October Wrap-Up

October Wrap-Up + Your Holiday Game Plan After 60

October was full of cozy spices, golden sunsets, and a few fun treats. On Plant Based Flex we leaned into fiber rich foods, gentle movement, and stress lowering routines that help you thrive beyond 60. Before the holiday rush begins, here is a short recap and a clear plan so you can flex your plant power all the way through New Year’s.

October at a glance

• Comfort foods that love you back: pumpkin, winter squash, pears, apples, fennel, greens, mushrooms.
• Simple treats without the crash: Pumpkin Chia Ghost Cups and dark chocolate squares with pumpkin seeds.
• Body friendly routines: earlier dinners, light evening walks, warm tea after meals, and a short stretch for hips and lower back.
• Mindset wins: more yes to community and creativity, more no to overwhelm.

Your Holiday Game Plan After 60

1) Nutrition anchors

• One plate rule: Aim for half produce, a quarter protein, a quarter smart carbs.
• Fiber first: Start meals with a small salad or veggie soup to support digestion and satiety.
• Stay steady with sweets: Pair dessert with protein or fiber. Think fruit with nut butter, or a couple squares of dark chocolate after a veggie forward meal.
• Upgrade classics:
  • Mashed potatoes → half potato and half cauliflower with olive oil and roasted garlic
  • Stuffing → more mushrooms, celery, and herbs, use broth to moisten
  • Gravy → blend sautéed onions and mushrooms with broth for a silky finish
  • Whipped cream → coconut yogurt with vanilla

2) Digestion helpers

• Slow and warm: Sip ginger or peppermint tea after meals.
• Chew well and pause: Set your fork down between bites.
• Evening cut off: Finish your last meal two to three hours before bed.
• Tummy resets: Short walk after big meals, and a gentle torso twist while seated.

3) Movement that fits real life

• Daily minimum: Ten minutes of easy mobility or a neighborhood walk.
• Joint love: Choose low impact intervals on three days each week.
• Holiday errands hack: Park a little farther and carry groceries in two lighter trips.

4) Stress and sleep

• Two minute box breathing when you feel rushed.
• Wind down stack: dim lights, warm shower, light stretch, gratitude note, cool bedroom.
• Protect mornings: simple routine of water, light movement, and protein rich breakfast.

5) Social energy

• Plan one meaningful connection each week. A phone call counts.
• Bring a dish you love to gatherings. Now you know there is a steady option on the table.
• Give yourself permission to leave earlier and rest.

Four Week Holiday Prep Plan

Week 1: Pantry and mindset

• Stock beans, broth, oats, brown rice, quinoa, canned pumpkin, frozen berries, olive oil, spices.
• Decide your personal non negotiables: water daily, movement, sleep window.

Week 2: Freezer helpers

• Make a tray of roasted veggies and freeze in flat packs.
• Prep a big pot of veggie soup and freeze in single servings.
• Freeze smoothie packs with greens and fruit.

Week 3: Light and strong

• Add two short strength sessions this week. Bands or bodyweight works.
• Test one holiday side dish makeover and save the recipe.

Week 4: Plan your plate

• Look at invitations and travel. Choose your anchor meals.
• Confirm your bring along dish and pack tea bags, nuts, or a dark chocolate bar for emergencies.

Sample “Steady Day” Holiday Menu

• Breakfast: Warm oat bowl with chia, cinnamon, and pears
• Lunch: Big salad with mixed greens, lentils, roasted sweet potato, tahini lemon dressing
• Snack: Apple slices with almond butter
• Dinner: Mushroom quinoa pilaf, garlicky green beans, side salad
• Treat: Two squares dark chocolate or a mini pumpkin chia cup

Travel and hosting tips

• Bring your water bottle and refill often.
• Keep motion in the day with stretch breaks on the hour.
• For hosting, set out a big veggie platter and a pot of soup alongside the main dishes. People love it and you will too.

Your gentle reminder

You do not need perfection. You only need a few anchors you can repeat. Water. Fiber. Movement. Sleep. A little joy every day.

Let’s enjoy the celebrations with energy, clarity, and ease. Flex your plant power and keep thriving beyond 60.

Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

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