Inside Karen's Kitchen

Creating a Naturally Thin, Healthy, and Energized Lifestyle without Diets For those who are tired of the yo-yo dieting cycle with little to no results, and are ready to shift to a lifestyle of weight wellness that's automatic... with real, delicious food.

Join Dr. Heather Hammerstedt for an informative training to help show you how to turn your kitchen into a healthy one that’ll fit your health and wellness goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Good cookware is a must.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Invest in good quality cookware. You can’t make nutritious food if you don’t have the right tools. Don’t have second thoughts about buying those stainless steel pans and skillets.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Purchase good quality food storage.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where to store your food is very important and purchasing quality food storage will help you get access to food quickly. Plus, it’ll be easier for you to prep and cook your meals in batches. Just store them and keep them in the freezer until you need to reheat them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Keep healthy staples within arms reach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you see food it’s an instinct that you want to eat it when it’s easily accessible. If you keep a bowl of junk foods that can be easily seen, why not keep a bowl of fruits on your kitchen counter for everyone to get? Studies have shown that it’ll be more likely consumed when it’s within arms reach. Promote healthy snacking in the house.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Get rid of unhealthy foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
In order to really have a healthy kitchen, you gotta get rid of the unhealthy food you’ve stocked up in your kitchen. Simply, if you don’t have the unhealthy stuff in your kitchen then you’re not able to eat it. Your kitchen should be a place for nourishment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sign up here: https://www.wholisthealth.com/lp/build-kitchen-live/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you ready to crush your 2021 health goals? If so, join the 7-day snacking freedom challenge! Starts tomorrow, March 22nd. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is a free 7-day challenge designed to help your body prepare for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
weight loss⠀⠀⠀⠀⠀⠀⠀⠀⠀
reduced cravings⠀⠀⠀⠀⠀⠀⠀⠀⠀
sustained energy⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In this challenge, we'll also help you neutralize the single biggest factor we see constantly sabotaging weight loss and health goals... without hunger, energy crashes, or constantly thinking about food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Challenge starts tomorrow on March 22, 2021. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the link to join the challenge: https://www.wholisthealth.com/lp/snacking-challenge-live/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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See you there!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Looking for a gorgeous salad for your Easter feast this year? Look no further. This gorgeous salad is fresh as spring flowers and pairs beautifully with your ham or chicken dishes. And the dressing is light, sweet and just enough sour to balance the strawberries. Avocados and nuts add texture and nutritional power. It's one of my favorite spring salads. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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https://karenmangum.com/strawberry-avocado-salad-with-honey-lime-poppyseed-dressing/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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salads

Immunological resilience is important.⁠ It’s not easy to build it over a short period of time.⁠ The good thing is you can learn strategies and practices in building immunological resilience.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How?⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just join the Nutrition for Optimal Immunity webinar on March 20, 2021, at 11 am PST //2 pm EST. You’ll learn: ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- What an immune response is, how it protects your body from viruses, and the factors that most impact your immune response and resilience.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⁠- The 5 Pillars of Health and how they’re crucial to optimizing immunity from all sides, including protecting your DNA, repairing damaged cells, normalizing blood sugar, and controlling inflammation.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Specific foods that are proven to improve immune function and support the body in ways that boost immunity⁠.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Actionable strategies to boost detoxification and gut health, both of which directly impact immune function.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the link to register:⠀⠀⠀⠀⠀⠀⠀⠀⠀
http://www.wholisthealth.com/lp/nutrition-for-immunity-live/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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See you there!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Smoothie combinations are endless. In fact I don't think I've made the same smoothie twice. Use the graphic to help you mix and match your ingredients to create healthy meal replacements or post-recovery drinks. Super healthy, whole foods, nutritious and delicious.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Start with a cup or two of liquid. Avoid using juice--just too much sugar, natural as it is. Nut milks are great low carb options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Load up with fresh, raw or cooked veggies and fruit for texture and flavor. There's not enough room on the graphic to list all the options. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Don't be shy about cramming in the fresh greens. Go for at least 1-2 cups.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Spice it up with unique flavor options. You can get very creative here.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5. Don't forget the fat! Adding plant-based fats provides satiety and tons of omega-3 fatty acids. If you're eating dairy, whole milk plain Greek yogurt or unsweetened Kefir are great options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6. Although not listed, it's good to add a scoop of protein powder like pea protein or egg white powder. Collagen is not quite complete but helpful for joint health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Enjoy your Smoothies! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The FREE 5-Day Clean Up Your Diet Challenge starts today!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m super excited to help you start re-thinking the way you’re eating so that you never have to go on another diet again!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In this challenge, you’ll learn how to eat a little cleaner and live a lot better one step at a time!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Each day we’ll introduce a simple habit and give you actionable strategies, including:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Having a good healthy protein at each meal⠀⠀⠀⠀⠀⠀⠀⠀⠀
- The trick to drinking more water⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Eating more mindfully and enjoying your food more⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Reducing sugar and processed carbs⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And more!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How to join?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Sign up for the challenge here https://www.wholisthealth.com/lp/clean-diet-challenge-live/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Wait for the confirmation email w/ access to our private Facebook group where the challenge will be hosted⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Invite a friend to join you (studies show that when we have accountability we’re more likely to achieve our goals!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- GET EXCITED because big stuff is coming soon⠀⠀⠀⠀⠀⠀⠀⠀⠀
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See you inside!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you feeling strong? I like to think of building strength not just in body but also in mind and soul. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Body strength is a life-long pursuit. Some have it naturally but the vast majority have to work at it. And it takes a lot of effort. As you age, strength is one of the first youthful attributes to leave you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I started weight training in my 30's and kept at it. Now in my 60's I see the value of staying strong; ok. maybe not as strong as I used to be. But I'm committed to it so that I can keep doing the things I love, like play tennis and ski, garden and play with my grandkids for as long as I can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Strength of mind is another big goal as I age. And it doesn't just mean doing lots of Sudoku or crossword puzzles. It means reading, listening and engaging in stimulating discourse that makes me think and opine. I am so grateful for the amazing resources available to me at the click of my internet browser, for bright people with powerful minds, for my Audible account that offers me amazing insight and for a desire to stay curious. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Like body and mind strength, a strong soul requires daily effort of connecting with the divine (the ultimate source of strength) through meditation, prayer, music, listening to great thinkers, scripture, serving/lifting others. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We're all powerful, loving, creative and compassionate souls who have gifts and talents to share. How do we use these gifts to bless the lives of others? Is that not a noble goal in life?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How do you stay strong in body, mind and soul? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Winter Soups are warm and satisfying. Cold foods like salads and sandwiches may not do the same during the chill of winter.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I love this Minestrone Soup loaded with vegetables, beans, herbs and broth. It fills my kitchen with soothing aromas and it's easy to pull together, mostly from ingredients you likely have on hand. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While the snow keeps coming, warm up with one of my favorite soups. For the recipe click on the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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https://karenmangum.com/minestrone-soup/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All of us are familiar with stomach hunger pangs.⁣ That's your body correctly telling you that it's time to eat, to enjoy delicious, nutritious food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But our bodies often speak to us in other ways and when we pay attention, we learn that hunger also comes from other needs, not just from a stomach accustomed to feeling full.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We’re all familiar with not even thinking about food, but then hearing someone crunch a chip, or seeing a commercial for a restaurant, or smelling something baking, and suddenly, we want to eat. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes we hunger to be touched, something we’ve really noticed since touch has been restricted this last year. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you ever hunger to see a familiar face, a beautiful painting, glorious flowers in nature or a favorite movie?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes we hunger to hear the sound of a loved one, a babbling brook, a melodious symphony or no noise at all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes we’re hungry for intellectual stimulation or new things to think about. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Or often we're hungry for connections of the heart. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s important to tune in and figure out what type of hunger you're experiencing so that you avoid using food for the wrong reasons. Food satisfies stomach hunger in delicious and nutritious ways. That's its job. Learn to match the right hunger with the right tool. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Menopause is an inevitable phase in every woman's life and ranges from minimal observed effects to a whole range of symptoms. My own journey has been full of unexpected changes. I've learned so much about how to manage many of my symptoms, but every woman's story is different.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Join me, Dr. Heather Hammerstedt, and Dr. Madeline Hardacre as we dive into how to achieve optimal health and weight loss before, during, and after menopause. This Saturday, January 23rd at 10am PST/1pm EST.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's the link to join: https://discover.wholisthealth.com/menopause-live/⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't let menopause hold you back from the body and life you want! Prepare your questions, too, as we’ll be answering them live.

Mindfulness . . . you hear a lot about staying mindful in your work, your relationships, your self care. When you're mindful, you become more aware of the needs of others and even of your own needs which means you're more apt to address those needs appropriately.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Listen with your ears and your heart to hear what others are really saying. Use your eyes to see pain and heartache as well as joy and happiness. Touch another who needs reassurance. Offer kind words to the downtrodden or who are in need of comfort (I think that's all of us).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use your inner senses to identify your own needs. Check in often to your need for fuel, for fitness, for rest, for relief. Avoid pushing yourself past your abilities, through pain or sickness. When you use good judgement and follow through with the appropriate tool your body will respond positively. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My work with clients includes developing mindful awareness of the role of food in your life. Do you use food for the reasons it was meant to be used? Food is delightful, it nourishes not only the body, but also the soul when you're hungry. It is not the right tool for stress release, or to soothe anxiety, or to numb feelings. There are more appropriate tools for those things. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
DM me for more information on how to create a more joyful relationship with food through mindful eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Join Wholist Health's 5-day Sugar Detox Challenge and get the complimentary "Success Manual" and learn:⠀⠀⠀⠀⠀⠀⠀⠀⠀
=> The 5 steps to successfully eliminating added sugars from your diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
=> How to spot hidden sugars snuck into products by food corporations... even the so-called "healthy" or "natural" brands.⠀⠀⠀⠀⠀⠀⠀⠀⠀
=> Ten top tips for cutting out the added sugars and sticking to them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
=> Fast and easy low-sugar snack ideas to keep you satisfied, including the natural sugars in whole fruits and veggies.⠀⠀⠀⠀⠀⠀⠀⠀⠀
=> Daily coaching podcasts, supportive texts, and resources to make this sugar detox bulletproof!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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By the end of this sugar detox, people have started noticing the change in their mood, energy, skin, or even the number of aches & pains they have.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You really don’t want to miss out on this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start your year right and challenge yourself to be healthier, happier, and more active this 2021!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Join the challenge:⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://discover.wholisthealth.com/5-day-sugar-detox-live/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You may feel broken.. You may feel hopeless, deeply disappointed or at a loss in how to move forward. It is in the reaching that you will find the hope you need to rise above.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It may be that you've lost your ability to see your strengths because your focus on your weaknesses overpowers everything else. S T O P.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It starts with your thoughts. Your thoughts lead you to feel which in turn lead to actions and outcomes. Start by deciding which thoughts you'll keep and which you'll discard. It's your choice and that gives you the power you need to move in a positive way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My client work is committed to helping you figure out how to feel love for yourself. Without it, choices, including how you care for yourself, what you eat, how much you sleep and move your body, especially your relationships, will suffer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are a loving, caring, powerful and compassionate human being. Reclaim these gifts. Find the way. DM me if you want to know more about my work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Title says it all! Love that Curate Your Health with Wholist Lifestyle Medicine and Coaching. Learn more about what I've been up to these days. It's such an amazing program that is changing lives!

Why Calorie Counting Doesn’t Do Any Damn Good. {Partner} Weight loss programs for women especially are historically diet-centric. They’re also pretty hit or miss, with an overall 75% failure rate.

NEW on the blog! Love, Love a colorful Three Bean Salad. This recipe is the perfect blend of wholesome beans, fresh herbs and vegetables flavored with a Dijon vinaigrette (that's amazing), feta cheese and capers. Traditional Mediterranean style. S&W Premium Beans sponsored.

Recipe link: https://karenmangum.com/three-bean-mediterranean-salad/

Three Bean Mediterranean Salad – Karen Mangum Nutrition

Repeat post because it bears reminding ourselves that we are not our weight. We are valuable individuals with gifts and talents and character traits that have nothing to do with our a number on the scale. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Be sure to offer yourself lots of self-love, self-care, self-validation especially if you're putting too much value on your outward appearance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm not suggesting we stop valuing good health. There is a difference between extreme dieting just for weight loss sake vs wholesome eating for health sake. Please DM me for more information if you're confused about these two. I can help you discover a sustainable way of eating that encourages health rather than fights against it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Jani Davis Dittman pushes me hard, but she's so dang sweet, I can't get mad at her! Follow her on YouTube. Big variety of workouts for home!

Dumbbell Full Body w AMRAP Bonus Today we start out with a full body dumbbell strength circuit hitting every muscle in your body. We repeat the circuit 3 times. But the real kicker comes in-...

How about it friends?! No better time to get a move on! Love my Wholist community!

Join the 5 Day Metabolic Jumpstart Challenge Target the 5 most important components – that you actually have control over – to help you boost your metabolism. Starting July 13th!

I watch the cutest little finch feed on my bird feeder that I placed just outside my study window recently. She brings her friends on occasion but mostly it's just her, enjoying the bounty that I provide. It's an easy meal for her. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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She flows to her natural rhythms of hunger and fullness. She eats what she needs and no more. Granted her diet is limited to what she can forage (or gleefully nibble in my bird feeder) so you might say she doesn't need much variety. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Truth is, humans don't need much variety either, except for vegetables and fruits which we need to mix around to get the nutrients that each plant uniquely provides. Other than that, a balance of protein (fish/poultry/beans/eggs/dairy), high fiber foods (veggies/fruits/wholegrains/beans) and healthy fat (avocado, olive oil, nuts, seeds) is really all we need. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I don't see my little finch eat mindlessly. She's very focused on what she's eating. She eats, looks around a little bit, feeds again and then she's done. Off she goes to live her big vibrant bird life even though there's a lot of bird food left in my feeder. But she leaves it right there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And when she's hungry, she comes back, knowing that her food will be there.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you like that?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you eat when you're hungry?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you stop when you're full?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you leave food on your plate knowing that it will be there for you tomorrow?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you listen to your natural rhythms of eating by listening to your signals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Honor Hunger⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Respect Fullness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Summer dining at it's best. Luscious balsamic marinated grilled chicken layered over romaine greens with fresh tomatoes, artichoke hearts, avocado, mozzarella balls, fresh basil and drizzled with a balsamic vinaigrette. It's one of my go-to recipes for quick and easy meal prep. Great for entertaining too. Click on the link in my bio for the recipe.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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https://karenmangum.com/chicken-avocado-caprese-salad/

Trusting yourself around food is hard for some. Over the years you may have developed poor coping skills and food became your solace, then became the enemy when your weight and health was compromised. Creating a more joyful relationship with food is complex, but very achievable through mindset work, re-framing your view of food, self-discovery and lots of loving self care. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm here to help you or someone you love begin to heal and thrive in your relationship to food. Click on the link in my bio for more information on how to contact me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Something pretty amazing happens when you bite into a piece of watermelon that's paired with feta, avocado and fresh greens. It's like WOW! It's unexpectedly refreshing! My favorite summer salad! Pair with salmon, steak or nothing at all depending on your preference. Click on the link in my bio for the recipe.
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Summer dining is here and I'm excited to get back to posting yummy recipes from the blog and messages to strengthen your relationship with food.

https://karenmangum.com/watermelon-and-avocado-salad-with-white-balsamic-vinaigrette/

How fun to find one of my favorite Smoothie recipes published here for all to enjoy. The creative options featured are fantastic healthful ways to get your veggies/fruits/healthy fats/protein in every day.

13 Healthy Smoothie Recipes So Good You Might Actually Drink Them Before Posting on Insta I said *might!*

If we have to stay home then we might as well work on our healthy mindset and eating patterns. Join me in my quest to cut out added sugar for 5 Days starting on Monday 3/30. Here's how to get it done:
https://discover.wholisthealth.com/5-day-sugar-detox-live/?fbclid=IwAR36IqKvAY4DLi7uzyiV7hm67KOF4CCtXfC8rAksCD7Onf-k2itvew3SDUk

Join the Free “5-Day Sugar Detox” starting Mar 30th! Eliminate added sugars for just 5 days, and feel the difference in your health, mood, and performance. We're doing this live, including coaching, Facebook group, and more.

Looking for awesome meals to make now that you're cooking at home? Check out this convenient meal planning guide from Idaho Nutrition Associates.

https://www.idahonutritionassociates.com/meals-minutes

Meals in Minutes | inawebsite-v1 Take out your calendars. For each day of the week, assign one of the themes you see listed on the monthly downloadable meal plan.

It's not too late to join in Wholist 5-Day Sugar Detox. Join the conversation and get motivated to dump sugar this week!

https://discover.wholisthealth.com/5-day-sugar-detox/

Join the Free “5-Day Sugar Detox” starting Jan 20th! Eliminate added sugars for just 5 days, and feel the difference in your health, mood, and performance. We're doing this live, including coaching, Facebook group, and more.

Love these low carb, egg-free breakfast (or any meal of the day) ideas. What do you enjoy for breakfast?

https://www.dietdoctor.com/low-carb/recipes/breakfasts/egg-free?fbclid=IwAR240wcDduiQxpINqYZGuV1jjornibc70EnfvPK0Xoq_7yoTefWqcbTIX8g

Low-Carb Breakfasts Without Eggs - Diet Doctor We believe eggs are fantastic and that they have a given place when eating low carb. But no matter how good they may be for you, sometimes you need a break. And if you have an egg allergy you don’t have a choice. On this page you’ll find our egg-free breakfasts.

THIRD year running. Mediterranean eating is a sustainable pattern. Of course I don't endorse diets, but a pattern of eating. Mediterranean eating is just that. Lifestyle change, whole food, less processed eating. Good article from US News and World Report.

https://www.cnn.com/2020/01/02/health/best-diet-worst-diet-2020-wellness/index.html

Best and worst diets for 2020, ranked by experts, with a popular one near last The yearly ranking of the best and worst diets by 25 top nutritionists gives the Mediterranean diet top honors and places the popular keto diet near last.

It's the holiday season with all it's food temptations and indulgences. How do I stay on my healthy eating plan? What should my mindset be going into this next week? Come enjoy a FREE webinar this Thursday, Dec 19th. I'll be joining Heather Hammerstedt MD and other health experts to discuss how to keep it all together during this fun, but stressful season.

https://discover.wholisthealth.com/wwpc-holiday-tips/

Live Expert Roundtable: Surviving the Holiday Sweets, Treats, and Temptations Join us live on December 19th where our top Weight Wellness coaches share their biggest impact tips and strategies.