Finding Balance During the Holidays: A Dietitian in Private Practice Perspective (Plus the BEST Cinnamon Roll Recipe)

Wow! Is anyone else kind of dumbfounded that it’s already Christmas time again?! As fast as the year has gone, I truly LOVE this season. And this year is extra special—it's the first time we’re really seeing the magic of Christmas through Keely’s eyes. So fun!!

What People Think Dietitians Do During the Holidays…

As a private practice dietitian, I hear a lot of assumptions about this time of year. Most people think we dread the holidays because they involve so many treats, rich meals, and food-centered celebrations. They imagine our job is to tell people to avoid all those things and “stay accountable.”

I’m here to tell you… that is definitely not true.

In my dietitian private practice, Fuel to Thrive, we help clients understand that food is more than fuel—it's tradition, connection, comfort, celebration, and joy. The holidays are a perfect example of that.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Why Holiday Traditions Matter

Our team at Fuel to Thrive all has certain foods we look forward to each holiday season (and no, it’s not the “healthified” version—we enjoy the real thing over here!).

In my family, some of our classics include:

• Molasses cookies

• Anything chocolate peppermint (my request!)

• And always… our traditional Cinnamon Roll Recipe for Christmas morning

This recipe has been a part of my life for as long as I can remember.

A Healthy Secret: Eat Intentionally, Not Restrictively

Here’s a truth I share often with clients in my dietitian private practice:

You don’t have to avoid holiday foods—you just want to eat them intentionally.

For example, we could totally eat just cinnamon rolls for Christmas breakfast. But instead, we balance things out by serving them with:

• Eggs

• Fruit

• Often bacon too

This helps create a meal that includes:

• Protein

• Fat

• Fiber

• Carbs (hello cinnamon rolls!)

Why this matters:

• A balanced breakfast keeps you fuller, longer.

• Instead of feeling like you need 3 cinnamon rolls to get full (and then take an afternoon nap), the protein + fat helps with satisfaction and energy.

• You still get to enjoy your favorite foods—just in a way that supports how you want to feel the rest of the day.

To me, this doesn’t feel restrictive… it feels like a win.

Enter This Holiday Season With Joy, Not Guilt

As you move through your holiday traditions, I hope you:

• Skip the shame

• Let go of the guilt

• Practice intentional balance

• And most importantly… ENJOY your food!

THE Cinnamon Roll Recipe

Ingredients

Basic Sweet Dough

• 3⁄4 cup milk

• 1⁄2 cup sugar

• 1 1⁄4 teaspoons salt

• 1⁄2 cup butter

• 2 packages dry yeast

• 1⁄3 cup warm water (110–115°F)

• 3 eggs, at room temperature

• 5 1⁄2–6 1⁄2 cups flour

Filling Mixture

• 3/4 cup brown sugar

• 3/4 cup sugar

• 1⁄2 cup butter

• 1⁄4 cup flour

• 1 1⁄2 tablespoons cinnamon

• 1⁄2 cup chopped nuts (optional)

Caramel Glaze

• 1⁄3 cup evaporated milk

• 2 tablespoons brown sugar

• 1 1⁄2 cups powdered sugar

• 1 teaspoon vanilla

Directions

Make the Dough

1. Combine milk, sugar, salt, and butter in a small saucepan. Heat over low until butter melts and sugar dissolves.

2. Cool to lukewarm.

3. Dissolve yeast in warm water.

4. Add milk mixture, eggs, and 5 cups flour.

5. Using a dough hook, mix 2 minutes on speed 2.

6. Add remaining flour 1/2 cup at a time until dough clings to the hook and pulls away from the bowl.

7. Knead on speed 2 for 2 minutes.

8. Place in a greased bowl, turn to grease top, cover, and let rise until doubled (about 1 hour).

9. Punch down dough and shape for rolls.

Make the Filling

1. Mix filling ingredients with flat beater on speed 2 for 1 minute.

2. Roll dough into a 10 × 30-inch rectangle (1/4 inch thick).

3. Spread filling evenly.

4. Roll tightly from the long side; pinch to seal.

5. Cut into twenty-one 1.5-inch slices.

6. Place 7 rolls each in 3 greased 8-inch cake pans.

7. Cover and let rise until doubled (about 1 hour).

8. Bake at 350°F for 20 minutes.

9. Remove from pans and top with caramel glaze.

Make the Caramel Glaze

1. Heat milk and brown sugar over medium until it begins to boil.

2. Place milk mixture, powdered sugar, and vanilla in a bowl.

3. Beat with flat beater on speed 4 until creamy (about 2 minutes).

4. Pour over cinnamon rolls

5. ENJOY!

If you are making these ahead of time, make them completely and then warm them up on Christmas morning!!

We all are wishing you and your family a holiday season filled with celebration, good food, and fun!

About Fuel to Thrive

Fuel to Thrive is a dietitian private practice based in Spokane, dedicated to helping women in perimenopause, athletes, and individuals with GI concerns build a healthier, more confident relationship with food. Our approach is compassionate, realistic, and centered on intentional, sustainable habits—never restriction.

If you’re looking for personalized support, accountability, or guidance around nutrition, hormones, digestive health, or sports fueling, we’d love to work with you.

Ready to connect with a dietitian?