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{"id":1007844556847,"title":"How to stay healthy during the Holiday Season!","handle":"how-to-stay-healthy-during-the-holiday-season","description":"\u003cp\u003e\u003cspan style=\"font-size: 18px;\"\u003e\u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cspan style=\"text-align: left; color: #000000; text-transform: none; text-indent: 0px; letter-spacing: normal; font-family: ProximaNovaLight,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-style: normal; font-variant: normal; text-decoration: none; word-spacing: 0px; display: inline !important; white-space: normal; orphans: 2; float: none; -webkit-text-stroke-width: 0px; background-color: transparent;\"\u003eHeather DiBiasi, MS RDN\u003c\/span\u003e\u003c\/a\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHalloween has passed, and this means it's just the beginning of holiday season! This is typically the time of year where people fall off track with their health goals. Here are four tips to stay on track during the holiday season!\u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003e\u003cstrong\u003eUp your water intake\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eI can’t stress this enough! Water is not only essential for every process in our body, but it helps us feel energized. Coffee may wake up your mind, but water wakes up your body. So start your day with 1-2 cups of water since we dehydrate overnight to rehydrate yourself and feel energized. You want to consume a today of ½ your body weight in oz of water throughout the day.\u003c\/p\u003e\n\u003cp\u003eFor example: If you weight 120#\u003c\/p\u003e\n\u003cp\u003e120\/2= 60 {you should have about 60 oz water per day}\u003c\/p\u003e\n\u003cp\u003eIn cups, all you would do is divide that by 8- so that’s minimum of 7.5 (would round up to 8) glasses of water.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/water_large.jpg?v=1541630565\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eUp your veggie intake!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSo here I’m talking about non-starchy vegetables like broccoli, cauliflower, zucchini, kale, spinach, radish, cucumbers, tomatoes, etc.  They are loaded with water and fiber to make you feel full, an essential part of weight maintenance, loss or just feeling satisfied, and they can help prevent disease. A serving of veggies is ½ cup cooked or 1 cup raw. Fill up at least half your plate for lunch and dinner with vegetables and if you can have them with breakfast that’s a great bonus! Of course, this doesn’t have to be every single meal every single day, although that would be great! Just try to follow this guideline most often.\u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/broccoli_f8c17bd0-d169-46b4-b174-9eaea390b947_large.jpeg?v=1541628410\"\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003e\u003cstrong\u003eMove at least 30 minutes per day\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis doesn’t have to be the gym or going for a run, although it can be! It can also be walking your dog, bike riding, yoga at home, walking around the building at lunch, taking the stairs or parking your car farther away at work (these things add up). So get your blood pumping a little bit with some movement.  \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eMake sleep a priority\u003c\/strong\u003e\u003c\/p\u003e\nI know when I’m not well rested I feel much less productive throughout the day and less energetic but also some studies have shown not sleeping can make you feel hungrier the next day. We know when we don’t sleep well we don’t feel great and it can also lead to poor food choices whether that’s related to hunger hormones or feeling like you need a pick me up to feel energized. Shut your electronics off and start to wind down when it starts to get late. What's also helpful is to make a scheduled bedtime for yourself and stick to it!\n\u003ch6 style=\"background-color: transparent; box-sizing: border-box; color: #282727; font-family: ProximaNovaLight; font-size: 17px; font-style: normal; font-variant: normal; font-weight: bold; letter-spacing: normal; line-height: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 15px 0px 15px 0px;\"\u003e\u003cspan style=\"box-sizing: border-box; color: #666666; padding: 0px; margin: 0px;\"\u003e\u003cstrong style=\"box-sizing: border-box; font-weight: bold; padding: 0px; margin: 0px;\"\u003eAbout the Author \u003c\/strong\u003e\u003c\/span\u003e\u003c\/h6\u003e\n\u003cp\u003e\u003cspan style=\"margin: 0px; padding: 0px; color: #000000; box-sizing: border-box;\"\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her \u003cstrong\u003e\u003ca href=\"https:\/\/www.youtube.com\/watch?v=4cZrxsa8DgU\u0026amp;app=desktop\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eYouTube channel\u003c\/a\u003e\u003c\/strong\u003e, \u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003c\/strong\u003e and \u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003c\/strong\u003e for more nutritional tips and information!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"margin: 0px; padding: 0px; color: #000000; box-sizing: border-box;\"\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heatherbioshot_a26a5eac-d622-4b30-92b9-f734054bba04_large.jpg?v=1535861112\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003ch6 style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: ProximaNovaLight,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 18px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px 0px 10px 0px;\"\u003e\u003c\/h6\u003e","published_at":"2018-11-07T13:58:40-08:00","created_at":"2018-11-07T14:03:24-08:00","vendor":"GlutenfreeGlobalicious Magazine","type":"GF Nutrition","tags":[],"price":0,"price_min":0,"price_max":0,"available":true,"price_varies":false,"compare_at_price":null,"compare_at_price_min":0,"compare_at_price_max":0,"compare_at_price_varies":false,"variants":[{"id":9686156738607,"title":"Default Title","option1":"Default Title","option2":null,"option3":null,"sku":"","requires_shipping":true,"taxable":false,"featured_image":null,"available":true,"name":"How to stay healthy during the Holiday Season!","public_title":null,"options":["Default Title"],"price":0,"weight":0,"compare_at_price":null,"inventory_management":"shopify","barcode":""}],"images":["\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/produce.jpg?v=1541633241"],"featured_image":"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/produce.jpg?v=1541633241","options":["Title"],"content":"\u003cp\u003e\u003cspan style=\"font-size: 18px;\"\u003e\u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cspan style=\"text-align: left; color: #000000; text-transform: none; text-indent: 0px; letter-spacing: normal; font-family: ProximaNovaLight,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-style: normal; font-variant: normal; text-decoration: none; word-spacing: 0px; display: inline !important; white-space: normal; orphans: 2; float: none; -webkit-text-stroke-width: 0px; background-color: transparent;\"\u003eHeather DiBiasi, MS RDN\u003c\/span\u003e\u003c\/a\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHalloween has passed, and this means it's just the beginning of holiday season! This is typically the time of year where people fall off track with their health goals. Here are four tips to stay on track during the holiday season!\u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003e\u003cstrong\u003eUp your water intake\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eI can’t stress this enough! Water is not only essential for every process in our body, but it helps us feel energized. Coffee may wake up your mind, but water wakes up your body. So start your day with 1-2 cups of water since we dehydrate overnight to rehydrate yourself and feel energized. You want to consume a today of ½ your body weight in oz of water throughout the day.\u003c\/p\u003e\n\u003cp\u003eFor example: If you weight 120#\u003c\/p\u003e\n\u003cp\u003e120\/2= 60 {you should have about 60 oz water per day}\u003c\/p\u003e\n\u003cp\u003eIn cups, all you would do is divide that by 8- so that’s minimum of 7.5 (would round up to 8) glasses of water.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/water_large.jpg?v=1541630565\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eUp your veggie intake!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSo here I’m talking about non-starchy vegetables like broccoli, cauliflower, zucchini, kale, spinach, radish, cucumbers, tomatoes, etc.  They are loaded with water and fiber to make you feel full, an essential part of weight maintenance, loss or just feeling satisfied, and they can help prevent disease. A serving of veggies is ½ cup cooked or 1 cup raw. Fill up at least half your plate for lunch and dinner with vegetables and if you can have them with breakfast that’s a great bonus! Of course, this doesn’t have to be every single meal every single day, although that would be great! Just try to follow this guideline most often.\u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/broccoli_f8c17bd0-d169-46b4-b174-9eaea390b947_large.jpeg?v=1541628410\"\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003e\u003cstrong\u003eMove at least 30 minutes per day\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis doesn’t have to be the gym or going for a run, although it can be! It can also be walking your dog, bike riding, yoga at home, walking around the building at lunch, taking the stairs or parking your car farther away at work (these things add up). So get your blood pumping a little bit with some movement.  \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eMake sleep a priority\u003c\/strong\u003e\u003c\/p\u003e\nI know when I’m not well rested I feel much less productive throughout the day and less energetic but also some studies have shown not sleeping can make you feel hungrier the next day. We know when we don’t sleep well we don’t feel great and it can also lead to poor food choices whether that’s related to hunger hormones or feeling like you need a pick me up to feel energized. Shut your electronics off and start to wind down when it starts to get late. What's also helpful is to make a scheduled bedtime for yourself and stick to it!\n\u003ch6 style=\"background-color: transparent; box-sizing: border-box; color: #282727; font-family: ProximaNovaLight; font-size: 17px; font-style: normal; font-variant: normal; font-weight: bold; letter-spacing: normal; line-height: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 15px 0px 15px 0px;\"\u003e\u003cspan style=\"box-sizing: border-box; color: #666666; padding: 0px; margin: 0px;\"\u003e\u003cstrong style=\"box-sizing: border-box; font-weight: bold; padding: 0px; margin: 0px;\"\u003eAbout the Author \u003c\/strong\u003e\u003c\/span\u003e\u003c\/h6\u003e\n\u003cp\u003e\u003cspan style=\"margin: 0px; padding: 0px; color: #000000; box-sizing: border-box;\"\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her \u003cstrong\u003e\u003ca href=\"https:\/\/www.youtube.com\/watch?v=4cZrxsa8DgU\u0026amp;app=desktop\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eYouTube channel\u003c\/a\u003e\u003c\/strong\u003e, \u003cstrong\u003e\u003ca href=\"https:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003c\/strong\u003e and \u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003c\/strong\u003e for more nutritional tips and information!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"margin: 0px; padding: 0px; color: #000000; box-sizing: border-box;\"\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heatherbioshot_a26a5eac-d622-4b30-92b9-f734054bba04_large.jpg?v=1535861112\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003ch6 style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: ProximaNovaLight,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 18px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px 0px 10px 0px;\"\u003e\u003c\/h6\u003e"}

How to stay healthy during the Holiday Season!

Heather DiBiasi, MS RDN

Halloween has passed, and this means it's just the beginning of holiday season! This is typically the time of year where people fall off track with their health goals. Here are four tips to stay on track during the holiday season!

Up your water intake

I can’t stress this enough! Water is not only essential for every process in our body, but it helps us feel energized. Coffee may wake up your mind, but water wakes up your body. So start your day with 1-2 cups of water since we dehydrate overnight to rehydrate yourself and feel energized. You want to consume a today of ½ your body weight in oz of water throughout the day.

For example: If you weight 120#

120/2= 60 {you should have about 60 oz water per day}

In cups, all you would do is divide that by 8- so that’s minimum of 7.5 (would round up to 8) glasses of water.

Up your veggie intake!

So here I’m talking about non-starchy vegetables like broccoli, cauliflower, zucchini, kale, spinach, radish, cucumbers, tomatoes, etc.  They are loaded with water and fiber to make you feel full, an essential part of weight maintenance, loss or just feeling satisfied, and they can help prevent disease. A serving of veggies is ½ cup cooked or 1 cup raw. Fill up at least half your plate for lunch and dinner with vegetables and if you can have them with breakfast that’s a great bonus! Of course, this doesn’t have to be every single meal every single day, although that would be great! Just try to follow this guideline most often.

Move at least 30 minutes per day

This doesn’t have to be the gym or going for a run, although it can be! It can also be walking your dog, bike riding, yoga at home, walking around the building at lunch, taking the stairs or parking your car farther away at work (these things add up). So get your blood pumping a little bit with some movement.  

Make sleep a priority

I know when I’m not well rested I feel much less productive throughout the day and less energetic but also some studies have shown not sleeping can make you feel hungrier the next day. We know when we don’t sleep well we don’t feel great and it can also lead to poor food choices whether that’s related to hunger hormones or feeling like you need a pick me up to feel energized. Shut your electronics off and start to wind down when it starts to get late. What's also helpful is to make a scheduled bedtime for yourself and stick to it!
About the Author 

Heather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her YouTube channel, website and Instagram for more nutritional tips and information!

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