Balanced Holiday Nutrition: Staying Healthy Without Missing Out

The holidays are a time for joy, family, and (of course) food — but for many people, they can also mean slipping out of healthy habits. Between festive treats and busy schedules, it’s easy to lose balance. That’s where Sarah Martinez, DPT, and her personalized nutrition consultations at Balanced Physical Therapy & Wellness come in.

Sarah’s approach helps patients find the perfect balance between enjoying the holidays and supporting their health goals — whether that’s improving energy, maintaining mobility, or optimizing recovery from physical therapy sessions.

Why Nutrition Matters During the Holidays

Good nutrition isn’t about restriction; it’s about balance. The right choices can help your body:

• Recover faster from activity and exercise

• Reduce inflammation that contributes to joint pain or fatigue

• Support immune health during cold and flu season

• Maintain energy for busy holiday schedules

Research published in the Nutrients Journal highlights how balanced macronutrient intake and adequate hydration can improve physical performance and overall well-being, even during periods of indulgence (source).

Sarah’s Top Holiday Nutrition Tips

Sarah’s consultations focus on sustainable, real-life changes, not crash diets or guilt-driven advice. Her most common tips for the holiday season include:

1. Prioritize protein: Helps repair muscles and keeps you full longer.

2. Hydrate between events: Alcohol, sugar, and salt can dehydrate your body.

3. Don’t skip meals: Skipping breakfast to “save calories” often backfires.

4. Move a little each day: Even short walks or stretches help balance energy.

A study from the Journal of the Academy of Nutrition and Dietetics found that mindful eating practices, like pausing before second helpings and savoring flavors can significantly reduce overeating during holidays.

The Gift of Health This Season

If you’re looking to feel your best and still enjoy your favorite holiday foods, Sarah’s nutrition consultations are a perfect gift to yourself (or someone you care about). Her personalized sessions help patients:

• Create realistic, flexible meal plans

• Understand the connection between nutrition and physical therapy

• Improve gut health, energy, and recovery

Ready to Stay Balanced This Holiday Season?

Don’t wait until January to get back on track! Start now with guidance that fits your life. Schedule a nutrition consultation with Sarah Martinez, DPT, at Balanced Physical Therapy & Wellness - North Tramway and learn how to stay healthy, energized, and balanced all season long.

Call our North Tramway Clinic at 505-821-3831 or visit balancedrehababq.com/nutrition for more information.