5 Client-Tested Habits for a Feel-Good Holiday

Thanksgiving feels like the “opening ceremony” for 2 months filled with celebrations, food, and busy schedules.

I've been inspired by recent conversations with clients around what’s been working for them this season. I call this their “personal instruction manual”—the habits that are helping them to thrive.

Today, I’m sharing the top 5 client-tested strategies that are making the biggest difference right now.

#1 Eat a Little Before Your Morning Caffeine

Having caffeine on an empty stomach can set you up for a blood sugar rollercoaster of highs and lows. This tiny shift has made a big difference for many clients who struggled with late afternoon energy crashes, and sugar cravings. If that’s you, experiment with this change..

👉 What You Can Do:

Eat something with protein, fiber and healthy fat BEFORE your morning coffee or tea

• Eggs & avocado on whole grain toast

• Protein smoothie

• Cottage cheese & berry parfait topped with walnuts.

If you’re not a breakfast person, that’s fine — just have a few bites. A small handful of pumpkin seeds or walnuts, a few spoonfuls of Greek yogurt, or a 1/2 of a banana + nut butter. Try this for a few days and notice how that impacts you as the day unfolds.

#2 Include Protein at Every Meal (20-30g)

Protein keeps you satisfied BETWEEN meals. Clients often tell me that this one shift helped them to finally get a handle on afternoon snacking and evening grazing. Don’t get stuck on the numbers — just focus on the habit.

👉 What You Can Do

Before your next meal, ask yourself: “Where is the protein?” If you can’t spot it on your plate, add it. Here's what it can look like:

-Breakfast: Oatmeal for breakfast PLUS Greek yogurt

-Snack: Fruit PLUS a cupped palm of pumpkin seeds

-Lunch A colorful veggie salad PLUS canned chunk light tuna or 1 cup beans or lentils

Dinner: Pasta PLUS meatballs (turkey, chicken, or lean beef) 

#3 “Pre-game” Before a Holiday Event

Whether you’re hosting, visiting, or meeting friends for dinner, heading out hungry makes everything harder. Clients say having a small, satisfying, well-timed snack helps them to stay on track later with healthy choices and moderate eating. 

👉  What You Can Do:

Build a "pre-game" snack around a fruit or veggie to enjoy an hour or two before heading out to your next holiday event.

🥄 Apple + peanut butter

🥄 Greek yogurt + berries

🥄 Hummus + veggies

🥄 A cup of veggie soup

🥄 A small salad

#3 “Give Yourself Permission

Holiday treats are everywhere — and heading into an event with the “I can’t have that” mindset can create anxiety and a feeling of overwhelm or giving up. 

 👉  What you can do:

Try this new thought “I CAN have ____, if I choose what I truly want, and in moderation.” Maybe it's choosing a special homemade dessert over store-bought, or a holiday side dish available only once a year. 

Clients tell me that this small mindset shift has helped them to feel proud of themselves for choosing intentionally vs going overboard. Most importantly, they end the evening without the all too frequent  “I was bad” spiral that continues into the next day.

#5: Move Your Body for 15 Minutes After a Meal

Clients consistently report that moving for 10-15 minutes after their biggest meal of the day makes a noticeable difference.  It improves their digestion, it minimizes those post-meal energy crashes, and it lifts their mood. 

  👉  What You Can Do:

Take a short walk outside, or spend 15 minutes on any home gym equipment you may have,  march in place, or do a few light chores. Any movement counts — just aim for 15 minutes after your largest meal.

Even during the craziness of the holidays, these 5 strategies work for clients because they are small (but powerful in their impact) which makes them fit easily into a crowded day. 

Pick 1 or 2 to try this week. Notice how your body and mood respond. Let these small, intentional habits become part of your personal instruction manual for thriving through the holidays and into 2026. 

Wishing you and yours a joyful, healthy holiday season!

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Disclaimer: The content of this website is for general informational purposes only. Always consult your healthcare provider or a registered dietitian for guidance specific to your situation. Ellen Petrosino Consulting is not affiliated with any of the brands mentioned.

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