The Herb Cottage

🌱 No matter how hard you might try to fight it sometimes, things change!

And you really don’t have a choice in the matter…

But what you DO have control over is how you handle it.

You can choose to see change — and use that change — as an opportunity to grow. 🤔

Here’s a mindset shift to think about:
What if change is pushing you toward your best self…
And challenges are an invitation for transformation?

Looking for more motivation and inspiration? I can help — make sure you follow me

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Welcome to my fridge! 😆

We talk a lot about setting your environment up for success so I thought I would share how that looks for me. 🏆

In my fridge, it’s not just about what you see, it’s what you DON’T see. What you do see is mostly whole, fresh, organic foods. What you don’t see is a lot of sugary, starchy food that would make my blood sugar spike.

I know that my body loves to have enough protein and fat so that I can avoid cravings and get the nutrition I need.

Having great tasting, satisfying foods around is one of my main health strategies.
Do you do anything to keep your environment a “ready space” for reaching your goals? Share it in the comments and let’s get some ideas going.👇👇👇

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❓ Common Question: Is it worth it to set New Year’s resolutions?

My answer:

Yes.

It’s true that many people who set resolutions don’t reach their goals. But that could be because of their approach.

🎯 3 Reasons Resolutions Fail:

𝟭. 𝗦𝗲𝘁𝘁𝗶𝗻𝗴 𝗴𝗼𝗮𝗹𝘀 𝘁𝗵𝗮𝘁 𝗮𝗿𝗲 𝘁𝗼𝗼 𝗯𝗶𝗴.
✅ A better approach: set a smaller goal you can realistically hit in 4-6 weeks, then set another goal after that. 👍

𝟮. 𝗦𝗲𝘁𝘁𝗶𝗻𝗴 𝗴𝗼𝗮𝗹𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻’t 𝗰𝗼𝗻𝘁𝗿𝗼𝗹.
✅ A better approach: set performance-based goals that put you in the driver’s seat. Example: instead of setting a weight loss goal that depends on the scale (which you don’t control), commit to working out 3 times a week 👍

𝟯. “W𝗶𝗻𝗴𝗶𝗻𝗴 𝗶𝘁” 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗮 𝗿𝗲𝗮𝗹 𝗽𝗹𝗮𝗻.
✅ “By failing to prepare, you are preparing to fail.” — Benjamin Franklin.
Create a plan — put it into action — and then give your plan time to work for you!

Want more inspiration? Save this and follow me for more! 👍

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Should you download a free protocol or work with a practitioner who can help you reach your goals, without just guessing at what you need to move forward.

Here’s my take: Having a plan — ANY plan — is better than having no plan at all.

But I know that when I’m investing my time, energy, and effort into reaching my goals, I don’t want to just HOPE all that hard work pays off.

I want some real evidence that it will deliver!

PLUS, a real game changer is having someone who can hold me accountable, give me support when I’m struggling, and help me troubleshoot if something’s not working.

Want to know how I help my clients find the balance? Drop me a DM and we can chat.

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🎯 Who doesn’t love a good stat?

Especially when it comes to New Year’s resolutions:

✔️ 38% of people make resolutions but only 9% of people stick to them
✔️ 80% of resolutions get dropped by February
✔️ Improving fitness (39%) and diet (33%) are common New Year goals
✔️ Friday is a popular day for people to drop their resolutions

Sure, resolutions can be a challenge. But does that mean we don’t set them?!

(No, it doesn’t!)

👉 It means we PREPARE ourselves to CRUSH the challenge and make our goals a reality. Here’s how:

💪 Set strong goals
✅ Have a plan that works for your lifestyle
🤝 Build accountability into your plan
👏 Find support

I can help — DM me and let's schedule a time to chat!

REFERENCE:
https://www.driveresearch.com/market-research-companies

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We’ve just kicked off a big beautiful new year!

What do you expect from it… and more importantly, what do you expect from YOURSELF?

It’s something I am thinking about today!

Yes, it’s safer to have low expectations and have no problem meeting them.

💪 But it’s a whole lot more satisfying to raise those expectations and crush them!

🚀 What’s one area you have high expectations for this year? Let us know in the comments! ⬇️⬇️

Your roadmap to success is just a click away. Get your hands on the "Your 2024 Goals Roadmap" eBook today and start your journey towards achieving your dreams.

Grab your copy now!
https://denisenorbutfunctionalwellness.myflodesk.com/goalschallenge

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MYTH VS FACT POST

❓MYTH OR FACT ❓

👉 Keeping your life in balance is a lifelong process.
🙈
🙉
🙊

FACT.

How awesome would it be to reach a magical state of balance where you could flip on autopilot? (Very awesome.)

⚖️ But the truth is that as your goals, priorities, and life stage change — the things that keep you feeling happy, balanced, and fulfilled change too!

As an example, if you’re working on a fitness or health goal, it can mean shifting time and focus away from other areas, at least temporarily.

The same thing goes with a growing family, career, or other area of your life.

🧘The key is to adapt and not neglect what’s truly important to you!

You can learn how to make that happen with my brand-new eBook: Your 2024 Mind-Body-Spirit Goals Roadmap (+ printable worksheet).

Comment the word “GOALS” to get your free copy! 👇

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🎉 Happy 2024 from your friends at Denise Norbut Wellness. We wish you the healthiest, fittest, and happiest year yet! ✨

Happy New Year’s Eve!

It’s time to celebrate all of our wins from the past year, and get excited about 2024!

It’s going to be a BIG YEAR, can you feel it? (So big that it even gets an extra day.)

So to wrap things up this year…

What will you remember 2023 for?

And, what are your biggest hopes for 2024?

You don’t have to post them below (but if you want to that’s super cool!).

But please do take some time to think about it today. Because you deserve the life you were meant to live!

My theme for 2024 is… drumroll… Connection

A few days ago I sent out an email about setting a theme to sum up your goals for the coming year.

The more I thought about it, the more fired up I got about connection.

That’s because in the digital age, it requires intentionality to truly connect with others, and connection is a basic human need. It helps us thrive!

In some ways, a theme is even BIGGER than a resolution, because it guides your choices, your focus, and your priorities.

What’s your 2024 theme? Is there an overriding theme toward your goals? Share it in the comments. ⬇️

Choose immune-boosting foods this holiday season!

Bonus: Some of the BEST immune boosters pack a ton of amazing flavors.
I’m talking about immune boosters like…

*Ginger
*Cinnamon
*Turmeric
*Garlic
*Onion

On their own, they can help cut inflammation and boost immunity that may help your body fight off colds and other bugs.

However, research shows that they may work even better together, enhancing their health-promoting compounds.

IDEAS: Add them stir fries, casseroles, soups, marinades, and more!

Save this and follow me for more health and wellness tips!

𝗛𝗼𝘄 𝗼𝗳𝘁𝗲𝗻 𝗱𝗼 𝘆𝗼𝘂 𝗴𝗲𝘁 𝗳𝗿𝘂𝘀𝘁𝗿𝗮𝘁𝗲𝗱 𝘄𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝘁𝗼 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗼𝘃𝗲𝗿𝘄𝗵𝗲𝗹𝗺𝗲𝗱 𝗼𝗿 𝗮𝗻𝘅𝗶𝗼𝘂𝘀 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘀𝘁𝗿𝗲𝘀𝘀 𝗼𝗳 𝗼𝘂𝗿 𝗵𝗲𝗰𝘁𝗶𝗰 𝘄𝗼𝗿𝗹𝗱?

NEVER FEAR! I have 3 tips today that can really move the needle for you.

𝗧𝗜𝗣 #𝟭: ​​Instead of focusing on external things like a particular situation, focus on what you have control over - like relaxation breathing.

𝗧𝗜𝗣 #𝟮: Be curious about possibilities and ask yourself, "What would this look like if I was calm in this situation?" And then tweak your actions.

𝗧𝗜𝗣 #𝟯: Reach out! Sometimes we can get so mired in our struggle that we can't see the big picture. An outside view can help.

Are you doing any of these things at the moment? Or do you have anything you'd add to the list? I'd love to know. Let us know in the comments.

Denise at Denise Norbut Functional Wellness wishes you a very Merry Christmas, with all the joy of the season!

This quote is SO IMPORTANT to KEEP IN MIND this time of year!

There are temptations coming at you from all directions — whether it’s holiday treats or reasons to skip your workout.

It’s true that you might actually want those things.

But do you want them more than you want to reach your health and fitness goals?

Just something to keep in mind!

P.S. If you're ready to choose a healthier lifestyle, let’s talk. What we offer at Denise Norbut Functional Wellness might be perfect for you. DM the word CHOOSE and Denise can set up a time to chat.

I was just thinking back to some of my early holidays and I feel really lucky to have amazing memories from those days!

But something new has been added to the mix: social media.

Yes, it can be an incredible tool that keeps us all connected.

But what’s NOT incredible about it is that it actually DISconnects you from what’s happening around you.

This is where all of those incredible memories are made — not just for you, but for the people around you!

Just a thought: What if over the next week, we took some INTENTIONAL time away from our screens and used it to truly connect with the people and traditions that mean the most to us? Who's with me?

Probably never thought I’d post a recipe for brownies, did you?

The recipe I have for you today isn’t just for any old brownies — these are chocolatey, rich, and decadent.

And they contain a surprise unexpected healthy ingredient: SWEET POTATOES.

TIP: Don’t tell your picky eaters these contain sweet potatoes until AFTER they eat them (if you tell them at all!).

Sweet Potato Brownies
(Makes 9 servings)

1 cup (330 g) cooked, cooled, and mashed sweet potato (about 1 medium)
½ cup (130 g) almond butter
¼ cup (30 g) raw cacao powder
¼ cup (60 ml) maple syrup or honey (adjust based on sweetness preference)
1 egg (for vegan option: flax egg - 1 Tbsp ground flaxseed mixed with 2½ Tbsp water, let it sit for 5 minutes to thicken)
OPTIONAL: ½ cup (50-70 g) chopped nuts, a sprinkle of sea salt

Preheat your oven to 350°F (175°C). Grease an 8x8-inch (20x20-cm) baking dish or line it with parchment paper.

In a mixing bowl, stir together the mashed sweet potato and almond butter until smooth. Add the raw cacao powder, maple syrup or honey, and the egg. Stir until all ingredients are well combined and the batter is smooth. If using the nuts, gently stir them in now. Sprinkle with optional salt.

Transfer the batter to the prepared baking dish and spread it out evenly. Place the dish in the preheated oven and bake for 25-30 minutes. The brownies should be set but still slightly soft in the middle.

Remove the brownies from the oven and allow them to cool in the baking dish on a cooling rack for about 30 minutes. Cut into squares and enjoy!

If you make these, be sure to grab a photo and tag me with it!

Is there any other time of the year that has more obligations built into it?

And the first thing that pays a price? Our stress levels.

Don’t fall into that trap this year.

I have some strategies you can use to say NO that will help you have more time for the people, places, and events that matter most to you.

1. Be Direct. If it’s something that you really don’t want to do, be direct, honest, and kind.

When your schedule is full: “Thank you for the invitation, but I’m already overbooked.”

When you are being encouraged to eat foods that don’t align with your health goals: “No thanks — but everything I’ve eaten has been delicious!”

2. Suggest an alternative. When “no” isn’t quite right, find a middle ground.

When you don’t want to attend yet another food- or alcohol-focused event: “I’d love to get together, what if we set a time to go for a walk instead?”

When you are asked to bring homemade goodies for the office buffet: "I'd like to bring something, but I won't have time to bake. Can I bring in something from the grocery store ?"

3. Offer a raincheck. When something competes with your priorities – e.g., spending more time at home creating your own traditions — or you are overbooked.

“This sounds fantastic, but I can’t make it happen. Let’s get together after the New Year.”

Remember: Every time you say "no" to something that doesn’t fit your own goals, schedule, or priorities, you’re actually saying "YES" to those goals and priorities!

Looking for more ways to stay on track this holiday? It’s not too late to join my “Holiday Hustle Challenge” for free. Just comment HEALING below!

What if instead of doing ALL the things, you focused on the things that matter most?

Spend time with the people who mean the most to you

Focus on healthy foods first (then add the “worth it” seasonal treats)

Get out into nature
Get your sleep
Let go of “perfect” — i.e., bring 1 dish to the office potluck, instead of organizing the entire event

Remember: Saying “no” is a form of self-respect. It’s not about turning down requests from others — instead, it’s about setting boundaries for yourself.

Want some help with this? It’s not too late to get in on our Holiday Hustle Challenge, which will help you say “yes” to what matters most. You can still join (it’s FREE!) by commenting on the word HEALING below.

Is it even December without my favorite cup of cinnamon-y goodness full of adaptogens? Hey, I want to stay focused and relaxed this season!

What represents “December” to you?

Let me know in the comments!

Spending time in nature is great for both physical and mental health. But, how frequently should we do it?

There is no "one-size-fits-all" answer to this as it depends on your personal schedule and lifestyle. However, a reasonable goal could be aiming for at least 30 minutes to 1 hour outside every day, if possible.

For example:

During the week, try to take short breaks to walk outside, especially if you spend most of your days indoors. This could be a walk during lunchtime or after dinner.

On weekends, try to incorporate longer periods of outdoor activity, like hiking, biking, or playing a sport.
Even small activities like reading a book in a garden or park can be beneficial.

Remember that any time spent outside in nature is better than none. So, even if you can only manage a couple of times a week, it's still beneficial.

Save this and follow me for more health and wellness tips!

One of the things I get asked a TON by people who don’t know me very well is whether my method will work for them.

My answer will help you reach your goals no matter what they are.

The answer is a question: Do you ​ask ​for​ ​help when​ ​you​ ​get​ ​stuck​? Or do you go into ghost mode?

Asking for help = is the most important variable in whether ANY program will work for you.

In fact, getting help when you need it is kind of the point of working with a coach, right?

(BTW: feeling “stuck” sometimes is 100% normal!)

If you are ready to lose the brain fog and have energy again — and do what it takes to make it happen! — let’s chat because I would LOVE to help.

Message me so we can get started!

PSA: Staying up late, eating too much sugar, and skipping your workouts will NOT feel good!

I’m not saying you shouldn’t enjoy some treats and have some fun, but a whole month of festivities can leave you feeling … not very festive.

Here are 8 Reasons NOT to Slack This Month

1. You could lose ground. Taking an extended break from your regular routine can mean losing some of your hard-won progress.

2. Staying healthy. Getting out into nature and a healthy diet helps boost your immune system — super important this time of year!

3. More stress. Being active helps lift your mood, lower your stress level, and battle anxiety.

4. Bad nights of sleep. When you’re not as active and/or overdoing it with food and beverages, it can put a damper on how much sleep you get — as well as your sleep quality.

5. Less energy. When you eat a nutritious diet, it raises your energy level.

6. Blood sugar swings. Eating sugary holiday treats can send your blood sugar up, giving you a quick boost of energy followed by a crash. Exercise helps regulate this.

7. Tummy Troubles. Overeating — or eating rich food — can be hard on your digestive system. Exercise can help boost your digestion.

8. You’ll lose momentum. Once you break a routine, it can be hard to get back into it. A better bet: if you can’t stick with your full routine, do a mini version of it so you stay in the habit.

Staying committed to your health during December may require some effort, but it’s SO WORTH IT.

What’s your game plan for staying healthy this holiday season? Let me know!

Mindset checkup time!

Yes, what you eat plays a big role in your health. So do your workouts and sleep.

But what happens between your ears (your thoughts, focus, and outlook) is also a big part of your overall health.

Positive thoughts and words are linked with lower blood pressure, lower risk for heart disease, a healthier weight, better blood sugar levels, and even a longer life!

Today, take some time to eavesdrop on your thoughts and conversations. Is it time for a positivity upgrade?

If you need help shifting your mindset around health, Denise at Denise Norbut Functional Wellness gives you the tools to do it. She has helped so many busy, stressed-out women in just a short period of time because she blends both mindset and full-body healing.

Here is your weekly check-in to see how you’re doing this month as we hustle our way to the holidays!

Since one of my top priorities as a coach is to help others be accountable, it’s only fair that I share my own update…

I have been getting out into nature, and making sure I drink plenty of water.

How are YOU doing on your goals right now? Let’s get some inspiration going! ⬇️

Quick reminder – it’s not too late to join my Holiday Hustle Challenge! It’s free, designed to help keep you on track this month.

𝗖𝗼𝗺𝗺𝗼𝗻𝗹𝘆 𝗔𝘀𝗸𝗲𝗱 𝗤𝘂𝗲𝘀𝘁𝗶𝗼𝗻: "Should I be extra strict with my food intake to help me stay on track?"

The answer is: "NO."

Focusing on mindful eating — listening to your body’s cues and noticing when you feel truly hungry or satisfied — can help you make healthier choices in the long run.

When you eat mindfully, you can make decisions that help you feel good about yourself AND your food choices now and into the future — including choosing (or not) to have special holiday treats.

This gets you out of the old mindset of labeling foods as “good,” “bad,” “naughty,” or “nice.”

Save this and follow me for more health and wellness tips!

“I knew I had to make my own health a priority when in 2022, I had the most stressful year of my life and I experienced a health crash.

Due to the stress and disruption in the world in the last few years, I had gotten off track with the basics I knew to be true. A healthy diet, good rest, and daily exercise were not my focus. As a result, my energy and joy were more of a memory than a reality. I also developed eczema on my hands which impacted my life greatly. Who wants to live like that?

I might not have control over the stressful events in my life, but I do have control over the actions I take that help me handle the stress and stay healthy.

I’d like to tell you that everything “magically shifted” after that realization, but the fact is, it took time and energy to get the ball rolling in the right direction again.

Determined to live my life with vitality again, I ordered functional lab work for myself that revealed some imbalances that were going on inside my body. That knowledge was super helpful in getting myself on the road to vitality again.”

Have you had a turning point like that? I’d love to hear about it. Drop me a DM or post below!

Want to get the most out of this time of year? Be PRESENT.

When you’re busy, it’s easy to start thinking about what happened yesterday, and what you have to do tomorrow.

That’s why right now, it’s SO important to have a few daily habits that ground you, energize you, and bring you back to the present moment.

Here are 3 feel-good habits to get you from here to 2024…

1. Get out into nature and take a walk. It helps reduce stress, balance your blood sugar, and boosts your mood.

2. Eat a whole foods diet. This helps keep your energy up, your digestive system happy, your mood upbeat, and your immune system on point.

3. Make time for sleep. Your body does more than rest when you’re sleeping. It recovers from the day before and rejuvenates for a great tomorrow!

When you treat your body better, you feel better!

And that helps you get the most out of your days.

If you're ready to feel energized while reaching your goals, Denise Norbut Functional Wellness can help you end the cycle of trial and error, and find the answers you need to heal your health challenges.

The best time to go after your health goals?

NOW!

Future you — the “you” next week, next month, next year — will be so grateful.

It doesn’t have to be a massive step. Baby steps are fine! The most important thing is to keep taking one step after another.

Those steps will add up fast, and you’ll be amazed at how much you can accomplish.

Oh, hello December. It’s game-on time!!!

I don’t know about you, but I plan to enjoy wrapping gifts, getting out into nature as the weather has cooled down, and enjoying time with my family.

I’ve got my calendar scheduled and I am raring to go — feeling healthy and fit!

The “old” me always felt at the mercy of my December schedule, but this year I’m taking control. And it feels great!

(Or at least pretending I’m in control, haha!)

How about you? What do YOU plan to do to enjoy this month? ⬇️

If you are looking for a game plan to feel your best this holiday season, it’s not too late to join my Holiday Hustle Challenge!