Your nervous system needs steady nourishment too! Eggs and fish provide protein and important nutrients such as choline, which supports normal brain and nervous-system function. Which of these foods do you already enjoy regularly?

You don’t need to change everything at once to start making progress. S: Start with breakfast Eat a nourishing breakfast before you become overly hungry. T: Take one walk Even ten minutes counts. E: Enter your goal Write one specific goal in our Monday Goals post. P: Protect 20 minutes for yourself Rest, stretch, read, breathe or do something that fills you back up. S: Share your success Tell us what you accomplished, even if it felt small. Every step deserves to be celebrated! That’s the STEPS Framework. Because lasting weight loss isn’t created by one enormous change. It’s created by small steps you can repeat. POLL: Which STEP is the most challenging for you right now?

Tempeh is one of the highest sources of vegetarian protein. We usually double this recipe and freeze the extras. So delicious with the crunch of walnuts and taste of fresh rosemary and dried cranberries. Ingredients - 2 Tbsp. extra virgin olive oil - 1 small onion, chopped - 3 cloves garlic, chopped - 8 oz. cremini mushrooms, sliced - 1 8 oz. package tempeh, cut into ¾-inch dice - 1 Tbsp. finely chopped fresh rosemary - 1 tsp. fennel seed - ½ tsp. dried thyme - ½ cup old fashioned rolled oats - ½ cup walnuts - ¼ cup dried cranberries - ¼ cup panko breadcrumbs - 1 Tbsp. balsamic vinegar - 1 Tbsp. tamari - 1 Tbsp. tomato paste - 1 tsp. salt - ¼ tsp. ground black pepper - Extra virgin olive oil cooking spray Instructions 1. Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper. Spray parchment paper lightly with extra virgin olive oil cooking spray. 2. In a large skillet, heat olive oil over medium-high heat. Sauté onions and garlic for 3 minutes. 3. Add mushrooms, tempeh, rosemary, fennel seed and thyme and cook for 6 more minutes, stirring frequently. Mushrooms should be cooked through and tempeh slightly browned. Remove from heat and let cool slightly. 4. In a food processor fitted with the S blade, add the tempeh/mushroom mixture, oats, walnuts, dried cranberries, panko breadcrumbs, balsamic vinegar, tamari, tomato paste, salt and black pepper. Pulse until ingredients are finely chopped and the mixture comes together but still has texture. Transfer mixture to a bowl. 5. Using a cookie scoop or tablespoon, form 2 Tbsp. of mixture into 1½-inch meatballs and arrange in a single layer on the parchment-lined baking sheet. 6. Spray tops lightly with extra virgin olive oil spray and bake for 20 minutes, or until meatballs are firm but springy and slightly golden. Serve hot.

Your bones are living tissue, and it’s never too late to start supporting them! Strength training, weight-bearing movement, nourishing foods and balance exercises all make a difference. Which one will you focus on this week? 😊

Holiday weekend for most of us! What do you have planned? Are you going to be moving your body?