Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
Naughty or Nice? Debunking Holiday Nutrition Myths
Holiday tables shouldn’t feel like courtrooms. We unpack the most persistent nutrition myths that spike stress this season and replace them with simple, science-backed habits that honor both your health and your traditions. From “saving calories” to post-party detox fads, we explain why extremes fail, how metabolism actually adapts, and what gentle, consistent choices make a real difference.
We start by reframing food as value-neutral and spotlighting the real nutrition in classic dishes like stuffing, sweet potatoes, and pumpkin pie. Then we get practical: how to avoid the ravenous pre-dinner trap, build a plate you’ll savor, and use mindful eating to recognize satisfaction before discomfort. We also challenge the idea that one day can derail your goals, showing how long-term patterns matter far more than a single meal—and why stress and shame often do more damage than dessert.
You’ll hear candid takes on “healthy swaps” that miss the mark, plus smarter tweaks that keep flavor front and center. We break down metabolism myths, the truth about holiday weight changes, and how to manage late events without blood sugar crashes. We share language for setting kind boundaries with food pushers, realistic hosting tips that add color and protein to the table, and an alcohol game plan that prioritizes hydration, pacing, and enjoyment. Finally, we address emotional eating with compassion and tools that help you meet deeper needs without turning food into a battleground.
If this conversation helps you breathe easier around holiday food, share it with a friend who needs relief from diet noise. Subscribe for more grounded health guidance, leave a review to support the show, and join us at www.kore-fit.com and on Instagram at KoreFitnessAZ for resources and community.
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Welcome back to season five of the Kore Kast. I'm Kris Harris, and we're diving deeper than ever into the core ideas that shape everything around us. This season, we're exploring the essential questions, the breakthrough discoveries, and the game-changing conversations that matter most. From science and technology to philosophy and culture, we get straight to the heart of what's driving our world forward. Season five is going to blow your mind. Hello and welcome to Naughty Ornice Debunking Holiday Nutrition Myths. I'm your host, and today we're unwrapping the truth behind some of the most persistent nutrition myths that seem to multiply faster than holiday cookies during this festive season. Now, before we dive in, let me be clear, this isn't about shaming anyone's food choices or turning you into a food police officer at family gatherings. Instead, we're here to arm you with evidence-based information so you can enjoy the holidays with confidence and without the side dish of guilt. Let's start with perhaps the biggest myth of all, that holiday foods are inherently bad for you. I hear this constantly in my practice. Oh, I was so bad this weekend. I had stuffing and pie. Stop right there. Food is not a moral issue, and you are not a bad person for eating traditional holiday dishes. Many holiday foods are actually quite nutritious when we look at them objectively. Take stuffing, for example. It's typically made with whole grain bread, celery, onions, and herbs. That's fiber, vitamins, minerals, and antioxidants. Sweet potato casserole? Sweet potatoes are packed with beta-carotene, potassium, and vitamin A. Even that slice of pumpkin pie contains nutrients from the pumpkin, eggs, and spices like cinnamon and nutmeg. The issue isn't the food itself, it's often the portions and frequency. But holidays are meant to be celebrated and food is a beautiful part of that celebration. Rather than labeling foods as good or bad, try thinking about balance and enjoyment. This brings us to our second major myth, that you should restrict your eating or save up calories before a big holiday meal. This strategy almost always backfires. When you arrive at dinner ravenous because you skipped breakfast and lunch, you're setting yourself up to overeat. Your body's natural hunger and fullness cues get thrown off and you're more likely to eat quickly and past satisfaction. Instead, eat normally throughout the day. Have a balanced breakfast with protein, a reasonable lunch, maybe even a small snack if dinner is late. This keeps your blood sugar stable and ensures you can actually taste and enjoy your food rather than inhaling it. Trust me, your taste buds will thank you, and you'll likely eat a more appropriate amount naturally. Speaking of eating appropriate amounts, let's tackle myth number three. That one meal, or even one day of eating differently, will completely derail your health. You need to zoom out and look at the bigger picture. Your health is determined by your overall eating patterns over weeks, months, and years, not by what you eat in a single sitting. Think about it this way. If you eat well 80% of the time, that remaining 20% has very little impact on your overall health. Most people eat well more than 80% of the time, even during the holidays. The stress and guilt you create by worrying about that one meal is probably more harmful than the meal itself. Stress elevates cortisol, can disrupt sleep, affects digestion, and can impact your immune system. So take a deep breath and give yourself permission to enjoy special meals without the mental anguish. Your body is remarkably resilient and adaptive. Now let's address the elephant in the room, Healthy Holiday Swaps. I see countless articles every December promising to make your favorite holiday dishes healthy by substituting every enjoyable ingredient with something that barely resembles the original. While I appreciate the intention, this approach often misses the mark entirely. Here's the truth. Cauliflower mashed potatoes taste like cauliflower, not potatoes. Zucchini noodles are not pasta, and that sugar-free, dairy-free, gluten-free cheesecake might be many things, but it's not cheesecake. There's nothing wrong with these foods, but let's not pretend they're identical to the originals. Instead of completely overhauling traditional recipes, consider smaller modifications that maintain the essence of the dish. Use half white and half sweet potatoes in your mash, add extra vegetables to your stuffing. Choose dark meat turkey, which is more flavorful and satisfying than dry white meat. Make your pie with a thinner crust, or serve smaller portions with Greek yogurt. These small changes boost nutrition without sacrificing tradition or taste. The goal isn't perfection, it's progress and enjoyment. Let's move on to another persistent myth that you need to detox or cleanse after the holidays. Your liver and kidneys are incredibly sophisticated detoxification systems that work 24-7, 365 days a year. They don't take holiday breaks, and they don't need special juices or supplements to do their job. The idea that you need to undo holiday eating with extreme measures is not only unnecessary, but it can actually be harmful. Restrictive detoxes often lead to nutrient deficiencies, blood sugar swings, and can trigger disordered eating patterns. If you want to support your body after eating differently, simply return to your normal, balanced eating patterns. Drink plenty of water, eat your vegetables, include adequate protein and fiber, get enough sleep, and move your body in ways you enjoy. That's it. No special powders, no expensive juice cleanses, no elimination diets required. Your body knows how to recalibrate itself when you provide it with consistent nourishing care. And please, don't fall for January diet marketing that preys on post-holiday guilt. These diets have a 95% failure rate for a reason. Now let's talk about some practical strategies that actually work. First, practice mindful eating during holiday meals. This doesn't mean eating in slow motion or chewing each bite 50 times. It simply means paying attention to your food. Put your fork down between bites, engage in conversation, notice the flavors and textures. This helps you recognize when you're satisfied rather than stuffed. Second, focus on the foods you truly love. Every holiday table has dishes that are just okay and dishes that are absolutely worth it. Choose consciously. Skip the mediocre store-bought cookies and savor your grandmother's legendary apple pie. While we're on the topic of post-holiday recovery, let's tackle another widespread myth that holiday eating ruins your metabolism or puts you into starvation mode. I cannot tell you how many clients come to me in January convinced that they've permanently damaged their metabolic rate because they enjoyed themselves over the holidays. This is simply not how metabolism works. Your metabolic rate is influenced by many factors, your body size, muscle mass, age, genetics, and activity level. It's not a fragile system that breaks after a few days of eating differently. Third, remember that you can have holiday foods more than once. This isn't your last opportunity to eat mashed potatoes or stuffing. This scarcity mindset leads to overeating because your brain thinks it needs to get it all in now. But here's the secret. You can make or buy these foods again. You have permission to eat them in January if you want to. This takes the pressure off and allows you to eat more intuitively. Fourth, stay hydrated and don't forget about vegetables. I'm not saying you need to fill half your plate with kale, but including some vegetables in your holiday meals helps with satiation and provides important nutrients that support your overall well-being. The so-called starvation mode is largely a myth in this context. Yes, your metabolism can slow slightly during prolonged calorie restriction, but this is an adaptive response that helps preserve energy and keep you alive. It's not your body being stubborn, it's your body being smart. And this adaptation is largely reversible when you return to adequate nutrition. The idea that a few days of holiday eating will somehow trick your body into holding on to fat is not supported by scientific evidence. Your body is much more intelligent and resilient than diet culture would have you believe. Let me share additional strategies that my clients find helpful. First, consider the timing of your meals during holidays. Many holiday events happen later than usual dinners, which can throw off your normal eating schedule. Plan for this by having a substantial afternoon snack if dinner is very late, or eating your main meal earlier if you're attending an evening party with appetizers. This prevents blood sugar crashes that can lead to poor decision making around food. Let's also address the myth that holiday weight gain is inevitable and dramatic. Research shows that most people gain between one to two pounds during the holiday season, not the five to ten pounds that popular media often claims. And much of that initial weight gain is often water retention from increased sodium and carbohydrate intake, not permanent fat storage. The real issue isn't holiday weight gain. It's that many people don't lose that small amount of weight afterward, and it accumulates over years, but one to two pounds is completely manageable and normal. Second, practice food boundaries without being rude. You might encounter well-meaning relatives who push food or make comments about your eating. Have polite but firm responses ready. It looks delicious, but I'm full right now. Or I'm saving room for dessert. You can also employ the compliment and redirect technique. Your stuffing is amazing, Aunt Martha. Tell me about your garden instead. This acknowledges their effort while shifting conversation away from food pressure. Remember you're an adult and you get to decide what goes into your body. Now let's address the elephant in the punch bowl. Alcohol and holiday celebrations. There's so much conflicting information about alcohol and health that many people feel completely lost during the holidays. Some say wine is healthy because of antioxidants, others say any alcohol is poison. The truth, as usual, is more nuanced. Moderate alcohol consumption, defined as up to one drink per day for women and two for men, may have some health benefits for certain people. However, alcohol is also a source of empty calories and can lower inhibitions around food choices, leading to overeating. If you're hosting holiday meals, you have more control over the menu. Focus on adding rather than subtracting. Add roasted vegetables, fresh herbs, colorful salads, and interesting grain dishes alongside traditional favorites. Make sure there are protein options at every meal to help with satisfaction and blood sugar stability. Here's a practical hosting tip. Send guests home with leftovers. This prevents you from having days of rich foods in your refrigerator while making your guests feel special. Here's another important point. Don't use the holidays as an excuse to completely abandon all healthy habits. While it's fine to be more flexible with your eating, try to maintain other aspects of your wellness routine. Keep exercising, even if it's just a walk after dinner. Prioritize sleep, even though schedules might be busier. Manage stress through whatever methods work for you. These habits support your overall health and actually help you enjoy food more because you're taking care of yourself holistically. Before we move on, I want to address something that many people experience but rarely talk about emotional eating during the holidays. The holidays can be emotionally complex. They bring joy but also stress, nostalgia, family dynamics, financial pressure, and sometimes loneliness or grief. It's completely normal if you find yourself reaching for food for comfort during this time. Food has always been connected to emotions and memories, and there's nothing inherently wrong with that connection. If you choose to drink during the holidays, here are practical strategies. Alternate alcoholic drinks with water to stay hydrated and pace yourself. Choose quality over quantity. Savor a glass of really good wine rather than multiple glasses of something mediocre. Eat something substantial before and while drinking to slow alcohol absorption and maintain stable blood sugar. And remember you don't need alcohol to celebrate. If you're concerned about social pressure, have a response ready like I'm the designated driver or simply hold a festive non-alcoholic drink. The key is developing awareness around emotional eating patterns. Before reaching for food, pause and ask yourself, am I physically hungry or am I trying to fill another need? If it's emotional hunger, that's okay. Acknowledge it without judgment. Sometimes food is comfort and sometimes we need comfort. But also consider what else might help. Calling a friend, taking a walk, listening to music, or simply sitting with the feeling. Having multiple tools for emotional regulation helps you make choices that truly serve you in the moment. Now let's bust the myth that you can't enjoy holiday parties if you have health goals or dietary restrictions. Whether you're managing diabetes, trying to lose weight, or dealing with food allergies, you can still participate in holiday celebrations. The key is planning and communication. If you have dietary restrictions, consider bringing a dish you can enjoy. If you're managing blood sugar, pair carbohydrates with protein and don't skip meals. If you're working on weight management, use the strategies we've discussed, eat normally during the day, focus on foods you truly enjoy, practice mindful eating. Remember, health isn't just about what you eat. It's about your relationship with food, your stress levels, your social connections, and your overall quality of life. Sometimes the healthiest choice is to relax your usual eating patterns and enjoy time with loved ones. Food is deeply connected to culture, tradition, and relationships. Completely avoiding holiday foods can actually harm your mental and social well-being, which are crucial components of overall health. The goal is finding a balance that allows you to honor your health while also honoring your relationships and traditions. As we wrap up today's myth busting session, I want to leave you with this thought. The holidays come once a year, but diet culture is year-round. Don't let fear-mongering about holiday foods steal your joy during what should be a time of celebration and connection. You are not broken if you enjoy traditional holiday foods. You do not need to earn your food through exercise. You do not need to compensate with restriction. You need balance, perspective, and self-compassion. Approach the holidays with curiosity rather than judgment, flexibility rather than rigidity, and pleasure rather than guilt. Thank you for joining me today for Naughty Ornice Debunking Holiday Nutrition Myths. I hope this episode has given you the tools and confidence to navigate the holiday season with less stress and more enjoyment. Remember, the most nourishing thing you can do this holiday season might just be to relax, connect with loved ones, and savor the foods that bring you joy. Until next time, eat well, live well, and most importantly, enjoy the holidays. Happy holidays, everyone. Thank you for joining me on this episode of the Korecast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. Remember, every small step counts, and I'm here to support you every step of the way. If you've enjoyed today's episode, I'd love for you to share it with your friends and family. And if you're feeling generous, consider donating at the link provided in the description. Your support helps us to keep bringing you the core cast every week, packed with valuable insights and expert advice. For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ. oreFitnessAZ. Join our community and let's continue this journey together. Until next time, stay healthy, stay happy, and keep striving for your best self. This is Kris Harris signing off from the Korecast, and I'll see you next week.
