Holiday Health Tips

Caitlin Cavarra, PT, DPT, OCS • December 3, 2020

Holiday Health Tips




The Holiday season has begun and what that means for many of us is the fear of gaining weight and ignoring your health. The season is filled with busyness and it is difficult to prioritize health. I believe there is a way to find balance in enjoying the holidays with some indulgence, but also keeping on track with your health goals rather than waiting until January. The good news is the average American gains less than 1 lb over the holidays, which is much less than what many people think of 5 lbs as the average. The problem lies if you never lose that 1 lb you gained and the weight accumulates over the years.

Here are some of the Best Tips to Stay Healthy and Happy during the Holidays!

1.    Let yourself Splurge (in Moderation)—Some of the best food and indulgent food is found during this time of year. Whether your favorite food is macaroni and cheese or chocolate chip cookies, it is OK to let yourself eat a little more than usual. Moderation is key, so try not to splurge on every single item.


2.    Savor the Food—If you have your favorite foods or treats, eat them slowly and really savor the flavors. Enjoy what you’re tasting, food is meant to be enjoyed.


3.    Watch your Drinks—Alcohol is empty calories and often lowers your inhibition for eating more. If you choose to drink, try to avoid drinks with a lot of excess sugar and limit how much.


4.    Move your Body—It’s normal to fall from your regular exercise program, but aim to incorporate 30 minutes of movement each day. If it’s dancing, walking around the neighborhood, playing with your kids, lifting weights…make it a goal each day to do something and you will feel so much better mentally and physically.


5.    Start with Veggies—If your plate is full, fill up on the greens first! Veggies are full of fiber which will make you full and less likely to indulge on less healthy rolls and sweets. Vegetables are also full of healthy nutrients and minerals to keep you feeling at your best.


6.    Go in with Accountability—Talk to your friend or your mom or your spouse and tell them you are trying to stay healthy during the holidays. Those closest to you want to help you achieve your goals and can be oh-such-helpful reminders if you really want seconds. It is easier and more sustainable to have someone to keep you accountable.


7.    Start Fresh—If you did eat too much or have one too many cookies, don’t beat yourself up. Give yourself grace and decide to start new the next day! One indulgence won’t kill you.


8.    Think about What is Most Important—The Holiday season is time to stop and spend more time with loved ones. Eating or worrying about your weight does not need to be your focus. Enjoy being in the present moment!




1.    Yanovski, J A et al. “A prospective study of holiday weight gain.” The New England journal of medicine vol. 342,12 (2000): 861-7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/

Dry Needling

The Top 5 Questions Answered about Dry Needling

By Caitlin Cavarra, PT, DPT, OCS • March 3, 2021
The Top 5 Questions Answered about Dry Needling

3 Great Exercises to Improve your Posture

By Caitlin Cavarra, PT, DPT, OCS • January 27, 2021
3 Great Physical Therapy Exercises to Improve your Posture and Reduce your Pain

Why We Need to Be Active

By Caitlin Cavarra, PT, DPT, OCS • October 2, 2020
Why We Need to Be Active
Balance and Physical Therapy

Better Balance

By Caitlin Cavarra, PT, DPT, OCS • August 12, 2020
Better Balance

Walking is Medicine

By Caitlin Cavarra, PT, DPT, OCS • July 29, 2020
Walking is Medicine

Ok, we are over HALFWAY through 2020 and it's time to REFOCUS on your GOALS

By Caitlin Cavarra, PT, DPT, OCS • June 16, 2020
Refocusing on Goals for 2020

COVID-19 and Boosting your Immune System

By Caitlin Cavarra, PT, DPT, OCS • June 10, 2020
Improve your immune system to prevent COVID-19

Bridge to Recovery Series: Low Back Pain

By Caitlin Cavarra, PT, DPT, OCS • June 1, 2020
Ways to Prevent Low Back Pain