How NOT To Ruin Your Progress At The Table
Holiday Survival
Nutrition Mini-Guide
by Masha | Ageless Body Coach đź’›
What This Holiday Guide Is About
Embrace the Season
Holidays are full of delicious food, cozy drinks, and a natural desire to relax. That's normal – and you should enjoy this special time!
Simple, Realistic Tricks
Discover easy, practical tips to stay healthy, both physically and mentally, without strict restrictions. No need to start January from scratch!
Confident New Year
Implement smart habits that will help you step into the new year feeling light, confident, and proud of your sustained progress.
Look Toned & Fresh
Surprise everyone by emerging from the holidays looking even better than before, while others are just "starting over."
Smart Tricks
Eat Protein First → Carbs Last
This simple order keeps your blood sugar stable and naturally reduces overeating.
Protein → veggies → carbs
Protein → veggies → carbs
Smart Coffee Swaps (save 120–250 kcal daily)
Holiday lattes = 180–350 kcal.
Smarter options:
• Cold Brew (0 kcal)
• Americano or Iced Americano (0–5 kcal)
• Iced Americano + splash of almond milk (~20 kcal)
• Espresso with an orange slice (0 kcal — trendy, festive)
• Avoid syrups & sweet creamers — hidden sugar.
Smarter options:
• Cold Brew (0 kcal)
• Americano or Iced Americano (0–5 kcal)
• Iced Americano + splash of almond milk (~20 kcal)
• Espresso with an orange slice (0 kcal — trendy, festive)
• Avoid syrups & sweet creamers — hidden sugar.
Swap your latte → SAVE ~150+ CALORIES EFFORTLESSLY
The 10-Minute Dessert Rule
Wait 10 minutes before dessert - your cravings drop naturally, and portions shrink on their own
Use a Smaller Plate
Women eat 20–30% less without noticing.
Small plate = small portions without trying
Small plate = small portions without trying
Alcohol: Choose Clear & Low-Sugar Drinks
Sweet cocktails = 250–400 kcal.
Smart holiday picks:
• Vodka soda + lime (~90–100 kcal)
• Tequila soda (~90–100 kcal)
• Prosecco Brut / Brut Nature (~85–95 kcal)
• Champagne Brut (~90 kcal)
Smart holiday picks:
• Vodka soda + lime (~90–100 kcal)
• Tequila soda (~90–100 kcal)
• Prosecco Brut / Brut Nature (~85–95 kcal)
• Champagne Brut (~90 kcal)
Examples (low sugar):
• Lo Secco Prosecco Brut Nature - 0 sugar
• Bellissima Zero Sugar Sparkling Wine
• Laurent-Perrier Ultra Brut (premium, no added sugar)
• Lo Secco Prosecco Brut Nature - 0 sugar
• Bellissima Zero Sugar Sparkling Wine
• Laurent-Perrier Ultra Brut (premium, no added sugar)
Switching from a sweet cocktail → SAVE 150–300 KCAL
Avoid “Nibbling” While Cooking
All those tiny bites add up.
One evening of “just tasting” = 200–300 extra calories without noticing
One evening of “just tasting” = 200–300 extra calories without noticing
Eat From a Plate - Never From Packaging
Your brain doesn’t register portions from a bag or box.
Plating your food restores portion control immediately
Plating your food restores portion control immediately
Move 5–10 Minutes Before & After Eating
Before: toe raises, 10 deep squats, shoulder rolls.
After: a 5-minute walk or gentle hip mobility.
Improves digestion and prevents “food coma”
After: a 5-minute walk or gentle hip mobility.
Improves digestion and prevents “food coma”
Gentle Gut Reset
In the morning, on an empty stomach :
Mix 1 tsp psyllium + 1 tsp chia + 1 tsp flax in a glass of water.
This gentle fiber blend supports digestion and helps reduce bloating - naturally, without laxatives.
Mix 1 tsp psyllium + 1 tsp chia + 1 tsp flax in a glass of water.
This gentle fiber blend supports digestion and helps reduce bloating - naturally, without laxatives.
Just make sure to drink an extra glass of water afterwards so the fiber can work smoothly.
1–2 Minutes of Smart Movement Daily
Even during holidays - stay consistent with tiny motions:
deep core activations, toe lifts, pelvic clocks, hip mobility.
This keeps your body light, toned, and pain-free.
deep core activations, toe lifts, pelvic clocks, hip mobility.
This keeps your body light, toned, and pain-free.
Find mini-moves on YouTube → “Busy Season Smart Moves”: https://youtu.be/pYqyVNG7OwY?si=B5zUZ8le4hoBSVRx
Your Holiday Mantra
You don't need perfection during the holidays. Instead, focus on these three pillars for sustained well-being and genuine enjoyment.
Smart Movement
Integrate short, intentional bursts of activity into your day. Consistency over intensity keeps your body feeling good.
Smart Choices
Prioritize nutrient-dense foods, practice mindful portions, and opt for hydrating drinks. Enjoy treats in moderation.
Kind Approach
Listen to your body, practice self-compassion, and enjoy the season without guilt. Your mental well-being is key.
Happy Holidays!
Disclaimer
General Notice · Health & Safety · Scope
This guide provides general wellness guidance for the holiday season.
It is not medical advice and is not intended to replace professional care, nor does it encourage alcohol consumption.
If you have medical conditions, sensitivities, or take prescription medications, please consult your healthcare provider before adjusting your routine.
This guide provides general wellness guidance for the holiday season.
It is not medical advice and is not intended to replace professional care, nor does it encourage alcohol consumption.
If you have medical conditions, sensitivities, or take prescription medications, please consult your healthcare provider before adjusting your routine.