5 Habits That Keep Me Feeling Healthy Through the Holidays as a Mom

The holidays can be beautiful—and completely exhausting. Between the sugar rushes, disrupted routines, and mental load of keeping everyone else happy, it’s easy to feel drained, bloated, and off track by January.

But here’s the truth: staying “healthy” during the holidays doesn’t mean restricting, skipping dessert, or adding more to your already full plate. It’s about small, consistent habits that help your body and mind feel steady in the chaos.

Here are 5 habits that actually keep me feeling my best through the holidays:

1. I don’t skip breakfast.

Even on the busiest mornings, I start my day with protein and fiber—think eggs and veggies, Greek yogurt with chia and berries, or a smoothie with protein powder and flaxseed.

Skipping breakfast messes with blood sugar and cortisol (your stress hormone), which means you’re more likely to crave sugar and carbs later. Starting your day nourished keeps energy steady and helps you stay grounded when holiday stress hits.

🧠 Science says: Balanced breakfasts with protein and fiber improve blood sugar control, mood, and appetite regulation throughout the day.

2. I move my body for energy, not punishment.

During the holidays, my workouts aren’t perfect—and that’s okay. Some days it’s 20 minutes of strength training, other days it’s a walk while my kids scoot on our block.

The goal isn’t to “burn off” pie. It’s to remind my body that movement is fuel for my mental health. Even short bouts of movement boost serotonin, lower cortisol, and help you sleep better.

3. I hydrate (like it’s my job).

Between travel, salty foods, and alcohol, hydration takes a hit this time of year. I aim for 70–90 oz of water daily and make it easy with sparkling water, my daily matcha and even a Olipop here and there. Dehydration shows up as fatigue, headaches, and sugar cravings—and nobody needs that while wrapping gifts at midnight.

4. I set boundaries around stress.

Not every event deserves your energy. If every night is booked, you’ll crash—and your hormones (and immune system) will feel it. Saying “no” isn’t selfish; it’s self-preservation. Protecting downtime means I show up as a calmer, happier mom—and my kids feel that, too.

🧠 Science says: Chronic stress raises cortisol and inflammation, both of which can disrupt sleep, digestion, and metabolism.

5. I don’t label food as “good” or “bad.”

Holiday food is meant to be enjoyed. I practice what I teach—build balanced plates most of the time (protein, fiber, color, and carbs I love) and eat dessert without guilt. Restriction fuels the “all-or-nothing” spiral. Nourishment with flexibility keeps your metabolism and mindset stable long after the holidays.

Health in motherhood isn’t about perfection—it’s about resilience. When you take care of your blood sugar, movement, and mindset, you can actually enjoy the holidays instead of surviving them.

You deserve to feel good in your body this season—without shrinking yourself or your joy, and without just assuming you'll be at your wit's end for 2 months and then start from scratch in January.

Why You Keep Waking Up at 3 A.M. (And How to Actually Fix It)

Hey mama, if you’re waking up at 3 A.M. and staring at the ceiling like, “What fresh hell is this?” — you’re not alone. It’s not just bad luck; it’s biology. Specifically, your stress hormone cortisol is probably throwing a tantrum when you need it least.

Let’s break it down, no fluff, just facts.

What’s Really Happening at 3 A.M.?

Cortisol is your body’s internal alarm clock. It peaks about 2–3 hours after you fall asleep, hitting its highest point around the 9-hour mark. That’s when it’s supposed to help you wake up feeling refreshed. Better Report

But if you’ve been running on fumes all day — juggling work, kids, life — your cortisol levels are already elevated before you even hit the pillow. So, instead of a smooth wake-up, your body starts pumping out more cortisol around 3 A.M., thinking it’s time to rise and shine. Spoiler: It’s not.

Another sneaky culprit behind those 3 A.M. wake-ups? Blood sugar swings. When your glucose drops too low overnight, your body senses it as a mini “crisis” and spikes cortisol to wake you up and mobilize energy. Research shows that even small dips in blood sugar can trigger this stress response, especially in moms juggling erratic schedules and late-night feedings.

Why This Is a Big Deal

Elevated cortisol at night messes with your sleep cycle. It can:

• Prevent deep sleep: You’re stuck in light sleep, not getting the restorative rest you need.

• Disrupt REM sleep: That’s the sleep that helps with memory, mood, and brain function.

• Increase stress: More cortisol means more stress, which makes it harder to fall back asleep. ptsduk.org

How to Actually Fix It (No, Really)

1. Morning Walks Are Your BFF - Take a 20–30 minute in the morning. Struggling and getting the kids out the door? I hear you - If you can take a morning meeting on a walk, or even just get a few minutes of movement first thing before starting the grind (think some jumping jacks or squats while the coffee is brewing is better than nothing. In a perfect world, you snag another one around sunset or in the late afternoon. Morning walks help lower the cortisol built up overnight, and evening walks help you wind down.

2. Meditate Like a Boss- Even a 10-minute meditation session or whatever you find relaxing, it could be yoga, knitting, or just sitting quietly will make a big difference. (spoiler alert, this doesn't include scrolling IG) This helps regulate cortisol levels and keeps stress in check.

3. Set a Consistent Sleep Schedule- Yes, I know you wanna take turns sleeping in and if you're really in the sleep deprived stages of early postpartum, you gotta survive. But If you're a bit farther out, try go to bed and wake up around the same time every day, even on weekends. This trains your body to follow a natural rhythm, making it easier to fall asleep and stay asleep.

4. Snack Smart - Include a small, balanced snack with protein or healthy fat before bed—think a spoonful of nut butter, Greek yogurt, or a hard-boiled egg. This helps keep blood sugar stable, preventing those cortisol-fueled wake-ups and helping you stay in deep, restorative sleep.

5. Create a Sleep-Inducing Environment -Keep your bedroom cool, dark, and quiet. Invest in blackout curtains and a white noise machine if needed. A peaceful environment signals your body that it’s time to rest- why do you think this is what we do for our kids?

6. Limit Stimulants Before Bed- Avoid caffeine, alcohol, and heavy meals at least 3 hours before bedtime. These can spike cortisol levels and disrupt sleep. ALSO! I know the only time you have to yourself is after the kids go to bed, and I know you wanna eat the snacks and scroll IG. But for the love of she-god get the EFFFFF on your phone at least 15 minutes before bed.

7. Get Out of Bed If You Can’t Sleep- If you wake up in the middle of the night and can’t fall back asleep, get out of bed. Do something relaxing until you feel sleepy. Lying in bed stressing about not sleeping only makes things worse. The Sun

Bonus: Supplements That Might Help***

If you’re looking to give your cortisol levels a little extra TLC, consider these:

• Ashwagandha: May lower cortisol by up to 33% with daily use. Verywell Health

• Magnesium: Helps reduce stress by calming the nervous system.

• Omega-3 Fatty Acids: Decrease inflammation and cortisol by 19%.

• L-Theanine: Found in green tea, has anti-anxiety effects that lower cortisol.

• Vitamin C: Supports adrenal function, showing a 35% reduction in cortisol in clinical studies. Verywell Health

***Always check with your healthcare provider before starting any new supplement.

Bottom Line

Waking up at 3 A.M. isn’t a personal failure; it’s your body’s way of saying, “Hey, I’m stressed.” By implementing these science-backed strategies, you can reset your cortisol rhythm and finally get the restful sleep you deserve. You’ve got this, mama. Now go get in bed!

5 “Healthy” Foods That Actually Spike Blood Sugar

We’ve all been there — reaching for something that sounds healthy, only to feel that crash-and-burn energy dip a couple hours later. Here’s the deal: not all “healthy” foods are created equal when it comes to blood sugar.

Blood sugar matters because those big spikes (and the crashes that follow) can leave you moody, tired, craving all the things, and constantly wondering why your metabolism feels stuck.

Let’s talk about 5 foods that seem healthy but can sneakily send your blood sugar on a rollercoaster — plus some swaps and strategies to keep you balanced.

1. Granola

It’s marketed as wholesome, crunchy, and natural… but most store-bought granolas are loaded with sugar (sometimes more than a dessert).

• Why it spikes: A mix of oats + added sweeteners (honey, maple syrup, brown sugar) means high glycemic load.

• Better option: Look for lower-sugar granolas (<6g per serving), or make your own with oats, nuts, and seeds. Pro tip: pair with Greek yogurt for protein so your blood sugar stays steadier.

2. Juice (even “100% fruit juice”)

Orange juice, apple juice, green juice… it’s basically just concentrated sugar without the fiber.

• Why it spikes: Stripped of fiber, juice hits your bloodstream like soda, with a glycemic load similar to a sugary snack.

• Better option: Eat the whole fruit! Fiber + chewing slows things down. If you really want juice, pair it with eggs, yogurt, or another protein.

3. Rice Cakes

Yes, they’re low-calorie. Yes, they feel “diet-y.” But they’re basically a fast-track starch.

• Why it spikes: Rice cakes have one of the highest glycemic indexes of any snack food (meaning they act almost like straight glucose).

• Better option: Swap for a brown rice cake and top with nut butter + chia seeds for protein/fiber/fat to balance it out.

4. Gluten-Free Packaged Foods

Gluten-free ≠ blood sugar friendly. A lot of gluten-free breads, crackers, and baked goods are made with refined starches like rice flour, potato starch, or tapioca.

• Why it spikes: Those starches digest quickly, leading to high glycemic load, even if the label looks “clean.”

• Better option: If you’re gluten-free, look for whole-grain blends (quinoa, millet, buckwheat) and add protein/fiber-rich toppings.

5. Smoothies (store-bought or homemade without balance)

Throwing fruit, juice, and a little ice into a blender? That’s basically liquid sugar.

• Why it spikes: All fruit + no protein, fat, or fiber = a blood sugar surge. Even bananas + berries alone can do it if not balanced.

• Better option: Build your smoothie with the trifecta — protein powder or Greek yogurt, greens or chia/flax for fiber, and some healthy fat (nut butter, avocado). Add a small portion of fruit for flavor instead of 3 cups of fruit.

Bottom Line:

Foods aren’t “bad” or “good.” But when it comes to blood sugar, context matters. If you pair carbs with protein, fiber, and healthy fat, you’ll blunt the spike, keep cravings calmer, and avoid the mid-day crash that makes mom life feel impossible.

So, next time you reach for that “healthy” snack, ask: Where’s the protein? Where’s the fiber? Where’s the fat? The goal isn’t perfection — it’s balance. And balance = energy, stable moods, and feeling like yourself again.

👉 Want more no-BS, mom-friendly nutrition tips like this? Join me inside Nourished Collective this month — where we take these science-backed strategies and make them actually doable in your real mom life.