October: When Falling in Love Falls Apart

Fall in Waconia, Minnesota- home

It’s the most wonderful time of year! In my opinion… I was going to refrain, but IT’S FALL YA’ALL! So, this month, it’s all Fall/cool weather recipes, and since we had a full month of FALLing in love, it’s time to chat about what happens when we just aren’t loving something. When that love FALLS apart. It’s not all butterflies and sunshine. I realize! So, let’s dig into it.

As always, I have my notes for you:

  • October’s menu (denoting which recipes are free on BoD and which are shared in this email)
  • Quick notes for the scrollers or a reference throughout the month
  • Our hack of the month info sheet
  • Our challenge worksheet

This month’s concept: Overcoming obstacles with persistence

This month’s health hack: Making it easy

“Sooooo…. Jess, when you paint this beautiful pictures of delicious veggies, sunrise walks, and beautiful spaces in my home, etc., here is what the real picture looks like in my home: I tried 10 veggie recipes and only liked one. I tried the sunrise walk and breathed in the “beautiful” air and got gnats up my nose and 10 mosquito bites, and when I tried to do a DIY shelf, I didn’t anchor it, and it fell off the wall and broke….”

This is REAL LIFE! 100%. But, does that mean we stop?! Nope. Why? Because obstacles and challenges are what help us LEARN. They are what make us RESILIENT. They give us the tools to OVERCOME FUTURE OBSTACLES. So, “buck up li’l camper” (as a sign in my college campus security’s window said, and Joel and I reference often). The journey has only just begun!

Physical Health

Nutrition

This is the longest section because it’s the one most of us struggle with the most! I am going to outline a few concepts that can be applied to any of dimension of health you’re struggling with!

Those darn veggies! I tell ya! Did you find those two recipes to fall in love with? Are you still eating one more cup of them a day? Keep doing that. Don’t do anything different with your nutrition. That’s it! Keep trying recipes, keep eating that extra cup a day.

Is there something you feel is falling apart with this process? Are you having trouble sticking to it? Try again tomorrow. The key to success? Getting back up when you fall down… because you will. We all do.

So often, we’re tempted to throw in the towel when we have a busy work schedule, a bad weekend, a vacation, an off day, we eat out, there are donuts in the breakroom (if I had a penny for every time I heard this was a trip up… bring healthy snacks to share, friends! Donuts are the downfall of your peers!), or we’re gifted some kind of sweet… But, these are all a part of life! We can’t live in a world where these temptations and circumstances don’t occur!

Instead, we need to have a contingency plan. This might be emergency snacks you carry with you in case hunger strikes between meals while you’re out and about (almonds & raisins in a ziploc in my diaper bag are a favorite that keep and are satiating enough to keep me until I can get a meal). Another example might be meals that you freeze, frozen veggies and turkey burger patties you know you can throw together if time is tight, a specific restaurant and even meal you have picked out for when you’re really in a bind.

But, as much as we can prepare, those vacations/holidays/gifts/take out CAN and SHOULD happen! We have to live our lives and enjoy every once in a while! It doesn’t mean the death of our healthy lifestyle! It means, when these things occur, we don’t just let them happen to us. It’s all about our mindset…

Let’s chat first about the obstacles that can be foreseen (holidays, birthdays, vacations, etc). Plan! I knew I would have wine, ice cream cake, and pizza over the weekend of my daughter’s birthday! I enjoyed every stinking bite. Yum. I didn’t gain weight. I didn’t let it get away from me. How? I had 1 slice of pizza. I had 2 glasses of wine. I had one SMALL slice of ice cream cake. Why? Because it’s more about the taste and the experience than it is the quantity. I planned to stay on track with my breakfasts, lunches, and snacks. I got in my veggies. I had healthy things WITH the unhealthy. And, I knew the next day, my healthy nutrition would be right there waiting for me… And I looked forward to it because I know I enjoy how a healthy diet makes me feel. We can ENJOY unhealthy foods AND enjoy healthy foods- and especially enjoy how healthy foods make us feel. BOTH have their place. They can coexist! This birthday party scenario was huge win for me, since usually this is the type of thing that would derail me for at least a week (leftover cake, finishing the bottle of wine, lots of pizza, lots of self-deprecation, etc)! But, if I changed my mentality and tactics, so can you.

Photo by Asad Photo Maldives on Pexels.com

Vacation? Don’t go nuts. You aren’t going to feel good if you do. Ever just completely let loose and felt like you were groggy and bloated and didn’t feel good in your clothes even by the end of vacation and stopped enjoying the experience because of it? Yep. Been there. When I was pregnant and went back to Minnesota, I actually gained 8 pounds in a week. I lost 6 of them in the following week just due to inflammation decreasing, but STILL… It doesn’t feel good! What do we do instead? The same kind of formula. Plan healthy meals within the schedule. Maybe just one unhealthy meal a day. Only drink at night and have a limit on how many. Stay active. Don’t expect to lose weight. Maintenance or even a couple pound weight gain is the goal. You want to enjoy different foods, but you also want to enjoy the experience!

The un-foreseen? The crazy work meeting popping up in the evening when all they provide is pizza? The gifted sweets that a little student of yours gives to you and then stares at you with anticipation waiting for you to consume it right in front of them? Those darn donuts in the breakroom… again! There are actually less of these “un-foreseen” situations than we think, which I’ll get into in a minute, but they DO happen!

So, what do you do when you were so prepared to eat healthy and even in a good groove, but the world is against you, and you are forced to eat the pizza… the cupcake just needs to be consumed at the peril of a little kid’s feelings… or the donut just jumps onto your desk and down your throat before you can fight it off?! You breathe. You realize that this ONE meal, sweet, or blasted donut is not your nemesis. It is simply a part of life. ONE meal. ONE sweet. Even ONE donut will not make or break your ENTIRE HEALTHY LIFESTYLE YOU ARE LEADING FOREVER AND EVER UNTIL THE END OF TIME. One donut < Your entire healthy lifestyle. You get right back on track. You eat the pizza and make it a CHOICE, not a circumstance controlling you! You enjoy it. You wake up, you put that spinach in your eggs, you don’t miss a beat. You eat the cupcake. You enjoy it. You grab that salad you packed for lunch. You don’t miss a beat. And you don’t feel bad at any point in the process- it’s not something I skipped, it’s just not a healthy part of the equation!

Photo by Lisa on Pexels.com

The donut? Now, friend, is this REALLY unforeseen? Is this really the first time there have been sweets in the breakroom? Is the donut REALLY jumping around your office and down your throat? This one, my friend, is in fact NOT UNFORESEEN. If it happens regularly enough, you need to have a PLAN! For example: I will eat the donut once every 2 weeks. I will not eat the donut ever, but will keep a small package of healthier dark chocolate in my drawer that is to be consumed in lieu of said donuts on such occasions. I will not eat the donut, and I will treat myself to a healthy coffee drink I enjoy in lieu of the donut to celebrate that I am badass for not eating the donut and to celebrate the fact that my healthy lifestyle has become more important (and, yes, ENJOYABLE!) to me than the rogue donuts.

Friend, you got this. Those veggies are your soulmate. They are going to do all of the things for you in your life that you ever dreamed and more. Stop turning the veggies down. Stop being so cold. They hold a bright future for you! Say yes to the veggies. Make a long-term commitment to them. Marry the veggies. They are your prince charming. Your everything. They just might be a little hard to swallow at first.

The challenge: Keep doing what you’re doing. Try more new veggie recipes. Continue eating that one original extra cup of veggies a day.

Why isn’t there a further challenge? Why aren’t we pushing ourselves more? Because it is LONG-TERM. It is gradual. And you know what I bet is secretly happening if you’re actually doing this? You’re making other subtle changes in your diet as a result (shhh- don’t tell your brain!). You’re probably eating less of something else. Your palette is most-likely craving less of the pre-packaged sweet and salty. I’m not saying you’re being perfect as a result, but are you noticing a few of these things?

Now, if you haven’t been upping your veggies by a cup a day and finding a few healthy veggie recipes you enjoyed, it is time to start!

Exercise

After my long-winded nutrition section, let’s get down to it!

Exercise hiccups? Things falling apart? Not loving it? That record is not broken, it is just worth saying again: KEEP TRYING!

Setbacks of injury, bad weather, falling out of routine, vacation, stressful work life, etc will happen! But, again, there are always ways around them! Injury might mean just stretching for a while and moving as you are able. Bad weather means you get to move inside (I hear there is such a thing as at home workout programs that are great & yours truly can hook you up- I even have resources for at home workouts that are for those lacking mobility or that you can do from a chair if you are injured or at an age where you don’t feel you can jump into the Beachbody world with me). Falling out of routine means you get back into it. And stressful work life means finding a time in your day to get outside and walk around your office building or just through it if the weather is bad! It will even improve your stress!

But, we keep trying. And trying. And trying. Do you think those who are successful never failed? No. They are just more persistent. That is the only difference. If at first you don’t succeed, try, try again. You can do it!

It doesn’t have to look pretty, just make sure you love doing it!

The challenge: keep finding ways you can incorporate things you love into your exercise routine, finding things you love about the exercise itself, and finding things you love about the feelings you have after exercise!

Try something new if it’s not working. Try a type of exercise you’ve never tried before. Try pairing it with something you do love! It’s scientifically proven to work! I honestly will help you if you need it! A reminder of some of the examples I listed last month? 

Celebrate the fact that your body can move. Celebrate the fact that you have your health. Celebrate the tiny improvements you see from one exercise session to the next.

Choose an atmosphere that you enjoy- nature- as the sun rises, the wind blows, the leaves rustle; a well-lit room; at least a space with a few motivating quotes around you…

If that’s not possible, create a playlist of songs you enjoy listening to while you move, if you’re on a cardio machine, choose a show to watch that you like, listen to or watch the big game as you walk or stretch…

Do it with a friend, text a friend when you’re finished and hold each other accountable, start following fitness experts on social media and learn more about moving your body, join my Beachbody community where we post after every workout…

Buy workout clothes that you like, are comfortable, and make you feel good… do whatever it is that strikes your unique interest waves and bind it to exercise (making something more attractive is scientifically proven to help us form new habits!).

Environmental Health

How is that space in your home doing that you were supposed to fall in love with from last month through improving/rejuvenating/transforming? How is the space doing from the month before that we targeted to reduce stress in our lives? Are you doing these things? If not, try it out! If you have been and you’ve hit some sort of dead end… “Keep trying”.

Challenge: pick out a new space to “fall in love with” this month and rejuvenate/improve/transform it.

Why aren’t you changing the challenge Jess? Because habit. Because long-term. Because I am tricking you into forming solid habits during these months because, don’t look now, but the holiday season is almost upon us! And that is a whole ‘nother thing we’ll discuss next month. But right now, we’re becoming solid in our health habits and growing the roots of them deep into the ground. So, when the inevitable storm of change and stress and irregular circumstances hit, we aren’t going to bend and break. We might lose a few branches, but our roots are growing deep right now, and they will hold us up!

Spiritual Health

Be honest. Did you even set the goals in the first place? It’s easy not to! Fear of failure. Tried goals before and they didn’t work? Don’t think you need them?

Over the last couple months, we formed goals in each dimension of our life (mental, physical, social, spiritual, intellectual, and environmental). Long-term goals that we then broke down into short-term, and then broke down into actionable steps we can take each week or day. 1-2 of these goals should be the priority goals we work towards so we don’t get overwhelmed by all of them. 

The next challenge was to review these goals on a weekly basis and set an ambiance if it helped us look forward to this time. But, to make a commitment to this time like a meeting we couldn’t miss.

Photo by OVAN on Pexels.com

So, now, here we are, 3 months left of the year. Any New Year’s goals or resolutions we set most-likely a dim memory. But, 3 months left nonetheless. What are we going to do with this time? It’s a quarter of a year! We need to be realistic with the time and realize we have holidays coming up and all that this entails. However, we also need to USE this time.

If you haven’t set goals yet, set them. If you need help doing this, the process I just walked you through is the exact formula I use with my 1:1 clients. Hire me, and I’ll do it with you and even check in with you weekly! But, in lieu of this, set the goals yourself! Do the check-ins. Improve as a person.  As a whole. It feels good to be “Wholee Healthy”. Holistic. Our lives as a whole. Get on the same page with yourself and your future! Keep trying. No further challenge. Just keep doing what you’re doing!

Challenge: Set the goals if you haven’t. Review the goals if you have. Do it weekly. Set the ambiance w/ tea/wine/coffee/a beautiful view if you need. But, stick to it. Set a reminder in your phone. It is an important meeting you can’t miss!

Social Health

Photo by RODNAE Productions on Pexels.com

Over the last couple months, we’ve been giving back to our communities. Volunteering, donating, paying for a stranger’s water bill, paying for the coffee for the car behind you in the drive through, giving extra large tips, etc. And last month, we chose to do one (or more) of these things that we loved to do. That felt good. 

Setback of a stranger being offended? Setback of finding out the charity you gave to only gave 20% of the proceeds to the cause? Any other setbacks? Keep trying. You did the right thing. Keep doing it!

This month’s challenge? Same as last. Keep doing it!

Intellectual Health

Ahhh hobby time! Were you swaying on the piano bench like I suggested and fell off? Tried woodworking and slammed your finger with the hammer? Tried the hike and tripped and broke an ankle? I’m sorry I caused you pain! But, keep trying!

Photo by Miriam Alonso on Pexels.com

The last couple months, we’ve been incorporating a hobby we enjoy into our lives, even if it’s the smallest of things like reading a few minutes a day (or even week!), and making sure it’s something that we actually enjoy and is actually a mini escape. We’ve been working towards incorporating it regularly or having a project we’re working towards.

Challenge: Keep doing it! Keep working towards projects and/or a regular habit of doing a hobby you enjoy.

Examples: woodworking, piano, reading, hiking, instruments, researching/history searching, classes of any kind, or basically anything that lights your mind up in a new and different way that you find invigorates you!

Mental Health

Lastly, but maybe even most importantly, mental health. The last couple of months have been dedicated to finding sources of positivity to surround ourselves with to help us to be more positive ourselves. Rather than the news or negative friends, we look to podcasts, positive news, positive friends,  journaling, reviewing our weekly goals, listing 3 things we’re grateful for or proud that we accomplished that day, 3 affirmations, a Bible verse, a longer prayer/devotion/podcast/, a review of our goals, or a quote or mantra that we use to get our headspace right.

Photo by Binti Malu on Pexels.com

This last month, we bookended our day with this positivity. Morning and evening. Why? Because we need to start our day in the right headspace, and we usually need to regain perspective at night. 

The things we surround ourselves with affect us! We are the average of the 5 people we spend the most time with (which can be virtually). We can control our thoughts, we can change our lives for the better, but we have to surround ourselves with positivity and others that believe the same. 

Challenge: Keep trying. Keep going. Keep bookending your day with positivity! It doesn’t have to be long (but it can be!). Just 5 minutes to bookend your day on either end will do!

Health Hack: 

Yeah, yeah, Jess, it all sounds good, but it’s not EASY to do these things! Well, make it easy! Psychology tells us that this is another rule of creating a long-term habit: the easier something is, the more likely we’ll be to do it, stick with it, and create a habit we love (which psychology tells us that when we’re attracted to something, we’re more likely to do it. That’s why last month’s email was all about falling in love with a healthy lifestyle. The more we like it, the more likely we are to do it and stick with it!). 

So, now you know why we want to make things easy, but HOW?!

If you aren’t liking your workout that is super intense, dial it back a notch. Make it easier and get into the habit of working out before you push yourself… and when you do, make sure you enjoy the fact that you’re pushing harder!

If you are creating intricate recipes that have 10 steps and take an hour to make and you’re stressing, instead, buy some pre-cut broccoli florets, slap them on a sheet pan with salt, pepper, and oil, and be done with it! 

If you’re listening to half hour podcast and feel it’s just not sustainable in your day, break it into 5 minute segments, find something shorter… do it while you’re making dinner, folding laundry, sweeping the floor, on a walk, etc… it’ll make these things so by faster too!

If you’re trying to remodel an entire room, instead, go on Amazon, find a quote that you love, buy a wall hanging of it, put it on your desk, and viola, you’re done with the challenge & have also surrounded yourself with positivity by the way!

If goals are too much to set and/or revisit, then, just set one goal at a time. Revisit them on your phone in bed while you listen to music before bed. Have a reminder pop up with the goals attached. Do the work once, and it’s an instantaneous way to revisit them!

If volunteering is tough to fit in or finding the right charity to give to isn’t easy, wait for an opportunity to present itself… It WILL come to you. God has a way of putting situations into your life for you to give- clothing drives where they even pick it up at your door, a cause your kid’s school or your church is having, a friend’s post about a walk for a cause they are doing… all of these things are presented to us at least once a month, just be sure to keep your eye out instead of passing up the opportunity!

Hobbies? Make it something you can do with a spouse or child/grandchild. Biking, hiking, fishing, reading, playing/teaching cribbage, an instrument… make it a part of a regular relationship and by sharing it, you’ll love it even more and spend time with someone else in the process! Or maybe it’s just listening to an audio book before bed to wind down and escape.

There are so many ways we can make healthy habits easy! We have visions in our head of what “healthy” means and they seem so overwhelming! But, don’t think “healthy” is a one-sized fits all term… Make it fit into your lifestyle more seamlessly. Be purposeful, but make it work for YOU. This is how it will LAST FOR LIFE!

Drumroll for what we’ve all been waiting for……….. FALL RECIPE TIME!

Mini Apple Pies

Ingredients

FOR CRUST:

2⅔ cups crumbled graham crackers, vegan, gluten-free (approx. 16 cracker sheets)
2 Tbsp. pure maple syrup
¼ cup + 2 Tbsp. coconut oil
FOR FILLING:
3½ cups chopped apples, peeled, cored (approx. 5 small baking apples like Granny Smith or Honeycrisp)
1 cup water
½ cup coconut sugar
¾ tsp. ground cinnamon
½ tsp. ground nutmeg
1 dash sea salt (or Himalayan salt)
¼ cup cornstarch (preferably GMOfree) + ¼ cup water (combine to make a slurry)
2 Tbsp. fresh lemon juice

Instructions

1. Before you begin, please note that the total time for this recipe includes 2 hours’ refrigeration time for the mini-pies to set
2. Line muffin pan with muffin papers. Coat with spray. Set aside.
3. Place graham crackers in a food processor or blender; cover. Pulse until fine. Add syrup and oil; pulse until thoroughly combined.
4. Place Tbsp. of crust mixture into each muffin cup and press down firmly with fingers to mold crust mixture against the bottom of each cup. Place muffin pan in the freezer.
5. Add apples, water, sugar, cinnamon, nutmeg, and salt to a medium saucepan. Reduce heat to low and simmer 8 to 10 minutes, or until apples are soft.
6. Add cornstarch slurry to apple mixture, whisking constantly, until mixture thickens, about 30 seconds. Remove pan from heat.
7. Add lemon juice to apple mixture and stir to combine; set aside to cool. Place apple mixture in refrigerator and chill until it rea room
temperature, about 30 minutes.
8. Remove muffin pan from freezer. Spoon approximately ¼ cup apple
mixture into each muffin cup.
9. Place muffin pan in refrigerator and chill until apple mixture has set, about
2 hours.
10. Serve immediately, or store refrigerated in an airtight container for up to 5
days.

Whoopie Pies

Ingredients

FOR COOKIES:

1 cup dry old-fashioned rolled oats, gluten-free
½ cup gluten-free all-purpose flour
½ tsp. ground cinnamon
¼ tsp. baking powder, gluten-free
¼ tsp. sea salt (or Himalayan salt)
¼ cup extra-virgin organic coconut oil
¼ cup coconut sugar
1 large egg
½ tsp. pure vanilla extract
½ cup chopped raw walnuts

FOR PUMPKIN FILLING:
¼ cup heavy whipping cream
½ tsp. unflavored gelatin (preferably
from grass-fed cows)
½ cup 100% pure pumpkin puree
2 Tbsp. coconut sugar
1 pinch sea salt (or Himalayan salt)
¼ tsp. ground cinnamon
¼ tsp. ground ginger
¼ tsp. ground nutmeg
1 dash ground cloves
½ tsp. pure vanilla extract

Instructions

FOR COOKIES:

1. Preheat oven to 350º F.
2. Line baking sheet with parchment paper and lightly coat with spray.
3. Combine oats, flour, cinnamon, baking powder, and salt in a large bowl; mix well. Set aside.
4. Combine oil and sugar in a medium mixing bowl with a stand mixer (or electric mixer); beat until light and fluffy.
5. Add egg and extract; beat until well blended.
6. Gently fold in oat mixture using a spoon (or clean hands); mix until just blended.
7. Fold in walnuts; mix until just blended.
8. Spread 18 rounded Tbsp. of dough onto prepared baking sheet.
9. Bake 15 to 18 minutes, rotating baking sheet once halfway through, or until golden brown.
10. Cool cookies completely before filling (hot cookies will melt the cream filling).

FOR PUMPKIN FILLING:

1. While cookies are baking, combine cream and gelatin in a large mixing bowl; whisk to blend. Let stand for 5 minutes.
2. Add pumpkin, sugar, salt, cinnamon, ginger, nutmeg, cloves, and extract to cream mixture; whisk to blend.
3. Add pumpkin mixture to a large skillet. Bring to a gentle boil, over medium heat, stirring constantly. Reduce heat to medium-low; cook, stirring constantly, for 3 to 5 minutes, or until mixture has thickened slightly.
4. Place pumpkin mixture in heat-proof bowl, then place bowl in ice bath. Chill for 5 to 10 minutes, or until pumpkin mixture has set to the consistency of pudding.
5. Transfer pumpkin filling to a large resealable plastic bag. Refrigerate until it’s time to fill the pies.
FOR WHOOPIE PIES:
1. Snip off one corner of plastic bag (containing pumpkin filling) with a pair of scissors.
2. Pipe approx. 1 Tbsp. filling on the flat bottom of a cookie; press another cookie on top to form a sandwich. Continue with remaining cookies and filling until nine pies are complete.
3. Whoopie pies may be enjoyed immediately or refrigerated in an air-tight container for up to 4 days.

** We did find that the cookie to filling ratio was a bit high, and ended up just having an open face pie vs cookies on the top and bottom and liked it a lot more!

Beef Squash Stew

I may have shared this in years past, but we just made it for the first time this season, and it is worth another share!

Ingredients

2 lb Butternut Squash , peeled and cubed

3 – 4 tbsp Olive Oil

1 large onion , chopped

2 lb lean beef chuck

32 oz Beef Stock *see notes for whole30/paleo , gluten free

2 cloves garlic , crushed

sprig fresh thyme , or dried

sprig of rosemary , or dried

1 tsp salt

1 tsp pepper

Instructions

Prepare the squash by peeling it, removing the seeds and cutting it into cubes.

If your beef is not already cut into pieces then cut it up into cubes, and the same for the onion.

Heat the oil on a medium heat in al arge pot with a solid bottom, then add the onion and saute for a couple minutes, now add the beef and brown it for a couple of minutes.

Add the beef stock, herbs, salt and pepper.

Cook it on the stove top on a low simmer for about an hour with a lid on the pot, do not boil.

Finally add the butternut squash and cook for a further 30 minutes or until beef is tender.

SLOW COOKER INSTRUCTIONS:

Follow the directions as before and saute the onions and brown the beef.

Now you want to add the beef, onions, butternut squash and all remaining ingredients into the slow cooker.

Cook it on low for 5 – 6 hours, or high for about 3 – 4. how long it takes will depend on the heat of your slow cooker, I would check it after 3 hours so see if the meat is tender and the squash is soft.

Pasta Alla Carbonara with Grilled Chicken

Ingredients

2 oz. dry whole wheat pasta
1 large egg
¼ cup grated pecorino Romano cheese
2 slices turkey bacon
¼ tsp. ground black pepper
We added:
Grilled Chicken
Spinach
We also needed to double the recipe for our family of 4 with two small children

Instructions

1. Cook pasta according to package directions, straining from pot with 1 minute of cook time left; reserve ¼ cup of cooking water. Set pasta and water aside separately.
2. Lightly beat egg and cheese in a medium bowl; set aside.
3. Heat large nonstick skillet over medium-high heat; add bacon and cook for 3 to 4 minutes per side. Transfer to a plate lined with paper towels; when cool enough to handle, crumble or chop bacon. Set aside.
4. Add pasta and reserved cooking water to skillet; sprinkle with pepper.
5. Bring to a simmer; cook for 4 minutes, or until most of the water is absorbed. Remove from heat; pour egg mixture over pasta, stirring constantly, until a creamy sauce thickens. (If sauce doesn’t thicken completely from residual heat, place over very low heat, stirring constantly until thick. Make sure to have serving bowls ready to transfer pasta quickly before egg scrambles.)
6. Immediately divide pasta evenly between two bowls; top with crumbled bacon and enjoy!

Carne Asada

Ingredients

3 pounds flank steak

⅓ cup white vinegar

½ cup soy sauce

4 cloves garlic, minced

2 limes, juiced

½ cup olive oil

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon ground white pepper

1 teaspoon garlic powder

1 teaspoon chili powder

1 teaspoon dried oregano

1 teaspoon ground cumin

1 teaspoon paprika

Instructions

Combine all ingredients and marinate for 1-8 hours. Grill, slice, and enjoy with black beans, salsa, greens, salsa, and any other favorite Mexican toppings. Put in burritos, tacos, or salad and enjoy!

Turkey Chilli

Ingredients

  • 1 tbsp olive oil
  • 1 lb ground turkey or ground chicken
  • 1 yellow onion, diced
  • 4 celery stalks, chopped
  • 1 green pepper, diced
  • 1 cup corn
  • 2 can kidney beans, rinsed and drained
  • 2 can navy beans, rinsed and drained
  • 4 cloves garlic, minced
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp coriander
  • 1 tsp salt
  • 1/2 tsp pepper
  • 796 ml diced tomatoes
  • 2 cup beef broth

Topping ideas

  • Shredded cheddar cheese
  • Scallions, sliced
  • Chopped cilantro
  • Tortilla chips
  • Sour cream
  • Sliced jalapeno peppers
  • Sliced avocado

Instructions

  1. Heat olive oil over med-high heat. Add ground turkey, seasoning generously with salt & pepper, and saute for 2-3 minutes until lightly browned.
  2. Add turkey to Crockpot along with the rest of ingredients (minus the toppings). Cook on high for 3 hours or on low for 6 hours.
  3. Serve chili in large bowls, then add toppings of choice. Serve and enjoy!
  4. STORAGE: Chili will last in fridge up to 5 days, and can be reheated in the microwave for 2-3 minutes. It can also be frozen up to 3 months in glass bowls. Reheat from frozen for 6-7 minutes, stirring halfway 

Joel’s Pumpkin Spice Whiskey

I spread the festive Fall feelings to Joel, and he was even inspired to create a little recipe of his own! I claim zero health benefits of this drink, but if you want a little something drink, this is a pretty awesome combo.

Ingredients mixed in the shaker:

1 shot water
1 shot apple Brandy
1 shot whiskey
1/4 tsp cinnamon
1/8 tsp nutmeg
1/2 tsp syrup

Ingredients separately frothed together

1/4 cup frothed milk
Dash of cinnamon & nutmeg
Splash of syrup

Pour shaker mixture into cup first, then top with frothed mixture, and enjoy! (Syrup amounts will be up to how sweet you like your drinks!)

Coming in November…

More cool weather recipes, Thanksgiving goodies included, and we’ll discuss: “Falling into a Healthy Holiday Season”

Recognition

Congrats to my dad, Ron Hilk, on being inducted into the Concordia St. Paul Football Hall of Fame! His induction ceremony is October 8th- if you know him, pass on the congrats! What a cool accomplishment to have achieved… very proud of you, Dad!

The line-up of health resources for the month of October!?

October 4th: October(love)fest- all Beachbody clients are welcome to join in our daily morning AND EVENING posts to bookend your day with positivity and surround yourself with health-focused individuals working towards similar goals! (see details below)

October 15th: Free Nutrition Group begins (see details below)

October 16th: Deadline to register for 5K to get your shirt by Thanksgiving! (more details below)

October 25th: 30 Day Running Group begins! (see details below)

Thanksgiving 5K for a Cause!! ALL skill levels are welcome and encouraged to join and spread the word!

Join us for an IN PERSON (or virual) Thanksgiving 5K for a cause! We are running “inside the walls” of Litchfield Park if you are with us in person, but you can walk, bike, swim, break it into multiple walks, or move in any way you want from anywhere you want!

All proceeds will be going to **Trinity First Lutheran School (click to read more about their specific mission and needs)** in Minneapolis, Minnesota this year. A portion of the registration fee (which includes a shirt & shipping fee) will be going to them, but you’re welcome to give to them directly or skip the shirt and still join if you’re tight on funds.

Here is the link to register (includes shirt order): 5K Registration
And the link to donate directly: Donate to Trinity First in Minneapolis directly

**THE DEADLINE TO PURCHASE SHIRTS IS SATURDAY, OCTOBER 16th if you want to guarantee you’ll receive the shirt by Thanksgiving… I am the middle man, so I’ll need that time to get them shipped out to you before Thanksgiving!

Let’s move together and practice a little gratefulness before the “full”ness part sets in!

30 Day Running Group!

Never run before and looking to start or a more seasoned runner and looking to increase your speed?!

I’m going to be guiding a group through a 30 Day program leading up to the 5K! It’s for any skill level because the training is effort based, and it includes audio guidance for runs, treadmill workouts, strength training to help your supporting muscles, and the support of a group! I will have both a free and paid version available. Email me for details or join here: 30 Day Running Group

FREE NUTRITION GROUP ALERT!

That’s right! Starting October 15th and running 2 weeks through the 29th, I’ll be leading a nutrition group through planning, prep, food groups, and basic nutrition info focusing on the program I have been so successful with.

Don’t worry, the information will be there, but the emphasis is still SLOW, SMALL steps, and if you’re a part of the group, you’ll always be able to go back and access the information even after the group has concluded.

Sound like it might be helpful for you? All are welcome: current clients, past clients, potential clients, or anyone just interested in digging into nutrition a little more with no future agenda to work with me. It’s just a resource to spread some health info to you! I love holding these groups because I get to put that Health Educator degree to work!

Here is the link to join: Free Nutrition Group

Wholee Healthy News:

While I did receive the one 1:1 client I had allotted for, I’ve decided to take one additional client before the holiday season to help you establish solid health habits to end the year strong! Email me at: wholeehealthy@wholeehealthy.com or check out: wholeehealthy.com for more information! The basic program:

  • After an in-depth survey, we form goals for you in each dimension of health (mental, physical, social, intellectual, spiritual, and environmental)
  • We break these goals into manageable, bite-sized, weekly tasks and priorities 2-3 above the rest
  • We have brief weekly check-ins and monthly one-on-one deep dive chats where we change things up or progress goals as needed
  • I’m here for you for troubleshooting, support, and tools whenever you need!

Beachbody news:

(I am a Beachbody coach and would love to work with you on your nutrition and exercise goals if you think Beachbody is right for you- it has been a game changer for me, as it’s taking the guesswork out of eating and workout programs completely! Trained personal trainers and nutritionists form every program!)

It is a great month to jump in because all started packages are $20 off! Contact me to help you choose one that is right for you!

Since I’m not able to take on as many 1:1 clients I’d like in this season of life, I am going to be offering a few extra goodies for my Beachbody clients!

Our team name is now “BEstYOU for Life” instead of “BEstYOU Boot Camp” because health is a lifelong journey, not a short-term, intensive destination!
  • An initial 1:1 goals call
  • Weekly check-in forms
  • Daily posts in our group (BEstYOU for Life) for accountability, community, & motivation including monthly challenges w/ prizes!
  • Saturday morning health chats 1x/month
  • Morning virtual workouts
  • A new referral program, where clients receive a free sample pack & gift card of their choosing for referring a friend!

This month, we’ll be running an October(love)fest Challenge- those who are the most active in our group win prizes! But, the overall feel of “falling in love with a healthy lifestyle” is the theme… I’m even going to include evening posts that are a simple affirmation for you to positively end the day! Here is the link to: BEstYOU BoD Group

Coach with Me!

45lbs down, 12% body fat lost… Needless to say, I’m a believer in letting professionals guide my fitness and nutrition! It’s honestly changed my life and these are tools that can be used for the long-haul. I’d love to see you have as much success with your health as I have!

Want to team up and coach with me? I am now searching for motivated, health-loving individuals who want to help others on their health journey to co-coach with me! The journey has been SO successful for me- the accountability & programming is exactly what I needed- maybe it’s right for you too!

Interested? Email: wholeehealthy@wholeehealthy.com for more information!

More Beachbody news:

  • You can now be a Preferred Customer and receive 25% off almost every product!
  • Myx bikes are here! Myx Bike Info
  • Live classes are in beta, but will be available soon! BoDi Info
  • Job 1, a new cycling program is coming in December: Job 1 Details
  • New Shakeology flavor- Cookies & Cream!

Be sure to hit “subscribe” in the right column if you want don’t want to miss out on future emails!

Follow Me on Social Media!

Facebook: Wholee Healthy- Holistic Health Coach Jess

Instagram: @wholeehealthy

Contact Me:

wholeehealthy@wholeehealthy.com

Have a great month, and stay healthy!

Jess

“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.”

MAHATMA GANDHI

Don’t forget your October Notes!

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