Ahhh the holidays are upon us! Things haven’t gotten too crazy yet (I guess I don’t know how your Halloween went), but it’s that time of year… In consideration of that, this email will be shorter than the last few. But, the overall feel is this: the holidays are not your end all, be all. They are our friend. They are meant to be celebrated to their fullest. We shouldn’t fear them. We should embrace them… And yes! We can make them healthy (with a little healthy dose of unhealthy included!).

This month’s concept: Consistency

This month’s health hack: Make it satisfying

I’m mixing it up and providing a blank monthly template for you to fill in your favorite meals, as meal planning is so key this time of year and you hopefully have been trying some new recipes out and finding some new favorites! I’ll also provide a worksheet for our challenges and this month’s health hack info.

There are some recipes to look forward to at the end as well!

Since the focus of our Fall emails was creating healthy habits and building on them, here is the gist of what we’ve talked about and started forming in our lives, and also the main focus of this month: Consistency. If you want to go back and read them, start with September!

Before we dig in, I’m going to let you in on a little secret, we won’t change much until after the holidays. Why? Because the holidays throw a big enough wrench into our routines the way it is, and holding onto those healthy routines we have is usually enough on our plates! This is a time to lean on those habits we’ve created or just take small, purposeful steps each day that focus on our health and keep us from getting derailed by celebrations and treats. So, here is a brief summary of what we’ve been working on and a reminder of what exactly you can focus on in each area of health to stay grounded these last 50-something days of the year.

Physical Health: 

Exercise

We’ve been focusing on finding things you love about exercising, adding things to your exercise routine that you love, and working daily movement into your schedule. This month? Move every day! Even if it’s just a walk or stretches, carve out that consistent time to help your body be at its best!

This month, if you haven’t started exercising regularly and finding things you love about exercise or pairing it with things you do love, get started doing it. If you have, keep doing it. Mix it up with new workouts if you need to, a new environment, new podcasts or music you’re listening to during, but keep (or create) that love!

Challenge: Consistent (daily if you can) exercise that you ENJOY!

Nutrition:

Veggies are our foundation. We started with one more cup a day… And this is the one challenge I’m going to increase: if you’re up to it, shoot for 3 cups of veggies a day this month! Why? Because around the holidays, the sweets are everywhere. In our little ones’ Halloween baskets, in the breakroom, at church and social gatherings, and on display at every store. How do veggies help us fight these temptations? They keep our palette wanting fresh, healthy foods. We can get into a sugar lull and only crave more and more sugar if we don’t break it up with the nutritious stuff! Sugar is actually more addicting than cocaine! And it’s in so many things already… so veggies, veggies, veggies. It doesn’t mean you can’t indulge and have treats here and there; it will just keep you from having them everywhere all of the time! You got this!

Challenge: 1 more cup of veggies a day, 3 cups total per day if you’re up to it!

Mental Health:

Are you still bookending your day with positivity from positive sources (upbeat friends/family, podcasts, personal development books, devotions, sermons, gratitude, goal review, etc)? If not, start now! It doesn’t have to be long… even a few, purposeful moments at the beginning and end of your day to help you prepare on the right note for the day ahead and regain perspective and alignment at the end.

Keep doing it if you’re doing it!

Challenge: bookend your day with positivity

Spiritual Health:

Goals, goals, goals… I’ll be running a goals-specific group in January, but for now, do you have goals to end the last 2 months of the year right? If you do, review them weekly. If not, what can you still accomplish in the next 50ish days so you are proud of the person you are becoming as you ring in the New Year!?

Set goals for your: physical (nutrition/exercise/sleep), mental (mindset), spiritual (relationship w/ God, alignment between your purpose and how you’re living your life), intellectual (work, hobbies), social (relationships, community), environmental (home & work organization, decor, surroundings, feel).

Set a reminder. Stick to the review of these goals weekly so you don’t lose track of them! 

Challenge: Set and review goals in each of the 6 dimensions of health for the last 2 months of 2021!

Environmental:

We’ve been working on focusing on small areas of our homes the last few months to improve in a small way (organization, decluttering, renovations). And this month, we don’t have to focus on more areas. Let’s simply aim to keep it running smoothly and having a good feel. 

For me, I want to make my home Christmasy, keep it clean, and maintain all of the veggies we’re growing out back this month. It’s small, but it’s purposeful! It really isn’t the time of year to chew off a new renovation project. So, let’s just make it FEEL good!

Challenge: Maintain your home in a way that feels good by daily or weekly organization/cleaning and possibly holiday decorations!

Social

You might think it’s the time of year to jump into volunteer projects, donate, and do all the things that spread all of the holiday cheer, but let’s pause on that for a second… we’ve already been doing that, haven’t we?! In fact, this is a time of year when there are so many donations coming in, some food shelters have to turn away food and some soup kitchens can’t even handle any more volunteers.

That doesn’t mean we don’t do anything! It just means we don’t have to go overboard (unless you want to, of course!). We’re creating a life where this is a natural part of how we live, so instead of stressing yourself out to do a huge thing on top of all of the other holiday stressors, why not just keep doing what you’ve been doing? Picking a purposeful way to give back to the community around you.

This could look like buying a homeless person a meal, giving them a bus pass, paying a random water bill at your utility office, a huge tip on a meal out, sure a donation to your favorite foundation would be great, go caroling, pay for the person behind you in the drive through, whatever it may be, it’s okay to make it feel good for you to do it! Why? Because then, you’ll want to continue doing it. And you’ll make it a part of your life.

Challenge: Pick a purposeful way (or more) to give back to the community around you

Intellectual

We’ve been adding a new hobby into our lives or at least carving out time to do something we love and that lights up our brain in a new way- reading, writing, cooking, woodwork, hikes, playing an instrument, sewing/knitting, puzzles, brain games, fishing, photography, etc….

And this month, we’re going to continue to do it, but I challenge you to fit it into what realistic in your life. Are you crazy busy hosting holidays, buying presents, having events at your kids or grandkids schools, and can’t imagine taking time to do a hobby? That’s fine!

Instead, I challenge you to look at what your schedule WILL consist of and finding joy in some of the things that you are filling it with that secretly ARE hobbies. Are you creating the centerpieces at an event and that’s your jam? Enjoy it and make it a cool project instead of stressing about it! Maybe you’re cooking a huge meal for everyone? Try out a few recipes ahead of time and make it a fun project! Maybe you’re really good with a craft of some sort- use it to create some of those presents! 

Maybe you can’t think of anything. Well? I know for me, I am getting out my Christmas piano books. Maybe there’s something that you only can do around the holidays? If not, look at a hobby you have been enjoying and still try to include it here or there to break up the hustle and bustle and keep the holidays a little more purposeful and peaceful this year.

Challenge: find a hobby you can enjoy and you also can pair with the holiday season

Health Hack- Make it Satisfying!

So, we have been talking about a few ways to create habits and the psychology behind how habits work. A rule James Clear mentions in his book, Atomic Habits, is making a habit satisfying so it is more likely to be repeated. This is why we’re trying to love exercise, and veggies too! Finding ways to love our new, healthy habits will make them last! Trying to clean and it’s stressing you out? Put on some music or a podcast you enjoy. Trying to add in those veggies? Find recipes you enjoy and look forward to! Trying to move? Dance, walk on a treadmill with your favorite show playing, or do it with a friend! Trying to find a way to give back to the community? Invite your sister, grandchild, or aunt to go with you to drop off donations or volunteer.

Whatever you’re trying to establish, make sure you are doing it in a way that you ENJOY. This is the only way that it will LAST!

RECIPES!!!!

Here are a few of the goodies I’ve been trying out this month for our cooler weather!

Cream Cheese Pumpkin Muffins

Ingredients

2 oz cream cheese
1 TBSP pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1 1/2 cups almond flour
3/4 tsp baking soda
1 dash sea salt
2 TBSP raw pumpkin seeds

Instructions

1) Preheat oven to 350
2) Prepare nine muffin cups by lining muffin tin liners or coating with spray, set aside.
3) Combine cream cheese and maple syrup in a small bowl., mix well. Set aside.
4) Combine egg and pumpkin in a medium bowl, mix well. Set aside.
5) Combine almond flour, baking soda, and salt in a medium bowl, mix well.
6) Add almond mixture to egg mixture, stir until just blended.
7) Spoon batter into each prepared muffin cup, filling a little less than 1/2 full.
8) Spoon 1 heaping tsp cream cheese mixture into the center of each muffin. Evenly fill muffin cups 3/4 full with remaining batter.
9) Sprinkle muffins with pumpkin seeds.
10) Bake 18-22 minutes, or until golden brown and toothpick inserted into the center comes out clean.
11) Transfer muffins to rack to cool.

Applesauce Cake

Ingredients
FOR CAKE:
1½ cups whole wheat flour
½ cup light brown sugar
2 tsp. baking powder
1 tsp. ground cinnamon
¾ tsp. sea salt (or Himalayan salt)
1 cup unsweetened coconut milk
beverage
1 cup unsweetened applesauce
FOR FROSTING:
¼ cup unsweetened applesauce
1 Tbsp. light brown sugar
1 dash ground cinnamon
1 pinch ground allspice
1 pinch ground ginger
¼ cup reduced-fat (2%) sour cream
¼ cup + 1 Tbsp. unsalted organic grass-fed butter, melted

Instructions
1. Preheat oven to 350° F.
2. Lightly coat an 8 x 8-inch springform cake pan with spray; line with parchment paper. Set aside.
3. To make cake, add flour, brown sugar, baking powder, cinnamon, and salt in a large mixing bowl; stir to combine.
Set aside.
4. Add coconut milk, applesauce, and butter to a small mixing bowl; whisk to combine.
5. Add coconut mixture to flour mixture; stir until just combined. Pour batter in prepared pan. Bake for 25 to 30
minutes, or until a toothpick inserted into center comes out clean. Allow to cool completely in pan before frosting.
6. While cake bakes, make frosting by adding applesauce, brown sugar, cinnamon, allspice, and ginger to a small
saucepan over medium heat; bring to a gentle boil. Cook, stirring often, for 5 minutes, or until thick and lightly
caramelized.
7. Add sour cream to a medium mixing bowl. Add frosting mixture, whisking constantly, 1 Tbsp. at a time, to slowly
warm sour cream. Chill in refrigerator until ready to use.
8. Once cake is cool, spread frosting on top. Divide into 8 equal pieces. Serve.
RECIPE NOTE:
If you are not serving the entire cake, it’s a good idea to keep the frosting in an airtight container in the refrigerator and
frost each piece at the time of serving (1 Tbsp. frosting per slice).

Beef Roast

Ingredients
2-3 lbs boneless chuck roast (3-4 lbs bone-in)
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp ghee
1 small yellow onion, chopped
1 clove garlic, minced
1 tbsp tomato paste
1 cup beef broth
1 cup chicken broth
1/4 cup red wine (1 tbsp red wine vinegar for Whole30)
1 tbsp Worcestershire sauce (fish sauce okay)

1 1/2 lbs red potatoes, cut into bit-sized chunks
1 lb carrots, cut into bite-sized chunks
8oz white mushrooms, cut in half
salt and pepper to taste

Instant Pot Instructions:

1. Season the roast liberally with salt and pepper. Add the ghee to the Instant Pot and press the “Sauté” button; wait for the ghee to heat up, about 2 minutes, then add the roast. Brown on one side, about 6 minutes, then flip and brown the other side, about 6 more minutes (you’ll know when each side is browned when it pulls easily from the stainless-steel pot). Remove the roast and set aside. Add the onion and sauté until softened, about 4 minutes, stirring often. Add the garlic and tomato paste, and stir together until aromatic, about 30 seconds; add the broths, wine, and Worcestershire sauce. Stir to combine and bring to a simmer, then add the roast and any accumulated juices.

2. Cover the Instant Pot and Press the “Stew/Meat” button, and set it on high pressure for 45 minutes. Once finished, the Instant Pot will automatically shift to “Keep Warm”; allow it to stay at that setting for 10 minutes, then use the quick-release valve on the lid to force-depressurize the rest.

3. Remove the lid and transfer the roast to a rimmed baking sheet and set aside. Add the potatoes, carrots, and mushrooms to the Instant Pot, re-cover with the lid, and set to “Stew/Meat” on high pressure for 6 minutes. As the vegetables cook, place the roast in the oven and broil until the top of the roast is crispy and some of its fat renders, about 4 minutes. Remove the roast and transfer it to a cutting board; loosely tent with tin foil to keep warm. Once the vegetables are finished, use the quick-release valve on the lid to force-depressurize the Instant Pot. Using a slotted spoon, transfer the vegetables to the baking sheet. Press the “Sauté” button on the Instant Pot to simmer, uncovered, and reduce the liquid; as that happens, place the vegetables in the oven and broil until browned, about 5 minutes, flipping and jostling the vegetables every couple of minutes.

4. Slice the roast and place it on a platter; add the vegetables to the platter. Once the liquid has reduced by about half, taste it and add salt and pepper as needed, then pour some of it over the roast and vegetables. Serve immediately with the sauce as a gravy.

Dutch Oven Instructions:

1. Preheat your oven to 325F. Season the roast liberally with salt and pepper. Heat the ghee in a Dutch Oven over medium-high heat until shimmering, about 2 minutes. Add the roast and brown on one side, about 6 minutes, then flip and brown the other side, about 6 more minutes (you’ll know when each side is browned when it pulls easily from the Dutch Oven). Remove the roast and set aside. Reduce heat to medium and add the onion and sauté until softened, about 4 minutes, stirring often. Add the garlic and tomato paste, and stir together until aromatic, about 30 seconds; add the broths, wine, and Worcestershire sauce. Stir to combine and bring to a simmer, then add the roast and any accumulated juices; cover the Dutch Oven and place in the oven and roast until it’s nearly tender, about 3 hours.

2. Once the roast is nearly tender, add the potatoes, carrots, and mushrooms to the Dutch Oven; roast until the vegetables are just tender, about 10 minutes. Carefully remove the roast and vegetables from the Dutch Oven and transfer to a rimmed baking sheet. Place the Dutch Oven on the stovetop and bring to a simmer over medium-high heat; simmer until reduced by half, about 10 minutes.

3. As the sauce reduces, add the baking sheet to the oven and broil until the top of the roast is crispy and the vegetables are browned, about 5 minutes, flipping and jostling the vegetables every couple of minutes. Remove the roast and transfer it to a cutting board; allow to rest for 10 minutes. Transfer the vegetables to a platter and loosely tent with tin foil to keep warm.

4. Slice the roast and place it on a platter; add the vegetables to the platter. Once the liquid has reduced by about half, taste it and add salt and pepper as needed, then pour some of it over the roast and vegetables. Serve immediately with the sauce as a gravy.

Slow Cooker (Crockpot) Instructions:

1. Season the roast liberally with salt and pepper. Heat the ghee in a skillet over medium-high heat until shimmering, about 2 minutes. Add the roast and brown on one side, about 6 minutes, then flip and brown the other side, about 6 more minutes. Remove the roast and set aside. Reduce heat to medium and add the onion and sauté until softened, about 4 minutes, stirring often. Add the garlic and tomato paste, and stir together until aromatic, about 30 seconds; add the broths, wine, and Worcestershire sauce. Stir to combine, then transfer to a slow cooker; add the roast and any accumulated juices. Cover the slow cooker and cook until the roast is nearly tender, about 8 hours on low or 4 hours on high.

2. Once the roast is nearly tender, add the potatoes, carrots, and mushrooms to the slow cooker; increase the heat to high and simmer until the vegetables are just tender, about 10 minutes. Carefully remove the roast and vegetables from the slow cooker and transfer to a rimmed baking sheet. Transfer the sauce to a saucepan and bring to a simmer over medium-high heat; simmer until reduced by half, about 10 minutes.

3. As the sauce reduces, add the baking sheet to the oven and broil until the top of the roast is crispy and the vegetables are browned, about 5 minutes, flipping and jostling the vegetables every couple of minutes. Remove the roast and transfer it to a cutting board; allow to rest for 10 minutes. Transfer the vegetables to a platter and loosely tent with tin foil to keep warm.

4. Slice the roast and place it on a platter; add the vegetables to the platter. Once the liquid has reduced by about half, taste it and add salt and pepper as needed, then pour some of it over the roast and vegetables. Serve immediately with the sauce as a gravy.

** This method can be used with the Instant Pot’s “Slow Cooker” function, and you’ll be able to save on dishes by not having to use a skillet or saucepan; simply use the “Sauté” button on the Instant Pot for those two steps.

Sheet Pan Sausage, Brussel Sprouts, and Sweet Potatoes

Ingredients

Chicken Apple Sausages- 10 links, sliced

Sweet Potatoes- 3 potatoes, cubed

Brussel Sprouts- 1 lb, halved

Onions- 1 large yellow, roughly chopped

Olive oil

Salt & Pepper

Instructions

1. Prep above ingredients, then spread potatoes on cookie sheet(s) (we use 2), add oil, salt and pepper. Bake at 425 for 10- 15 minutes.
2. Add brussel sprouts and additional oil/spices if needed and cook for additional 10 minutes.
3. Add onion and sausage and cook for final 10-15 minutes.

Banana Oat Pancakes

Ingredients

1 cup unsweetened almond milk
2 large eggs
1 large ripe banana
1 tsp. pure vanilla extract
1 tsp. baking powder, gluten-free
½ tsp. ground cinnamon
1 dash sea salt (or Himalayan salt)
2 cups dry old-fashioned rolled oats,
gluten-free
4 cups fresh mixed berries

Instructions

1. Place almond milk, eggs, banana, extract, baking powder, cinnamon, salt,
and oats in blender; cover. Blend until smooth.
2. Heat nonstick skillet, lightly coated with spray, over medium-low heat.
3. Pour ¼ cup batter into skillet for each pancake; cook for 2 to 3 minutes,
or until bubbles form on top of the pancake. Flip with spatula; cook for an
additional 90 seconds. Repeat with remaining batter.
4. Serve with ½ cup fresh berries, each.

Pasta E Fagioli

I realized I used this picture last month, but it was for the wrong recipe… oops! So, here is the actual recipe to go with it… Pasta E Fagioli!

We served this with grilled chicken & it instantly earned a place in our meal rotation!

This is another Fixate recipe (check it out if you’re with Beachbody-it’s a program in the same place you find your workouts- so many good recipes!!)

Keep an eye on my stories this weekend to vote for next week’s recipe!

1 Tbsp olive oil
1/4 cup chopped fresh parsley
1/2 cup chopped onion (approx. 1⁄3 medium)
2 cloves garlic, finely chopped
1 cup chopped tomatoes (approx. 11⁄2 medium)
1/2 tsp sea salt (or Himalayan salt)
1/2 tsp ground black pepper
1/4 cup dry white wine
1 cup chopped arugula
(We omitted everything from here down & simply added arrowroot to thicken the sauce & it was amazing, but for a true Pasta E Fagioli, continue!)
1 cup low-sodium organic vegetable broth
1 cup cooked whole-grain pasta
1 cup canned white (cannellini) beans, drained, rinsed (liquid reserved)

1. In a large skillet heat oil over medium heat, until very hot; add parsley and cook, stirring frequently, until lightly crisped, about 30 seconds. 2. Add onion, garlic, tomatoes, salt, and pepper and cook for 5 minutes, stirring occasionally, or until tomatoes begin to break down.
3. Add white wine and cook, stirring as needed, until almost all of liquid has evaporated, about 2 minutes.
4. Add arugula and cook 1 minute, or until wilted.
(We stopped here and spooned it over the pasta with grilled chicken thighs & it was amazing!!)
5. Add broth and cup of reserved bean liquid; cook 6 to 8 minutes, or until sauce begins to thicken.
6. Add pasta and beans and simmer 2 to 3 minutes, until sauce is thick and beans are warmed through.
7. Serve immediately, or store refrigerated in an airtight container for up to 5 days.

That is a wrap on our Fall series! December is going to look a little different because we’re going to focus on the bare bones of our healthy lifestyles, take it slow, and enjoy the holiday season! 

Coming in December: Healthy Holiday Habits! And a few healthy holiday treats (that don’t taste like it!)

November Health Resources:

Saturday, November 13th: Saturday Morning Health Chat- Nutrition for the Holidays! Join me at 6AM MST to chat balancing enjoying the holidays with health! It’s a classroom format, so it will be a great learning experience for all who join!

Thursday, November 25th: Grate”full” 5K!

Sunday, November 28th: Healthy Holidays – Back to the Basics holiday group

Wholee Healthy News:

I have one slot available to begin in January 2022! 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! If you have any interest in joining me, please fill out my inquiry form)

It is a great month to jump in because all starter 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!

• 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!

Starting November 29th, we’ll have a focus on basic, health habits each day with mini challenges each week to help us enjoy the holidays, but get right back to the healthy lifestyle we love after the celebrations!

If you are already a client, join our group: BEstYOU BoD Group, if you are interested, fill out my inquiry form!

Coach with Me!

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
• Peppermint Mocha Shakeology is now available! It is a perfect substitue to Starbuck’s peppermint mocha, but half the calories and all of the nutrition… It’s a favorite of mine! Shop here: Peppermint Mocha Shakeology

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 November Notes!