With the new year upon us, comes the endless list of health challenges to make drastic changes to our lifestyle in hopes for a new remake of ourselves. After all we have a completely clean slate and a fresh new calendar, right?

I personally like to make goals and work on new health changes in the fall when my schedule starts to firm up after summer vacations. Kind of the theme of back to school, back to health, even though my youngest is 19!

There’s a new trend this year called sober-ish, and I really like it! The curiosity around cutting out alcohol cold turkey after a season that may have been filled with excess and way too many parties has become a regular in January. While it sounds like a great idea to cut out alcohol completely for the month of January, it might be a set up for failure for most of us. But what if we had a more moderate approach that also could be more sustainable in the long run? Cutting back, trying new ideas, and having an exploratory attitude. That’s something I can get behind!

If this is attractive to you, here are a couple of recipes that you might like to try on your journey.

Freeze-Dried Strawberry Citrus Sparkler

The Freeze-Dried Strawberry Citrus Sparkler is a vibrant and refreshing mocktail that brings together the sweet, tangy flavors of citrus and strawberries. The freeze-dried strawberries add a concentrated sweetness and vibrant color, while the citrus juices provide a refreshing tang. This mocktail has a refreshing citrusy flavor with the added sweetness and vibrant color of freeze-dried strawberries! Top the drink with some crushed strawberry powder for a beautiful display!

Ingredients:

• 1/4 cup freeze-dried strawberries
• 1 tablespoon honey or agave syrup (optional)
• Juice of 1/2 lemon
• Juice of 1 orange
• 1 cup sparkling water
• Ice cubes
• Fresh mint or lemon slices for garnish (optional)

Instructions:

1. Prepare the strawberry mixture: Crush the freeze-dried strawberries into a fine powder using a blender, food processor, or by placing them in a ziplock bag and crushing them.
2. Mix the ingredients: In a pitcher or shaker, combine the strawberry powder, lemon juice, orange juice, and honey/agave syrup. Stir or shake well until the strawberry powder dissolves into the liquid.
3. Assemble the mocktail: Fill a glass with ice cubes, pour the strawberry citrus mixture over the ice, and top with sparkling water or club soda. Stir gently.
4. Garnish and serve: Top with pieces of dried strawberry.

Ginger Orange Mocktail

Get ready for a zesty and revitalizing drink that perfectly blends the warmth of fresh ginger with the bright, sweet flavor of freshly squeezed orange juice. A homemade ginger syrup adds a spicy kick, balanced by the citrusy tang of lemon juice and the natural sweetness of honey or agave nectar. Topped with sparkling water, this mocktail delivers a refreshing fizz that elevates its bold flavors. Garnished with orange slices and fresh mint, it’s a vibrant, energizing drink perfect for any occasion, offering both a refreshing burst and a soothing warmth.

Ingredients:

• 1/4 cup fresh ginger, peeled and sliced
• 1/2 cup fresh orange juice (about 2 oranges)
• 2 Tbsp ginger simple syrup: made with 1/2 C water, 1/2 C sugar, and 1/3 C fresh ginger slices
• Juice of 1 lemon
• 1-2 cups sparkling water or club soda
• Ice cubes
• Orange slices and fresh mint for garnish (optional)

Instructions:

1. Make the ginger simple syrup: In a small pot, add the ginger slices, sugar, and 1/2 cup water. Bring it to a boil, then reduce heat and let it simmer for about 10 minutes. Strain the ginger syrup and discard ginger pieces. Syrup can be stored in refrigerator for up to 2 weeks.
2. Prepare the mocktail: In a pitcher or glass, combine the fresh orange juice, lemon juice, and the ginger syrup.
3. Assemble the drink: Fill a glass with ice cubes, pour in the orange and ginger mixture, and top with sparkling water or club soda. Stir gently.
4. Garnish and serve: Garnish with orange slices and fresh mint for a pop of color and extra flavor.

Hope these become favorites for you too!

Remember, be kind to yourself and keep taking steps. If you need a partner on the journey, I’ll be here for you, just reach out.

Lighten Up Your Holiday Recipes

The holidays are a time for indulgence, but that doesn’t mean you have to throw all healthy habits out the window.

We crave the feeling of abundance with our holiday food, it demonstrates how rich and complete our lives are and biologically sends the message to our brains that we are satisfied and full. Did you know that by increasing our fiber and protein, it effectively sends that same message, but without the bellyache?

The fastest way to help our microbiome is to add fiber from plants to feed the good gut bacteria. We can do that easily by making a few simple swaps or additions to the meals that we love.

3 Easy Ways to Make Recipes Healthier

With a few simple tweaks, you can enjoy your favorite holiday dishes without the guilt. Here are three easy ways to lighten up your recipes while still keeping them delicious and satisfying:

1. Bulk Up Casseroles and Stuffings with Riced Cauliflower

One of the easiest ways to add a healthy boost to your holiday dishes is by sneaking in more veggies, and riced cauliflower is a perfect choice. It’s mild in flavor, making it a great addition to casseroles, stuffings, and even mashed potatoes without altering the taste. Not only does it blend in seamlessly, but it also adds a hearty dose of fiber and phytonutrients, which can help regulate blood sugar and keep you feeling full longer. You might not even notice the difference in taste, but your body will feel the difference!

I personally love making my own riced cauliflower by pulsing fresh cauliflower in a food processor until it reaches a rice-like texture. However, if you’re short on time, you can easily find pre-riced cauliflower in the produce section or freezer aisle of most grocery stores. It’s a super simple swap that packs a nutritional punch.

2. Cut the Sugar in Baked Goods

Who doesn’t love holiday desserts? From cookies and pies to cakes and brownies, the season is full of sweet treats. But did you know you can often cut the sugar by 1/4 to 1/2 in most baking recipes without sacrificing flavor? In fact, reducing the sugar allows the natural flavors of the ingredients to shine through—think rich chocolate, fragrant spices, or the tartness of fresh fruit.

This small adjustment not only lowers the overall calorie count, but it also reduces the glycemic load, meaning your body won’t experience as sharp a spike in blood sugar. The result? You’ll feel more satisfied and energized rather than hitting that post-dessert sugar crash. So, the next time you whip up a batch of cookies or bake a holiday pie, try dialing back the sugar a bit—you might be pleasantly surprised!

3. Use Fresh or Frozen Produce Instead of Canned

Many traditional holiday recipes rely on canned ingredients, but making the switch to fresh or frozen produce is a simple way to improve the health profile of your meals. Canned fruits and vegetables often contain added sodium or sugars, which can detract from the flavor and nutritional value of your dish. Fresh or frozen produce, on the other hand, retains more vitamins, minerals, and natural flavors.

For example, fresh green beans in a casserole will have a more vibrant taste and a crisper texture than their canned counterparts, and they’ll help lower the sodium content of your dish. Plus, using fresh or frozen produce gives you more control over the seasonings and lets the natural taste of your ingredients stand out.

Bonus Tip: Don’t Forget the Salad!

One of the easiest ways to lighten up any holiday meal is to include a big, vibrant salad as a side dish. And no, we’re not talking about boring lettuce with a splash of dressing—we mean a salad loaded with fun and flavorful toppings like roasted nuts, dried cranberries, fresh herbs, and crisp veggies. The key is in the dressing! A well-made dressing can turn a simple salad into a showstopper.

Here’s one of my go-to holiday dressings that’s sure to impress your guests:

1/3 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 teaspoons curry powder
Salt and pepper to taste
Whisk it all together, drizzle it over your salad, and toss to coat. This dressing has a rich, tangy flavor with just a hint of spice from the curry powder—it’s perfect for adding warmth to your holiday spread while keeping things light and healthy.

With just a few simple swaps and additions, you can enjoy the holiday season without compromising your health goals. Give these tips a try and see how they transform your favorite recipes into healthier, more nutrient-packed versions. Happy cooking, and enjoy a deliciously wholesome holiday season!

The Benefits of Meal Planning and Prepping: A Simple Guide
Meal planning and prepping may seem like a daunting task, but with a bit of preparation, you can create a healthy, enjoyable routine that aligns with your wellness goals. Here are some tips to help you get started on the right foot.

1. Start with a Weekly Menu
✅ Begin by creating a weekly menu with just a couple of meals. This approach keeps things manageable and prevents you from feeling overwhelmed. As you become more comfortable, you can gradually add more meals to your plan.

2. Make a Shopping List
✅ Take inventory of what you already have in your fridge and pantry before making a shopping list. This step helps you save money and avoid unnecessary waste. Knowing what you have on hand makes the planning process smoother and more efficient.

3. Prep Ingredients in Advance
✅ Preparing ingredients in advance can be a game-changer. Items like boiled eggs, chopped vegetables, and snack bags can be safely stored for a few days, making it easier to assemble meals quickly throughout the week.

4. Repurpose Leftovers
✅ Think of your leftovers as a “Health Savings Account.” Get creative by repurposing them into new meals. For example, last night’s roasted vegetables can be added to a salad or mixed into a grain bowl, giving you a fresh and nutritious meal with minimal effort.

Building a Balanced Meal
Creating balanced meals is essential for maintaining your health and energy levels. Here’s a simple guide to building a plate that supports your overall wellness:

🥗 Half your plate should be vegetables and fruits: These foods are rich in essential vitamins, minerals, and fiber, which are crucial for maintaining good health.

💪 One-quarter of your plate should be lean proteins: Choose options like chicken, fish, beans, or tofu. These proteins are vital for muscle repair and overall body function.

🫕 One-quarter of your plate should be whole grains: Whole grains like brown rice or quinoa provide energy-sustaining complex carbohydrates that keep you fueled throughout the day.

🥑 Include a small portion of healthy fats: Healthy fats like avocado, nuts, or olive oil dressing not only add flavor but also support heart health and help your body absorb essential nutrients.

The Key to Success: Finding Your Groove
Meal prepping is about creating a system that works for you. It might take some trial and error to find your rhythm, but once you do, you’ll discover how much easier it is to stick to your health goals, save money, and reduce daily stress.

Happy prepping!