A Guest Blog By Emily Gozy, MS RDN CDN of Nourished with Emily
The holidays are supposed to be joyful, full of family, connection, traditions, and memories. Yet for so many people in the Syracuse area, this season also brings a familiar pattern: busy schedules, more meals out, less routine, and a lot of pressure to “be good” with food.
You might notice yourself skipping meals without meaning to, grabbing whatever is available between errands, feeling more swollen than usual, or ending the day feeling like your choices didn’t reflect your goals. If this sounds like you, you’re not alone. This is one of the most common times of year when people feel off track, overwhelmed, and unsure how to navigate food without guilt.
The good news is that with a few simple strategies, you can enjoy the season and still feel your best. This is exactly where collaborative care shines. When nutrition and rehabilitation work together, your body has the support it needs to move well, stay energized, and recover even when life gets busy.
As the team at Onondaga Physical Therapy often says, the goal is to help you live, work, and play better. Nourishing your body is a key part of making that possible, especially during the holidays.
Below are practical, realistic strategies you can use to stay on track with your eating while still enjoying every moment of the season.
- Do Not Skip Meals, Even When the Day Gets Busy
It is easy to run from task to task and suddenly realize you have not eaten since breakfast or that you skipped breakfast altogether. When you go too long between meals, a few things usually happen:
- cravings increase
- energy drops
- it becomes harder to make balanced choices
- swelling and water retention can worsen
- you are more likely to overeat later
Even during the busiest weeks of December, aim to eat something every three to four hours. It does not need to be perfect. It just needs to be consistent.
Some easy go to options for a busy day include:
- a turkey sandwich
- yogurt with fruit
- a protein bar
- cheese and crackers
- leftover chicken and rice
This small habit can completely change how you feel heading into the rest of your day.
- Start Your Day With Protein, Including on the Holidays
Breakfast often disappears during the holidays. You wake up and jump straight into cooking, hosting, errands, or travel, and before you know it, half the day is gone.
A protein rich breakfast helps you:
- stabilize blood sugar
- avoid all day grazing
- support muscle repair
- maintain more consistent energy
- feel more in control around food
It also plays a major role in supporting your rehab or movement goals since protein helps with muscle recovery and overall inflammation.
A few simple breakfast ideas include:
- eggs with cheese or turkey sausage
- Greek yogurt and granola
- a protein smoothie
- oatmeal with peanut butter
- cottage cheese and fruit
Even on the holidays themselves, starting with protein sets the rest of the day up for success.
- Stay Hydrated to Reduce Swelling and Promote Comfort
If you have ever noticed your fingers, ankles, or feet feeling swollen during December, hydration may be part of the reason.
When you are dehydrated, your body holds onto more water. Combine that with salty foods, long days on your feet, and less structured meals, and swelling becomes more common.
A few ways to stay hydrated:
- drink a full glass of water with each meal
- keep a bottle in your car during errands
- add electrolytes during busier or more active days
- start gatherings with water before moving to festive drinks
Not only does this help with swelling, it also supports joint health and makes movement feel more comfortable, which ties directly into your physical therapy progress.
- Build in Movement, Even if It Is Short and Simple
During the holidays, movement does not have to be a full workout. Short walks, stretching, or completing your home exercise program can make a big difference in how your body feels.
Movement supports digestion, improves mood, reduces stiffness, and helps you stay consistent with your rehabilitation goals.
Some easy options include:
- a 10 minute walk after dinner
- mobility work while the coffee brews
- stretching during holiday movie nights
- taking the long way through Lights on the Lake
- a quick circuit using your PT recommended exercises
Small bursts of movement help you stay connected to your body during a season when it is easy to put yourself last.
Bonus Tip: You Are Allowed to Enjoy Your Favorite Holiday Foods
This might be the most important tip of all. You do not need to restrict yourself during the holidays.
Giving yourself permission to enjoy your favorite foods helps you:
- avoid feeling out of control
- stay consistent with balanced eating
- feel satisfied instead of deprived
- participate fully in traditions and memories
The goal is not perfection. The goal is balance and feeling good enough to truly enjoy this time of year.
Where Nutrition and Rehabilitation Work Together
The holiday season is when people feel the biggest disconnect between how they want to feel and how their body actually feels. This is where collaborative care matters.
Nutrition supports rehabilitation by helping you:
- recover from activity
- reduce inflammation
- maintain strength
- feel more energized for movement
- stay consistent with your program
When eating well and moving well support each other, your body has the foundation it needs to function at its best through the holidays and beyond.
Looking for Support? Here Is How We Can Help
If you are heading into the holidays feeling stiff, uncomfortable, or unsure about how to stay active, the team at Onondaga Physical Therapy is here to help you move safely, confidently, and consistently.
If you want guidance on fueling your body in a way that fits your life without restriction or guilt, Nourished with Emily is here to support you with simple, realistic nutrition strategies that work in every season.
Together, we are here to help you live, work, and play better.
