Nourish 11/ 13/ 2020

Healthy Holiday Tips from HealthKick

From the HealthKick family to you, here some tips on how we stay happy and healthy over the holidays. We hope you have a wonderful holiday season!

Think differently about food:

Don’t think it’s “now or never” when it comes to holiday food. Let yourself have the mashed potatoes, turkey or pumpkin pie but also know you can choose to eat those foods at other times. Don’t feel guilty for having an indulgent meal — it happens– the key is balance. Your next meal is a clean slate, and you can take that opportunity to incorporate healthier choices.

Set aside time for you:

Holidays can be a hectic time for everyone, but you need to set aside time for you.  No matter what is going on, try to spend at least 20 minutes to an hour on yourself. Have family in town? Not sure if you’ll be able to get your full workout in? Niece and nephew wanting your attention 24/7? That’s okay. You ALWAYS have 20 minutes. Don’t have time for a full workout, do a guided meditation, go on a walk, or treat yourself with a face mask instead. We don’t always have time for the whole meal, but we always have time for a snack.

Make small healthy changes:

Every year, my family replaces one “traditional” holiday food item with a healthier choice.  For example, instead of cooking green beans with tempura on top, we’ll steam the beans and keep them simple – or we’ll smoke a turkey breast instead of a whole turkey with all the added seasoning and butter.  

Do gratitude exercises:

On holidays my family plays a game where everyone writes an anonymous note about what / who they are grateful for, and we all try to guess who submitted each note. For a COVID-19 version, families who are spending the holidays apart could shower each other in postcards with messages about why they are grateful for each other or, they can write notes about their favorite memories together to help everybody feel a little closer during this time.

Don’t eat it, freeze it:

The holidays have so much great food that it can be hard to resist – but you don’t have to eat it all now.  Many foods freeze well – including baked goods and cookie dough.  You can even freeze leftover wine in an ice cube tray and add a cube the next time you are making spaghetti sauce or stew to add a bit of flavor.  So if you are feeling full, you don’t have to eat that extra cookie – put it in the freezer and eat it at a future date. It’s like enjoying the holidays all over again.

Practice acts of kindness:

Simple acts of kindness to neighbors and even strangers, go a HUGE way not only (hopefully) making their day, but yours as well.  It is a great way to foster a sense of community and togetherness, especially during this tumultuous year.

Take care of yourself:

Not sure where to start?  Try watching the replay of the HealthKick Sleep Health webinar, for tips on how to get a good night’s sleep. Or, try the breathwork seminar to calm yourself and reduce stress.  And don’t forget to spend time with loved ones — family, puppies, and friends!! Get and give as much love as you can. 

Be mindful of your eating:

Be mindful and kind to yourself! Notice and acknowledge your hunger and cravings — eat a piece of pumpkin pie! But with that, be mindful of when you’re full and when your craving has been satisfied.

Have a family turkey trot:

Make fitness a family adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.

Try these delicious healthy recipes:

Garlic Mashed Cauliflower with Rosemary

It is healthier than mashed potatoes, and it tastes just as good! This recipe is perfect for Thanksgiving


·      1 large cauliflower chopped into small florets

·      3 ounces low fat cream cheese

·      2 tablespoons salted butter

·      1 1/2 teaspoon minced garlic sautéed

·      1 tablespoon fresh rosemary chopped into small pieces, optional


Bring a medium pot of water to boil. Once boiling, cook the cauliflower for 8-10 minutes or until fork tender. Remove and drain cauliflower. Place cauliflower along with all other ingredients into a blender or food processor and pulse until smooth and creamy.

Low Carb Cranberry Sauce


·      24 ounces fresh cranberries

·      2 cups of water

·      1 cup Swerve confectioners

·      2 tsp orange zest and or 1 orange cut up in bite size pieces

·      2 teaspoons liquid stevia orange flavor preferred but not necessary


Combine cranberries, water, Swerve, orange zest to a saucepan. Boil over medium heat, stir frequently, mash cranberries if needed, for about 15 minutes. Remove from heat and add stevia. Cool slightly then taste and adjust sweetener.  Refrigerate 3 hours or overnight.

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