Few things cause an increase in cravings for unhealthy snacks like not getting enough sleep. Not getting adequate sleep causes increased production of the stress hormone cortisol. Cortisol not only regulates stress responses in our body, but it is also known to increase appetite and cravings.[fn value=1][/fn] You know that feeling when you haven’t slept enough and are ravenous all day? Yeah, that’s cortisol hard at work. Learn more about how to deal with the inevitable stressors by clicking here.

It’s almost inevitable that you will be under some stress over the holiday season. As mentioned earlier, stress is a major contributor to cravings and weight gain. Getting enough sleep is one way to minimize physiological stress, but also dealing better with the psychological stressors around the holidays can help. Plan meals and shopping lists far in advance so that you aren’t racing around at the last minute and under excessive mental stress. Also, skipping meals is very stressful on your body, so don’t skip meals and make sure to have an adequate breakfast. Phosphatidylserine, B vitamins, and magnesium are critical to add to your supplement regime during the any periods of stress, as studies show that these nutrients help your body better deal with both physiological and psychological stress[fn value=2][/fn][fn value=3][/fn][fn value=4][/fn][fn value=5][/fn]

A lot of our favorite holiday dishes include some sort of fat. However, not all fats are created equal. Excessive intake of omega-6 fats such as those found in vegetable oils can push the body towards a more proinflammatory state. Opt instead for health-supporting fats such as the monounsaturated fats in olive or avocado oils. Other great options include sources of medium chain triglycerides such as coconut oil, or butter, tallow or lard from pasture-raised animals. Learn how to select healthy fats here.

There is a significant correlation between the rising rates of obesity in America and the consumption of added sugars. Things like sweet beverages, baked goods, and processed foods are not only calorically dense due to their high sugar contents, but they wreak havoc on our metabolism, and some research suggests that they are highly addictive. Don’t be afraid to use stevia in the place of sugar while baking; the sweet compounds from the stevia plant are heat stable and work great for baking. For more about sweeteners see part 1 and part 2 of the definitive guide to sweeteners.

Mindless eating is what happens when we stand by the snack table at a party and munch without really thinking about what we’re eating or demolish an entire bucket of popcorn while watching a movie. Avoid the pitfalls of mindless eating by snacking on nutrient dense fruits and veggies or other highly nutritious foods. Recent research has found that nutrient-dense diets may actually be more satiating than those lacking nutrition, even when equal calories are consumed.[fn value=6][/fn] If you’re going to mindlessly eat, why not fill up with 100% organic produce, omega-3- rich salmon dip, or a probiotic loaded yogurt?

Studies show that meat or dairy products from grass-fed animals contains more conjugated linoleic acid (a naturally occurring fat that supports lean body composition), more vitamins and antioxidants, and also has a better omega-3:omega-6 ratio than those from conventionally raised animals[fn value=7][/fn] [fn value=8][/fn] [fn value=9][/fn]Simply by replacing something like conventional sour cream or butter with sour cream or butter from grass-fed or pasture-raised animals in your favorite dip or desert, you are upping the nutritional value. The same goes for things like beef, yogurt, and eggs. Opt for the full-fat varieties, as many of the important nutrients in meat, dairy and eggs require fat for absorption![fn value=10][/fn] [fn value=11][/fn]

Studies show that in social situations, people tend to follow the diet patterns of people they are socializing with.[fn value=12][/fn] If you know your friends or family have dietary habits you would like to avoid, try to interact with them in a situation where unhealthy food isn’t the centerpiece. Go for a walk or hike, play card games or board games, or focus on having good conversation with your loved ones.

Most importantly, stay safe and have a happy holiday! I know I will be enjoying some grain-free angel food cake and Karen’s incredible edible healing fudge!

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