health — Blog — Toby's Plate

Get your movement in no matter the weather!

Halloween has come and gone. It’s a new month, which means it’s a great time to check in with yourself and set some health goals, especially as we head into the winter and holiday season. Thanksgiving will be here before we know it - crazy! Thanksgiving and the holiday season usually means lots of sweets and treats everywhere you look, festive cocktails, and lots of parties. So how can you keep your health in check throughout all of this? Read on for my tips and tricks!

Tips and Tricks For Staying Healthy During the Holiday Season:

Keep a glass of water or water bottle near you at all times to remind you to stay hydrated!

Stay Hydrated
1. Staying hydrated is beneficial for optimal brain function, balanced energy levels, staying regular with digestion, skin health, and in aiding with weight loss. Ideally, you’ll start your day with a big glass of water, before coffee and breakfast. After a night’s sleep, your cells, tissues, and muscles are dehydrated. Replenishing them with enough water should be a priority. Then throughout the day, try to keep a water bottle with you to remind you to stay hydrated.
2. Also, with the holiday season, you might be having more alcoholic drinks than you typically have. Alcohol is intoxicating and dehydrating. Having enough water helps flush out the toxins and keep us hydrated.
Prioritize Sleep
1. Try to stick with your bedtime and morning routine so that you can feel rested and energized. While you may have a busier social calendar than usual, remember we need adequate sleep for optimal health. Getting enough sleep contributes to balanced hormone levels, a strong immune system, and brain function to name a few!
Focus on Having Nutrient-Dense Meals
1. It’s easy to be in control of breakfast, so make sure you start your day with a meal consisting of protein, fiber, and healthy fats. A smoothie, eggs, avocado on whole grain bread, and oatmeal are great options.
2. When cooking at home, plan nourishing menus that will satisfy your taste buds and leave you feeling energized. Opt for seasonal ingredients, like squash, cauliflower, Brussels sprouts, beets, and mushrooms.
3. When attending a party or say a Thanksgiving dinner, offer to bring a healthy dish to share, such as these ones here! That way, you can be assured that you’ll have at least one dish that you feel great about eating.
Stay Active
1. With the holiday season comes a busier social calendar, but do your best to keep up with your exercise routine. If you can’t make it to the gym or your exercise classes, see how you can incorporate movement into your day. Can you walk to work, go for a walk at lunchtime, walk to the party you’re attending? Yes, movement burns calories, but it also contributes to our digestive health, cardiovascular health, immune function, and mood regulation.
Indulge, but in Moderation
1. Indulging here and there is not going to ruin your health goals. In fact, eating delicious food is social and makes us happy. If we are too restrictive, this can often have a backlash effect. Also remember, if you do slip up and overdo it, don’t beat yourself up. Focus on your next meal, and be sure to rebalance with nutrient-dense foods like fiber-rich vegetables, whole grains, and healthy fats.

(While this post is mainly about Thanksgiving, these tips can be used to help you find balance throughout the entire Holiday season.)

Hard to believe Thanksgiving is just around the corner! When I think about Thanksgiving, I think about getting together with family, old friends, and eating A LOT. Usually too much, and then I feel terrible after and regret having that third slice of pie. Below, I've written out 7 tips to feel great and stay healthy this Thanksgiving. Was aiming for 5, but felt too limited. Enjoy and comment below with your favorite Thanksgiving tips!

1) SLEEP - get enough of it! With adequate sleep, your mood will be better and you'll have the mental sharpness to make better decisions, including what you choose to eat and fuel your body with.

2) WATER - stay hydrated throughout your days. With every cup of coffee/tea and alcohol, drink a glass of water. On the east coast, especially, it's dry and our bodies are craving even more hydration.

3) MOVEMENT - get movement every day! Maybe even more gentle movement, like yoga and walking will feel right for you at this time. Not only will this boost endorphins and burn calories, but it can be a great chance to get fresh air and connect with family/friends by having a "walk and talk."

4) EAT CLEAN WHEN YOU CAN - start every morning with a solid, balanced breakfast of whole foods - like pasture raised eggs, sautéed spinach, and sweet potato or a green smoothie with almond butter and collagen peptides. By starting your morning on the right foot, you'll feel energized and nourished; you'll be providing your body and cells with the nutrients it needs for the day.

5) NO STRESS - Thanksgiving means lots of family time, and let's face it, that can lead to stress/anxiety and other emotions. This should be a time, where you feel happy, grateful, and joyful. If you aren't feeling this way, pause, take 5 deep breaths, and reflect.

6) TIME FOR YOU - again, Thanksgiving oftentimes means gathering with friends and family. While this can be energizing and fun, the constant conversation can eventually deplete your energy levels. It's important every day to find some time for yourself, whether this be a solo walk, reading somewhere quiet, or taking a long bath, make sure to spend at least 15 minutes of YOU time for some necessary self care.

7) INDULGE BUT DON'T OVERDO - Enjoy your Thanksgiving meal and leftovers and don't beat yourself up for eating too much. However, consider making healthier choices with the side dishes and desserts you serve (check out my blog - link on profile). Healthy does not mean flavor-lacking!