How to Stay Healthy and Focused on Your Goals During the Holiday Season (Without Missing Out on the Fun!)

The holiday season is a time of joy, connection, and celebration — but it can also feel like a minefield for anyone trying to stay committed to their health goals. Between the endless parties, rich foods, late nights, and festive drinks, it’s easy to feel like all your progress goes out the window by New Year’s Day.

But here’s the truth: you can enjoy the holidays and stay healthy. The key is balance, mindfulness, and a little preparation. Let’s explore some realistic, holistic ways to stay on track — and actually enjoy this special time of year.

1.  Shift Your Mindset: Progress, Not Perfection

The holidays aren’t about rigid rules or deprivation — they’re about connection, gratitude, and joy. When you allow yourself to enjoy a few treats mindfully, you’ll avoid the all-or-nothing thinking that often leads to guilt or overindulgence.

Tip: Before heading into a party or family dinner, remind yourself: “I choose what nourishes my body and my soul.” That includes both the salad and the shortbread cookie if that’s what brings you joy.

2. Anchor Your Day with Whole, Nourishing Foods

You can absolutely enjoy festive foods, but start each day with a foundation of nourishment. Think of every meal as an opportunity to give your body what it truly needs: protein, fibre, healthy fats, and hydration.

Try this:

• Begin your day with a smoothie packed with greens, berries, chia seeds, and a good protein source.

• Have a balanced meal before going out — it’ll stabilize your blood sugar and reduce cravings later.

• Stay hydrated! Sometimes that “hunger” at the buffet is really thirst in disguise.

3. Keep a Routine (But Make It Flexible)

The holidays can throw off our schedules, but maintaining a few simple habits helps your body stay grounded.

Holistic habits to maintain:

• Morning rituals: A few deep breaths, journaling, or lemon water before your day begins.

• Movement: Even a 20-minute walk or quick stretch counts — consistency matters more than perfection.

• Sleep: Prioritize rest whenever you can. Your energy, mood, and digestion will thank you.

4. Mindful Indulgence: Savour the Treats

You don’t have to say “no” to everything. Instead, choose what’s worth it to you and enjoy it fully.

Practice mindful eating:

• Slow down and really taste your food — notice the textures, smells, and flavours.

• Put your fork down between bites.

• Stop when you feel comfortably satisfied, not stuffed.

When you eat with awareness, you’re more likely to feel content and less likely to overdo it.

5. Be Smart About Holiday Drinks

It’s easy for calories (and sugar) to sneak in through cocktails and festive beverages. Alternate alcoholic drinks with water or sparkling water with lime. You’ll stay hydrated and avoid the energy crash later.

Healthy swaps:

• Mulled wine made with less sugar

• Kombucha mocktails

• Vodka soda with citrus

• Herbal teas for cozy evenings in

6. Set Intentions, Not Restrictions

Rather than saying, “I won’t eat sugar,” try “I’ll nourish my body with wholesome foods most of the time.”

Intentions feel empowering and sustainable — restrictions feel punishing.

Examples of healthy holiday intentions:

• “I’ll move my body every day in a way that feels good.”

• “I’ll focus on connection and gratitude rather than stress.”

• “I’ll enjoy my favorite holiday treats mindfully and guilt-free.”

7.  Support Your Mind and Body with Self-Care

Stress can take a toll on your health faster than a slice of pie ever could. Take time to rest, reset, and breathe.

Self-care ideas:

• A warm bath with Epsom salts

• A walk in nature

• A digital detox day

• Journaling what you’re grateful for

• Saying “no” when you need to protect your peace

Remember: Health Is About Harmony

The holidays come once a year — they’re meant to be enjoyed. When you approach this season with balance, intention, and self-compassion, you’ll find that you can celebrate and stay aligned with your goals.

Let yourself laugh, rest, indulge, and nourish. You deserve it.

Thriving Through the Time Change: How to Boost Your Mood, Energy, and Routine During the Darker Months

As the clocks fall back and the days grow shorter, many of us feel the shift — physically, mentally, and emotionally. The darker mornings and early sunsets can disrupt our sleep, appetite, and motivation. It’s no wonder that this time of year can bring on sluggishness, mood dips, and even symptoms of seasonal affective disorder.

But here’s the good news: with a little awareness and intention, you can support your body and mind naturally through this transition. Here’s how to boost your mood, stay energized, and keep your routine — even when the sun seems to vanish too soon.

1. Honour Your Body’s Natural Rhythm

The time change can throw off your circadian rhythm — your body’s internal clock. To help it readjust:

• Stick to consistent sleep and wake times. Even on weekends. Routine helps your hormones (especially melatonin and cortisol) rebalance.

• Get light early in the day. Step outside within 30–60 minutes of waking. Morning light exposure signals your brain to wake up, boosts serotonin, and helps regulate melatonin production for better sleep at night.

• Dim lights at night. Reduce screens and bright lighting at least an hour before bed. Try amber light or candles for a cozy evening wind-down.

2. Move — Even When You Don’t Feel Like It

Shorter days often mean less activity, which can feed into low energy and mood dips. Movement is one of the most powerful natural antidepressants.

• Aim for 20–30 minutes of movement daily. It doesn’t have to be intense — walking, stretching, dancing in your kitchen, or gentle yoga all count.

• Get outdoors when possible. Even on cloudy days, natural light exposure boosts mood-regulating neurotransmitters like serotonin and dopamine.

• Try rhythmic movement. Walking, cycling, and swimming have a meditative quality that helps calm the nervous system.

3. Nourish Your Energy and Mood with Food

Your diet can deeply influence how you feel during the darker months. Focus on foods that stabilize blood sugar, support brain chemistry, and nourish your nervous system.

Key nutrients and foods to include:

• Omega-3 fats: Found in salmon, sardines, chia, flax, and walnuts — essential for mood and brain health.

• Vitamin D: Often low in winter; consider a supplement and include D-rich foods like fortified plant milks, eggs, and mushrooms exposed to sunlight.

• Complex carbs: Sweet potatoes, oats, quinoa, and lentils help support serotonin production and keep energy steady.

• Magnesium-rich foods: Leafy greens, pumpkin seeds, almonds, and avocado help calm the nervous system and improve sleep.

• B vitamins: Found in whole grains, legumes, eggs, and nutritional yeast — vital for energy and stress resilience.

• Dark chocolate (in moderation): Contains magnesium and mood-boosting compounds that increase serotonin.

Limit: excess caffeine, refined sugar, and alcohol — they can worsen fatigue, mood swings, and sleep disruption.

4. Support Your Mental Health Holistically

• Try light therapy. A full-spectrum lightbox used for 20–30 minutes in the morning can help offset lack of sunlight and improve mood and energy.

• Practice mindfulness and gratitude. Journaling, meditation, or simply noticing something beautiful each day keeps your mindset grounded and positive.

• Stay connected. Isolation can intensify the winter blues. Plan coffee dates, phone calls, or group classes to keep social energy flowing.

• Nurture warmth and comfort. Think cozy blankets, warm herbal teas (like chamomile or lemon balm), and nourishing soups. Create a home environment that feels like a sanctuary.

5. Embrace the Season: Fun Winter Activities to Lift Your Spirits

Winter doesn’t have to be a season of hibernation — it can be full of play, creativity, and connection. Engaging in activities you enjoy helps release endorphins, reduce stress, and add meaning to the shorter days.

Outdoor ideas:

• Go for brisk winter walks or hikes — bundle up and enjoy the crisp air and quiet beauty of nature.

• Try ice skating, snowshoeing, or cross-country skiing — great low-impact workouts that boost circulation and mood.

• Host a bonfire night or outdoor hot cocoa gathering with friends.

• Visit a local holiday market or tree lighting event to soak up festive energy.

• Take morning walks to catch daylight — even 15 minutes can make a difference.

• Try forest bathing (mindful time in nature) to calm your mind and reconnect with the season’s stillness.

Indoor ideas:

• Cook or bake nourishing seasonal recipes — soups, stews, roasted veggies, herbal teas, or homemade granola.

• Try a new creative hobby: painting, journaling, pottery, knitting, or photography.

• Host a cozy night in with candles, board games, and good company.

• Join a movement class — yoga, dance, or Pilates can keep your body active and endorphins flowing.

• Plan themed movie nights or winter book clubs to make evenings feel special.

• Declutter and reset your home — freshening up your space can be surprisingly energizing.

6. Create Winter-Friendly Routines

• Set intentions, not expectations. Instead of pushing yourself, create gentle structure: morning sunlight, nourishing meals, movement, rest.

• Embrace seasonal rhythms. Winter invites slowing down, introspection, and grounding. Let yourself rest more — it’s nature’s design.

• Plan small joys. Winter walks, candlelit dinners, creative hobbies, or cooking nourishing seasonal meals can all spark comfort and pleasure.

Final Thoughts

Winter doesn’t have to feel heavy. With mindful nutrition, daily light, movement, and nurturing routines, you can thrive — not just survive — the darker months. Think of this season as an invitation to slow down, replenish, and reconnect with yourself.

Your body and mind are incredibly adaptable — give them what they need, and they’ll support you beautifully through every season.

Holistic Nutritionist vs. Dietitian in Ontario: Understanding the Difference

When it comes to nutrition, many people assume that a Registered Holistic Nutritionist (RHN) and a Registered Dietitian (RD) are interchangeable. While both professionals are dedicated to helping individuals achieve optimal health through food and lifestyle, they have different educational backgrounds, approaches, and regulatory requirements. That said, they also share many similarities and will both provide well-rounded, personalized health support.  

What is a Registered Holistic Nutritionist?

A Registered Holistic Nutritionist is a professional who takes a whole-body, natural approach to nutrition and wellness. RHNs focus on the root causes of health concerns, rather than just managing symptoms. They emphasize natural, whole foods, lifestyle changes, and supplementation to support the body's ability to heal and thrive.  

Education and Training
RHNs in Ontario typically complete a holistic nutrition program from a recognized private institution such as the Canadian School of Natural Nutrition (CSNN) or the Institute of Holistic Nutrition (IHN). These programs focus on:  
✔ Nutritional science and biochemistry
✔ The healing power of whole foods
✔ Supplementation and herbal remedies
✔ Digestive health and detoxification 
✔ Mind-body connection and lifestyle balance 

Regulation and Scope of Practice 
RHNs are not regulated by the government in Ontario. Instead, they are certified by or registered with their respective schools and may join professional associations like the Canadian Association of Holistic Nutrition Professionals (CAHN-Pro) or the Canadian Association of Natural Nutrition Practitioners (CANNP).

RHNs do not diagnose medical conditions or prescribe treatments but can offer nutritional guidance, meal planning, and lifestyle coaching tailored to individual needs.  

What is a Registered Dietitian (RD)?  

A Registered Dietitian (RD) is a regulated health professional who provides evidence-based dietary guidance, often in clinical, hospital, or public health settings. Dietitians focus on disease prevention, medical nutrition therapy, and food science.  

Education and Training
To become a Registered Dietitian in Ontario, individuals must:  
✔ Complete a bachelor’s degree in food and nutrition from an accredited university  
✔ Complete an accredited dietetic internship or master’s program with practical training  
✔ Pass the Canadian Dietetic Registration Exam (CDRE) 

Regulation and Scope of Practice
Dietitians are regulated by the College of Dietitians of Ontario, which ensures they follow strict professional and ethical guidelines. Because of this, they are legally allowed to:  
✔ Work in clinical settings, including hospitals, long-term care, and private practice  
✔ Diagnose and treat nutritional deficiencies
✔ Provide medical nutrition therapy for conditions such as diabetes, heart disease, or eating disorders  
✔ Work with government agencies to create public health nutrition policies

Our Goals

Despite their differences, RHNs and RDs share a common goal: to help people improve their health through nutrition. While dietitians typically work within the medical system, holistic nutritionists offer a more personalized, natural approach.  

✔Holistic Nutritionists focus on the “why.”  They look at overall wellness, gut health, and lifestyle factors that may be contributing to health concerns.  
✔Dietitians focus on the “how.” They provide evidence-based strategies, meal plans, and medical nutrition therapy to help manage conditions.  

How We Can Help

There are many wellness goals and health concerns that both Registered Holistic Nutritionists and Registered Dietitian’s can help. I have outlined a few below.

✔ weight loss/weight gain

✔ digestive Health (gas, bloating, diarrhea, constipation, diverticulitis, IBS, acid reflux, etc.)

✔ inflammation

✔ diabetes/blood sugar management

✔ high cholesterol/high blood pressure

✔women’s health (perimenopause/menopause, PCOS, PMS)

✔ hypothyroidism/hyperthyroidism

✔auto-immune disorders

✔ fatty liver

✔ chronic kidney disease

✔ osteoporosis/bone health

✔ arthritis

✔ food allergies/sensitivities (ex. celiac, gluten/dairy intolerances)

✔ sleep

✔ energy

✔ stress

Both Registered Holistic Nutritionists and Registered Dietitian’s play an essential role in helping people live healthier lives. Thrive’s RHN & RD will both offer you the same level of support and will help you reach your overall wellness goals.

Check your benefits to see if you are covered for Nutritionist and/or Registered Dietitian services.

Contact Steph to learn more about how Thrive can help you reach your goals!

Meet Thrive’s Registered Dietitian!

How to Reduce Stress and Anxiety and Improve Your Sleep Naturally: A Holistic Approach

In today's fast-paced world, stress and anxiety can feel like constant companions, often impacting sleep and overall well-being. While occasional stress is a natural part of life, chronic stress and anxiety can lead to long-term health issues if left unchecked. Fortunately, there are holistic, natural ways to calm the mind, reduce stress, and improve sleep quality. Here’s how you can nourish your body, mind, and spirit to foster inner peace and achieve restful sleep.

1. Nourish Your Body with Stress-Relieving Foods

The food you eat directly impacts your mood and how well you manage stress. Focus on whole, nutrient-dense foods that can help balance hormones, stabilize blood sugar levels, and support the nervous system.

• Magnesium-rich foods: Magnesium is known as nature’s relaxant and helps calm the nervous system. Foods like dark leafy greens, pumpkin seeds, almonds, and avocados are excellent sources.

• Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help reduce inflammation and support brain health, aiding in the reduction of anxiety.

• Herbal teas: Chamomile, lemon balm, and lavender teas have calming properties that help lower stress levels and improve sleep quality

• Complex carbohydrates: Whole grains like quinoa, oats, and brown rice boost serotonin levels, a neurotransmitter that promotes feelings of well-being and relaxation

• Probiotics: Your gut is known as the "second brain," and maintaining a healthy gut flora can help reduce stress and anxiety. Include fermented foods like yogurt, kimchi, and sauerkraut to support gut health.

2. Use Herbs and Supplements to Calm the Mind

Certain herbs and supplements are well-known for their adaptogenic properties, meaning they help the body adapt to stress and promote balance.

• Ashwagandha: A powerful adaptogen that helps reduce cortisol levels (the body’s primary stress hormone) and calms anxiety.

• Rhodiola Rosea: Known for boosting energy and mental clarity while reducing the physical and emotional effects of stress.

• Passionflower: A natural sedative that can help calm anxiety and improve sleep quality.

• L-Theanine: Found in green tea, this amino acid promotes relaxation without causing drowsiness, making it ideal for managing anxiety during the day.

• Magnesium supplements: If you struggle to get enough magnesium from food, a supplement can help promote relaxation and muscle relaxation, which is beneficial before bedtime.

3. Cultivate a Daily Mindfulness or Meditation Practice

Meditation and mindfulness are powerful tools for reducing stress and anxiety. By training your mind to stay present, you reduce the tendency to dwell on future worries or past regrets, which can contribute to anxiety.

• Mindfulness meditation: Focus on your breath and let go of thoughts that arise, gently bringing your attention back to your breathing. This practice helps reduce cortisol levels and promotes calm.

• Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in the body. This technique not only eases physical tension but also helps you recognize where you’re holding stress in your body.

• Gratitude journaling: Writing down three things you’re grateful for each day can help shift your focus from stress and anxiety to positive aspects of your life, improving mental outlook and reducing anxious thoughts.

• Try Float Therapy: Sensory Deprivation or R.E.S.T (Restricted Environmental Stimulation Technique) is the practice of floating in body temperature water loaded with Epsom salts. The dark, calm and relaxing environment of the float tank has been proven to reduce cortisol/stress levels, improve sleep and promote overall wellness. Check out GoFloat Studios in Burlington! They offer a 6 week stress management class that is worth checking out!

4. Prioritize Sleep Hygiene

Your sleep environment and bedtime routine play a significant role in how well you rest. By creating an optimal environment for sleep, you can fall asleep faster and enjoy more restorative rest.

• Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Eliminate electronic devices at least an hour before bed, as blue light can interfere with the production of melatonin, the sleep hormone.

• Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your circadian rhythm, which improves sleep quality.

• Incorporate a calming bedtime routine: Engage in relaxing activities like reading, gentle yoga, or taking a warm bath to signal to your body that it’s time to wind down.

• Avoid stimulants before bed: Caffeine, sugar, and even alcohol can interfere with your ability to fall asleep. Try to avoid them in the late afternoon and evening.

5. Move Your Body to Release Tension

Exercise is one of the best ways to reduce stress, boost your mood, and improve sleep. Regular movement helps release endorphins—chemicals in the brain that act as natural painkillers and mood elevators.

• Yoga: This practice combines physical movement with mindfulness, which helps calm the mind while improving flexibility and reducing muscle tension.

• Walking in nature: Spending time outdoors in nature has been shown to lower stress levels and improve overall well-being. A simple walk in the park or forest can work wonders for reducing anxiety.

• Breathing exercises: Practice deep breathing or pranayama to calm the nervous system and reduce stress. Slow, diaphragmatic breathing lowers heart rate and blood pressure, promoting a sense of peace.

6. Cultivate Connection and Social Support

Human beings are social creatures, and isolation can exacerbate feelings of stress and anxiety. Building strong connections with friends, family, or a support group can provide comfort and help you manage stress more effectively.

• Reach out to loved ones: Simply talking through your feelings with a trusted friend or family member can provide emotional relief and help you gain perspective on what’s troubling you.

• Engage in activities that bring you joy: Whether it’s a hobby, volunteering, or spending time with loved ones, doing what makes you happy can alleviate stress and reduce anxiety.

7. Practice Self-Compassion

It’s easy to be hard on yourself, especially when life feels overwhelming. Practicing self-compassion involves treating yourself with kindness, understanding, and patience, just as you would a friend in need.

• Acknowledge your feelings: Instead of pushing away stress or anxiety, acknowledge it without judgment. This simple act can reduce the power these emotions hold over you.

• Create time for self-care: Whether it’s taking a day off to rest, reading a book, or pampering yourself with a home spa day, self-care is essential for managing stress and improving your mental health.

Final Thoughts

Managing stress and anxiety while improving sleep isn’t just about quick fixes but about cultivating long-term habits that promote balance and well-being. Through mindful eating, movement, relaxation techniques, and lifestyle adjustments, you can regain control over your stress and enjoy better sleep and peace of mind. By embracing a holistic approach, you’ll not only reduce stress but also build resilience to handle life’s inevitable ups and downs with greater ease. Take small steps daily, and remember to be patient with yourself as you explore what works best for your unique needs.

If you’re looking for more guidance on how to improve your nutrition and lifestyle to help manage stress and improve sleep, book your free 20 minute nutrition consult today!

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