How to Enjoy the Holidays Without Spiking Your Blood Sugar: A Simple, Healthy Guide

The holidays are a fun and special time of year. There are lights, family gatherings, warm meals, and traditions that bring us joy. But for many not just women over 40 with diabetes or insulin resistance, the holidays can also feel stressful. There are more sweets, bigger meals, and busy schedules that make it hard to stay on track.

The good news?
You don’t need to give up your favorite foods or feel like you’re “starting over” in January.
You can enjoy the holidays and keep your blood sugar steady by making a few simple choices.

This guide will show you how to enjoy holiday meals with confidence, keep your energy up, and avoid big glucose spikes—all without dieting or depriving yourself.

Why Blood Sugar Spikes Happen More Easily During the Holidays

There are three main reasons why blood sugar rises during the holiday season:

1. We eat differently

Holiday foods are often:

• higher in carbs

• richer

• sweeter

• served in larger portions

Eating more sugar and refined carbs can raise blood sugar quickly, especially when combined with stress or poor sleep.

2. We’re more stressed

The American Diabetes Association notes that stress can raise blood sugar because it increases the hormone cortisol, which signals your body to release glucose into the bloodstream.
This means you could eat the same meal in July and December—and see different numbers.

3. We move less

It’s colder. We’re busier. We sit more.
Movement is one of the strongest natural tools for lowering blood sugar, so when activity decreases, glucose tends to rise.

The good news?
You can address all three of these without major effort.

A Simple Way to Build a Holiday Plate That Won’t Spike Your Blood Sugar

Instead of worrying about “good” or “bad” foods, use the Balance Plate Method:

✔Step 1: Start with Protein (¼ plate)

Protein slows digestion and helps you stay full longer.
It also prevents sharp blood sugar spikes.

Holiday examples:

• turkey

• chicken

• salmon

• tofu or tempeh

• shrimp

✔Step 2: Add Colorful Non-Starchy Veggies (½ plate)

This is the secret weapon for blood sugar stability.

Fiber helps:

• slow glucose absorption

• steady insulin response

• reduce cravings

Examples:

• green beans

• roasted Brussels sprouts

• salad

• sautéed spinach

• broccoli

• roasted cauliflower

✔Step 3: Enjoy Your Starch or Sweet Mindfully (¼ plate)

This is where your stuffing, mashed potatoes, holiday cookies, or pie go.
You don’t need to avoid them—you just keep the portion small and balanced with veggies and protein.

This method works because it supports your hormones, metabolism, and digestion—all while allowing room for joy.

A 15-Second Trick Before You Eat

If you only remember one thing from this blog, let it be this:

✨Pause and take one slow breath before you begin eating.

Why it works:

• Slows your nervous system

• Lowers cortisol

• Improves digestion

• Prevents overeating

• Leads to fewer glucose spikes

Research shows stress alone can raise blood sugar, even without food.
A simple pause can help bring your body into “rest and digest” mode.

Your Secret Blood Sugar Tool: The 5-Minute Holiday Walk

After any bigger holiday meal, do five minutes of gentle movement.

You don’t need a workout.
You don’t need the treadmill.
You can walk around the house, the kitchen, or the yard.

Studies show post-meal walking can:

• lower blood sugar

• improve insulin sensitivity

• prevent big spikes

• support weight management

Think of it as a little gift to your future self.

A Better Way to Handle Sweets

Holiday cookies and desserts are part of the season.
Here are simple ways to enjoy them without compromising your progress:

✔ Eat sweets after a balanced meal

Never on an empty stomach.

✔ Pair treats with protein or nuts

This slows the glucose impact.

✔ Choose low-sugar or homemade versions

Your four new cookie recipes are perfect for this (link to them).

✔ Freeze extras

Keeps treats out of sight and reduces mindless eating.

✔ Practice “The One Cookie Rule”

Have one, enjoy it mindfully, and move on without guilt.

How to Avoid the Guilt Spiral

The holidays are an emotional season.
It’s easy to feel like you “messed up” after a big dinner or a dessert plate.

Here’s the truth:

You didn’t ruin anything.
One meal doesn’t undo your progress.
One treat doesn’t “kick you out of control.”

What matters is your next choice, not your last one.

Try this:

• Drink a glass of water

• Take a 5-minute walk

• Eat a balanced breakfast the next morning

• Let go of the guilt

This is how real women make real progress—without shame or restriction.

Sleep: The Hidden Holiday Metabolism Trick

Poor sleep increases:

• cravings

• hunger

• insulin resistance

• blood sugar levels

Sleep is more important than people realize.
Aim for:

• 7–8 hours

• a consistent bedtime

• a calming nighttime routine

Even one good sleep can improve your glucose numbers the next day.

Your Holiday Blood Sugar Survival Plan

Here’s a simple checklist you can save:

✔ Plate = Half veggies, ¼ protein, ¼ starch or dessert

✔ Take one slow breath before eating

✔ Walk 5 minutes after meals

✔ Pair sweets with protein or nuts

✔ Drink water throughout the day

✔ Prioritize sleep

✔ Release guilt quickly

✔ Aim for balance, not perfection

These small choices keep you steady and still let you enjoy your holidays.

📚References (simplified)

• American Diabetes Association — Stress and Blood Sugar

• Harvard Health Publishing — Healthy Eating Plate

• Journal of Nutrition & Metabolism — Post-Meal Walking and Blood Glucose

• Research on glycemic impact of fiber, protein, and stress hormones