: It is perfectly okay to enjoy your favorite seasonal treats without guilt. Nutrition is about balance over the long haul, not perfection in a single month.
The goal isn't to avoid festive foods; it's to enjoy them mindfully while keeping your overall health routines on track. Here are a few tips to help you embrace the joy of the holidays while feeling your best.
🎄 Savor the Season: Your Guide to Guilt-Free Holiday Wellness 🎁
🍎 Nourish & Enjoy: Mindful Eating Tips
Focus on savoring the experience, not counting every calorie.
Practice "The 80/20 Rule": Aim to eat nourishing, whole foods 80% of the time, and allow for flexibility and enjoyment of special holiday foods the remaining 20%. This framework keeps you anchored to your healthy habits without feeling deprived.
Don't "Save Up": Avoid skipping meals earlier in the day to "save" calories for a party. This often leads to overeating later because you arrive feeling famished. Have a balanced snack (like an apple with peanut butter or a handful of nuts) before heading out.
The Plate Strategy: When approaching a buffet, survey the options first. Fill half your plate with non-starchy vegetables (salad, roasted green beans, etc.), a quarter with lean protein (turkey, ham, fish), and the last quarter with your favorite festive sides (stuffing, mashed potatoes, dessert).
Savor the Favorites: Be selective! Ask yourself: Is this truly worth it? If you love your aunt's famous pie, enjoy a small slice slowly. Skip the crackers and cheese you can have any time. Focus on the foods that are truly unique to the season and your family.
🏃♀️ Move & Sleep: Maintain Your Routines
Your non-food habits are just as crucial for feeling energetic and well during the holidays.
Schedule Movement: Don't wait for a perfect hour-long workout. Build movement into your day: a brisk walk to see the holiday lights, taking the stairs while shopping, or a 15-minute strength routine first thing in the morning. Consistency, not intensity, is the goal.
Prioritize Sleep: Late nights are common, but chronic sleep deprivation increases stress hormones and often drives cravings for high-sugar, high-fat foods. Aim for 7-9 hours of quality sleep whenever possible to support your immune system and mood.
Stay Hydrated: Water is often overlooked amidst the excitement (and extra glasses of wine!). Dehydration can mimic hunger and zap energy. Keep a water bottle handy and aim to alternate alcoholic or sugary beverages with a glass of water.
🧠 Manage Stress: The Unseen Nutrient
The holidays can be stressful. Stress management is a key component of a healthy lifestyle.
Establish Boundaries: It's okay to say "no" to an event if your schedule is too packed. Protect your time and energy.
Breathe and Be Present: When you feel overwhelmed, take 60 seconds to step away, take three deep breaths, and practice gratitude. This simple act can lower your stress response.
The Takeaway: Your health journey is a marathon, not a sprint. A single meal or a few days of celebration will not derail your long-term progress. Be kind to yourself, enjoy the moments, and simply return to your routine at the next opportunity.
🥗 Featured Recipe: Bright Winter Citrus & Arugula Salad
This salad is vibrant, requires minimal cooking, and is packed with Vitamin C and fiber, making it a perfect counterpoint to richer holiday meals
Ingredients for the salad:
5 oz baby arugula
1 large orange, peeled and segmented (or thinly sliced)
1 pink grapefruit, peeled and segmented
1/2 cup fennel bulb, very thinly shaved (use a mandolin or sharp knife)
1/4 cup shelled pistachios, lightly toasted and roughly chopped
2 tbsp crumbled goat cheese (optional, for creaminess)
Ingredients for the simple vinaigrette:
3 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1 tsp Dijon mustard
1/2 tsp honey or maple syrup
Salt and fresh cracked black pepper to taste
Instructions:
Prepare the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and honey/maple syrup. Season generously with salt and pepper. Taste and adjust for your preference.
Assemble the Base: In a large bowl, combine the arugula and the thinly shaved fennel.
Add the Citrus: Gently fold in the orange and grapefruit segments.
Dress the Salad: Pour the vinaigrette over the salad components and gently toss until everything is lightly coated.
Garnish and Serve: Transfer the salad to a serving platter. Top with the toasted pistachios and crumbled goat cheese (if using). Serve immediately.
NEWS FROM JEN, NOVEMBER 2025
The Mindful Feast: Savoring a Healthy & Happy Thanksgiving
Thanksgiving is a treasured time to pause, reflect, and celebrate with loved ones. This year, let's approach the holiday with a focus on holistic wellness, proving that a truly rich celebration nourishes both the body and the soul. This newsletter provides you with simple, practical strategies to integrate gratitude, mindful eating, deep social connection, and uplifting activity into your day. Get ready to enjoy a festive, flavorful, and balanced Thanksgiving that leaves you feeling energized and truly thankful.
🙏 Cultivate Gratitude: The Ultimate Mood Booster
Before the first dish is served, take a moment to pause and reflect. Gratitude isn't just a nice tradition—it's a powerful wellness tool. Studies show that actively expressing thanks can lower stress, improve sleep, and boost overall happiness.
Try This: Start a simple tradition of having each person at the table share one thing they are genuinely thankful for this year. This sets a calm, joyful tone for the entire gathering.
🥗 Savor & Nourish: Mindful Food Choices
A healthy Thanksgiving is about abundance, not restriction. It’s about being mindful of what you’re eating, listening to your body, and enjoying every bite.
Focus on Fiber: Pile your plate high with colorful, non-starchy vegetables. Think roasted Brussels sprouts, green bean almondine, or a vibrant salad. They're packed with fiber to keep you feeling satisfied and support healthy digestion.
Balance Your Plate: When serving up, aim for a balanced plate: about half vegetables, a quarter lean protein (like turkey breast), and a quarter healthy carbohydrate (like sweet potatoes or a small scoop of stuffing).
Hydrate Smart: Don't forget water! Staying hydrated can help you differentiate between true hunger and thirst, and keep your energy steady. Try adding slices of cranberry and orange to a pitcher of water for a festive touch
🫂 Connect Deeply: Strengthen Social Bonds and Community
The true spirit of Thanksgiving lies in coming together. Social connection is fundamental to our mental and emotional health, and extending that connection to the wider community can be incredibly rewarding.
Be Present: Put your phone away and fully engage with your family and friends. Have a genuine conversation with someone you haven't spoken to in a while—active listening is a form of deep connection.
Give Back Together: Before or after your celebration, consider volunteering as a family or group. Volunteering at a local food drive, soup kitchen, or food pantry is a powerful way to share your gratitude and reinforce the value of community support. Shared service is a wonderful way to bond and create meaningful holiday memories.
Lend a Hand at Home: Offer to help with the preparations or cleanup. Shared tasks can be great opportunities for light-hearted connection and teamwork, proving that help is a valuable gift.
🚶 Move and Energize: Festive Activity
Don't let the post-meal slump win! Incorporating some activity helps with digestion, boosts energy, and is a fantastic way to bond.
The Post-Dinner Stroll: A brisk walk with family and friends after the meal is a classic for a reason. It's a wonderful tradition that gets everyone out of the house and moving without being strenuous.
Active Fun: Turn on some music and have an impromptu dance party, or organize a fun, low-key game like a backyard toss or charades.
By intentionally weaving gratitude, nutritious choices, connection, and activity into your day, you can turn Thanksgiving into a holistic celebration that truly nourishes your entire well-being.
GET READY FOR FALL
October is here, the weather is changing and it’s a great time to experiment with seasonal produce! Have you ever tried pumpkin soup? I tried it for the first time on a visit to Germany exactly a year ago. It was so warm and comforting, and it hit the spot on a chilly day. So, what does it mean to eat foods that are “in season”?
Eating food that is "in season" means you are choosing produce that is harvested when it is naturally at its very best. In the fall, produce like crunchy apples, sweet pears, and bright purple grapes are all perfect for picking. You can also think about incorporating hearty vegetables like pumpkins, sweet potatoes, carrots, butternut and acorn squash.
When fruits and vegetables are picked right when they are perfectly ripe, their flavors are stronger and sweeter. They are also packed with the most vitamins and nutrients, which are important for keeping your body strong and healthy as the weather gets colder. Winter produce provides key nutrients like Beta Carotene, Vitamin C, B Vitamins, Potassium and Fiber.
When you eat with the seasons, your meals change throughout the year, so you get a wide variety of nutrients and colors on your plate. This fall, I encourage you to try experimenting with seasonal produce you haven’t tried yet! Here is one of my favorite recipes for pumpkin soup. It is a yummy way to warm up and try one of the best veggies of the season. Screenshot the recipe below and try it out. Let me know how you like it. Spooky season approved!
Easy Cozy Pumpkin Soup
Ingredients:
1 medium butternut squash (or one can of pumpkin puree)
4 cups chicken or vegetable broth (the liquid for soup)
1 small onion, chopped (grown in the fall!)
1 teaspoon of your favorite spice (like cinnamon or ginger)
1 big spoonful of butter or oil
Instructions:
1) Chop the squash into pieces and cook it until it's very soft. Or use canned pumpkin puree.
2) In a pot, cook the chopped onion in the butter or oil until it’s soft. Add the cooked squash or pumpkin, the broth, and the spice. Cook it all together for about 10 minutes.
3) Transfer soup to a blender and puree until soft, or use an immersion blender to make the soup smooth and creamy.
4) Serve with toppings of your choice: I love pumpkin seeeds, a drizzle of pumpkin oil and some crusty bread.
My 5-ingredient weeknight meal plan
Here’s my go-to trick for stress-free weeknights: a super simple, mix-and-match formula that helps you pull together a healthy meal fast — no recipe required.
Just think of your plate in 5 parts:
Protein – like chicken, tofu, lentils, or eggs
Colorful veggies or fruit – raw, roasted, sautéed… whatever works
Grain – such as quinoa, pasta, or rice
Healthy fat – think avocado, olive oil, or a handful of nuts/seeds
Flavor – garlic, onion, vinegars, citrus, spices... whatever gives it a little punch
That’s it. You can build dinner around whatever you have on hand.
Think: roasted chicken, broccoli, and quinoa with a spoonful of pesto and some toasted almonds. Or lentil pasta with marinara, spinach, and a sprinkle of parmesan. Easy, right?
This formula is endlessly flexible, saves time, and makes healthy eating feel doable — even on the busiest nights.
What combination will you try first?
To your health,
Jen