Through the holidays, you’ve thoroughly enjoyed all the delicious, decadent, nostalgic treats… and now you’re feeling a bit sluggish and tired. You’re smart enough to know that a “New Year, New You” overhaul isn’t the answer, but you do want to feel better and get back into a routine that supports you mentally and physically. You want more energy, fewer cravings, and maybe pants that fit a bit more comfortably again.
The tricky part? The only solution you’ve ever been taught is to swing hard in the opposite direction. Things like 75 Hard, 10-day sugar detoxes, Whole30 — extreme resets that promise control, but often leave you exhausted or frustrated by day five.
Most of us want to feel more disciplined and in control, but we don’t actually want a no-fun life that requires doing a ton of dishes. We want to feel less sluggish, less snack-obsessed, and more in charge of our cravings.
The good news?! That doesn’t require perfection. It just takes a few smart moves to quiet sugar cravings down without making us resent the act of planning, prepping, and cooking food.
Let’s make it doable.
Step One: Add, don’t subtract
Wild, right? Instead of focusing on “stop eating sugar,” try adding things that naturally reduce cravings:
A source of protein with your breakfast
A snack with fiber + fat (apple + peanut butter, nuts, hummus + veggies)
A real lunch instead of a handful of leftovers
When you eat more balanced meals, your brain doesn’t go hunting for sugar to “save you” later. Sugar cravings calm down when your body feels fed.
Cravings aren’t lack of willpower… often times, they’re just you being under-fueled.
Step Two: Adjust Your Environment
Your surroundings matter. If sweets, leftover cookies, or candy tins are staring at you from the counter, it’s much harder to make balanced choices or even remember to eat a real meal first.
Try small environmental tweaks:
Store treats out of sight or in a cupboard instead of on the counter.
Pre-portion leftovers so you’re not mindlessly grazing from the container.
Freeze holiday treats like cookies, brownies, or truffles to enjoy throughout the year, a little at a time.
Keep healthy, easy-to-grab options front and center (salad kits, fruit, nuts, yogurt).
This doesn’t make sweets off-limits — it just makes them a little less convenient. That pause gives your brain a chance to check in: Do I actually want a cookie, or am I just hungry for lunch?
Changing your environment makes the “nourishing choice” an easier choice, and it takes the pressure off you to rely on willpower alone.
Step Three: Upgrade your sweets… just slightly
You don’t need a sugar-free dessert made of beans and stevia. Focus on the sweets that actually satisfy you, not the ones that always keep you reaching for more — you know the sugary treats that only leave you feeling hungrier no matter how much you eat of them?
Think:
Homemade treats where you can control the sweetness a little and perhaps include a bit of protein or fiber
Chocolate-covered fruit
Greek yogurt + chocolate chips
Dark chocolate or candies in smaller portions
Pair a holiday treat with some protein/fiber, or have it after a balanced meal
Tiny upgrades (like a little protein or fiber) mean you still get pleasure, but with fewer “sugar hangovers.”
Step Four: Build a better “sweet moment”
Sugar feels out of control when it’s:
eaten mindlessly
eaten instead of a meal
used as stress relief
But sugar feels less of a big deal when you enjoy it intentionally.
Try making sweets an occasion:
Plate it
Sit down
Actually taste it
Allow yourself to enjoy it
Once the treat has done its job, put it aside.
Sugar should be fun. It’s only a problem when it becomes a mindless habit or your only coping skill.
Step Five: Address the sneaky stuff
Ever notice the days you’re most tired… are the days you want sugar constantly?
Sleep, stress, dehydration — they all mess with your hunger hormones and make sugar feel irresistible. So instead of blaming the cookie, try:
Drinking water before caffeine
Taking a 5-minute break instead of snacking through stress
Going to bed 15–30 minutes earlier
Sometimes the best “sugar strategy” has nothing to do with sugar at all.
The Well Balanced Reality
You don’t need to be the person who says no to every cookie. You just need a body that isn’t constantly begging for sugar because it’s underfed, exhausted, or stressed out.
Reducing sugar without feeling punished has nothing to do with saying never and everything to do with feeling satisfied, energized, and in control.
And when you treat your body that well… It stops shouting for sugar and starts whispering for balance.
Dinner…uncomplicated! This recipe is short on prep and clean up but big on flavor! A sheet pan meal that brings together juicy chicken thighs, smoky spices, tender chickpeas, and roasted veggies for the ultimate easy weeknight win.
Remove skin from thighs and add to a large bowl. Season with chili powder, cumin, salt, and pepper to taste. Stir to coat chicken evenly with seasoning.
Rinse and drain the chickpeas.
Prepare tomatoes, peppers, and garlic according to directions.
Preheat oven to 375°F.
Make
Add chickpeas, tomatoes, peppers, garlic, olive oil, and vinegar to a large bowl and stir to coat
Place the vegetable mixture on a parchment-lined baking sheet and spread out evenly, then nestle the chicken thighs on top.
Bake for 20 minutes and push the vegetables around to ensure they don’t burn. Return to the oven until the chicken has an internal temperature of 165°F, approximately 20 more minutes.
Remove from the oven and place the chicken on a platter or plates. Remove the skin from the garlic cloves and mash with a fork. Stir the mashed garlic into the vegetables on the sheet, then pour over the chicken.
Garnish with parsley and serve.
Notes
Nutrition Facts: Calories 622 Total Fat 32g Saturated Fat 5g Cholesterol 258mg
Sodium 742mg Total Carbohydrates 24g Dietary Fiber 7g Total Sugars 6g Protein 63g
Nothing says welcome home like a warm meal ready and waiting when you walk in the door. This soup is hearty, cozy and perfect for chilly nights. Filled with juicy chicken sausage, creamy cannellini beans and kale, it simmers low and slow with garlic, tomatoes and herbs for deep, comforting flavor in every spoonful.
These Lemony Sautéed Brussel Sprouts will brighten your day and your plate! This is a perfect side dish to pair with grilled chicken, baked salmon or pasta! This recipe is quick, easy, delicious and of course nutritious! If you don't love Brussel sprouts you can swap cabbage in instead.
Trim the ends of the Brussels sprouts and using a food processor with the slicing attachment, or a sharp knife, slice the Brussels sprouts into thin shreds. If using a knife, halve the sprouts lengthwise first, then thinly slice across.
As you slice, add the Brussels sprouts to the bowl with the lemon juice, tossing occasionally to coat evenly. Gently massage to soften leaves.
Make
Heat the olive oil in a large skillet over medium-high heat.
Add the minced garlic, cumin seeds, and black pepper sautéing until fragrant, about 1 minute.
Add the Brussels sprouts to the skillet, stirring frequently to ensure they cook evenly. Sauté for about 4-5 minutes, until the sprouts have softened slightly but are still green.
Season with salt to taste.
Turn off the heat and stir in the desired amount of grated lemon zest – more if you like lemony and less if you want a hint of lemon.
Serve warm or at room temperature.
Notes
Nutrition Facts: Calories 183 Total Fat 12g Saturated Fat 2g Sodium 196mg Total
Carbohydrates 18g Dietary Fiber 6g Total Sugars 4g Protein 6g
If you are looking to spice up your chicken game, this recipe is for you! You can prepare a big batch to use in a variety of ways all week long. You can add it to salads, soups, wraps, stir frys. So many possibilities that level up the flavor of your weeknight dinners all while saving you time, energy and money!
As the temps dip and the evenings get darker, our bodies start craving dinners that feel like a hug in a bowl. The good news? Cozy doesn’t have to mean complicated. With a little planning, you can end your day with something warm, nourishing, and stress-free.
Here are three weeknight favorites that deliver comfort without the chaos.
Shredded Chicken Vegetable Stew
Some nights call for a one-pot wonder that takes the edge off a long day. This stew does exactly that. Tender chicken, white beans, carrots, and spinach come together in a rich tomato base seasoned with garlic and herbs. It’s hearty, flavorful, and loaded with nutrients.Even better, everything cooks in the same pot. Fewer dishes, more comfort. A win for busy weeknights.
This one is a go-to when you want big flavor and barely any prep. With healthy grains, veggies, and beans, our Ultimate Minestrone Soup is nourishing, filling, and surprisingly quick to pull together. Just fifteen minutes of chopping and you’re off and running.Serve it on a cool evening and watch how fast it resets everyone’s mood. It’s that good.
There’s something magical about walking into your home and smelling dinner ready to go. This Slow Cooker Beef Stew brings that moment to life. It’s hearty and deeply savory, the kind of meal that warms you from the inside out.One little technique makes a big difference: don’t skip the sauté. Browning the beef and aromatics before everything hits the slow cooker gives the stew that slow-simmered flavor you’d swear took all day.
When weeknights feel hectic, these recipes remind you that nourishing meals don’t have to be complicated. Pick one, set the mood with a cozy bowl and a soft blanket, and let warmth do its thing.
This one pot meal is filled with simple veggies packing it full of nutrients and flavor. The pumpkin helps create a natural sweetness, the sweet potatoes add a tender texture, and the bell peppers give you a satisfying crunch. Pick a protein to add to this, such as shredded chicken, roasted tofu, or lentils would all work! Lastly, pair it with rice, cauli-rice, or warm naan to round out your meal.
Chop the onion, sweet potato, garlic, pepper, green beans, zucchini, and cilantro.
Make
Heat olive oil in a large skillet. Add the onion, sweet potato, garlic, and pepper, Sauté for 3-5 minutes or until onion begins to soften. Cover and let steam generate to soften sweet potatoes for 5 minutes.
Add in the green beans and zucchini. Continue to sauté until zucchini begins to soften.
Stir in the curry paste, pumpkin, and coconut milk and bring to a gentle simmer. Cook for 3 minutes.
Add the spinach, salt, and pepper, and cook another 3-5 minutes or until spinach is wilted.
Serve over cauliflower rice and top with a squeeze of fresh lime juice and chopped cilantro.
Notes
Nutrition Facts: Calories 303 Total Fat 22g Saturated Fat 17g Sodium 64mg
Total Carbohydrates 27g Dietary Fiber 8g Total Sugars 8g Protein 6g
This dip is creamy, savory and packed with fiber and plant-based protein. This colorful, satisfying dip is versatile. Enjoy it with lettuce wraps, dip your favorite cracker or you can make it the star of your charcuterie board surrounded by your favorite dippers!
Place the lemon juice, lemon zest, tahini, garlic, white beans, olive oil, pumpkin puree, cayenne pepper, salt, and sage in a food processor. Pulse until smooth.
Transfer to a bowl and allow to sit for 15 minutes before garnishing with pumpkin seeds and serving.
For romaine wraps, fill each romaine leaf with 2 tablespoons of dip and garnish with pepper and pumpkin seeds.
Notes
Nutrition Facts Calories 283 Total Fat 12g Saturated Fat 2g Sodium 666mg Total
Carbohydrates 36g Dietary Fiber 5g Total Sugars 3gProtein 12g
Ready for a cozy meal that is packed with nutritients and flavor? This stew is loaded with tender chicken, white beans, carrots, spinach, with a rich tomato base seasoned with garlic and herbs. The best part is it's a one pot meal. Perfect for those evenings you need something warm and nourishing with minimal clean up required!
Place the chicken breasts in the bottom of a large pot, then season them lightly with salt and pepper. Cover the chicken with 1 inch of water. Place the pot on the stove and bring water to a boil. Once the pot on the stove is boiling, reduce the heat and let simmer until the chicken reaches an internal temperature of 165°F on an instant-read thermometer or is no longer pink in the center, about 8 to 16 minutes. Remove the chicken from the water and let rest until cool enough to handle and shred.
In a large pot, heat oil over medium-high heat. Sauté onions, carrots, and garlic until tender.
Add crushed tomatoes, vegetable broth, dried basil, oregano, and parsley. Let sauce come to a simmer and simmer for 5 minutes.
Stir in cannellini beans, spinach, and shredded chicken. Cook until spinach has wilted and chicken has warmed through.
Garnish with fresh basil and parmesan cheese (if using).
Notes
Nutrition Facts Calories 269 Total Fat 7g Saturated Fat 1g Trans Fat 0g Cholesterol 45mg Sodium 636mg
Total Carbohydrates 28g Dietary Fiber 8g Total Sugars 10g Protein 25g
The holidays are here, and that usually means one thing: routines fly out the window. Between travel, extra events, family gatherings, and unpredictable schedules, it’s easy to feel like all your good habits went poof.
Maybe your workouts disappeared. Maybe takeout has replaced your usual meal prep. Maybe you’re just plain tired of trying to keep it all together.
Before you get frustrated or fall into the “I’ll start fresh in January” trap, take a deep breath.
We’ve worked with many individuals over the years, and here is what helps when life gets chaotic.
Step 1: Focus on Your “Anchor Habits”
Anchor habits are not big or time-consuming, like going to the gym or meal prepping for the whole week. They’re small actions that help you feel good and are doable even on the busiest of days. Anchor habits are personal and different for everyone, but here are some examples.
Examples:
Eating one balanced meal a day from home (even if the others are grab-and-go)
Filling up your water bottle and drinking enough to feel hydrated
Squeezing in a 10-minute walk to blow off some steam, calm your mind, and enjoy nature.
Doing a quick self-check each morning: How’s my energy? What do I need today?
Even one consistent habit can make the difference between feeling completely off track and feeling centered. What self-care acts keep you steady and grounded even when things get hectic?
Step 2: Ditch the All-or-Nothing Thinking
When your routine slips, it’s tempting to think you’ve failed. But the key is realizing you don’t have to do everything at 100% to continue making progress. Sometimes you need to dial it back and do something rather than nothing. Other times, you need to give yourself a break and trust that you will get back to your rhythm as soon as possible.
Missed your morning workout? Take an evening stroll. Had extra sweets at the office? Enjoy them, and move on. Skipped a veggie or two? Make your next meal colorful again.
Rather than feel bad and throw in the towel, prioritize the actions that leave you feeling energized and satisfied, knowing that even tiny course corrections add up over time and help you stay connected to your rhythm.
Step 3: Give Yourself Grace
The holidays are meant to be lived, not survived. You’re allowed to rest. You’re allowed to eat the pie. You’re allowed to say no to things that drain you.
It’s okay if your workout tracker isn’t perfect. It’s okay if your meal plan includes frozen pizza. If those choices free up space for laughter, connection, and peace—that’s wisdom, not weakness.
Step 4: Reconnect With What You Value
When your schedule gets chaotic, it helps to pause and ask: What matters most to me right now? Is it family time? Feeling energetic? Getting outside? Eating meals that truly satisfy me?
Let that be your guide. You can’t do everything, but you can do what matters most – on purpose.
More Practical Things That Can Help
Have a high-protein breakfast. Starting your day with enough protein helps steady your appetite, support your energy, and set the tone for more balanced choices later. Think smoothies, eggs, Greek yogurt, cottage cheese, or leftovers from dinner if that works better for you.
Keep meal planning simple, but balanced. Rely on easy (maybe even boring) meals that don’t require a lot of you. Staying nourished with enough protein, fiber, and healthy fat is an anchor habit that can reduce cravings, keep you energized, and help you focus on what matters.
Be mindful of portions. It can be harder to pay attention to fullness levels when you are socializing, surrounded by highly palatable foods, or bombarded with cues to eat. Try using a smaller plate or starting with smaller portions. Do your best to tune into the experience of eating. Then, pause and reflect before going back for seconds.
Prioritize fruits and veggies. Sure, you’ll want to eat the yummy holiday goodies, but don’t sacrifice the fruits and veggies. Have some of both and be the one who brings them if they aren’t normally there. You’ll get the nourishment your body needs this time of year AND the comfort of special foods.
A Gentle Reminder
Routines are wonderful—they give our days structure, help us feel grounded, and make healthy choices easier. But not every season fits neatly into a predictable rhythm, and that’s okay.
In the hustle and bustle of the holidays, routines might look different: shorter, simpler, or less consistent than usual.
A few intentional habits, a little grace, and clear priorities can keep you grounded, connected, and energized.
When January comes, you won’t need to “start over.” You’ll just keep moving forward from the foundation you built.
Working with a dietitian
Working with one of our friendly dietitians can help you navigate seasons like this—whether it’s the holiday hustle, busy family schedules, or just feeling stuck. We help you create realistic habits, make peace with food, and focus on what matters most for your health and wellbeing so you can enjoy the season without the guilt or overwhelm.
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