Tips for a Strong Season

Posted on December 07 by
in Blog
With the holiday season in full swing, I'm sharing the top go-to healthy habits to help you feel both physically and mentally strong. Even if these habits are part of your routine, reminders are essential, especially when stress and lack of time can begin to get the best of you.

Implementing these into your life will have you feeling stronger and more energized for the seasonal festivities while also keeping your physical and mental health in check. If this list seems overwhelming, find one or two that resonate with you, and start there. Remember, the small but consistent things make up the recipe for a healthy life.

Tips for a Strong Season
  • Hydrate. Hydrate. Hydrate. Staying hydrated is essential during the cold holiday season. Working through your lunch to make the after-work party is just one of the many reasons you're more susceptible to being dehydrated. Make a conscious effort to fill up a water bottle. Add slices of orange or grapefruit with fresh rosemary for a flavor-infused treat. Before diving into your cup of coffee or a cocktail, start with a cup of water.
  • Eat more plants. By eating more plants, like vegetables, fruit, beans, legumes, nuts, and seeds, you're feeding your body with natural, immune-boosting foods. A few simple ideas include: make a big batch of vegetable soup to eat during the week, keep a fruit bowl on your counter and desk, stash nuts in your office desk, and experiment with more plant-based desserts.
  • Make Time to Lift Iron. Notice I didn't say just exercise. While there's no arguing the importance of regular exercise, it can be easy to forget how powerful weight lifting can be. I'm not saying you need to go and compete at the next heavy lifting championship (unless that's your thing). Still, I am suggesting including weight-bearing activities in your exercise routine. Aim to do at least 30 minutes, 3-4 times a week. Not only is weight lifting good for physical strength and bone health, but muscle mass burns more energy. The more muscle you have, the higher your metabolic burn!
  • Practice Yoga and Meditation. There is no arguing that while the holidays are a time for joy and cheer, they can also be very stressful. Carving out time to practice yoga or meditation can be beneficial to both your mind and body during the holiday season.

Yoga is an effective way to destress because it helps you disconnect from the outside world while reconnecting with your mind and body. Yoga can help manage muscle aches and pains associated with stress and long periods of sitting. The general "rule" is:  the busier you are, the more you need to meditate when it comes to meditation.

If the idea of sitting in stillness for an extended period makes you want to run, know that meditation doesn't need to be a time-consuming process. Start by letting go of any ideas on what meditation is or is not, and, instead, take 5 - 10 minutes to practice a few deep inhales and exhales. This is believed to help release worries about what you "should do" and allow you to connect with your inner wisdom on the next right step.
  • Find joy and gratitude in everyday moments. Research shows that expressing gratitude can decrease depression and anxiety while setting an overall positive tone for the day. Have fun, smile more, laugh often, and don't let the stress of the day steal the magic of the season!
What to Avoid if You Want to Feel Strong This Season
While it's important to share what you can do to feel strong this season, it's also important to give insight on what to avoid. Being aware of unhealthy habits sabotaging your mental and physical success is just as important as creating new ones.

According to Amy Morin, a psychotherapist and the author of 13 Things Mentally Strong People Don't Do, here are five things mentally strong people don't do:
  1. They don't have pity parties. Self-pity causes you to dwell on your problems and stay focused on what's not working in your life.
  2. They don't run from change. There is no denying that change is scary and challenging, but being resistant to change only prevents you from growing and evolving.
  3. They don't try to please everyone. Mentally strong people know that they cannot make everyone happy. They only lose sight of their values, goals, and purpose by attempting to do so.
  4. They don't let failure keep them from trying again. Mentally strong people understand that mistakes happen, and things don't always work out in their favor, but this doesn't stop them from trying again.
  5. They don't avoid alone time out of fear. Alone time is vital for both mental health and personal growth and development, but it can also be challenging to do. Between the fast-paced society, we live in and things always calling for our attention, quality alone time can be challenging to prioritize. However, mentally strong people don't fear alone time. Instead, they embrace it as part of the journey to self-improvement.
Featured Recipe
Strawberry Yogurt Bark


  • 2½ cups diced fresh or frozen strawberries
  • 2 cups Greek vanilla yogurt or flavor of your choice
  • ½ cup melted coconut butter


  • Line a 9½ x 13 in. rimmed baking sheet with parchment paper.
  • Add 2 cups of the strawberries, yogurt, and coconut butter to a large bowl and stir to combine. Pour the mixture onto the baking sheet and spread into an even layer.
  • Sprinkle the remaining strawberries on top. Freeze for 8 hours minimum.
  • To serve, break apart a piece of the bark and enjoy!


Cauliflower Mash..... because it only takes an extra 500 calories per day to gain 1# of fat per week...

Posted on November 24 by
in Blog
1 large head cauliflower cut into florets
3 tablespoons butter
3 tablespoons sour cream
6 cloves garlic divided
Salt and black pepper to taste
Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes until tender. Alternatively, boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
In the same pot, heat the butter over medium high heat. Sauté garlic until fragrant (about 1 minute).
Blend cauliflower and garlic in a food processor on high setting until smooth. You may need to do this in batches of two or three, depending on the size of your processor.
Transfer blended cauliflower into the pot with the garlic. Stir in the sour cream and season with salt and pepper.

Burn Baby Burn!

Posted on November 11 by
in Blog
Do you want to burn fat versus store fat?
Whether for weight loss, mental clarity or long sporting events, burning fat for fuel is the key.
Follow these recommendations to accelerate fat burning.....
1. Exercise fasted in the morning
2. Drink coffee or tea in the morning (no sugar please)
3. Use your brain! (do a puzzle or get to work)
4. Hot therapy (sauna or steam room)
5.Cold therapy (cold plunge, cold shower or cryotherapy)

Plenty of Plants & Protein

Posted on November 09 by
in Blog
Protein is essential for ensuring we have the raw materials we need to remove toxins out of the body.
The other piece of the equation is that of plants. Plants give us fiber (to bind toxins), vitamins and minerals, and phytochemicals to help protect us from stress. Just remember the framework of healthy removal and transformation of substances in the body as being “plants + protein” then we can think about them with every meal we create.
-vegetable omelette with avocado and salsa
-large multi-veg salad with chicken
-apple with almond butter
-salmon, asparagus and mushrooms

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