Wholistic Balance for the new year

21_day_challenge_foodA new year is approaching, a time to reflect on the past year and consider making intentions for new habits and lifestyle choices. After the indulgences of the holidays, our attentions focus on eating more nutritiously, maybe lose a few pounds, get back into a consistent exercise routine, and bring more healthy habits into our lives. Living a healthy lifestyle doesn’t have to be complicated, usually it’s the simplest actions that bring the greatest results.

Here are some habits to bring into your life for the healthiest you in 2018:

Get enough sleep. Minimum 7-9 hours each night.  It is estimated that as much as 70% of Americans suffer from sleep deprivation. Our mental, emotional and physical performance suffer when we don’t get enough sleep. Some resulting problems from lack of sleep include weight gain, diabetes, memory loss and depression.

Stay hydrated. Start by drinking hot water with lemon first thing in the morning. The water rehydrates you after your night’s rest, and the lemon juice alkalizes your body, aids in digestion, and gives you a boost of vitamin C.

Start a daily meditation practice. There is scientific proof that meditation helps with… well pretty much everything! A happy body has a calm, focused mind, and no doubt meditation can help with that. Try taking a meditation class, Yoga Nidra, or Restorative Yoga class here at FiveWellbeing Studio and Spa!

Do a nutrition & yoga reset. Still wanting to really get 2018 off to a great start?Join me for a 21-day Wholistic Balance Boot Camp at a FiveWellbeing Studio and Spa. This this nutrition and yoga workshop – we’ll nourish our bodies through optimum nutrition and movement. You will learn all about the importance of eating whole foods, complete a guided 7 day whole foods detox program, and learn how to control cravings and create healthy eating patterns. And, you’ll kickstart your yoga practice for the new year. It takes 21 days to establish new habits, so lets get started!

Wholistic Balance Workshop

The workshop will meet three afternoons for 90 minute session. Included are weekly handouts, my custom detox protocol, one complimentary Inhale or Exhale Lounge session per week, one complimentary yoga class per week, access to daily support on a Facebook group, and an awesome goodie bag!

Dates: January 14th, January 21st and January 28th
Time: 1:00 – 2:30 pm
Location: FiveWellbeing Studio and Spa, 5602 South Nevada Street, Littleton, CO
Investment: Early Bird Registration (through 12/31) $150

Contact FiveWellbeing Studio and Spa to reserve your spot at 720-283-4025

Tips for a Healthy Holistic Holiday

christmas-2930915_640I love this time of the year. But, it sometimes seems like the holiday causes our “to do” list to double! Below are my top five tips to stay healthy in body and mind this holiday season.

Make self-care a priority. With this busy season, make sure to take time for yourself and keep some of your healthy habits going through the holidays. You’ll feel much saner for it! It can be as simple as starting your day with hot water and lemon, or as indulgent as treating yourself to a massage. Or, why not take one of our yoga classes?

Get enough rest. These short days are queues for our bodies that we may need more sleep than usual. Make sure to get at least 7-9 hours of sleep every night.

My thoughts on gifting… I love the idea of giving thoughtful gifts. But, I don’t like the idea of adding more clutter into people’s lives OR stressing out over gifting and shopping OR overspending and stressing out about a huge credit card bill later. I prefer to either give an experience (gift card for a massage, mani-pedi, yoga class, cooking class or art class) or a special food item like coffee, tea, dark chocolate or homemade granola.

Have a holiday party strategy! Sure, it’s healthy to indulge a little at holiday parties. Enjoy a great cocktail or glass of wine or a special dessert you don’t get very often. My party strategy is to always eat something beforehand. If I show up hungry, I know I will probably overdue it on rich foods, and not feel so great the next day. This is really important to do if you have a special diet, like vegan or gluten-free. I usually do something easy and quick, like a bowl of quinoa with a little sea salt, or a green smoothie.

Gratitude – This time of year, it’s really about gratitude for all of the abundance in our lives. With the world going crazy lately, let’s take a moment every day to appreciate the good things in our lives. Start a gratitude journal or take a photo every day of something you are grateful for.


Holiday Granola Recipe

granolaGranola with almond milk and fresh fruit is one of my favorite breakfast meals in the winter months. Store-bought granola is loaded with sugar and preservatives. Try this easy and recipe – so much more delicious than anything you can buy. This recipe makes 3 quarts of granola.

6 cups whole oats
1 cup nuts (almond, walnut, pecan, cashews)
1/2 cup seeds (sesame, sunflower, pumpkin)
1/2 cup melted coconut oil
1/2 cup maple syrup
2 tablespoons cinnamon
1 tsp cardamom
1 tsp vanilla extract or vanilla powder
3/4 cup dried fruit (dates, sour cherries, cranberries)
Optional: 1/2 cup chocolate chips

Oven @ 350F.
Mix everything together except for the dried fruit. Spread onto 2 baking sheets lined with parchment paper.
Bake for about 30 minutes – until it is browned – stirring a few times.
Let cool completely & stir in dried fruit.