Blog

January 13, 2025

The holiday season is here, which means cozy meals, family gatherings, travel, unpredictable schedules — and a lot of pressure to “be good” around food. It’s common for people to start tightening up their habits or planning to “make up for” Thanksgiving dinner before it even happens. Listen - you don’t need to restrict yourself to feel good or support your health goals this week. In fact, restriction almost always backfires — leading to more stress, more overeating, and less enjoyment. Instead, focusing on a few simple, supportive habits can keep you feeling steady, energized, and grounded without taking away from the joy of the holiday. Here are four things to shift your attention to this Thanksgiving week: 1. Drink Enough Water Travel, salty foods (which tend to be my favorite), and changes in routine all make it easy to fall behind on hydration. I know this is one thing I have to be vigilant about because trying to get four people out of the door for the holidays can be enough to make me forget to keep myself hydrated. Staying hydrated can help with energy, digestion, appetite, and overall comfort — especially around richer meals. A simple goal: aim for 1–2 cups of water with each meal , and keep water nearby if you’re on the go. (Another tip: I put a 16oz. Cup of water at my bedside every night so that my water is there and ready as soon as I wake up.) 2. Add Protein to Your Meals Protein helps keep you full throughout the day — something that may be especially helpful when your eating schedule may be unpredictable. Easy ways to add protein: Eggs Greek yogurt Cottage cheese Lean meats or turkey Beans and lentils Tofu or tempeh Protein shakes This isn’t about replacing holiday foods with protein — it’s about building meals that help you feel good. 3. Add Veggies to Your Lunch Lunch is often the meal that gets overlooked during busy holiday weeks — grazing, snacking, or grabbing something quick can leave you feeling low on fiber and low on energy. Adding veggies at lunchtime helps with: Fiber intake (which supports digestion and fullness) Blood sugar balance Afternoon energy Easy veggie add-ins: Pre-cut veggie trays Baby carrots or cucumber slices Mixed greens or bagged salads (add protein for a satisfying combo) Roasted veggies from earlier in the week (I do this almost daily to use up leftovers) Frozen veggies microwaved in minutes Think of it as a small “anchor habit” that keeps your body feeling supported. 4. Go for a Walk After Dinner Movement doesn’t need to be structured or intense. A simple 10-minute walk after dinner can make a big difference. Post-meal walks can help: Support digestion Stabilize blood sugar Reduce bloating Improve mood Reduce stress during a busy week Even a walk around the block with family counts. We start our Thanksgiving with a walk around the lake (bonus: the boys get some energy out - win!). The Big Takeaway You don’t need to choose between enjoying Thanksgiving and supporting your health. It’s not all-or-nothing, and it’s definitely not about restriction. Focus on: Hydration Protein Veggies at lunch Gentle movement These small habits help you feel good while still leaving room for the best parts of the holiday: family, friends, traditions, and your favorite holiday foods.

October 20, 2025

Over the past few weeks, I’ve noticed a major dip in my motivation. From household chores to cooking to physical activity… I’ve just felt stuck, which is unusual for me. Normally, I run through a mental checklist every day—appointments for myself or my kids, their activities, the never-ending household tasks. But the last couple of weeks have felt especially challenging. Honestly, I’ve even caught myself searching for exercises I can do lying down - spoiler: they exist! While frustrating, this has pushed me to rethink how I approach my daily to-dos. I’ve started breaking them into small, manageable tasks. On days when everything feels overwhelming, I give myself permission to spend just five minutes on something: doing the dishes, vacuuming, or even a quick yoga video. Getting started is always the hardest part, but once I begin, I usually end up finishing the task—or at least making more progress than I expected. This isn’t a brand-new strategy, but it’s one that works for me. It allows me to stay productive without overdoing it on days when my energy feels low. Setting a small goal, like giving yourself five minutes for a task, can make bigger goals feel more accessible and sustainable. The same idea applies to nutrition and health. Small, consistent changes—like adding one serving of vegetables to a meal each day, or fitting in a 10-minute walk three times a week—are the building blocks of long-term success. Big changes don’t happen overnight. Change takes time. Strong habits take time. But starting small makes it possible. Here are three ways I’ve applied the five-minute rule this week: Folding laundry. This is the task I loathe the most… so any dent I can make feels like a win. Even five minutes makes the pile less intimidating. Stretch breaks. Every hour, I took five minutes to stand and stretch. I get so stiff while working, and these short breaks made a big difference in how I felt throughout the day. Making my own coffee. I love grabbing a coffee most mornings from Starbucks or a local café, but lately I’ve been using those five minutes to make one at home. My Nespresso Americano saves me a few dollars each day, I control what goes in it, and I get to enjoy it in my pajamas—double win. What can you do with five minutes?