Nourishing Through the Holidays: A Holistic Approach to Joyful Gatherings & Stress Resilience

By Tammie Delveaux Rubenzer, FNTP, NRT, INHC, BME — Belly Love Holistic Wellness

The holiday season brings a special kind of magic—twinkling lights, community gatherings, and the comfort of shared meals. But let’s be honest: it can also bring a whirlwind of stress, sugar crashes, disrupted routines, and digestive chaos. As a functional, holistic nutritionist and integrative health practitioner, I see this season as both a beautiful opportunity to nourish the body and soul—and a time when thoughtful support can make all the difference.

The Food–Stress Connection

During the holidays, stress levels naturally rise. Our calendars fill, to-do lists grow, and we’re surrounded by rich foods, late nights, and travel. All of these factors can tax the nervous system, immune function, and digestion. Elevated cortisol—the body’s main stress hormone—can trigger blood sugar fluctuations, bloating, fatigue, and immune suppression, which is why people often get sick or feel “run down” right after the holidays.

The good news? With a few mindful shifts, you can support your stress response and digestion—without feeling deprived or missing out on the joy of the season.

Anchor with Real Food

Centering your plate on real, nutrient-dense foods is one of the most powerful ways to stay balanced. Focus on quality proteins, seasonal vegetables, healthy fats, and fermented foods to support gut health and immunity. For example:

• Start gatherings with a beautiful board featuring local gluten-free crackers, raw cheeses from goat or sheep dairy, colorful crudités, and lacto-fermented pickles.

• Incorporate warming herbs like cinnamon, ginger, and clove into teas and desserts—they help stabilize blood sugar and support circulation.

• Hydrate intentionally. Swap endless coffee refills for mineral-rich herbal teas or sparkling water with citrus and fresh herbs.

These small shifts keep blood sugar steady, which is key for emotional regulation, energy, and reducing holiday “hanger.”

Build In Recovery Moments

Stress isn’t just mental—it’s physiological. Your body needs intentional moments to reset. Schedule “white space” on your calendar: quiet mornings, walks after meals, or evenings to unwind. Deep breathing before eating, a quick stretch between errands, or taking your meal away from distractions can all activate the parasympathetic nervous system—your “rest and digest” mode—so you can truly enjoy the food you’ve prepared.

Support Local & Gift Well

This is also a wonderful time to celebrate local makers and small businesses. Thoughtful holiday gifting can be both meaningful and health-supportive:

• Local honey, herbal teas, or spice blends make lovely hostess gifts.

• Handcrafted cutting boards or ceramic mugs support artisans and bring warmth to everyday rituals.

• A gift certificate for a cooking class or wellness session offers nourishment that lasts far beyond the season.

Give Yourself Grace

Finally, remember that nourishment goes beyond the plate. Rest, connection, laughter, and mindful indulgence are all part of a balanced holiday. Perfection isn’t the goal—presence is. By combining nutrient-dense foods, stress-supportive rituals, and local love, you can navigate the season feeling grounded, vibrant, and joyful.

Here’s to a holiday season that truly nourishes—body, mind, and community.