December 2022

Healthy Resolutions for The New Year

As the new year approaches, it’s time to start thinking about some of our healthy resolutions that we want to keep in 2023. Becoming a healthier version of ourselves is something that many of us strive for all year round and setting achievable goals can help make this easier. But how do you actually go about making successful healthy resolutions? This post will cover the basics of what you should know before starting your journey towards creating healthier habits, as well as providing tips on how to stay motivated and make sure your resolution lasts through 2023!

A Healthier You New Year Basics

The first step towards achieving your health goals is understanding where you currently stand. Take inventory of where your diet and exercise are now, so you can have a clear idea of where you want to go. Setting realistic goals that can be broken down into smaller, achievable steps is key. Write out your goal and include the actions you plan to take in order to reach it. With any resolution, it’s important to keep in mind that progress is not linear; sometimes it will be slower than expected, while other times it will move faster. Remind yourself that this is normal and focus on the small improvements each day!

Do’s and Don’ts of New Year’s Resolutions

When making your resolution, make sure they are specific enough so they can actually be achieved—for example ‘exercise more’ should be changed to ‘go for a 30-minute jog three times a week.’ Additionally, it’s important to set achievable goals; resolutions should be something you can actually do and not too extreme or far-fetched.

Make sure your resolution is realistic based on the time, resources, and support systems you have available. Don’t forget to break it down into smaller tasks that are easier to achieve so that you can start seeing results sooner!

It’s All About Small, Continuous Changes

The key to making changes stick is small steps—small goals that can be completed in a short amount of time lead to big wins over time. Identify one area where you want to make a change, whether this is your diet, exercise habits or lifestyle choices. Then work on breaking it down into smaller tasks that you can complete each day. Celebrate the small wins and track your progress—this will help keep you motivated to achieve your goal!

Mind and Physical Resolutions

It’s important to remember that resolutions don’t just have to be physical goals; they can also include mental health goals. Make sure you’re taking time for yourself to relax, reflect, and recharge. Prioritize activities like reading, listening to music or podcasts, meditating and journaling—all of which can help lower stress levels and increase happiness.

Celebrate All Wins

No matter how big or small the win may be, make sure you take a moment to celebrate! Whether it’s a new healthy habit you’ve been able to stick to for a week or the fact that you’ve made it through another day, each success should be acknowledged and appreciated.

Creating healthy resolutions is an important part of being able to make real and lasting changes in your life. By understanding your starting point and setting achievable goals, breaking them down into smaller tasks and celebrating all wins – big or small – you are taking the first steps towards creating healthier habits that will last well into 2023! Good luck on your journey towards becoming a healthier version of yourself!

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Your Healthy Eating Guide for This Holiday Season

The holidays are a time for celebrating and enjoying family, friends, and delicious food. But all that indulgence can add up quickly if we’re not careful—especially when it comes to our waistline! This doesn’t mean you have to miss out on the fun of holiday feasting. With these tips for healthy eating this holiday season, you can enjoy your favorite dishes without sacrificing nutrition or your health.

Healthy Feasting Basics

One of the best ways to make sure you keep your diet in check is by focusing on balanced meals. Aim to fill up half of your plate with vegetables, a quarter with lean protein sources like fish or chicken and the other quarter with starchier items like whole grains or sweet potatoes. Cutting down on processed foods and added sugars is also important. When it comes to drinks, try to limit your intake of sugary sodas and opt for water or herbal tea instead.

Smart Substitutions

It can be tough knowing which ingredients should stay and which should go when making traditional recipes healthier. Using substitutes like Greek yogurt in place of sour cream, low-fat cheese instead of regular cheese, and whole wheat flour rather than all-purpose flour are great ways to cut back on fat and calories without sacrificing taste. You can also experiment with healthy oils like olive oil, avocado oil, coconut oil, or nut butter for baking instead of butter or margarine.

How To Be Gluten Free and Still Enjoy Holiday Meals

Those with gluten sensitivities can still make their favorite holiday dishes without compromising on taste. Instead of traditional wheat flour, use gluten-free options such as almond or coconut flour. You can also substitute quinoa, buckwheat, or amaranth for other grains like oats or barley. If you’re baking your own treats, make sure to check the ingredients list to ensure they don’t contain any hidden sources of gluten.

Drinking Basics

Alcoholic beverages are a staple at many holiday gatherings—but it’s easy to overindulge if you’re not careful! Choose drinks with fewer calories and sugar whenever possible, such as wine spritzers, vodka soda or light beer. Make sure to drink plenty of water in between each alcoholic beverage and don’t forget to pace yourself—sipping on your drinks slowly will help you avoid drinking too much.

Avoid These Foods

In addition to limiting processed foods, it’s important to stay away from unhealthy fats like trans fats and saturated fats found in fried foods and baked goods. Refined carbohydrates should also be avoided since they can spike blood sugar levels and lead to weight gain. Additionally, limit the amount of salt that is added when cooking dishes—too much sodium can cause fluid retention leading to bloating.

Be Sure to Include These Items to Your Holiday Meals

Include plenty of colorful fruits and vegetables, such as peppers, carrots, kale, apples and oranges. Add lean sources of protein like fish, eggs and poultry. Whole grains like quinoa or brown rice can also make a great addition to your holiday menu. And don’t forget about healthy fats—avocado, nuts and seeds are all good choices when you’re preparing your meals.

The holidays are the perfect time for gathering with family and friends for some delicious feasting. But it doesn’t have to be an unhealthy affair! By following these tips for healthy eating this holiday season, you can enjoy all your favorite dishes without sacrificing nutrition or your health. With just a few simple swaps, you can make any meal healthier and more enjoyable. Happy feasting!

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

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Gluten Free Can Be Easy!

Gluten is a type of protein found in wheat, rye and barley. For some people, consuming gluten can cause health problems. If you have celiac disease, for example, eating gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Here are some tips on how to incorporate a gluten free diet:

Why Go Gluten Free?

If you have celiac disease or non-celiac gluten sensitivity, you need to avoid gluten to stay healthy. For some people, avoiding gluten can also help with digestive issues, fatigue or other symptoms.

What Does Gluten Free Do to Your Body?

For people with celiac disease, consuming gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

Best Gluten Free Foods to Incorporate into Your Diet

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

    • Sweet Potatoes: Sweet potatoes are a nutrient-rich food that are naturally gluten-free. They’re a good source of fiber, vitamins A and C, and potassium.
    • Fruits and Vegetables: Fresh fruits and vegetables are always a good choice for a healthy, gluten-free diet. There are many fruits and vegetables that are naturally gluten-free, such as apples, bananas, oranges, carrots, and potatoes.
    • Beans and Legumes: Beans and legumes are a good source of protein and fiber. They’re also naturally gluten-free. Some examples include black beans, kidney beans, lentils, and chickpeas.
    • Nuts and Seeds: Nuts and seeds are a healthy, gluten-free option. They’re a good source of healthy fats, fiber, and vitamins and minerals. Some examples include almonds, cashews, pumpkin seeds, and sunflower seeds.
    • Gluten-Free Flours: There are many types of gluten-free flours that can be used in place of wheat flour. Examples include almond flour, coconut flour, and rice flour.
    • Meats: Most meats, including beef, chicken, pork, and fish, are naturally gluten-free.

Why Can’t People with Celiac’s Disease Eat Gluten?

Celiac disease is an autoimmune disorder that affects the digestive system. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. This can lead to damage of the lining of the small intestine and problems with absorption of nutrients from food.

General tips

Here are some general tips for following a gluten-free diet:

• Read Labels Carefully: Gluten can be found in many processed foods, so it’s important to read labels carefully. Look for products that are labeled “gluten-free,” “certified gluten-free” or “made with no gluten-containing ingredients.”

• Avoid Cross-Contamination: When preparing food at home, be careful to avoid cross-contamination. Use separate cutting boards and knives for gluten-containing and gluten-free foods and wash your hands thoroughly after handling gluten-containing foods.

• Be Aware of Hidden Sources of Gluten: Gluten can be found in many unexpected places, such as in medications, lipstick and playdough. When in doubt, check with the manufacturer to see if a product contains gluten.

Following a gluten free diet can be healthy and delicious! With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Download My Gluten-Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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Dark Colored Foods to Give You More Energy

Feeling tired can zap your energy and make it hard to concentrate or focus on tasks. If you are struggling with fatigue, consider making some dietary changes. Adding certain dark colored foods to your diet can help improve energy levels and fight fatigue.

Top 10 Dark Colored Foods That Can Help You Fight Fatigue

1) Blackberries – Blackberries are a great source of Vitamin C. They also contain ellagic acid, which has been shown to boost energy levels and fight fatigue.

2) Blueberries – Like blackberries, blueberries are also a great source of Vitamin C. Blueberries have also been shown to improve cognitive function and memory.

3) Cherries – Cherries are a good source of antioxidants. They also contain melatonin, which can help regulate your sleep cycle and improve sleep quality.

4) Coffee – Coffee is a great way to get a quick energy boost. It contains caffeine, which can improve alertness and focus.

5) Dark Chocolate – Dark chocolate is a good source of magnesium. Magnesium deficiency has been linked with fatigue and tiredness.

6) Black Beans – Black beans are a great source of protein and fiber. They can help improve energy levels and keep you feeling full longer.

7) Pomegranates – Pomegranates are a good source of antioxidants and Vitamin C. They have also been shown to improve blood circulation.

8) Beets – Beets are a good source of iron. Iron deficiency can lead to fatigue and tiredness.

9) Sweet potatoes – Sweet potatoes are a good source of Vitamin B6. Vitamin B6 is necessary for the production of energy in the body.

10) Black Rice – Black rice is a good source of iron. It also contains anthocyanins, which are antioxidants that can help improve circulation and fight fatigue.

Ways to Incorporate Dark Colored Foods Into Your Diet

There are many ways to incorporate dark colored foods into your diet. Here are a few suggestions:

a) Add blackberries, blueberries, or cherries to your morning oatmeal or yogurt.

b) Enjoy a cup of coffee or tea with breakfast or as a mid-morning snack.

c) Add dark chocolate to your afternoon break time routine.

d) Make a nutrient-rich smoothie for a quick snack or pre-workout energy boost. Add kale, spinach, or tomatoes to your smoothie.

e) Enjoy a pomegranate as a mid-afternoon snack.

f) Add sweet potatoes to your dinner menu. Sweet potatoes can be roasted, baked, or mashed.

g) Add tomatoes to your lunchtime salad or sandwich.

Selecting the Best Dark Colored Foods

When selecting dark colored foods, look for fresh, unprocessed options. Fresh fruits and vegetables are always the best choice. If you are buying packaged foods, check the ingredient list to make sure there are no added sugars or artificial ingredients.

If you are not able to get enough dark colored foods in your diet, there are supplements available that can help. Look for supplements that contain vitamins C, E, and B6, as well as magnesium. These nutrients have been shown to improve energy levels and fight fatigue.

Making small dietary changes can have a big impact on your energy levels. Adding dark colored foods to your diet is a simple way to help improve energy and fight fatigue. Try incorporating some of these foods into your diet and see how you feel.

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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