🌿🤍 [The Well Edit] 6 Tips for a Healthier Holiday Weekend


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Weekly Insight: Healthier Holiday Weekend

Let’s be honest - summer holidays are fun but can also be a full-body setback.

You get to slow down, relax... but also eat weird, sleep less, skip movement, and by the end often feel puffy, exhausted, and off.

So here’s your gentle reminder: it doesn’t have to be all or nothing.

You can enjoy the grilled corn, rosé, and s’mores and still support your body.

Here are 6 simple things I’m focusing on this holiday weekend to feel good and stay grounded:

1. Prioritize Sleep (yes, even on a holiday)

Sleep is your body’s built-in repair system.

Even one late night can spike cortisol, throw off your blood sugar, and tank your mood and energy.

→ My tip: keep your wake-up time consistent and get sunlight within 30 minutes. This helps reset your circadian rhythm even after a late night.

2. Smarter Alcohol choices

Skip it all together or drink smarter and make it work for you:

→ I turn wine into a spritz with club soda, lime, and lots of ice. Lighter, hydrating, and easier on blood sugar and sleep. Plus you get to drink more volume with less alcohol!

→ Or try a mocktail - my go to for energy | my go to for calm / relaxing​

3. Eat for balanced blood sugar

This one matters more than you think. Energy dips, cravings, mood swings, and even sleep issues often come from blood sugar spikes and crashes.

→ Aim to pair carbs with protein and healthy fats every time you eat. (That means no chips solo—add guac and grilled chicken.)

4. Hit your protein goal

Protein is key for blood sugar, energy, metabolism, and hormone balance.

→ Start your day with 25–30g (eggs + turkey sausage or protein smoothie), and aim for 20–30g per meal. And try to eat within an hour of waking up.

5. Move your body, even a little

You don’t need a full gym workout—just move.

→ Take a walk before breakfast, dance with your kids, do a 10-minute bodyweight flow.

It helps digestion, improves mood, and keeps stress from building up.

6. Take 10 minutes to yourself

Even on a fun weekend, your nervous system needs recovery.

→ Go for a solo walk. Read while everyone naps. Legs up the wall before bed.

Stillness is underrated.

🏆Your Well Challenge

A real-life mini challenge - something simple to try this week!

Pick one tip above and commit to it each day this weekend. And try changing it up everyday.

For accountability, reply here and let me know what you are choosing!

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Thanks for Reading!

I really appreciate you being a part of this community! You’ve got this!🤍🌿

See you next week!

Rachel

🌿🤍 The Well Edit | Rachel Sanders

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