Evidation Blog | Holidays

In the News

December 26, 2025

Try these healthy holiday tips from Evidation to keep balance this season
6 minutes

You don't need to skip your favorite holiday foods to stay healthy. Try these healthy holiday tips to stay on track while enjoying every bite.

From the twinkle of holiday lights reflecting off of freshly fallen snow to the smell of just-baked favorite treats, the holiday season is full of opportunities to spend time with friends and family—and to indulge in delicious snacks and meals that only come around once a year. Here, we'll explore how you can stay on track with your health goals while also fully enjoying the indulgences of the holiday season.

Mindful eating tips for holiday meals

There's no need to skip out on holiday meals while you're working on your health—and there's no need to wait for a fresh January start to keep working toward your goals. If you know that you'd like to be a happier, healthier version of yourself, you can start right now (really!), even in the midst of the holiday season.

Try following these tips to fully enjoy holiday meals while still eating in a way that allows you to feel your best:

Strategies for staying active despite a busy schedule

Schedules can get hectic during the holiday season, and staying on top of your self-care routine helps support your physical and mental well-being. You may need to be strategic and creative with your time, but there are plenty of ways you can include meaningful movement in your day during the holidays.

Try these tips to maximize your physical activity during the holidays:

Managing stress and prioritizing self-care during the holidays

From cooking to shopping to hosting to managing traditions, the holiday season can be stressful. Prioritizing your mental health self-care is important for enjoying the season in a healthy way.

Try these strategies to manage holiday stress:

Tips for enjoying treats in moderation

Holiday treats don't have to lead to winter weight gain when enjoyed mindfully and in moderation. Finding a balance that works for you is key.

In order to mindfully enjoy holiday treats, you'll want to try to fully focus on your food when you're eating. This doesn't mean you need to sit in a silent room while you're enjoying holiday food! Instead, carefully choose the foods that you take from the buffet table at parties. If you're alone, try fully focusing on your food, rather than eating with distractions like the TV or the computer.

Eating small portions can also help you enjoy treats in moderation. Remember, you can always go back for more if you don't feel satisfied with your initial portion. When you start with a smaller amount of food on your plate, you're less likely to overindulge.

When it comes to striking a balance between healthy foods and treat foods, be selective. Enjoy the treats that you really love, and maybe skip the foods you can get any time of year. Pair your treat foods with nutrient-dense foods to ensure that you're getting the vitamins and minerals you need while you enjoy the delights of the holidays. Enjoy each treat with a piece of fruit, a handful of nuts, or other healthy option that can provide your body with the fantastic taste of a treat alongside a boost of energy.

Evidation: Your key to enjoying the holidays mindfully

At Evidation, we're here to give you the content-based insights that can help you become your healthiest, happiest self. Whether you're tracking your fitness and activity levels, your sleep, your moods, or other health data, Evidation puts it to good use.

When you choose to share the health data you're already tracking with our app, we'll provide tips and tricks that allow you to continue working toward your health goals as you enjoy the foods and activities that ignite a sense of nostalgia and joy. Click here to learn more about how Evidation works and download our free app today.

Additional articles

Winter weight gain: keeping healthy during holidays

4 minutes

When winter hits, so does the holiday season. This brings many challenges if you’re focused on healthy living. From shorter days and colder weather that make it harder to get your exercise in, to the many treats and extra alcohol consumption common around the holidays, you’ll face many challenges to your healthy living goals during this time of year.

If you’re wondering, “Why do I gain weight during the winter?” know that you’re in good company. On average, people will gain between 1 and 3 pounds during the holiday season. There are many reasons for this. The stress of the holidays, extra food available, less motivation to get outdoors and be active, and increased cravings for comfort food are all contributing factors to winter weight gain.

So, what can you do if you want to avoid coming out of the winter with a few extra pounds? There are some simple yet effective strategies you can use to prevent holiday weight gain. With the right plan in place, you can enjoy some holiday festivities and still achieve your health goals during this season.

1. Be active and socialize

A key factor of a healthy lifestyle is exercise, but many people lose motivation to be active when the days get shorter and the temperature colder. The holiday season is about friends and family. While many events do focus on food and treats, they can also be about the people you’re spending time with. Focus on the social aspect of the event and look for ways to be active. Can you get together with family for a hike through the winter woods, or play a game of basketball in the driveway after a holiday meal? Being active and social may help counter any extra treats you enjoy over the season.

2. Mindful eating and portion control

Having one holiday cookie isn’t going to derail all of your healthy eating goals. Having two holiday cookies every day between Christmas and New Year's may be more than your body needs.

One key to balancing your desire to maintain a healthy weight with the extra treats of the holiday season is to practice mindful eating and portion control. Eat what’s available when you’re hungry, even if it’s not the healthiest option possible, but stop when you’re full. Take a half portion, too, and evaluate if you’re sufficiently full before returning for seconds. These small steps can make a big difference in the total number of calories you consume.

3. Smart snacking and healthy choices

When you want a snack during the holidays, it’s tempting to reach for another treat. Instead, grab some fresh fruit, or keep some cut-up veggies in the fridge. If you can focus on smart snacking and save the treats for an occasional after-meal dessert, you may find that you’re consuming fewer empty calories. Also, fruits and vegetables are high in fiber, which can help you feel full longer. They’re also packed with vitamins that can help boost your immune system throughout the winter months.

4. Manage stress and sleep

There’s no denying the holiday season can feel stressful. There are concerts, programs, parties, and events to attend nearly every weekend. Over time, you can start to develop significant stress as you work to manage this busy schedule. Stress releases the hormone cortisol, which triggers the body’s natural fat storage tendencies. When you have high cortisol levels, it can be harder to lose weight. Also, high cortisol levels can make you want to indulge in sugary or salty treats, which can add to your weight gain.

Add to the schedule the expectations this time of year to have the perfect, Pinterest-ready holiday, and you can see why it’s a recipe for high levels of stress. Find ways to weave in some relaxation throughout the winter as you manage your emotional wellness during this season. Curl up with a favorite book or holiday movie to unwind, or draw yourself a warm bath to add some relaxation. Maybe relax by listening to your favorite holiday music or attending a peaceful religious service. What feels relaxing is going to be highly personal to you, but find some ways to unwind.

Getting enough sleep is also essential during the winter. Sleep keeps your immune system functioning properly while also lowering your stress levels.

5. Mindful indulgence and alcohol consumption

It’s probably not reasonable to say you need to avoid all treats during the holidays, but as with your mindful eating, be mindful of your indulgence. Take small portions of the holiday treats that are so prevalent this time of year. Avoid taking seconds. This will help you consume less of these tasty but potentially unhealthy items.

Similarly, be considerate of how much alcohol you consume. Whether it’s wine, beer, or something else, alcohol contains calories, and too many calories can lead to weight gain. Have alcohol on occasion if you want it, but don’t overdo it.

6. Planning and self-compassion

The best way to protect against winter weight gain is with a plan. Find tools you can use to track your health, such as Evidation, and know how you will approach parties and treats brought to work. Give yourself some grace to enjoy some of these items, but have a plan in place to say “no” in a gracious way when needed.

In addition, practice self-compassion. You may gain some weight in the winter. For some, it’s the nature of the season and all of the celebrations it brings. If you do gain some weight and want to try to get back to your baseline after the holidays, you can easily do so. A little bit of extra winter weight, especially over the holidays, doesn’t need to derail the work you’ve put in throughout the year.

Are you looking for additional insights that can help you fight winter weight gain? Check out these 23 surprising health facts, or our guide to healthy eating during the holidays.

If you want a tool to help you prevent winter weight gain, consider Evidation. By rewarding you for your efforts, Evidation can make it easier to focus on healthy choices throughout the holidays. Start tracking your health with Evidation today.

Honoring Juneteenth

June 17, 2021

Honoring Juneteenth

At Evidation, we celebrate the connection between identity and whole person health. In this spirit, we honor Juneteenth (short for “June 19th”) which marks the end of slavery in the United States.

What is Juneteenth?

While Abraham Lincoln issued the Emancipation Proclamation on January 1st, 1863, only a tiny number of people were actually freed at that point.

In Texas, the last enslaved African Americans were declared free two and a half years after the Emancipation Proclamation and two long months after the fall of the city of Richmond.

Juneteenth, which commemorates the anniversary of that historical event, June 19th, 1865, has been observed and celebrated ever since.

Juneteenth is not just a pivotal landmark in American history for many Black Americans, but a representation of independence, freedom, and hope. A moment in time where the road to equality seemed more visible than it had ever been. Some of the most impactful pioneers in the history of civil rights were born from the breath of life that June 19th generated.