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Reading a Nutrition Label and Eating Out

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Recipe | Cozy Mulled Wine 🍷 Do you remember how we talked about that 80-20 rule when it comes to your food? 80% of the time you should aim to eat/drink foods that are nutritious and move you towards your goals. And 20% of the time you eat/drink things that are a treat or make your heart happy. It's okay to treat yourself sometimes, but just make sure it's not ALL the time 😉. This Mulled Wine was a big part of my 20% this weekend and was a huge hit! But for the rest of my meals I was right back on track eating whole, nutrient dense foods. COZY MULLED WINE 4 cups Apple Cider 1 bottle Cabernet Sauvignon 6 whole Cloves 3 Cinnamon Sticks 4 Star Anaise 1/8 cup Raw Honey Juice of 1 Orange Orange slices, for garnish To make: combine all ingredients in a large pot over a low-medium heat. Let heat (ie. verrrry low simmer) for 10 minutes. Note - you don't want the wine to boil. Serve warm in tumblers, and garnish with orange slices, cinnamon sticks, and star anaise. Enjoy!

❄ My 3 Cold Weather Must-Haves ❄ . . For years my body has not responded well to cold weather. My lips get chapped, hair goes static-y, and my skin feels so dry! Over the years I've tested many products, but now I have my go-tos that I pull out when the temp dips below 4°C. 1. My Matcha Moisture Stick (@cocokindskincare) - This is made with coconut oil, beeswax and matcha - that's it. It's an all over moisture stick, but I mainly use it on my lips to avoid dry, cracked lips and one application last for so long. Where to buy: Shoppers Drug Mart 2. Aveda Defining Whip - My hair gets super static-y in cold weather and it always has. I rub a little dab of this on my hands, run through my hair and voila, silky smooth, np stactic hair. I've been using this products for years and lasts for a long time (this bottle is from last winter). Where to buy: @eccotique or anywhere that sells Aveda. 3. Green Tea Body Butter - My hands get verrry dry and almost chalky in the winter, but this lotion provides long term moisture - I often find I only need to apply once a day. I prefer the green tea because it's a light, refreshing scent. Where to buy: @thebodyshop What products do you love this time of year?

BLOG | 6 Ways to Avoid Weight Gain This Christmas 🎄 All the Christmas parties, events and shopping has me in that festive spirit (who am I kidding - I've been here since Nov 13). I love this time of year, but it has a nasty habit of derailing us from our health and fitness goals. We attend parties, stay up late, eat foods we typically wouldn't and recover by planting ourselves on the couch. Often this type of schedule results in weight gain, but not this year. Over on the blog I'm sharing the 6 strategies my clients and I use to avoid weight gain, while still enjoying the Christmas season. Check out the direct link in my bio for strategies on implementing these tips, a healthy appetizer, at-home workouts, and 3 FREE meals from fresh prep!

Winter Harvest Salad 🎄 Ready to upgrade your salads? Impress family and friends with this sweet and simple salad, and homemade dressing this winter. The recipe features seasonal fruits and an easy smoked maple dressing. You can find this recipe on the blog (linked in profile).

So....its December at the end of the week 😬. I guess I need to start getting serious about Christmas shopping and holiday parties. If you want to sneak in a zero-guilt treat to your Christmas party this year, you need to check out these Healthy Peanut Butter Crunch Bars. Made with clean, whole ingredients and take less than 20 min to whip up #win. Rice crisps, peanut butter, butter, chocolate chips, and maple syrup is all you need to make your holiday's tasty and healthy. RECIPE ON THE BLOG - - -> Recipes ---> Desserts

I have just under a month until I'm getting all 4 of my wisdom teeth removed 😬(happily accepting recommendations for binge worthy tv shows) and I know I'll need to take a break from my workouts. I'm not worried that I'll see huge drops in my muscle mass or increase in body fat from taking a couple weeks off.➡️ It took me way more than 2 weeks to build this body so its silly to think I'll lose it all in 2 weeks. . .➡️Same goes for you. If you're recovering from injury, feeling burnt out, maybe you're feeling a little sick - take time off. This break won't hurt your progress or make you gain fat/lose muscle, I promise. Often a break is exactly what your body needs to recovery and come back stronger and healthier. . .💥We need our bodies more than they need us. Move it, stretch it, nourish it, hydrate it, pay attention to it - the better our bodies feel, the happier and more productive we are.

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