The holidays are here and while this may be the most wonderful time of the year, it can be tough to maintain your healthy diet and normal routine. From Thanksgiving to holiday parties to Christmas and New Year’s, we’re surrounded by opportunities to indulge. While many of us may start out with good intentions, a slow slide feels inevitable, leaving us feeling BLAH by the time January rolls around.
The good news is, it IS possible to fully embrace and enjoy this time of year without sabotaging how we feel, both physically and emotionally. I believe the key to success isn’t necessarily what’s on your plate, but rather can be found in applying healthy mindset strategies promoting balance, awareness and complete food freedom.
1. Elderberry Syrup Elderberries are known for their high nutrient content and immune-strengthening properties. They’re rich in B vitamins, Vitamin A, Vitamin C, minerals and beneficial phytochemicals! Zayum! Elderberry supplementation has been clinically shown to reduce the duration and potency of cold and flu symptoms (1). I love the elderberry syrup pictured below by Cassie Green. […]
Supplements are one of the topics that people ask me about most frequently. Usually, it’s “should I be taking supplements? If so, which ones?” To this, I reply that in order to give the most accurate recommendation, a comprehensive assessment of lifestyle, diet and blood work by your doctor or nutritionist would paint the […]
Thai food is one of my absolute favorite things to eat. I usually don’t cook on Sundays so Drew and I love to pick it up occasionally to cap off our weekend the best way we know how – chilling on the couch 🙂 The downside- it’s not exactly healthy. For that reason, I’m working […]
HIIT workouts have been getting a lot of attention these days and for good reasons! HIIT stands for ‘high-intensity interval training’, and it’s all about cycling between intense bursts of exercise and short periods of active rest. New research now suggests that HIIT workouts may be especially beneficial for those trying to burn fat -specifically […]
In a society ruled by western medicine, ancient rituals are ironically coming full circle. The early tradition of dry brushing has reemerged as one of the simplest and most therapeutic forms of detoxification and skin exfoliation. The skin is our body’s largest organ. It’s also our first line of defense to potential invaders and one […]
June 9th, 2018 9:30am-4pm Join Natalie Betzer, Kaley Klasson, Randi Marks and Kaki Gaines for a day of connection, inspiration and relaxation. This experience is designed to refresh your spirit through movement and mindfulness, cultivate empowered conversation and motivate a wellness journey that is unique and true to you. Together you will practice yoga + […]
These days, the grain controversy is at the center of nutritional debate. For decades we’ve been told that grains were the foundation of a balanced diet, great for heart health and a significant source of fiber. Fast forward to today and we’re told that grains are actually bad for us. “Grain-free” seems to be the […]
Granola is one of those “healthy” foods that are usually not really healthy. Most store-brands are packed with added sugar, syrups or unhealthy oils. And while raisins, dried fruit or date chunks may taste great, they too tack on a ton of extra, unnecessary sugar.
Combining two of my favorite things in this recipe today- sweet potato and nut butter! These muffins are super moist, delicious and easy! They’re lightly and naturally sweetened with pure maple syrup and make for a great source of fiber, healthy fats and protein. Perfect for an afternoon snack or breakfast on the go!
Channeling some major summer vibes with these rainbow veggie rolls! I’ve been wanting to try out a spring roll recipe forever. This was surprisingly simple and so fun! I made a bunch of different combos and was able to store the leftovers in my fridge for the entire week. They kept really well and […]
In today’s society, food and diet have evolved as sources of confusion and frustration for many people. What is meant to provide us a source of nourishment and pleasure now leads to feelings of despair and anxiety. There are many variables that have contributed to this negative relationship with food- like our impossible expectations for a perfect body image, constant comparison to others, or an exhausting pursuit to achieve perfect health. I recently finished a book related to this topic that made a significant impact on my own relationship with food. The book is titled “Nourishing Wisdom” by Marc David. Today I want to share my key takeaways from the book and ways I believe we can restore our relationship with food and establish a mindset that cultivates complete food freedom.
Over the past decade, “holism” has become widely accepted as a desirable approach to health. But what does holism really mean? The word holistic, derived from holism, is thrown around everywhere these days. Everyone wants to be seen as holistic. While the word is often misused and commonly misunderstood, I believe it’s more than just […]
Chimichurri is my all time favorite thing to douse on almost everything. It’s so versatile and delicious. Drew and I first made this sauce on valentine’s day to put on top of our venison. It’s tangy, creamy, and a little bit spicy – I dig! This sauce is perfect to make in a larger batch […]
This one is for all my fellow chocolate lovers! I crave chocolate so hard and can barely go a day without it! I’m all for indulging in the things you love. For me, I like straight up chocolate (like Hu Kitchen and Honey Mama’s), but thought I would change things up with this recipe. This recipe […]
Happy February! In honor of Valentine’s Day, I’m covering the two most important sex hormones and how to promote their healthy balance. Before I studied hormones, they were really a mystery to me. They are so often talked about but rarely explained.