Did you know….

🥬 Food contains information that speaks to our genes, not just calories for energy. Research is showing us that nutrient dense foods “talk” to our DNA switching on or off genes that lead to health or disease. What you eat programs your body with the message of health or illness.⠀

🥒 What you put on your plate and in your mouth daily is more powerful medicine than anything you will find at the bottom a prescription. ⠀

🍓Are you feeling sick and tired of being sick and tired? Start with food! Food is the most powerful medicine available to heal chronic disease.⠀

🥑 Fat is not “bad”, in fact you should eat it daily! Think coconut, avocado, seeds, nuts, and natural nut butters. ⠀

🍭 In the other hand, sugar when combined with fat or carbohydrates and eaten consistently in high amounts, is one of the primary reason so many people are overweight or obese. Duh, right?!? Read this point again, then look in your cupboard!!⠀

Wondering where to start?

I have you covered. Here are 4 simple strategies and rituals to keep you going strong as we head into the holiday season.

1️⃣ Cook more meals at home using real, minimally processed foods.

I get it! There’s the holiday dinner parties, corporate events, the person in your office who is sharing all of their fall baking with you and it is hard to say, “no.”

Yes, you can choose to consciously indulge a handful of times, but very mindful of when you decide to not cook breakfast or take lunch to work, because you know there are going to be treats at the office.

If you absolutely must go out for a meal, you can still make solid choices! It’s okay to be that person who asks about how the food is made and what ingredients are used in it. You are free to make requests for your meal to be prepared in a way that makes you actually feel good about your decision rather than feeling bloated and guilty.

2️⃣ Make water your primary beverage daily and drink no less than 75oz. ⠀

As it gets colder, our bodies naturally gravitate towards wanting warmer foods and drinks, but make sure all of the coffee and hot chocolate is in moderation. At the end of the day, your body still needs water so make sure that is what you’re choosing to accompany your meals with water more often than not.

3️⃣ Fill your plate with veggies first, then add the rest. ⠀

This tip, like the others, definitely applies year round. Take advantage of the fall and winter vegetables that are in season such as butternut squash, brussels sprouts, kale, carrots and sweet potatoes!

4️⃣ Try one new healthy recipe each week and keep track of the ones you enjoy!⠀

Need some new ideas? Head over to Instagram and search #cookathomewithcarmen to find over 100 recipes you can use to switch things up. (Or you can just click here!) Remember, eating healthy does not have to be boring! Take the time to slow down and find new things that sound fun to try. You can even make it an event at your house where you can get your husband and kids involved and make memories!

Above all, I hope you keep in mind that preparing delicious and nutrient dense food for yourself is a way that you can put yourself first! I know that you’re off doing big things and gracing your body with nourishing foods is a gigantic act of self care.

Email me at carmen@carmenohling.com and let me know which tip you are going to take action on first. Need help taking action? I’m here for you as well!

Wishing you a ton of light and love,



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