By Dr. Rosemarie Rutecki
The holidays are a time for connection, celebration, and joy — but for many women, they also bring an entirely different reality: sugar cravings, bloating, fatigue, and the frustrating feeling of starting the new year a few pounds heavier and completely drained.
But here’s the good news: it’s not the few holiday meals that throw your body off. It’s the weeks of mindless snacking, stress eating, skipped routines, and constant grazing that slowly stack up. The holidays don’t have to derail your health — and with a few smart nutrition strategies, you can stay energized, support your gut, reduce inflammation, and still enjoy all your favorite foods guilt-free.
1. Prioritize Protein First
When you sit down to eat, start with protein — think turkey, salmon, eggs, beef, or chicken. Protein helps balance blood sugar, reduce cravings, and keep your metabolism active. Most women over 35 underestimate how much protein their body needs, especially during stressful seasons. Eating protein first helps keep you full longer and naturally reduces overeating, especially when the dessert table is calling your name.
2. Pair Carbs with Fiber and Healthy Fats
You don’t need to avoid carbs during the holidays — you just need to balance them. Whenever you enjoy carbohydrates, include fiber-rich options like sweet potatoes, squash, pumpkin, berries, green vegetables like asparagus and green beans, and add healthy fats like avocado or olive oil. This combination slows digestion, stabilizes your energy, and prevents the dramatic crash that often hits after holiday desserts.
Balanced carbs = balanced hormones. And balanced hormones mean fewer cravings, less bloat, and more energy.
3. Stay Hydrated (But Not Just with Plain Water)
Many women confuse hunger with dehydration — especially during the holiday rush. Aim for half your body weight in ounces of fluids daily. To support minerals, add electrolytes, coconut water, herbal teas, or lemon water with a pinch of sea salt. Proper hydration helps with digestion, energy, metabolism, and cravings. Even mild dehydration can make you feel foggy and tired.
4. Support Your Gut
Extra sugar, alcohol, and processed holiday foods can disrupt your microbiome. You can quickly counter this by adding fermented foods like sauerkraut, kimchi, kefir, or unsweetened yogurt, plus dark leafy greens that help feed good bacteria. A healthy gut improves everything — digestion, mental clarity, immunity, inflammation, and even your sleep.
5. Give Yourself Grace — and a Plan
Perfection is not the goal. Holidays are meant to be joyful, not stressful. If you overeat or go off track, don’t spiral. Simply reset with your next meal: prioritize protein, hydrate, and include vegetables. A single meal will never ruin your progress. It’s all about consistency, not rigidity.
Ready for a Post-Holiday Reset?
If you want to start the new year feeling lighter, energized, and in control of your metabolism — I created something just for you.
My 21-Day Body Reset is a step-by-step plan for women 35+ who want to drop up to 10 pounds of inflammation, fix digestion, and boost energy without starving, detox pills, or intense workouts. It’s simple, sustainable, and designed to work even during the busiest seasons.
To learn more or join the 21-Day Reset,
visit:www.drrosemarierutecki.com/spectator
