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Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA
Empowering older adults to move, breathe, and thrive with grace and vitality.
This article has been recently updated. Originally published December 16, 2015.
I’ll admit it: There was a time when the holidays felt less like a celebration and more like a chore. I went from enthusiastically decking the halls to dreadfully muttering, "Bah, humbug." What happened? Somewhere between the endless to-do lists and one-too-many store-bought cupcakes, my holiday sparkle dimmed. If this sounds familiar, don’t worry—you’re not doomed to Grinchdom. Let’s talk about how food, mindfulness, and a few intentional choices can bring back your holiday cheer.
The Connection Between Food and Mood
Holiday treats aren’t just delicious; they also stimulate “feel-good” chemicals like dopamine, making us associate those gingerbread cookies with holiday magic (Benton, 2002). However, overindulgence can lead to sugar crashes and guilt, replacing joy with lethargy and irritability.
Mindful eating—paying full attention to the sensory experience of eating—can help us savor treats without going overboard. Research shows that mindful eating can curb overeating and enhance overall well-being (Mason et al., 2016). So yes, you can have your fruitcake and eat it too—just do it mindfully.
Holiday Tips to Rekindle Your Sparkle
Make Festive Memories Beyond Food: One of my favorite holiday moments was making cookies with my daughters, singing along to off-key carols. Shift the focus from food to the experience—whether it’s baking, volunteering, or enjoying holiday lights. Shared activities can foster joy and connection, which are proven stress-busters (Fredrickson, 2001).
Portion Control with a Twist: Smaller treats mean bigger appreciation. Bite-sized delights let you enjoy the flavors of the season without the sugar coma. It’s not about depriving yourself; it’s about savoring what matters.
Prioritize the Good Stuff: Great Aunt Martha’s fruitcake? A must. Mass-produced cookies? Maybe skip those. Choosing the most meaningful treats makes them all the more special.
Balance the Sugar Rush: Pair sweet indulgences with high-fiber snacks or healthy fats. A handful of walnuts or a green salad can help stabilize blood sugar and keep energy levels steady.
Eat Mindfully: Picture this: You’re holding a chocolate truffle. You notice its glossy surface, its aroma. You take a small bite, letting it melt on your tongue. That’s mindful eating in action. It turns a simple treat into a rich experience while preventing mindless overindulgence (Mason et al., 2016).
Finding New Joy in the Holidays
Beyond the table, there’s so much more to savor this season. Volunteering, community events, or even a quiet moment with herbal peppermint tea can bring you back to what really matters. Research shows that prosocial activities like helping others can boost happiness and reduce stress (Aknin et al., 2013).
Adding mindfulness practices like yoga or meditation can also help shift your focus from holiday chaos to gratitude and peace. These practices are powerful tools for navigating the season with joy and intention.
A Balanced Approach to Holiday Happiness
The holidays are about more than food—they’re about connection, celebration, and moments of reflection. By approaching this season with balance and mindfulness, you can rediscover the joy that might have felt elusive in recent years.
Ready to embrace a healthier, happier holiday? Download the Young Heart Yoga App for guided mindfulness practices and gentle yoga routines tailored to older adults. Let’s bring back the sparkle, one breath—and maybe one truffle—at a time.
About the Author
Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.
Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.
References
Aknin, L. B., Dunn, E. W., & Norton, M. I. (2013). Prosocial spending and well-being: Cross-cultural evidence for a psychological universal. Journal of Personality and Social Psychology, 104(4), 635–652. https://doi.org/10.1037/a0031578
Benton, D. (2002). Carbohydrate ingestion, blood glucose and mood. Neuroscience & Biobehavioral Reviews, 26(3), 293-308. https://doi.org/10.1016/S0149-7634(02)00004-0
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218
Mason, A. E., Epel, E. S., Aschbacher, K., et al. (2016). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite, 100, 86-93. https://doi.org/10.1016/j.appet.2016.02.009
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