Forgive yourself for holiday indulgences. Forgiveness is the key to experiencing true mental and physical health and happiness.

Be grateful for all that you have. Think of all that went well over the holidays. Focus on appreciation for big and little things. The more you do this, the less you will focus on what you do not yet have.

This recipe is from a Native American cookbook.  It is easy, festive, and healthy because it uses whole foods.  It takes about 10 minutes.  Consider making it prior to Christmas to have a hearty, healthy meal or snack on hand when you are too busy to cook a full meal.  Ingredients:  1 29-oz can pumpkin, 1-2 t. peanut or sunflower oil, salt & pepper to taste, 1-3 T maple syrup or honey, 1/4 to 1/2 t. allspice, 3-4 c. chicken or beef broth, garnish (scallion tops, chopped hazelnuts, roasted pumpkin seeds, and/or sunflower seeds).  Directions:  place pumpkin in pan with salt, pepper, allspice, and syrup.  Gradually stir in broth and customize to desired consistency.  Simmer over medium heat for 5 mins.   Place inside pumpkin/squash/gourd shells and garnish for serving,  if desired.

Journal:  in lieu of previous journal questions, start a new type of entry.  Over the next two weeks, keep an exercise/activity journal and document every time you do any exercise or physically active social activity.  Get that information to me in 2 weeks.  Be sure to document any struggles or successes you come across.  Happy Holidays!!!!!

During this busy time of year, you may find yourself hungry while shopping or just lacking time to prep food.  Focus on protein snacks and vegetable juice such as V-8.  Look for nuts/seeds, tuna packets, hardboiled eggs, cheese sticks at places like Stewart’s, Target, Walgreens, and even some gas stations.  Keep some napkins and forks in your car for such occasions. 

Holiday Eating:  Enjoy the traditions of the holidays and don’t count calories on special occasions.  Just eat plenty of raw veggies and fruits and get some exercise. BUT…be sure to get back on track as soon as the season is over.

In lieu of your journal entries, please take between now and the class on the 16th to email or hand me answers to the following:  1.) How are you finding the True Health Wellness Program so far?  2.) How is the class frequency of 1x/month?  3.) Do you have any suggestions/thoughts/comments on how I may improve the program?  4.) Is the weekly journal assignment too frequent and would you prefer bi-weekly?  5.) What are your thoughts on the 4 recommended supplements (Innate Choice Fish Oil, Innate Choice Probiotics, whole food Vitamin D, whole food multi-vitamin/mineral)?  Do you intend to purchase them from my office?  Why or why not?  Do you have any questions regarding other supplements?

Helpful Hint:  Watch Food Inc., and/or The Future of Food.  These are movies that you can get from Netflix or Amazon, or wherever you get movies from.  Food Inc. is worth owning, so if someone needs to buy you a gift…

Inspiration:  Just keep adding the postive changes/choices  that you have learned about to you life; little by little you will look at the less healthful choices as a less viable option.  Slow and Steady Wins the Race.