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As the seasons change, your body’s needs change. I don’t know about you, but when I lived in Oregon and Colorado, I was ready to hibernate! Yes, I felt like sleeping more, getting cozy on the couch and eating warming comfort foods. Winter is a time for deep inner reflection and restoration for our bodies.
The number one question I get, is “what are the best supplements to take?” While the answer is really personalized to everyone (hello bio-individuality), I am sharing with you today the supplements I choose to take that support me in the winter season. These supplements will keep your energy high, skin looking fresh, your immune system strong and support the renewal and restoration of your body!
#1 – Vitamin D3 with K2
This is one of the 24 chemicals that are critical for human survival. Vitamin D helps with immune and bone health, as well as boosts your testosterone levels. It also reduces the risk of cancer and diabetes. Vitamin D supplements will supercharge your immune system and make you more resistant to viruses. Also, having adequate levels of Vitamin D will facilitate bouncing back quicker and minimize the risk of complications. Most people in the US have a deficiency of Vitamin D, and do not get enough sunshine daily for their own bodies to make and synthesize this vitamin naturally.
#2 – Zinc
Zinc is another immune-boosting supplement. It also is a key mineral to support protein production, your cells, and even help support your hormones like testosterone. I take 30mg per day, unless I feel like I am getting sick, then I will double that for a few days!
#3 – Berberine
Ever noticed that you’re more heavy, comfort foods not only during the holiday, but in the winter season? Yes, me too. It’s actually natural for our bodies to crave warm, comforting foods during the winter months. This is why I take Berberine whenever I plan to have carb heavy foods or desserts. Berberine is a natural supplement that help regulate your blood sugar (aka: glucose) after a meal because it helps to activate an enzyme that boost your insulin sensitivity. I normally take 500mg of Berberine with my meal, up to 3 time daily.
#4 – Cod Liver Fish Oil
So here is the deal with most packaged, processed foods today: They contain high omega 6 oils such as safflower, sunflower, corn, cottonseed and soybean oil. These heavily processed seed oils can throw off the delicate balance of omegas in the body creating an inflammatory state. I focus on protecting that balance by decreasing omega 6 oils and increasing my omega 3 oil, by taking 1 tsp of a Cod Liver Oil supplement daily with food.
#5 – Magnesium
I like to think of magnesium as the relaxation mineral. It is the fourth most abundant mineral in the body, and it is important for bone health, muscle contraction and repair, and it stabilizes your blood sugar. It also helps you sleep! I take 200mg of magnesium glycinate before bed, and double or tripling that the week prior to my cycle to help with PMS symptoms. But, tread lightly with magnesium- you may need to build up to it, as too much too soon can cause diarrhea!
#6 – Protein Powder
Getting in adequate protein each day is so important and especially as our bodies age as women we may even need a little more. Protein supplies your cells with amino acids necessary for proper functioning, protein also helps turn off hunger hormones to help you feel full and satisfied while also helping to keep your blood sugar levels stable. I recommend adding a 1/2 scoop, up to 1 scoop of protein powder per day to things like smoothies, oatmeal, or chia pudding.
I hope this list has been helpful to prepare you for a healthy holidays and the winter season ahead!
Sending you love and light this holiday season,
Carmen
Save yourself from feeling like crap and having low energy (not to mention the next day guilt and inflammation) by choosing a few of these healthy Super Bowl recipes instead! The Super Bowl experience does not have to include drowning ourselves is dip, cheese, and greasy processed foods. You can have flavor, fun and totally enjoy Super Bowl foods without the heavy, shitty foods.
I’ve put together my favorite appetizers, dips, proteins and beverages for you to try. CLICK HERE to download a printable version of each of these recipes! Here is a breakdown of the recipes:
Appetizers: Protein Packed Deviled Eggs, Fruit Kabobs, Maple Almond Popcorn
Dips: Layered Nacho Dip, Chili Lime Chips, Green Goddess Dip, Golden Beet Hummus
Proteins: Crispy Pork Tenderloin, Slow Cooker BBQ Pulled Pork, Honey Chili Meatballs
Beverages: Ginger Lime Juice (boost that digestion!), Blueberry Agua Fresca, Raspberry Mojito (mocktail or cocktail)
I’d love to see your healthy creation so be sure to tag me on IG @carmenohling!!
I am calling this “Carmen’s Holiday Cookie Exchange!” Although only two of the treats are actually cookies!!
Below is the rundown if you were so lucky to get one of my 7 packages this year or if you’d like to make and deliver your own healthy holiday treats!!!
Orange-Cacao Bites **These seriously taste like those chocolate oranges you break open… Do you know what I’m talking about? You will love these if you love those!
Chocolate Peppermint Truffles **These are most likely my favorite this year, so freaking good!
Almond Butter Chocolate Chip Bites
Double Chocolate Peppermint Cookies
The best part.. each of these recipes take only 15 minutes or less and can all be made vegan, gluten free, dairy free, soy free, and refined sugar free!! Find more recipes like this on Instagram under the hashtag #cookathomewithcarmen and be sure to tag me @carmenohling on your stories and posts so I can see all of your healthy treats!! Here’s to being happy and healthy this holiday season. Much love, Carmen
Shop Local
Goods, services, gift cards, take out and more!!
Colorado
I love this Colorado Hat from Heart Shake Studios!
This local Colorado company serves up the MOST DELICOUS plant based cheese dip I’ve ever had! You must try it, this is my current fav!
Majic Wellness is offering up to 30 off my favorite CBD products! I use this Tincture daily, this Balm often, and these Lavender Bath Bombs weekly!
Are you ready to change your hair style without a full commitment? My girl Jasmine, handcrafts wigs that you will love! 30% off now too!
Need some body work? Joal Traynor, LMT is offering a buy one get one 60 minute massage. I swear by his work and this is a smoking deal!
Looking for a great co-working space or a sustainable, unique hotel experience? SPC Hotel is it!
You can find me here working or just enjoying an Americano every week. My hubs really loves the Campfire Coffee too!
Gluten free cookies and a really cool passion? Yes, please! I love serving these at my events.
If you’re in Colorado Springs and looking to change up your fitness, then I highly recommend Mike. He’s changed my life and I train with him weekly!
This is a female owned bakery that offers so much deliciousness, even gluten free goodies too! You’ve got to check out the Sugar Sisters!
The hubs and I really love this family owned Sushi business.
Jessica is a gorgeous soul who make women beautiful through makeup and skincare in Colorado, check out her work!
You all know I love me a good bloody mary (virgin or regular) and this place fresh presses their juice to make bloody marys!
Oregon
This is my all-time favorite yoga studio and they have cute mugs that I love!
I have been going to this delicious, family owned Mexican Restaurant in Oregon since I was about 10 years old!
My go to Whole 30 and Paleo meal prep kitchen if you’re in the Portland, Oregon area.
The spiralized cucumber salad from this delicious restaurant in Salem, Oregon is my favorite!
Looking for a fresh, cold press juice in Oregon? NW Raw is the place to go!
The rooftop bar at this restaurant and hotel is one of my all time favorites! It’s a must see in the Bend/Redmond, Oregon area!
Want a freaking great cup of coffee in person or a monthly subscription to your house? You’ve got to try Water Ave Coffee! My fav is the Blue Creek.
Need a really freaking good auto detail? Check out Melody’s, you’ll be very impressed!
West Coast Strength has all the loggers, crops, tanks and leggings… plus they have a great training facility in Oregon too!
Dance, dance, dance! If your kids love dance, then check out CDVA… both in person and online too! The best dance in Oregon!
Female Owned Businesses Nationwide and Online
Learn to lift weights like a lady boss with my business bestie, Cassie…. Plus, if you want to actually eat food and not diet, she’s your girl!
The Miracle Membership with Gabby Bernstein is the one monthly membership I’ve had for years and still love it!
My girl, Johni, is serving up all the simple and super valuable social media marketing tips and strategies every week!
All the photo, TV, media, social media and small business growth tips that you need that won’t break the bank, check out Reframe!
Amazing tea with super badass names, you want to drink this!
This holistic health brand is the ACV steep I drink everyday to stay healthy and boost my immune system!
Love pancakes, me too! Check out ABS Protein Pancakes ASAP!!
Love fancy cocktails but want to skip the sugar? I am here for that! Check out Swoon, you’ll love it!
Create and cultivate has been serving up the most valuable virtual conferences and workshops all year long in 2020- thank you!!!
This woman is my spiritual guru for business…. I couldn’t love her energy more!
I love and use this protein powder daily.. it’s vegan and super quality- plus a female owned business!
Lots of ladies complain about being bloated. In her book “Go With Your Gut” Robyn serves up all the tips to feel better ASAP!
Enjoy your shopping small business and thank you!!
If you don’t want to search for all the best deals, here’s my list for Black Friday deals in 2020!
Clean Beauty
Clean Foods
Stuff I Love
Shop Local
I hope you enjoy this list and your day!
Carmen
Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and I let it all go! I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!