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.
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Ingredients
- 2½ cups diced fresh or frozen strawberries
- 2 cups Greek vanilla yogurt or flavor of your choice
- ½ cup melted coconut butter
Instructions
- 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 Heather Duquette-Wolf
in Blog
Ingredients
1 large head cauliflower cut into florets
3 tablespoons butter
3 tablespoons sour cream
6 cloves garlic divided
Salt and black pepper to taste
Instructions
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.

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)

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
