Intuitive Eating During the Holidays + Our Favorite Soup Recipes!

And Diana shares the best vegetarian meal she ate this year!

Happy Monday! We are now in the thick of the holiday season, which means lots of gatherings and lots of food! It can be a tough time of year to stick with your health routines. It’s ok to indulge a bit, but that doesn’t mean you also still can’t feel good. We’re sharing six ways to navigate this season healthily!

We’re also offering up our four favorite soups from this year - and making them free for everyone! And Diana shares the vegetarian meal that topped her list this year.

Later this week, we are sharing Diana’s Nourished Mama Gift Guide our Weil Nutrition Corner™ Gift Guide, so keep your eyes on your inbox!

We want to know: What was the best vegetable dish you had this year? Share in the comments!

(P.S. Become a paid subscriber to join the full conversation.)

Six Ways to Eat Healthy at the Holidays (From an Intuitive Eating Mindset)

The holiday season revolves around friends, family, and, of course, food – and while all three are wonderful, it can be easy to overindulge. A few habits can help you make this season a healthy one. These simple acts can help you feel good in your body while also promoting good nutrition. Just remember, the time between New Year’s and Thanksgiving is much more impactful than the time between Thanksgiving and New Year’s!

1. Don’t starve yourself. Instead of skipping meals as a way to “save up,” make nourishing, nutrient-dense meals to give yourself steady energy and balance cravings. One of the worst things you can do is arrive at a party starving. Think of breakfast and lunch as opportunities to nourish your body so you don’t arrive at dinner overly hungry or disconnected from your cues.

   

2. Stay connected to how foods make you feel. We don’t need to label foods as “good” or “bad.” Instead, try tuning in to how different foods, including holiday classics, make you feel. Maybe you love mashed potatoes with gravy because they’re comforting, or maybe too much of something creamy doesn’t sit well with you. Give yourself permission to enjoy the foods you love while also honoring your body. It doesn’t have to be all or nothing!

3. Slow down. Holiday tables can be exciting (and overwhelming!). Instead of piling your plate from a place of scarcity, start with the foods you’re most genuinely excited about and then eat them mindfully. It’s not about restricting, but slowing down so you can taste and enjoy. This helps you notice when you’re comfortably full versus still wanting more. Seconds are always allowed if you’re still hungry or still wanting the experience.

4. Tune in with your cues. During the holidays, it’s normal to enjoy foods you don’t usually indulge in. Rather than restricting yourself, tune into your hunger/fullness cues and let them guide your portions. You might choose smaller portions of richer dishes so you can try a variety without feeling stuffed, or you may decide a generous scoop of a family favorite is what you want. Both are okay. Curate a plate that balances satisfaction, pleasure, and comfort in your body.

5. Be mindful of alcohol. Study after study shows that alcohol isn’t good for health and can affect your hunger, fullness, mood, and sense of presence. You can still enjoy festive drinks, but try to pause and check in to see if you’re just using it as a tool to zone out. An alternative like sparkling water or a mocktail might help you stay present and feel your best throughout the night.

   

6. Move your body. Movement shouldn’t be a punishment for eating or a requirement of the holiday season. But it can be a great way to boost energy and mood and reduce stress. If a walk, lifting weights, or any other movement you love helps you feel more connected to your body during this busy time of year, build it into your day. Focus on how movement makes you feel rather than what it “burns.”

Our Favorite Soup Recipes

Soup is a great way to add extra nutrients and use up any lingering veggies in the fridge. It’s also easy to make ahead of time, which is great if you’re entertaining or just need an easy meal for the week. Plus, it freezes well, making it simple to enjoy a nourishing, homemade dish at any time. Below are our four favorite soup recipes from this year - including one that is now free for all subscribers - enjoy!

Tuscan Bean Soup with Farro. This version of a classic Tuscan soup uses canned white beans to save time. You can use Tuscan kale in place of chard if you wish. I like to serve this with extra-grated Parmesan and red pepper flakes on the side, as well as a cruet of very flavorful olive oil for your guests to drizzle over the soup.

Ginger Carrot Soup. Carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you’ve got one of the most delicious flavor combinations I know of - and a healthy addition to any diet. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away.

Quick Corn Chowder. An iconic soup, corn chowder is too often overly rich with bacon and quantities of butter, cream, or half-and-half, plus the added glycemic load of potatoes. This version uses olive oil and a moderate amount of cashew milk. Of course, fresh corn kernels, cut from the cob, are delicious, but frozen super-sweet corn lets you enjoy this soup year-round with minimal preparation. Smoked paprika, a pantry essential, adds greatly to the flavor.

Antioxidant-Rich Vegetable Soup. This cozy fall vegetable soup recipe is hearty, anti-inflammatory, and perfect for the season. Feel free to add in whatever veggies you have on hand, but don’t skip the lemon juice - it adds a brightness to the soup, and is a good substitute for additional salt!

My Three Favorite Vegetarian Meals I Ate This Year

I don’t know if I can pick just one favorite meal from this year - that feels just about impossible! I will say, though, this was the first year I really leaned on the New York Times Cooking app, and it turned out to be the source of some of my favorite vegetarian dishes. It was also my year of discovering more bean recipes I genuinely love (I’m always trying to work more beans into my diet).