I'm going to write several of these. Take what's needed, comment with ideas/tips, etc., please! Fact: Most people gain 2-5 lbs every holiday season, but NEVER TAKE IT OFF. Also fact: You cannot gain a pound of fat overnight. What you see the next morning is water. Your macronutrients (the big rocks) are protein, fat, and carbs. Shoot for maintaining your focus here, with the "smaller rocks" in smaller and less frequent quantities. It's easier when you feel satiated. PROTEIN: Any meat - any beef, chicken, turkey, any fish, shellfish, lamb, pork, eggs It's the most satiating of all the macronutrients. Keeps you full longer. Ideally 20-30 grams in the morning for more stable blood sugar. Keeps hunger and cravings more at bay. Protein also has a thermic effect: It actually burn more calories than any other foods b/c the body works harder to break it down. FATS: A primary energy source for our body; is essential for survival (brain, call membranes, hormones, fertility, gut health, blood sugar, energy storage, help absorb nutrients, & more) STOP THINKING YOU MUST EAT LOW FAT. In our program, fats are the oils we consume, and olives, nuts, avocado, some fish. Avoid the industrial seed oils in many processed foods - they can contribute to inflammation. Shoot for olive, avocado, coconut. CARBS: REFINED CARBS TURN TO SUGAR IN OUR BODIES. Avoid them, and shoot for the unprocessed carbs from fruits and veggies. When you eat refined carbs, it can take 3-5 days to move through you, and shows up as water retention (which people freak out and think is overnight weight gain). If done repeatedly, your body never gets a break. Then you may have an issue with weight gain. Processed carbs cause cravings. The food industry KNOWS how processed food hijacks our brains’ reward centers, and they capitalize on it. SHAME HAS NO PLACE AROUND EATING- if you struggle during holidays, you're in the right place. NONE OF THIS IS MEANT TO SAY DON’T EAT YOUR FAVORITE HOLIDAY FOODS. Deprivation doesn’t work. The idea is to go in informed, with a plan, mindful, and intentional, acting in line with your values and your goals.

Which of these resonates most? I liked embrace your unique shape! We are not about making you skinny. We are about making you healthy. We come in all shapes and sizes! Have a happy and safe Halloween, everyone!

Our granddaughter, Emma Clementine, has arrived!! And she is perfect! 😍 @Renee Younger - we are so happy for you and Tyler. Becoming a parent is a gift and a love unlike any other. Please join me in congratulating them (and us). 😁

Today is foggy and chilly here in Denver, and it got me thinking about how it is the perfect day for comfort food. 😊 I love to modify recipes to make them healthier, and tackling Shepherd’s Pie was an easy one. The top is mashed cauliflower and parsnip, instead of potatoes. We also added extra veggies inside, like Brussels. It was that simple of a change and the result was soooo tasty!! How have you modified a comfort food? Share with the group! 💚

Forget the 20-item to-do list for your health this week. Pick ONE word. A mantra you can carry with you from your first coffee (or bone broth!) to lights out. When you're tempted, stressed, or running on empty, that word brings you back to what matters. Why one word works: Long goals feel heavy. A single word is easy to remember, easy to repeat, and easy to come back to when you drift. It becomes your filter: "Does this choice support the word I chose?" Examples to inspire you: Steady. Not perfect. Not all-in or all-out. Just steady. Nourish. Every meal is a chance to feed your body what it's asking for. Enough. You don't need to earn rest, food, or care. You already have enough. Patience. Healing takes time. Trust the process. Curious. What is my body telling me today? Protect. Guard your sleep, your energy, and your peace. Ground. Come back to real food, slow breaths, and your feet on the floor. Your Monday practice: Choose your word. Write it on a sticky note and put it where you'll see it every morning (the bathroom mirror works great). Then ask yourself each day: Does this choice honor my word? Drop a comment: What's the one word you're carrying into this week? 💚