“Your life does not get better by chance; it gets better by change.”
– Jim Rohn
A new year is here! It’s the perfect time to think about what’s bringing you joy
and how you can make 2025 even better!
What’s something new you’ll add this year that will make you smile?
Are there things you’d like to work on to feel even healthier and happier?
Well, let’s take a step forward and work on it together.
In fact, we can’t wait to share our new “Healthy Habitude Initiative” with you!
You might be wondering, what’s the difference between a healthy
habit and a healthy habitude?
We finished one holiday and are heading into another. Let’s ground ourselves in healthy nutrition and wellness principles during this food-laden time of the year!
Tips for this Holiday Season
Fiber
Fiber-rich foods such as whole grains, non-starchy vegetables, and starchy vegetables like winter squash and sweet potato help keep you satisfied from your meal as well as aid with digestion.
Protein
Protein also helps with satiety and maintaining a steady blood sugar. Carbohydrates take 1-2 hours to digest, while protein takes 4-6 hours. That means combining carbs with protein causes your carbs to break down more gradually, thus leading to a steadier blood sugar as opposed to the blood sugar rising considerably and then coming down. Examples of carb/protein combinations include pasta with chicken, apples with peanut butter, and rice with beans. (Note: beans have carbs, as well as protein, so be mindful of portion size!)
Stay Hydrated
The feeling of thirst indicates mild dehydration. Being dehydrated can increase cravings for food as well as contribute to eating larger portions than our body physiologically needs to satisfy our hunger. Sip water throughout the day to stay properly hydrated.
Stay Active
Being physically active can help our body crave healthier foods: using food as fuel to help us move in a healthy way and thrive. During the hectic schedule of the holidays, stay on track with your physical activity routine as much as possible to continue feeling fit and crave foods that nourish your body.
Stress Management
Do a breathing exercise a day (or more!) to keep stress levels at bay. Breathing gets us out of our heads and into our bodies, thus helping relieve stress and anxiety. It can also be applied to any emotional challenge we are having, giving us space to be with the emotion instead of pushing it away.
“You can tell a lot about a person by the way (s)he handles these three
things: a rainy day, lost luggage, and tangled Christmas tree lights.”
– Maya Angelou
Holiday Recipe
Ham & Pepper Jack, Veggie Packed Crustless Quiche
Ingredients:
- Preheat oven to 350F and grease a pie plate or 8×8 baking dish (Pam, butter, coconut oil, avocado oil, etc…)
- Prepare vegetables- slice zucchini about 1/4 inch thick into rounds, do the same with the two tomatoes.
- Beat eggs with half-and-half and seasonings. I usually just sprinkle the above seasonings in, about 1/2tsp to tsp is a good start depending on how much you love the seasoning. I go a little easier on the garlic, but I know other people love it. Feel free to make it your own!
- Mix in 1/2 of the cheese into the egg mixture.
- Pour 1/2 of the egg mixture into a pie dish or 8×8 baking dish.
- Layer zucchini in one layer in egg mixture, top with another layer of tomatoes. Top the veggies with the rest of the egg cheese mixture.
- Now layer in the ham (just sprinkle it on top and it will sink into the eggs just fine).
- . Spread the remaining cheese over the top and sprinkle with the green onions.
- Bake for 40 minutes at 350F or until eggs are set. Let stand 10-15 minutes before serving.
See recipe and nutrition facts here.
What healthy dish will you be making for the holidays?
Founder at RPM Logix – Remote Personalized Medicine