Count the Memories, Not the Calories This Holiday

The holidays are supposed to feel warm and meaningful, but for many people, they become a source of stress. You walk into a room full of foods you don't usually keep at home, and suddenly you're calculating, negotiating, and worrying about every bite. You're convinced that one day will undo everything.

Here's the truth: You will not remember the calories. You will not remember the macros. You will remember the conversations, the laughter, and how it felt to be present with the people you care about.

Let's make this easier and MORE about the holiday itself.

Start Your Day with Breakfast

Showing up to holiday meals starving sets you up for stress and overeating. Skipping breakfast to “save calories” often backfires—your body is running on empty, your blood sugar dips, and your ability to make mindful choices diminishes. This can turn a joyful gathering into a struggle with cravings and guilt.

Instead, start the day with a real, balanced breakfast that fuels your energy and keeps you satisfied. Here are some great options:

• Greek yogurt with fresh fruit and granola – provides a perfect mix of protein, fiber, and healthy fats.
• Eggs with vegetables and toast – offer lasting energy and essential nutrients.
• Devotion Protein mini loaf – a convenient, protein-packed option for mornings on the go.
• Smoothies with fruit, milk or plant-based milk, and Devotion protein powder – a quick, filling, and nutritious solution.

Eating a nourishing breakfast not only prevents mindless snacking later but also supports focus, mood, and the ability to engage fully in holiday conversations. Preparing breakfast the night before, like overnight oats with Devotion protein, or keeping grab-and-go options on hand, makes it easy to start your day right. Beginning the holiday fully nourished helps you show up present, enjoy the moments with loved ones, and focus on what truly matters.

Bring Something You Actually Like

Holiday spreads can feel overwhelming. With endless tables of dishes, desserts, and snacks, it’s easy to feel anxious or unsure what to eat. Here’s a strategy that works: if someone asks you to bring a specific dish, make it the way they want—and make sure you love it, too. You don’t need to “health-ify” every recipe with swaps or substitutions unless that’s something you genuinely enjoy. The holidays are about joy, not stress over ingredients.

Then, bring something just for yourself, a dish or snack you know you’ll genuinely enjoy. This could be a savory option, a sweet treat, or even a balanced mix of both. For example:

• A raw veggie and fruit tray paired with a Greek yogurt ranch dip or Devotion protein dip
• Mini desserts made with your favorite recipes or Devotion protein powders
• A signature dish you love and that gives you comfort, like peas and pancetta or a savory casserole.

Having this personal go-to option does more than satisfy cravings; it reduces anxiety and gives you a sense of control without obsessing over other foods. When you know you have something you love, you can relax and enjoy the different dishes without feeling stressed or deprived.

Let Go of the One-Meal Fear

It’s easy to get caught up in the worry that one meal will undo all your progress, especially during the holidays. But here’s a crucial question to ask yourself before spiraling: Am I sucking the joy out of this celebration and missing out on connecting with the people around me?

Rigid rules, strict tracking, or obsessing over every bite can drain the fun from your meals and leave you feeling anxious instead of joyful. The holidays are a rare chance to slow down, savor the moment, and create lasting memories—not stress over macros or calories.

Here’s how to practice letting go of the “one-meal fear”:

• Shift your focus: Instead of zeroing in on one indulgent meal, focus on presence, conversation, and laughter. These are the moments you’ll actually remember.
• Give yourself permission: Remind yourself that one meal doesn’t define your progress or worth. Enjoying a treat is not a setback; it’s part of a balanced life.
• Mindful indulgence: Eat slowly, savor flavors, and notice how the food makes you feel. Allow yourself to enjoy everything without guilt.
• Plan if it helps: Have a satisfying breakfast, pack a small favorite snack like a Devotion protein mini loaf, or keep water nearby. Small steps like this give you confidence and reduce anxiety without restricting joy.
• Celebrate flexibility: Use this as an opportunity to practice balance and moderation. Holidays are a chance to experiment with enjoying food without rigid rules, and you might find you feel freer and happier than ever.

When you let go of the fear that one meal will “ruin everything,” you permit yourself to enjoy the experience truly. You can laugh more, participate fully, and focus on what matters most: connection, joy, and creating memories that last far longer than any number on a nutrition label.

Remember What Actually Matters

It’s easy to get caught up in counting calories, worrying about macros, or fearing that one indulgent meal will derail your progress. But here’s the reality: one meal has never ruined anyone, and one day won’t undo your hard work.

What truly matters is whether you showed up present, engaged, and connected with the people around you. The holidays are about memories, not metrics—moments of laughter, heartfelt conversations, and shared joy.

Think about it: years from now, you won’t remember the calories you counted at that holiday dinner. You will remember:

• The inside joke was shared with a cousin across the table.
• A child’s excited reaction to opening a gift
• The warmth of a friend or family member’s hug
• The sound of everyone singing or laughing together

And while you focus on these moments, there’s no harm in adding a little support from products you love, like Devotion Nutrition. They’re a simple way to enjoy something delicious and satisfying without guilt, giving you one more reason to relax and savor the meal.

The holidays aren’t a test of willpower; they’re an invitation to live fully, without anxiety or guilt. This is your chance to enjoy traditions, savor flavors, and experience the simple, joyful moments that make life meaningful. This holiday, you can want to count the memories, not the calories. 

FAQs

What does “mindful holiday eating” mean, and how can it help me enjoy the season?

“Mindful holiday eating” means paying attention to your hunger, savoring each bite, and enjoying the moment. It helps reduce overeating, eases guilt, and lets you thoroughly enjoy food and connection.

Is it okay to eat holiday favorites and comfort foods without guilt?

Yes! Health and psychology experts widely recommend enjoying holiday favorites and comfort foods without guilt, as long as they fit within a balanced approach to overall eating and wellness.

Should I skip meals earlier in the day to “save calories” for a big holiday dinner?

No! You shouldn’t skip meals to “save calories” for a holiday feast, as this often leads to overeating. Instead, eat balanced meals and snacks throughout the day to keep hunger and blood sugar stable, helping you enjoy the main meal mindfully and with better control.

How can I avoid holiday food guilt and maintain a healthy mindset around food?

You can avoid holiday food guilt by focusing on balance, moderation, and presence. Enjoy your favorite foods without labeling them as “good” or “bad,” eat mindfully, and listen to your body’s hunger and fullness cues. Prioritize connection, laughter, and experiences over calories, and remember that one meal or indulgence won’t undo your progress.

Will one indulgent holiday meal ruin my progress or health?

No, one indulgent holiday meal will not ruin your progress or health. Your overall well-being is shaped by consistent habits over time, not by a single meal, so enjoy it mindfully without guilt.

How to do mindful eating?

To practice mindful eating, follow these mindful eating tips: remove distractions, eat slowly, and fully notice the colors, smells, textures, and flavors of your food. Pay attention to your hunger and fullness cues, chew thoroughly, and take a moment to reflect on the meal afterward. You can practice mindful eating during the holidays.

How to eat healthy during the holidays?

To stay healthy during the holidays, practice mindful eating by controlling portions, filling half your plate with vegetables, eating regular meals and protein/fiber snacks, enjoying treats mindfully, drinking plenty of water, and including short bursts of activity.

What are the benefits of mindful eating?

Mindful eating offers numerous benefits, including better digestion, healthier weight management, and a more positive connection with food. Tuning into hunger and fullness cues can help curb overeating and emotional eating while increasing meal satisfaction and enjoyment. It also supports stress reduction and overall mental well-being.

How do I avoid holiday stress around food?

Reduce holiday food stress by eating mindfully, staying active and hydrated, and planning with healthy snacks. Practice self-care, set boundaries, seek support if needed, and allow yourself to indulge without guilt.

What does “Count the Memories, Not the Calories” mean?

The phrase 'Count the Memories, Not the Calories' encourages focusing on experiences and enjoyment rather than obsessively tracking food or weight. It’s about savoring special moments, like sharing meals with loved ones, instead of getting caught up in every nutritional detail.