Whole Health RD - Nicole Holovach, MS, RD, LDN

It's vacation season! I just got home from one where I didn't eat well, sleep well, or move as much as I'd like. But I was looking forward to going home, going grocery shopping, going on walks, and going to the gym.

Remember, vacations are only for a few weeks out of the year.

Your health and body composition aren't determined by those weeks.

They're determined by the other weeks of the year, and your habits over the long haul.

I'm reading "Good Energy" by Dr. Casey Means. Read along with me! And if you haven't already, make sure you listen to her interview with Andrew Huberman. It's one of the best things I've ever listened to!

https://open.spotify.com/episode/2taVRhrdDO195yvRWiLQ04?si=0_BI4K9kR8iCuCA5Z6isQQ

Thank you for all the feedback on the newsletter I started last Fall! It's been a fun project - a highlight of 2023. Knowing that I'm not just sending my thoughts into a void (people are actually reading this!) totally helps me while writing.

Did you know my first degree was journalism? I actually thought I wanted to be a health writer before I went back to school to become a registered dietitian.

Sign up for the newsletter in the pop-up or sidebar of my website. www.WholeHealthRD.com

*Thanks to my intern Katherine for these great visuals!

Fun way to bring fruit to a Christmas party. The middle is a pineapple and a pear connected by a skewer. Warning, it took longer than I thought it would! Also, my grocery store had no red fruit except cranberries, and I didn't think that would go over well with kindergarteners 🤪

These have been one of my favorite recent Amazon finds. Hooga bulbs! They're 100% blue light-free bulbs. I already had dim reading lights in my bedroom, but the bulbs still had some wavelengths in the blue light spectrum. I try to avoid blue light wavelengths in the evening to naturally encourage more melatonin production so I can sleep deeply all night.

I have blue blocker glasses, but sometimes they're in the office or living room or I can't find them. So this was a super easy swap!

Did you know I have a weekly newsletter?

Five Friday Favorites:

📖 What I'm Reading
🍽️ What I'm Eating
🎧 What I'm Listening To
🧴 What I'm Finding Useful
🙌 Client Transformation

Sign up at the link in my bio and you'll also receive my favorite mineral drink recipe 🥤

“Eat for Energy” registration is now open! “Eat for Energy” is a four-week group program designed for busy, tired people who want to know easy dietary and lifestyle strategies to increase their energy. We start on October 4th.

You’ll benefit from:

👉 Expert Guidance: You’ll get advice and accountability from yours truly, a registered dietitian with over 15 years of experience.
👉 Community Support: Connect with like-minded individuals who are on the same journey, share experiences, and build lasting relationships on coaching calls and on my portal.
👉 Live Group Coaching: Live twice-a-week trainings on Wednesdays at 8pm and Thursdays at noon EST. No pre-recorded webinars or lots of reading on your own.
👉 Seasonal Meal Plan and Recipes: My meal planning principles will allow you to meal plan on your own, however, I know how much some people love meal plans with recipes!

Click on the link in my bio to learn more.

It’s back to school for my three kids. After a summer of no schedule, it’s been hard to get back into a rhythm with bedtime and sleep. I’m OBSESSED with Dodow lights. After purchasing one to play around with myself, now all three of my kids have one in their room.

It’s a hockey puck looking device that shines a pale circle onto your ceiling. The circle expands and then gets smaller. The timing slows over the course of 8 or 20 minutes. You match your breathing to the expanding circle and p**f! You’re out in minutes.

Learn more at mydodow.com

I love getting messages like this from clients! One of these clients hasn't had a period in a year, and the other only has a bowel movements every few days. Talking about p**p and periods warms my soul 😂

“I’ll working on getting healthy AFTER the holidays.” - said everyone, every year.

Why wait until January?
The best time to start your health journey is NOW.
www.WholeHealthRD.com/make-appointment

Thank you L. for the kind words!

"I've struggled with my weight since I was 12. I've tried many mainstream diets... Weight Watchers, Atkins, South Beach... only to lose weight and gain it back plus some. At 52, I was feeling hopeless that I'd ever get control over my eating/nutrition. Another nutritionist referred me to Nicole, and I'm grateful she did!"

"Since working with Nicole, the symptoms I noted on the initial intake survey have greatly improved! I've experienced more positive changes in the last 12 weeks than I have on any other diet. I feel so much better. My blood sugar stays stable throughout the day, and I'm not hungry nearly as often as I used to be. I feel less bloated, have more energy and don't crave junk food like I used to."

"I love Nicole's sensible "doable" approach to nutrition. For me, it was very different from other mainstream diets, and it makes so much sense! I've lost a few pounds and am hopeful that if I continue to follow Nicole's plan, I'll be able to lose more weight."

I'd love to chat with you about what I do! Head to my website to book a free informational call.

In a joint venture with my husband, farmer/winemaker , we're excited to announce the launch of our pastured pork boxes.
We wanted to create a product that's very different than modern American pork. Our pigs eat milk, fruit, and what they find on pasture. We use no corn, soy, antibiotics, pesticides, herbicides, or hormones. The result is happy, healthy pigs....and delicious pork!
We've sent fat samples of both grocery store pork and our pork to a lab to test the difference. See the results on the website. www.FrogEyeVineyard.com/pork
We've figured out how to ship safely and economically. Shipping is free if you live east of the Mississippi.

Frog Eye Pork – Frog Eye Vineyard Our pasture-raised pigs live in groups of five with more than two acres per group to graze, sunbathe, root through the dirt, and wallow in their self-made mud holes. They eat milk, fruit, and what they find on pasture. We use no corn, soy, antibiotics, pesticides, herbicides, or hormones. The result...