tips

Tips for Keeping a Healthy Diet during Coronavirus

Homemade falafels!

Homemade falafels!

We are minimizing grocery shopping visits these days, as I’m sure many of you are doing as well. We are also incredibly lucky that our favorite place to shop is a small, family-run grocery store in the city that offers incredibly fresh selections. My favorite part about this store (Bi-Rite, for all you San Franciscans) is that they support local, organic farms so not only can we be assured that the food quality and flavor is top-notch, but we also feel like we’re doing our part to support local businesses.

Now, regardless of where you are shopping, I have a few tips for how to stock up in order to eat well for a couple weeks.

With Vegetables and Fruit:

  • When buying FRESH, look for root veggies (sweet potatoes, potatoes, parsnips, carrots), squashes (acorn, delicata, butternut), onions and garlic, and durable lettuces (kale, chard) because these will stay fresh longest. Cruciferous vegetables tend to store well too, like broccoli, cauliflower, cabbage, and brussel sprouts. Another tip, try to shop for unripe veggies/fruits like avocados and bananas to keep them longer.

  • When buying CANNED, look for the labels BPA-free and organic to assure you’re getting the healthiest options out there. I stock up on canned tomatoes (for pasta sauces), all sorts of beans, and canned coconut milk (great for soups and curries).

  • When buying FROZEN, look for organic. I personally stock up on frozen berries, spinach, broccoli, and peas. I feel like I can add these easily to a meal to get some extra nutrients. Buying frozen is a great option because fruits and veggies are frozen at peak ripeness, meaning they are rich in nutrients!

What Else am I Shopping For? 

  • I am stocking up on my favorite grains, pastas, and snack foods, like rolled oats, quinoa, brown rice, pasta, rice cakes, almond flour crackers, nuts, and nut butters.

  • For meats, I am stocking up on wild-caught canned tuna and salmon. We are also getting pasture-raised organic chicken, ground turkey, and fish to freeze. 

  • For eggs and dairy, we are getting 2 dozen eggs at a time and hard cheeses that last in the refrigerator.

  • Of course, we’re getting some baking essentials like chocolate chips, almond flour, cinnamon, and maple syrup so we can make homemade treats!


Example of my weekly menu!

Example of my weekly menu!

PLAN ahead!

(Plan for your grocery run and plan for your meals!)

  • When meal planning, think about your fresh foods. Try to use produce that won’t last early in your meal plan. If you’re making a soup, stew, or curry, make a double batch so you can freeze the leftovers for a meal down the road! Share your favorite recipes with friends and family. We can all use a little inspiration now that we are cooking every meal at home!

  • Make a menu for the week to plan out what you’ll be eating using the ingredients you have! TIP: Hold on to these menus so that you can refer back when you need dinner ideas down the road!

Are you Getting Enough Sleep??

It’s March! Hopefully the winter blues are for the most part behind us and spring is near! This month, we are talking about sleep! I’ve been working a lot over the past year on trying to improve my sleep. We all know that sleep is important and getting enough of it is essential to our health (more on that later), but many of us really struggle with it! Today, I’m sharing my favorite health tips and resources with you for how to get quality sleep. 

(https://www.independent.co.uk/life-style/how-much-sleep-should-i-get-according-to-age-a7633916.html)

(https://www.independent.co.uk/life-style/how-much-sleep-should-i-get-according-to-age-a7633916.html)

Health Benefits of Getting Enough Sleep!

Did you know that humans are the only species that purposefully deprive themselves of sleep? Clearly we are not designed to do this! Without enough sleep, our brain function, immune health, muscle repair, and hormone functioning are greatly compromised! We can’t just rest when we’re dead and it’s been proven that we can’t just catch up on sleep either - that is a myth! We truly need quality sleep each and every night for sustained cognitive and physical health. 

How much sleep do we really need?

You guessed it! 8 hours. 8 hours is not just a randomly thrown out number that doctors share with you. There is actually lots of evidence backing this up! Read all about those studies here - truly fascinating stuff!


Tips to Improve your Sleep:

  1. The number one thing we can do to improve our sleep is to establish routine. When our sleep-wake cycles are off, we can have trouble falling asleep, staying asleep, waking up throughout the night, or feeling fatigued upon awakening. So what can you do? Stick to a sleep schedule with the same bedtime and wake-up-time to the best of your ability. With regularization around sleep, our bodies are able to have regulated circadian rhythms (sleep-wake cycles). 

  2. Create bedtime rituals, such as a nightly meditation, writing in a gratitude journal, reading in bed, having some calming tea…. Routine can reduce stress and anxiety and also signal to your body that it’s time to wind down.

  3. Avoid bluelight close to bed (at least 30 minutes) and get outside in the sunlight early in the morning. Artificial light before bed and not enough light in the mornings can offset your circadian rhythm.

  4. Get movement in during the day! Exercise has been shown to help you fall asleep faster and improve overall sleep quality. 

  5. Have your room sleep-ready! The ideal bedroom temperature for sleep is around 65 degrees. Do what you need to do to make your room a sleep sanctuary - ex. white noise machines, blackout curtains, bedding that you love!

  6. Avoid large meals right before bed. Allow your body time to digest before you get horizontal! 

  7. Watch your caffeine and alcohol intake! Caffeine too late in the day can disrupt sleep, as can too many alcoholic drinks. 

  8. Consider supplements, but always consult with your doctor first! Here are some that might help with sleep improvement:

    1. Melatonin - meant to be taken for a short period of time until your body is able to get into a circadian rhythm on its own - Try 0.5 mg up to 3 mg two hours before bed for 1-2 weeks. 

    2. Magnesium Glycinate - this mineral has been shown to help you fall asleep more quickly and help you sleep deeply. Try a supplement an hour before bed for best results.

    3. Tart Cherry Juice - tart cherries are rich in melatonin, plus they are rich in antioxidants. Try 4 ounces before bed.


Check out my Bedtime Sleep Smoothie made with tart cherry juice for a delicious pre-bedtime snack!

Sources and Additional Reading:

https://thewholejourney.com/circadian-rhythm/

https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en#t-1141255

https://getpocket.com/explore/item/how-many-hours-of-sleep-do-you-actually-need

https://www.sleepfoundation.org/articles/healthy-sleep-tips

https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep 

https://www.sleephealthfoundation.org.au/pdfs/CaffeineAlcohol-0713.pdf

Toby’s Tips for Healthy Eating in the Winter Months

HAPPY 2020!! Hope you had a wonderful holiday and that you are gearing up for this new year. With the start of a new year, you can look at it as an opportunity to reflect and set some goals. What went well for you in 2019? What were some healthy habits you established? Is there one or two you want to prioritize as you head into this new year?

Many people start off the new year strong, with specific goals in mind. I remember last year, my yoga studio was jam-packed throughout the month of January. After about six weeks, the classes were back to their normal size. We have to be careful when setting goals because when they are too grand and unreachable, it makes us feel like we’ve failed.

Therefore, a tip I have for when you thinking about resolutions for this new year is to start small and be realistic. For example, if meditation is something you’d like to work on, can you try a 2 minutes morning breathing meditation 2x a week? You can always build up from there! 

Many people start the new year with a goal to eat healthier. I highly encourage and support this goal, and I also want to help make that easier for you! Here are some tips for how to eat healthy, nourishing meals this winter. Read on for my tips for healthy eating in the winter months!

Toby’s Tips for Healthy Eating in the Winter Months:

Load up on those citrus fruits, like navel oranges, blood oranges, and grapefruit!

Load up on those citrus fruits, like navel oranges, blood oranges, and grapefruit!

  1. Load up on vegetables and fruits to provide your body with the vitamins and nutrients it needs. Plus all of those antioxidants that are found in fruits and veggies will keep your immune system in good shape! Try adding fruit to your morning oatmeal, having some citrus fruits as a snack or in your salad, and adding roasted veggies to your grain bowls.

  2. Eat warm, nourishing dishes, like oatmeal, grain bowls, soups and stews. Having cooked food can help improve digestion and saves our internal energy for warming up our body rather than our food. 

  3. Make big batches of whatever it is you’re cooking! With shorter and colder days, sometimes we’re less motivated and resort to a quick + easy fix. By having leftovers easy to reach for, you can have nourishing and delicious lunches and dinner at your fingertips!

Some of my favorite winter recipes from food bloggers:

Breakfast:

Soups/Stews:

Happy cooking and happy 2020!!

Toby's 10 Grocery Shopping Tips

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The best thing you can do to improve your health in my opinion is to stock your kitchen with foods and ingredients that will nourish your mind and body. Research has proven that our health is greatly at risk when we consume the Standard American Diet (SAD), which consists of highly processed foods, foods high in sugar, pre-packaged foods, fried foods, refined grains and oils, and processed meats. We also know that when we eat a diet rich in whole, real foods, we are providing the cells, muscles, and tissues with the nutrients they need to provide us with energy, a strong immune system, and sharp cognitive functioning. So what can you do to make sure you have these nutrient-dense foods in your refrigerator and pantry ready to go? Read on for my grocery shopping tips that will benefit your health and your wallet :)

Toby’s 10 Grocery Shopping Tips:

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  1. Plan ahead and make a list! Think about meals/snacks before you go. For example, for snacks I will have apples, nuts, hummus, carrots, and cucumber - then write out ingredients you will need. Ask yourself if you need any pantry staples, like brown rice, oats, olive oil, seasonings, canned beans, or canned wild caught fish. Keep it organized so you’re not aimlessly wandering the aisles. 

  2. Don’t shop when hungry! You will be more likely to stick with your plan (and not give into processed junk foods), which will save time, energy, and money.

  3. Walk the perimeter of the grocery store. That’s where the ingredients that need to be refrigerated are held. There you will find fruits, vegetables, eggs, and other items that are fresh. Fresh generally means healthier! Most foods in the inner aisles are highly processed with chemicals and other additives that keep them shelf stable. Many are also high in sugar and have long ingredient lists. These are the foods lead to inflammation many health issues. 

  4. If you have time, go to the store multiple times in a week. This way, your produce won’t go bad and be wasted. It’s less stressful to pop into a store a few times a week with a short list. It also requires less planning ahead. 

  5. Review the EWG’s guide to the “Clean 15” and “Dirty Dozen” when buying fruits and vegetables. Here you’ll learn which fruits and vegetables to prioritize spending the extra money to buy organic. Buying organic means you’re limiting the amount of pesticides you’re ingesting!

  6. Look for frozen fruits and veggies. Frozen produce is picked at peak ripeness and is then flash frozen to seal in the nutrients. Plus, they are often cheaper and you don’t have to worry about them going bad (at least not for a while).

  7. Buy quality meats and buy less of it! We have become a culture where we feel like we need meat at every meal. We don’t! We can get protein from many other sources like: quinoa, beans, nuts, lentils, and eggs. When buying animal protein, look for these labels to reduce the amount or hormones and antibiotics you are consuming: organic, pasture-raised, grass-fed, and wild-caught.

  8. Shop in Bulk! Ingredients like nuts, flours, seeds, and grains are often much cheaper in bulk than in pre-packaged containers. You can also bring your own containers to reduce plastic usage too!

  9. Be flexible. If you wanted to make a recipe with butternut squash but it’s much more expensive than anticipated (likely because it isn’t in season) or the store doesn’t have it, substitute with a similar vegetable like sweet potato.

  10. Visit your local farmer’s market when you can. Buying locally will provide you with the most nutrient-dense produce since the moment a fruit or vegetable is picked, it starts losing its nutrients (a process called “respiration”). Additionally, the amount of energy and carbon emissions resulting from the efforts of shipping produce great distances are taxing on the environment. Another benefit: at the end of the day, farmers are often selling their fresh produce at discounted prices.

Tips for Healthy Travel

Summer is here and with that means lots of vacation and travel! While travel can be amazing - it can be a time to see and reconnect with friends and family or explore a new place - it can also mean long plane rides, overindulgence, and adjusting to new schedules. That is why I have put together these travel tips to help you stay healthy this summer when traveling!

It all starts at the airport, so here are my flying travel tips for optimal health:

  • Drink water! 

    • Flying dries us out - with altitude and low humidity levels within the cabin, we quickly become dehydrated. Therefore, we need to drink more water than we normally would in order to stay hydrated and to avoid headaches, fatigue, and dry skin. Pack a large empty water bottle to fill up at the airport and don’t be shy to ask your flight attendant for multiple cups of water during your flight.

  • Bring a healthy meal and healthy snacks for your travel day!

    • It is incredibly challenging to find a healthy meal at the airport. Finally there are some better options (Like Napa Farms or Plant at SFO), but I think it’s always safer to pack something from home, where you know exactly which ingredients were used. Try my cucumber, red pepper, corn, and black bean salad over a handful of greens with ½ an avocado and a lime wedge - drizzle with olive oil and a pinch of sea salt. It will last for a few hours at least!

    • If you need to buy snacks at the airport, look for snacks that have 5 or fewer ingredients and are ingredients you recognize and know are minimally processed (like Epic Bars and jerkeys, RX Bars, and Go Macro bars). Better yet, back your own snacks- like energy balls, trail mix, fruit, seed crackers + hummus, Nana Joe’s granola bars, Go Raw sprouted seeds and crackers.

  • Up your Vitamin C intake! 

    • Boost your immune system and fight airborne germs! I recommend taking a vitamin C supplement on your travel day and even when in a new place, where you might be around some new and different germs.


What if I am changing time zones?

Hiking in Norway!

Hiking in Norway!

  • Do your best to adjust your circadian rhythm to the new time zone - ideally arrive in the morning and get outside into the sunlight. You may want to try taking melatonin at night (your sleep hormone) to help you fall asleep.

  • Try to get some exercise before traveling and get as much movement as you can while on the plane - walk up and down the aisle every so often. Exercise in combination with natural sunlight stimulates the release of the hormone serotonin to improve mood and wakefulness.

  • Stay hydrated, eat healthy, fiber-rich, plant-based foods, and avoid processed foods and sugar while traveling to keep you more regular, alert, and energized



Tips for being on “vacation mode” while staying focused on your overall health:

You shouldn’t feel like you need a vacation from your vacation :)

  • Start your mornings with a healthy breakfast, full of protein, healthy fats, and fiber. This will give you the energy you need to explore and go about your day. Plus, you willmore likely make better choices at future meal times. 

  • Try to eat a meal based on whole/real foods at least once a day - with lots of veggies, fruits, whole grains, good protein. Research grocery stores and healthy cafes/restaurants before you go!

  • Follow the 90/10 or 80/20 rule, which means 90% (or 80%) of the time you stick with a plan of eating nourishing, nutrient-dense foods that will support your health. Then 10 % (or 20%) of the time, you can indulge and not worry about what you’re consuming. This way you can still enjoy food and culture when exploring a new place without feeling terrible. 

  • Stay hydrated (bring a water bottle with you wherever you go) and try not to overdo it with the alcohol intake. When drinking, avoid those super sugary cocktails. You’ll feel so much better!

  • Walk a lot!! When traveling to a new place, choose the walking route as often as possible, rather than hopping in a cab - it’ll save $, you’ll get to see more of a place that way, and you’ll be getting in movement!


For more tips, check out some of these resources below: