Your Health & Wellness Journey

by Debra LoaderThe holidays should be a season of joy, but often they leave us drained— caught between sweet treats, stressful schedules, and the pressure to overspend. These three areas—sugar, stress, and spending—are the most common “joy stealers.”

The good news? With a few practical strategies, you can take back control and enjoy the season with peace, health, and balance.

Sugar: Break Free from Holiday Cravings

Cookies, pies, and candies seem to appear at every turn this time of year. It’s easy to slip into a cycle of sugar highs and energy crashes. The more we give in to cravings, the more they control us.

Instead of fighting sugar with willpower alone, focus on balance. Sugar and other “expansive” foods like alcohol and caffeine give us a temporary boost, but

they leave us depleted soon after. On the opposite end, foods like red meat or salty snacks can make us feel heavy and tense. Neither extreme is ideal— especially during a busy holiday season.

The solution? Choose foods that stabilize your energy and keep cravings in check:

• Protein and seafood (turkey, chicken, fish)

• Root vegetables and beans (carrots, sweet potatoes, lentils)

• Whole grains (quinoa, brown rice, oats)

• Leafy greens (spinach, kale, arugula)

• Fruits and nuts for smart snacking

By including these foods in your meals, you’ll naturally crave less sugar. And yes—you can still enjoy a holiday cookie or slice of pie. But when you’re fueled with balance, you’re in charge—not the sugar.

Bonus tip: The concept of balance goes beyond food. When life feels “contractive” with too many obligations, you may crave expansive foods like wine, sweets, or chocolate. Instead, balance your schedule with expansive activities: a warm bath, a walk outdoors, or a quiet time of prayer or meditation.

Stress: Small Steps to Ease Holiday Anxiety Holiday

Stress often feels unavoidable—but it doesn’t have to steal your joy. Even small shifts in how you handle stress can make a big difference.

Here’s why it matters:

● Stress hormones like cortisol increase weight gain and fatigue.

● Stress weakens digestion, meaning your body absorbs fewer nutrients just when you need them most.

● Stress affects blood pressure, energy, and even your hormones.

While we can’t erase stress entirely, we can reduce it—and even a 1% improvement changes how you experience the season.

One simple tool is Heart-Focused Breathing:

1. Sit comfortably and bring your attention to your heart.

2. Breathe slowly and deeply, finding a steady rhythm.

3. Think of something that fills you with gratitude or love.

4. Let that feeling expand as you continue breathing.

This practice not only calms your mind, it lowers cortisol and helps your body return to balance. Use it anytime you feel holiday stress rising.

Spending: Mindful Decisions that Protect Your Joy

Overspending is another common holiday trap. The excitement of

shopping, gift-giving, and decorating can quickly lead to financial regret. Instead of reacting on impulse, pause and walk through your choices:

• Picture buying the item. How does it feel? What are the consequences?

• Picture not buying it. Does it bring relief or guilt?

• Return to neutral.

Which decision supports your long-term peace and financial stability?

This quick reflection prevents emotional overspending and helps you choose in line with your values. Thoughtful decisions allow you to give generously without sacrificing your financial wellbeing.

A Season of Peace, Health, and Joy

You don’t have to let sugar cravings, stress, or overspending steal your holiday joy. By fueling your body with balance, calming your mind with simple

resets, and spending with intention, you can create space for what really matters: a season filled with peace, health, and joy

Quick Tips for Reclaiming Holiday Joy

● Balance sugar: Add protein, veggies, and whole grains to steady energy before enjoying treats.

● Breathe away stress: Try one minute of Heart-Focused Breathing whenever you feel overwhelmed.

● Spend with intention: Before buying, imagine both choices and see which one supports your peace.

Debra Loader is a Christian Health and Wellness Coach, a Christian Life Coach, as well as a National Board Certified Health and Wellness Coach (NBC-HWC). She helps women integrate their Christian faith into their health and wellness journey to find greater motivation and resilience. You can contact Debra at debra@debraloaderlivingwell.com or 810-2874096