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.
