Nourish to Thrive: Healthy Habits for the Holidays
- Riley Pasaye
- Nov 12, 2025
- 2 min read
This November, in recognition of American Diabetes Month, we’re highlighting the powerful connection between healthy eating, movement, and well-being. At Topia, we believe that balanced habits don’t just prevent disease – they empower you to live with energy, purpose, and vitality.
Why Awareness Matters
Nearly 38 million Americans – that’s about 1 in 9 adults – live with diabetes, and 97 million more are estimated to have pre-diabetes. The good news? Lifestyle choices around nutrition and exercise can significantly reduce risk and improve long-term health.
According to the CDC, even modest weight loss (5–7% of body weight) combined with regular physical activity can lower the risk of developing type 2 diabetes by up to 58%. Those small, consistent changes make a big difference.
Healthy Habits for the Holidays
The holiday season often comes with indulgence – but mindful choices can keep it joyful and nourishing. Instead of restriction, think refinement: simple swaps that make your favorite dishes more balanced and energizing.
Try these healthy holiday swaps:
Mashed potatoes → Cauliflower mash for fewer carbs and extra fiber.
Creamy casseroles → Roasted vegetables with olive oil and herbs for nutrient-dense flavor.
Sugary pie → Baked apples or pears with cinnamon and oats for natural sweetness.
White rolls → Whole-grain or seed bread to support steady blood sugar.
Looking for recipe inspiration? Check out these recipes from the American Heart Association:
Move Well, Live Well
Physical activity is one of the most effective ways to regulate blood sugar, reduce stress, and improve overall wellbeing. Even 30 minutes of moderate exercise most days – like walking, yoga, or strength training – can help the body use insulin more efficiently.
Topia makes it easy to stay active with 800+ on-demand classes, including:
💪 Cardio + Strength for improved endurance and metabolism
🧘 Yoga, Pilates & Stretch to reduce stress and boost flexibility
🚶 Low-Impact Movement ideal for beginners or anyone easing back into fitness
Each class is designed to support holistic wellness – because movement is more than exercise: it’s self-care in motion.
Your Next Step Toward Wellness
This month, take one intentional action toward a healthier you:
Try one of our healthy recipe swaps
Join a Topia movement class
Invite a friend or colleague to share in your wellness goals
Let’s celebrate American Diabetes Month by turning awareness into action – nourishing our bodies, strengthening our minds, and supporting one another on the path to well-being.
-The Topia Team
Elevating Health, Happiness and Performance
Incorporating digital wellness platforms into the workplace is not just about keeping employees healthy—it’s about fostering a culture that prioritizes well-being and performance.
Topia offers businesses a unique opportunity to elevate their workplace culture, reduce stress, and improve productivity through our hybrid wellness solutions. Invest in your employees' well-being and transform your workplace today!
Schedule your Topia Leadership Coaching or
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