The holidays are full of fun and festive cheer, but there are also temptations and indulgences around every corner. It can be challenging (and not always fun!) to stick to a health plan. So it’s no surprise that even the most disciplined are at risk of losing track of their health goals this time of year. They’re also a time of year for derailed diets, overeating, and holiday weight gain.
And with all the celebrating in store, we don’t blame you if optimizing your health isn’t a priority. But you don’t have to let your health fall into a festive slump or focus on it so much that you ruin the festivities. There’s a middle-ground, and with a few holiday hacks, you can plan in advance to find yours! We asked some of our registered dietitians at NutriSense to share their tips and tricks for staying healthy during this time of year. Read on to try their tried and tested holiday hacks:
"The holidays are a time of joyous celebrations with friends and family—which can be great! This can be when exciting travel, parties, events, shopping, and other commitments take hold of your standard patterns.
Sometimes, this can make it hard to prioritize what makes you feel good. You may feel off track and unable to refocus after the holidays are long gone. One way to mitigate this is to take a couple of minutes to identify and write down the habits in your life that align with your goals and make you feel your best. This can be a daily walk, a strength workout three to four times a week, maintaining daily hydration goals, and/or daily 10-minute meditation. What’s essential is weaving them into your routine, which will ensure that you feel grounded by your health habits throughout the season. Schedule yourself self-care “appointments” with these routines in mind, and don’t allow yourself to miss them. With the hustle and bustle of this season, it’s essential not to neglect yourself and your values. The end result? A happier, healthier holiday in which you come out feeling nourished both physically and mentally!"
"The holidays are often a long-awaited time to enjoy traditional foods and create new memories with loved ones. One of the best memories you can make over the holidays can be bonding with a friend or family member over a pre or post-meal stroll. You may or may not be in a new city during the holidays, outside of your typical routine and environment. What’s great about this hack is that you can literally do it anywhere, anytime! Just grab a pair of comfy shoes (weather appropriate if necessary!) and take someone along.
Even just a single bout of moderate-intensity exercise, like walking briskly, within two hours before or after a meal, can lower triglycerides (a type of cholesterol) and glucose levels by up to 50 percent! It’s a great way to meet the recommended 10,000 steps per day for optimal health. It may even aid digestion, which can be especially helpful after a bigger holiday meal.
Studies have also shown that friends or families who walk together or participate in activities involving nature often feel closer to each other. Regular exercise can also improve mood and feelings of wellbeing, translating into improved relations with others. So, it’s a win-win all around!"
"This time of year, it's common for households to be filled with more sweet treats than usual. Do your best to take control of what you can! That being said, if you're one of the bakers in the family, here's a hack that's perfect for you. Make desserts in smaller portions by preparing them using mini pans, small dispensing spoons, or single-serve dishes. For example, instead of slicing a pie or cake into eight pieces, portion it into 12 parts. This not only helps you but also your friends and family members.
When it comes to desserts, be sure to have a balanced meal beforehand. Ensure your meal includes protein and vegetable-rich foods. This will help satiate you, so you can fight off potential ravenous hunger or craving signals when you're eye-balling the dessert table! Instead of avoiding your favorite decadent holiday dessert, simply practice responsible portion sizes and be mindful of every delicious bite!"
"Think: 'protein!' in Oprah's voice, of course! Starting your day with a good serving of protein at breakfast can help keep your energy stable throughout the day. Egg bakes, in particular, work great during the holiday season as they can be prepared ahead of time in addition to being so customizable. Those who celebrate Christmas can incorporate some red (bell peppers) and green (chilies) into the egg bake—bring the holiday color scheme to the table! Or make individual cupcake-sized egg-bakes and use holiday-themed muffin wrappers.
Pro-tip: Throw half of the mini-muffins in the freezer right away to heat up in the microwave on busy mornings! My secret ingredients for delicious egg bakes are chorizo and dijon mustard—they're a family favorite! Other protein ideas at breakfast include chicken sausages, smoked salmon, and eggs prepared all the different ways, including poached, which will add a fancy brunch-like flair to your breakfast. An easy way to figure out how much protein to have with your breakfast is to aim for it to cover one-fourth of your plate. I promise, including some protein at breakfast will make you feel much better, which will let you enjoy your holiday season even more."
"The holidays are often a whirlwind. Things to buy, parties to go do, trees to decorate. It's an exciting and magical time full of festivity and quality time with family and loved ones. But it's important to try not to let the fast-paced atmosphere creep into your mealtimes. If you're multitasking during meals, eating in the car, or in front of the TV, it can be challenging to be mindful about food. Try to sit down and focus on your meal, chew your food slowly and make your meals last 20 minutes (it takes the satiety signal in your gut that long to reach your brain!). You'll connect with your food and maybe even have some time to practice a moment of gratitude while you're at it. And as a bonus, you're more likely to stop eating when you're truly full because you tuned in and weren't distracted!"
"'Tis the season for thanks! The joy and cheer of the holiday season can help remind us to stop and think about all that we are grateful for. Still, the hustle and bustle this time of year can also be stressful! Studies show that consciously practicing gratitude can make us happier, combat the blues and support good mental health. And the holidays are a great time to implement regular gratitude.
Every year, I like to do what I call "12 days of Thanksmas" as a countdown to Christmas (but you can do it for any holiday and time frame). Every year, starting on December 14, I spend at least five minutes every day reflecting and journaling about something specific I am grateful for. Doing this in the morning helps set a positive intention for the day, and doing it at night before bed can help me get out of my head! Sometimes I will do three good things that happened that day, reflect on a person I am feeling appreciative of, or if I'm stuck, I'll look for some writing prompts online.
If you're feeling thankful for special people in your lives, you can even combine this practice with your holiday cards to share your appreciation with them. At the end of the 12 days, if you notice an improvement in your mindset, you can roll your gratitude practice over into a new habit for the new year!"
"The holidays are upon us, and that means schedules are crazy! It can be hard to stick to your regular exercise routine, especially in those areas where the weather is getting cold (brrr). The good news is any movement throughout the day is beneficial. If you don't have the time in your day to commit to a full workout, what I like to call "micro-movements" can help you stay on track this season. Micro movements are simple, bodyweight exercises that can be done anywhere, at any time. You can stack exercises every day for a holiday challenge that keeps things exciting. The 12 Days of Fitmas goes like this:
Stack each day as you go. For example:
Day 1: Pushups
Day 2: Day 1 + Day 2
Day 3: Day 1 + Day 2 + Day 3
By day 12, you will do all the micro-movements together!
Pair the 12 days of Fitmas with a habit you already have, such as brewing your coffee in the morning or warming up the shower. This adds no extra time to your day, keeps you on track to reach your goals, and provides a sense of accomplishment during this busy month!"
"The holidays are upon us, and with them come a wide variety of fun, celebratory food! When surrounded by these fun/hyperpalatable foods, it can be easy to get off track and eat past satiety. But it does not have to be this way. Using mindful eating can be a helpful tool to help prevent overeating over the holidays. Mindful eating is a practice where you're more cognizant and conscious of your food. It's the "how" versus the "what" regarding eating practices. To practice mindful eating this season, try the following tips:
"Between visiting family, attending parties, and going out to eat, many people find themselves eating out more often as the holidays approach. Letting yourself indulge once in a while is absolutely okay! It can actually have benefits in its own right since some fun socializing can be good for your mental health. But of course, there's a line here.
Something I find really helpful is anticipating ahead of time what foods will be available to you when you are attending a gathering. Often, we show up for a party with the best intentions, but if we don't have a plan, we can eat whatever fried, and sugary foods end up in front of us first. Socializing can mean you're distracted and more likely to overeat without realizing it. Before arriving, I recommend planning which foods are "worth it" for you. For example, if egg nog is one of your nostalgic Christmas treats, don't avoid it just because it's an indulgence. Instead, allow yourself two cups, but stay away from the dessert table and rely on crudités and meat platters for other pickings. Making this decision ahead of time will enable you to enjoy the treats you can eat even more!"
"'Tis the season for enjoying a fun cocktail (or two) with family and friends! Alcohol in moderation can undoubtedly be a part of your holiday health plans. However, festive beverages can carry a hefty dose of added sugar and calories. Stick with lower sugar and calorie options like a glass of dry red wine or pure spirits like whiskey, vodka, gin, and tequila.
It's best to avoid simple syrups, sodas, and fruit juices. Instead, opt for sugar-free mixers like sparkling flavored water, sugar-free tonic water, fresh lemon, lime, or grapefruit juice. A dirty martini, gin & tonic with lime or a good old whiskey on the rocks are great, low sugar options. If you're like me and enjoy a boozy brunch on Christmas morning, try a low-carb mimosa using prosecco and a small diet V-8 splash. Cheers!"
Wondering which of these healthy hacks is perfect for you? Want to see how your body responds to some of them? ‘Tis the season to treat yourself to a CGM from NutriSense!
While people with diabetes have been using CGMs for years, the CDC recommends checking glucose levels even if you’re not showing symptoms. Now, anyone can get a CGM with NutriSense, which offers the same technology for the public for the first time. And the best part is you can use their monitors with an innovative app that tracks your blood glucose levels in real-time. There’s also a team of registered dietitians that help you read and understand the data.
Are you feeling frustrated with your weight loss journey and ready to throw in the towel? Here's how to avoid breakfast mistakes and get on the right track.
Drinking wine in moderation can have some health benefits, but it's important to know what those are and how they may impact you.
No matter which exercise you love, these tips will help you stay fit and healthy while living with polycystic ovary syndrome.
A closer look at the effect cheese has on blood sugar levels and how to still enjoy this delicious food while managing your blood sugar.
Laughing has some amazing health benefits, from boosting your immune system to fighting stress. Find out more about the science behind laughter and how you can start incorporating more of it into your life.
Learn about how weight loss can impact blood glucose levels, and find tips for maintaining healthy blood sugar levels.
Review some of the reasons that you might be experiencing persistent, excessive thirst and how you can better stay hydrated.
Learn the science behind hanger, why some people suffer from it, and helpful tips to avoid experiencing it.
While there are many ingredients that can be used to make a delicious soup, we've chosen 9 of our favorites. These healthy soups are sure to help you stay on track with your diabetes management and weight loss goals.
It's not just about the carbs! Learn how root vegetables affect blood glucose and what you can do to keep your blood sugar levels in check.
Learn about the health benefits of beans and how they can help you live a healthier, longer life.
Find out how to manage your autoimmune condition and start feeling like yourself again. This article covers what Graves’ disease is, the treatment options and their pros & cons, as well as lifestyle choices.
Explore the ways in which hot temperatures and humid weather can affect your blood sugar. + 7 Tips to combating the heat safely.
Explore whether or not dairy and dairy alternative products are really great for our body’s ability to regulate blood sugar.
Find out what exactly a holiday health hangover is, the symptoms you may experience, tips on how to avoid one, and what you can do if it's too late.
Review some of the top reasons you might be experiencing constant hunger and some useful tactics to help curb hunger cravings.
The start of a new year is the perfect time to pick up healthy habits and kick bad ones to the curb. This article will help you create your own healthy resolutions that work for you!
Learn how to tell some of the most prominent signs of blood sugar imbalances and what might be causing them.
Find out how to avoid your most common headaches during the holidays, and what you can do to relieve them if they strike.
Review our guide on the impacts of protein on blood sugar and how you can safely consume the right amounts and types.
Resistant starch can help you lose weight and improve your health. Learn about commercially made resistant starch, how it works, and why it's different from the kind you're used to seeing in supplements and foods.
Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa.
It's Christmas this weekend! Read on to learn more about traditions, classic Christmas foods, and how to have a healthier celebration this year.
Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!
Want to encourage a loved one to take better care of themselves, but don't know where to begin? We've got some handy hints and tips to help you out.
The whirlwind of holiday celebrations can make you forget about your health goals. To help you out, we've compiled a list of tips along with our favorite recipes so you can balance indulgence, tradition, and good health this year.
We asked some of our registered dietitians at NutriSense to share their tips and tricks for staying healthy during this time of year. Read on to try some of their tried and tested holiday hacks!
Holiday drinks aren't always healthy, but you can indulge in some of our seasonal favorites without ruining your health by making a few modifications and practicing moderation. Read on to find out more.
It's important to focus on self-care this season. Here are a few recommendations and resources to help you manage your mental health over the holidays.
Wearing a CGM allows you to identify the foods that are not working for you and find YOUR perfect diet.
Wellness Force is a global collective dedicated to mastering physical and emotional intelligence for humans to thrive in our modern world.
Kara is the co-founder and Director of Nutrition for NutriSense, a full-service health education company specializing in the cutting edge health and medical technology of Contin...
Cheri Bantilan, RD is an expert in using continuous glucose monitoring as a tool to see trends in blood glucose, including food response, stress, sleep, and exercise.
Are you confused about coffee? Want to know if it is health-enhancing or harmful? In this podcast we explore coffee and glucose levels.
It’s so frustrating when you feel like you are doing the right things and you still have no energy and can’t lose weight! What’s the deal?
The Carnivore Cast is a podcast focused on the carnivore diet and lifestyle with practical advice from successful carnivores, citizen scientists, and top researchers...
CEO of Hapbee, Scott Donnell, shares how their wellness technology goes way beyond Big Pharma.
In this episode, you will learn about blood sugar control and its impact on our health as well as practical tips to improve our health in meaningful ways for the longterm.
In today's episode, Molly Downey, RDN, LDN from Nutrisense, discusses CGMs, Blood Glucose, and interpreting data.
Carlee Hayes, RDN - Lead Dietitian for NutriSense Registered Dietitian Nutritionist (RDN) who specializes in bariatric nutrition therapy and weight loss.
This episode is all about how to optimize your health using data from a continuous glucose monitor.
I’m a big fan of blood sugar testing and this summer I spent a month using a continuous glucose monitor (CGM) from a great company called Nutrisense. It actually changed my life.
I speak with Molly Downey (Nutrition Manager at NutriSense) about blood sugar balance and how a continuous glucose monitor can help you achieve better glucose levels.
Join best-selling author and actress Melanie Avalon as she interviews today's leading health and wellness experts, going beyond the fads to bring you all the biohacking tips...
Knowing this information can help you make personalized dietary and lifestyle changes to prevent metabolic dysfunction down the road or improve your current health.
Debbie Potts is the host of 'The Low Athlete Podcast', author, speaker and coach. Transform the WHOLE you from the inside out with The WHOLESTIC Method elements.
This week on the Knowledge and Mileage Podcast we are joined by Kara Collier to chat about Continuous Glucose Monitors.
Kara and I dive deep into everything that goes into continuous glucose monitoring. We talk about how she got the idea, and what sparked her inspiration to create this amazing de...
Ben Azadi and Kara Collier reveal everything you want to learn about intermittent fasting, the ketogenic diet, and cutting edge health tips.
New podcast up with Kara Collier, chatting about balancing blood sugar and making healthy swaps. Why non-diabetics can benefit from continuous glucose monitoring.
Have you ever tried measuring your blood glucose? There's never been a better time to use cutting-edge technology to quantify and optimize your health.
New Study: The Effects Multi-Ingredient Supplements Have on Resistance Training plus The Power of CGM - Dr. Gianni Parise Ph.D
We’ll be talking about the wonderful new technology of continuous glucose monitoring with dietician Molly Downey from the health technology company, Nutrisense.
Josh sits down with Carlee Hayes to talk about his recent trial of the NutriSense CGM (Continuous Glucose Monitor) service.
Welcome to the Body Mind Empowerment Podcast I’m your host Siim Land and our guest today is Kara Collier.
Each week Dr. Morgan Nolte, PT, DPT, GCS breaks down the research behind weight loss and behavior change to give you actionable steps to start seeing results.
Peak Health Unlocked produces original docuseries covering the latest science, technology, and wellness practices to help unlock your peak health.
Elle Russ chats with Kara Collier and Dan Zavarotny from Nutrisense. Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a...
Regulation of blood sugar levels is critical in managing PCOS. Kara Collier meets with Amy Medling on the PCOS Diva Podcast to discuss the importance of glucose regulation
Kara Collier, RDN, CNSC is a Registered Dietitian, Nutritionist and Certified Nutrition Support Clinician who specializes in glucose control and metabolism.
Ashleigh experimented with a NutriSense CGM for two weeks, tracked the data, and asked Kara Collier, director of nutrition for NutriSense, to help interpret her results.
For years, I had wanted to test out CGM technology to better understand how my unique body responds to specific foods, drinks, and lifestyle habits.
Dan Zavorotny is the founder and COO of NutriSense. Dan and his company are on a mission to personalize nutrition by leveraging Continuous Glucose Monitoring and Machine Learning.
Brian, Tro, and Kara talk about treatment versus prevention, deficiencies in medical education, and the vision and goals of NutriSense.
Welcome to Low Carb Conversations with Leah Williamson, Holly Jean Barrett and Amber Horn, Functional Nutritional Therapy Practitioners.
Carlee Hayes, lead dietitian for Nutrisense, discusses how the data gained from wearing a CGM can lead to better metabolic health.
Wearable technology has evolved at a pace recently, making it possible to better understand how our bodies respond to food and exercise.
Real-time information about how our bodies respond to food and exercise is transforming preventative healthcare.
Kara Collier, the Director of Nutrition at Nutrisense, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician who specializes in glucose control and...
Sean LeFloch explores the world of fitness, wellness, and longevity.
Nutrisense hooked up Shanna Hussin, RDN with continuous glucose monitoring as a tool to see trends in food response, stress, sleep, and exercise.
In this episode, Kara talks about blood sugar levels and explains why CGMs (continuous glucose monitors) are useful for everyone and not just diabetics.
In this episode, Ellie interviews Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition...
Curious how continuous glucose monitoring can lead to significant behavioral change? Kara Collier of NutriSense discusses how this happens with Heads Up founder Dave Korsunsky.
Learn how continuous glucose monitors can help you obtain metabolic flexibility and Ways to use CGM's to experiment.
Carlee Hayes is a Registered Dietitian Nutritionist (RDN) and Lead Nutritionist on a mission to help people become the healthiest version of themselves.
In this week’s episode, Nathalie talks to Carlee Hayes about how CGM’s and the Nutrisense app can support individuals to personalize their diet and reach their goals.
In today's episode, Amber talks with Molly, one of the dieticians at Nutrisense, a health technology company that specializes in Continuous Glucose Monitors.
We talk about tracking blood glucose and why it's important to see your individual glucose response to meals, stress, exercise, and even during sleep.
This episode is about how to understand blood glucose numbers for fat loss on Keto & Carnivore with Kara Collier, RDN, CNSC.
Achieve Your Goals with Continuous Blood Glucose Monitoring: Kara Collier, RDN, LDN, CNSC. Nutrisense Director of Nutrition.
Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC) who specializes in glucose control and metabolism. She graduated from Purdue University and previously worked at Memphis VA Medical Center, as a clinical dietitian at Providence Hospital, and in a management role at Nutritionix.
Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship.
Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, she helped start the company NutriSense where she is now the Director of Nutrition. Kara is the leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction. Kara oversees the health team and product development and has personally interpreted thousands of complex glucose datasets.
Metabolic health involves staying within a controlled glucose level and avoiding repeated “swings” in your glucose levels.
Information from Kara Collier about glucose and sleep: how are those two things connected, and what can we glean from monitoring this area related to improving sleep?
In this episode, Dr. Renee is joined by Lead Registered Dietitian Nutritionist for Nutrisense Continuous Glucose Monitoring, Carlee Hayes, as they take a deep dive into monitoring
Listen in to hear the breakdown on who this CGM is good for, who it’s NOT good for, and how it can be a beneficial step to help some who are looking to take their established healt
In this episode, we sit down with Kara Collier from NutriSense to discuss continuous glucose monitors (CGM).
The latest in nutrition, exercise, and dietary supplements. Guests include world record holders, documentary film makers, best selling authors, and health experts from all...
Kara from NutriSense joins the Nourish Balance Thrive Podcast with Christopher Kelly to explain why everyone should wear a CGM at least once
Dan and Kara from Nutrisense talk to Kyle Kingsbury about all things health and CGM technology.
Welcome to the second part of our metabolic health episode! Here you’ll learn more strategies to support your insulin and blood sugar levels.
On this episode of The Nisha Jackson Podcast, Nisha talks with co-host Rusty Humphries about his successful weight loss journey of 30+ pounds and improving.
NutraCast's Danielle Masterson speaks with NutriSense Director of Nutrition, Kara Collier, on the benefits of Continuous Glucose Monitoring (CGM) technology and the NutriSense app.
Some of the most interesting stories around are from entrepreneurs willing to take an idea and turn it into a business...
We will dive into how to not make every attempt at weight loss so hard, it really shouldn't be… and you truly have the control over this.⠀
14 tips to help you get the weight loss momentum going and provide you with a guide to lose weight and keep it off.⠀
Blood glucose holds keys to many important health markers including metabolic health, insulin levels, and our risk for chronic disease.
We're back with a brand new interview on our Conversations with Cabral podcast that centers on the topic on of controlling blood sugar for maximum body transformation and wellness results! I’ve invited Kara Collier, co-founder of NutriSense, to share what she has learned from thousands of customers’ data wearing continuous glucose monitors… For all the details on learning how to better regulate blood sugar all day long tune into today’s #CabralConcept 2099 - Enjoy the show and let @KaraCollier1 and me know what you thought in the comments!