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November Newsletter

November marks the start of the holiday season. How are you feeling? Are you happy with your health and wellness? Either way, I am here to help you finish the year strong. Here are some tips and tricks for eating during this holiday season.

Eat a balanced breakfast and lunch. For breakfast on Thanksgiving, try eating eggs and toast with fruit and a salad with grilled chicken and beans (fiber-rich carb) for lunch. The idea of saving up our calories or skipping meals to be able to overeat at another meal is detrimental to our overall health. When we do this, we tend to eat more than we would have if we had a balanced day of eating, and we also feel uncomfortable when we overeat.
Make half your plate fruits and veggies. Fill your plate up with fiber-packed produce. Not sure if the party or dinner will have fruit or veggies? Offer to bring a fruit salad and a salad. Or add a veggie tray with hummus as an appetizer.
Prioritize lean proteins at each meal. Protein helps us feel satisfied and keeps us full until the next week or snack. Aim for 20-30 grams of protein at each meal and 10-20 grams at snacks. Lean protein sources include chicken, turkey, eggs, tofu, tempeh, lentils, edamame, Greek yogurt, and cottage cheese.
Hydrate. We want to remember to drink water during the holidays and when we are not in our everyday routine. Make it a priority to stay hydrated this holiday by carrying a water bottle or setting reminders on your phone. If you are going to drink alcohol, drink water or seltzer in between each alcoholic drink.
Enjoy time with your family and friends! Grab a plate and fill it with fruit, veggies, protein, and fun foods. Then, sit down and socialize with friends. Holidays are about spending time and connecting with loved ones.

If you want to finish 2023 positively, let’s work together! I am here to help you feel your very best. Nutrition does not have to be complicated because who has time for complicated during the holiday season (or ever)?!

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Here is the inspiration for this week’s dinner menu. Each week, I come up with the dinner menu before grocery shopping. Once I make the menu, I make my grocery list. This way, I have all the ingredients I need. There is no time to be going to the grocery store mid-week. I like to plan meals based on what is in season and what we have in our refrigerator and pantry. I also stick to a theme for each day: Meatless Mondays, Tacos on Tuesdays, Soup on Wednesdays, Sheet Pan on Thursdays, and Pizza on Fridays. Each week has variety and also some direction. This method works for our family. If you struggle to plan dinners, I am here to help! In my practice, we help you develop a plan for you and your schedule. Nutrition is individualized, and a generic meal plan is anything but that. My practice accepts health insurance, and guess what? Most of my clients have no out-of-pocket expenses. How awesome! Schedule your first session today!

Get your free blank menu meal planner here