When things change, adjust the plan: a new clock, a road trip, a holiday and a recall

No fresh start needed. Just an adjustment.

This week, a lot is changing for me. The clocks just fell back. I'm packing for nationals in Wellington, Florida, where my mom and I play the USTA National Family Clay Court Championships, Nov 6 to 9. And Thanksgiving is right around the corner.

When life shifts like this, it's tempting to drop the plan and promise yourself a fresh start on Monday, or in January. You don't need a fresh start. You need a small adjustment, and then you keep going.

We played on grass in 2001. This week, it's clay. It's fun being active with my mom.

Here are the adjustments I'm making this week, and how you can make them too.

A new clock: sleep, fuel and after-work workouts

Sleep. The American Academy of Sleep Medicine (AASM) suggests a simple way to take the extra hour: wait to change your clocks until you're getting ready for bed, go to bed at your usual time, and wake up at your usual time. Then keep that earlier bedtime going.

Fuel. The AASM also suggests moving routines like mealtimes to the new schedule. My pre-workout food follows my workout, not the clock.

After-work workouts. If you train after work, lunch was hours ago. Your afternoon snack is your pre-workout fuel. The Human Performance Resource Center (HPRC) gives these general guidelines:

• Training for under an hour: a small, carb-rich snack 30 to 60 minutes before.
• Training for over an hour: carbs 1 to 4 hours before.
• Before a shorter session, skip high-fat and high-fiber foods so it's easier to digest.

My quick pick after work is a Larabar. It's dates and dried fruit, easy on my stomach. Flavors vary, so read the label for your allergies. (Not sponsored, just a good find.)

Be seen. Sunset now comes an hour earlier by the clock, so after-work runs and rides move into the dark. NHTSA's advice for people on foot: wear reflective materials or carry a light at night.

Some strength beats none

The American College of Sports Medicine (ACSM) updated its strength training guidelines in 2026, the first big update since 2009. The short version:

• Train every major muscle group at least twice a week. I recommend 2 to 3.
• Showing up matters most. Going from no strength training to some is the main goal for most adults.
• Bands, bodyweight and home workouts count.
• For average healthy adults, training to failure, machines vs. free weights and complex programs didn't consistently change results. Pick the plan you'll stick with.

So when your week gets busy, don't skip it. Shorten it, or do it at home. If you have an injury or a medical condition, check with your doctor first.

When the label is wrong: check your pantry

Reading every label is step one. But an allergy recall means the allergen is in the food and not on the label, so even a careful label check couldn't have caught it. Here are the newest allergy recalls from the FDA's notices:

1. WinCo Foods brand Hoagie Rolls: undeclared sesame. 16 oz bag, UPC 2-70552-00649-2, best-by dates from 9/10/2026 to 11/3/2026. Sold at WinCo stores in CA, ID, MT, NV, OR, UT and WA. Announced Oct 22. No illnesses reported.
2. H-E-B Backyard BBQ Chop Salad Kit (made by Taylor Farms): possible undeclared soy and tree nuts (almonds). 13.4 oz bag, UPC 041220300457, best-by Oct 30, 2026. Sold at H-E-B stores in Texas. Announced Oct 27. No reactions reported.
3. Saint Francis frozen pizzas (Pepperoni, Plain Cheese, Supreme, and Mushroom and Onion): undeclared soy. Sold at stores in the Cincinnati area of Ohio and northern Kentucky, and online at cincyfavorites.com. Announced Oct 1. No illnesses reported.

Already bought one? If you or someone in your house has that allergy, don't eat it. Check the recall notice for refund steps (WinCo and H-E-B both say you can return the product to the store for a refund). If the notice doesn't say, ask the store where you bought it. If someone has a reaction, follow the emergency plan from your doctor.

On the road: the basics come with me

Travel changes everything around you. My plan comes with me.

Carry-on only. My luggage has been lost a handful of times, so I don't check a bag, even overseas. My morning shakes (they're how I start my day), my match snacks, my supplements and my medicine all ride with me, in case a flight or a bag is delayed. I don't try new foods during a tournament, so having the basics with me gives me peace of mind. Most other food I can get once I'm there.

In the US, know the powder rule: TSA says powders over 12 oz in a carry-on may need extra screening, and if it can't be resolved, they won't be allowed. Single servings or smaller containers make it easier.

A kitchen, even overseas. I always book a place with a kitchen, buy groceries and cook my own food. It saves money, and it's safer. This trip, my plan is a Kevin's meal plus frozen veggies and potatoes from the store.

In the US, I only eat out at a 100% gluten-free restaurant or bakery. Anything else isn't worth the risk for me. Italy is different. Restaurants in the Italian Celiac Association's (AIC) program train their staff, follow AIC's gluten-free guidelines and get inspected at least once a year. You can find them with the AIC Mobile app.

That's my rule for my allergies. Yours may look different, and a gluten-free place can still use other allergens, so ask.

Thanksgiving: plan your plate now

I host Thanksgiving. With multiple food allergies, hosting is how I make sure it's safe. Plus, I like cooking. Everything in these photos is gluten-free: turkey, stuffing, mashed potatoes, cranberry sauce and veggies wrapped in bacon.

Not hosting? FARE (Food Allergy Research & Education) has simple tips:

• Going as a guest: call your host ahead to learn the menu, explain your allergies and offer to bring a dish you trust. Eat before you go, so you're not snacking on food that hasn't been confirmed safe.
• Hosting: ask guests about food allergies ahead of time. Read every label, every time, especially packaged meats, where seasonings can hide allergens. Save the labels or take photos to share, and label each dish.
• At the table: clean surfaces well, use a separate dish and serving spoon for safe food, and let guests with allergies serve themselves first.

And carry your emergency medication the way your doctor told you.

Your one next step

Pick one thing that changed for you this week: the clock, your schedule, a trip, a holiday. Then make one adjustment for it, instead of dropping the plan. Progress over perfection. Just 1% better, because small gains add up over time.

Want a plan that flexes with your training, your schedule and your food allergies? Book a 30-minute Nutrition QuickStart and we'll see if we're a good fit.

Not medical advice. This is my experience as a Board Certified Holistic Health Practitioner.

Disclosures: Larabar and Kevin's Natural Foods: not sponsored, not affiliated.

Sources

• American Academy of Sleep Medicine, Fall back to an earlier bedtime as daylight saving time ends: sleepeducation.org
• American Academy of Sleep Medicine, Daylight Saving Time (June 3, 2025): sleepeducation.org
• Human Performance Resource Center, Guide to Nutrient Timing: Basics (Nov 12, 2019): hprc-online.org
• NHTSA, Everyone Is a Pedestrian (DOT HS 811 785, June 2013): nhtsa.gov
• American College of Sports Medicine, 2026 resistance training guidelines update: acsm.org
• FDA, WinCo Foods allergy alert (Oct 22, 2026): fda.gov
• FDA, Taylor Farms recall of H-E-B Backyard BBQ Chop Salad Kit (Oct 27, 2026): fda.gov
• FDA, Saint Francis Apizza recall (Oct 2026): fda.gov
• TSA, What is the policy on powders?: tsa.gov
• AIC, The national Alimentazione Fuori Casa (AFC) program: toscana.celiachia.it
• FARE, Tips and Takeaways for Your Teal Thanksgiving: foodallergy.org