We are entering this beautiful holiday season filled with music, family, laughter,
memories, food, parties and giving. Sometimes this can be an overwhelming
time when trying to stay healthy. One major factor is SUPPORT! Get at least one person
on board with your goals through the holidays, whether they join you in them or not. They can encourage you, help hold
you accountable and maybe even stick up for you when others are telling you to just
relax, its the holidays! =) Relaxing is awesome and very important to our overall, whole person health, but that doesnt mean
we have to give into every craving or try EVERY cookie at the party!
Focus on the fun things you get to do and the people you enjoy spending time with. Grab a friend to join you for your workout
session, that will help you get it in amid the craziness.
Make a bucket list for this fall and soon-to-be winter season: jumping in leaves, a
turkey trot, crisp morning walks, sledding, healthy cookie swap...fill your list with
memory-making things that keep you active and enjoying friends and family. Follow your
meal plan, so you can stay on track and enjoy the holiDAY, then follow your cleanse
days following. =) You got this!! Remember to ENJOY every minute,
breathe deep and have fun! Thats the Girls Strong way!
Holiday Party Tips:1. First tip for holiday parties: follow your meal
plan. If you are eating clean, feeling full and energized every day, one party wont throw you off.
2. Stay hydrated! When it gets cold, we sometimes slack on our water intake. Remember to get 1/2 your body weight in ounces of water, every day! A little extra during and after workouts too. =)
3. Dont go hungry. Eat a clean snack or meal before you leave so you can spend the first hour or two enjoying conversation, not worrying about food.
4. Bring a dish to share that you can eat! Stock up on healthy appetizers, side dishes and snack recipes that you enjoy, and always bring one. Veggie platters with a clean bean dip or hummus are a great, quick option too.
5. Speaking of veggies, always start there. Find (or bring) the veggies at a party and start by filling up on those, then save a little space to savor a bite or two of a few other foods.
6. And SAVOR each bite. Enjoy them, dont feel guilty about them.
7. Have fun and remember to relax! Enjoy yourself and then take time to pamper yourself when you get home. Sip on a cup of tea, take a warm bath, get in a good cardio or yoga session and SMILE!
two minute pre-shower workout!30 jumping jacks
5 push ups20 squats
10 burpeesfinish under 2 minutes for maximum impact!
APPETIZERS & SNACKS
Bacon Wrapped Pear Slicesfresh4five.com
2-4 Pears, Sliced (6 pieces each)Bacon Slices (1 per pear slice)
Cinnamon for dustingToothpicks
Preheat oven to 350 degrees. Wrap each pear in a figure-eight of bacon securing the ends with toothpicks. Dust with cinnamon and place in a baking dish. Bake for 35-40 minutes, until bacon is
browned and pears are cooked through. Let cool for 10 minutes and serve warm.
1lb Breakfast Sausage (no sugar added)1 Sweet Potato
4oz Button Mushrooms1/2 Yellow Onion, peeled
2 tbsp Maple Syrup5-6 Slices of Bacon
1 Garlic Clove, mincedSalt & Pepper to taste
Preheat oven to 375 degrees. Place your bacon slices in a pan over medium heat. Cook on both sides until crispy, place on a paper towel to soak up the excess fat and cool, then dice up into small pieces that would fit well in meatballs.
Place your sweet potato in a food processor with the shredding attachment. Shred your sweet potato, remove contents, then shred it once more. You want it pretty fine.
Then shred your onion and mushrooms in the same container with the sweet potato that was shredded twice.
Add your sweet potato, mushrooms, and yellow onion to a bowl along with your breakfast sausage, maple syrup, garlic clove, diced bacon, and salt and pepper and mix well. Your hands are your best tools.
Place parchment paper on a baking sheet then start making your meatballs, using an ice cream scoop so they are all the same size. Roll the scooped out balls in your hands and place on a baking sheet. Repeat until all your ingredients are gone.
Bake for 30-35 minutes until meatballs are golden brown and completely cooked through.
Good for meals 1 - 3
APPETIZERS & SNACKS
Spiced-Glazed Chicken Wingsacleanplate.com
12 Chicken Wings1/4 cup Coconut Oil
1/8-1/4 cup Coconut Yogurt and Ground Ginger and/or Turmeric mixed1/2 tsp Sea Salt
1/4 tsp each: Rosemary, Sage, Ground Black Pepper
Preheat oven to 425 degrees. Lay the wings in a large, lightly oiled baking dish. Combine the remaining ingredients in a small bowl, then brush over the wings. Bake 40-45 minutes or until golden-
brown and cooked through.
Zucchini Turkey Burger Sliderslivingcrunchy.com
1/2lb Ground Turkey, Chicken or Beef1 Diced Garlic Clove
1 Tbsp Diced Red Onion1/2 tsp Sea Salt & Black Pepper
2 Tbsp Chopped Fresh Basil1 Large Zucchini
Mix the meat, garlic, onion, salt, pepper, and basil well in a bowl. Cook small patties in a pan that are the size of the diameter of your zucchini. While burgers are cooking, slice your zucchini in quarter inch slices. Drizzle them with olive oil and sea salt on both sides, andgrill using a grill pan for the awesome grill marks (otherwise, a regular pan works just fine.) Cook zucchini for just a few minutes on each side so that they stay firm and do not get soggy. Top your zucchini bun with burger, and add your favorite
toppings, a slice of avocado, lettuce, mushrooms, drizzled favorite salad dressing, whatever!
APPETIZERS & SNACKS
Guacamole Cucumber Sliders
1-2 CucumberGuacamole for topping
Slice Cucumber into 1/4 inch slices. Top with fresh Guacamole.
Serve and enjoy!
Nightshade Free Salsanourishingmeals.com
2 med Cucumbers, diced small1 small Daikon Radish, diced small (or 1/3 or large)1/2 small Sweet Onion, finely diced (1/2 cup or so)
1/2 cup chopped Cilantro1/2 tsp Sea Salt1 Lime, juiced
Place all ingredients into a medium-sized bowl and toss together. Let the flavors mingle for about an hour before serving, if desired.
3 cups Raw Cranberries1/2 cup Chopped Red Onion1/2 Chopped Fresh Cilantro
3 Medium Limes, juiced2 tsp Fresh Orange zest
2 tbsp Orange juice2 tsp Sea Salt & Black Pepper
Roughly chop cranberries in a food processor. Stir in remaining ingredients, chop slightly. Pour in a bowl and enjoy!
APPETIZERS & SNACKS
Bacon Wrapped Asparagusnourishingdays.com
14 thick Asparagus Spears (about 1lb)7 strips of Bacon
Sea Salt and Pepper, to taste
Preheat oven to 400 degrees. Prepare Asparagus: break off tough ends by snapping 1-2 inches from bottom. Peel bottom portion of asparagus spears if desired. Prepare bacon: cut all bacon strips in half
length wise, ending up with 14 long, thin strips of bacon.Starting just under the tender tips, wrap the bacon in a spiral motion down the asparagus. Overlap the
first bit of bacon to create a tighter wrap. Place spears, seam side down if possible, on a rimmed baking pan. Roast for 20-25 minutes, until
bacon is crisped. Season and serve warm!
White Button or Baby Bella MushroomsExtra Thanksgiving Stuffing
Preheat oven to 375 degrees. Simply take out the stems of the mushrooms after cleaning them and stuff with extra Thanksgiving day stuffing! Roast in the oven for about 15 minutes, until toasty and
cooked through! Not making stuffing this year? Try this Recipe:
1lb Bacon, chopped1lb Ground Beef, Sausage or Turkey
4 Celery stalks1 small Onion
1/4 cup Fresh Basil1 tsp Chives
1 pkg White Button or Baby Bella Mushrooms1 tsp Oregano & 1/2 tsp Sea Salt
2 cloves Garlic
While cooking bacon in medium skillet, place celery, onion, basil, chives and mushroom stems in food
processor and chop. Add mixture to skillet with the bacon and cook until bacon crisps. Remove from heat and drain. Put everything in a large bowl with
spices and garlic. Cook up ground meat and add to bowl of mixture. Stuff mushrooms and bake at 375
degrees for 15 minutes or so. Enjoy!
SOUPS & SALADS
Nectarine Basil Cucumber Saladaiplifestyle.com
2 Cucumbers3 large or 4 medium sized Nectarines
1 cup Fresh Basil
With a peeler, remove skins from cucumbers. With a paring knife, remove pit of nectarine and cut into 1-2 inch size pieces. Rip basil into 1-2 inch size pieces. Gently toss. Eat immediately, this doesnt store
*Substitute Sun Gold Cherry Tomatoes for Cucumbers or in place of Nectarines try Peaches, Apricots or even fresh Blackberries for a change of pace, and color!
Pumpkin Apple Soupbabble.com
2 15 oz cans Pumpkin Puree6 cupsChicken or Vegetable Stock
2/3 cups Applesauce2 Sweet Apples, diced1 small Onion, diced1/2 tsp Black Pepper
1/2 tsp Sage1/4 tsp Cinnamon
1/2 tsp Thyme1/2 cup Coconut Milk (canned)
Sea SaltOlive Oil
Preheat large soup pot. Drizzle with olive oil. Add diced onion, apples