Favorite Healthy Tips

🎄yay!! The holidays are here🎁 

– a magical time of year filled with sparkling lights,🍪🍰 homemade treats, loved ones and holiday feasts. 

Although there is much more to this season than these large meals, the festivities most certainly can become centered around the dinner table.

Many of us give up on our health goals during this time of year, planning on picking back up where they left off in the new year. It can sometimes feel like a lost cause even attempting, but I have some good news for you! You do not have to compromise your health goals this season, and better yet, you also don’t have to compromise missing out on your favorite holiday meals. With a few healthy tips you can implement this season and beyond, you can add some healthy additions to your meals 

without anyone noticing. 

A few of my favorite healthy tips are…

Ditch and Switch. 

Ditch the refined foods and switch them with healthier options. For example, instead of using refined white flour 

and/or sugar, use almond flour or coconut sugar instead. 

There are many alternatives to choose from, and you can most definitely find one that you will love – and I bet you nobody will even notice! 

Aside from the sweets, you can also trade out white rice or mashed potatoes with 

creating cauliflower rice or mashed “potatoes” out of cauliflower.

Fresh Herbs and Spices. 

You can really dress up a meal by adding fresh herbs and spices to it – I personally use them every time I cook. I can't keep those so called "incredibly affordable and simple small, fresh herb gardens" Alive in my kitchen window, so i use more dried herbs, but if you have a green thumb you could do the mini herb garden and always have direct access to fresh herbs. 👩🏼‍🌾

Even better, there are incredible health properties in many of the herbs and spices we use and love. Many of our favorite 

holiday spices are greatly beneficial for our health and a strong immune system, which is certainly helpful during cold and flu season. Cinnamon, turmeric, cloves, and nutmeg are a few of these popular 

holiday spices that you will reap healthy benefits from, so find a place for them in your recipes anywhere you can! 

Use Different Plateware. 

One of my favorite, most powerful tools to stay on track with my health goals is getting creative with portion control. Instead of using dinner-sized plates, which we tend to fill, use 

smaller plates. Use a mid-sized saucer or salad plate for your dinner plate, and then go back for seconds if needed. A lot of the overeating that we do is mindless, habitual eating because it’s in front of us and we 

were taught to clean our plates. Taking this temptation away helps tremendously, and you’ll very quickly learn how much you actually need to feel satisfied – I guarantee it is less than you are used to! 

With these simple tips, you’ll be well on your way to not entering 

January feeling bloated, discouraged and off track. A truly healthy life revolves around balance – and finding your own personal balance will 

take trial and error. 

I share these tips in hopes to encourage, empower and educate you! 

I started my personal journey 7 years ago,🙋🏼 I know the stress of the Holidays and the frustration of gaining more and more weight every winter. 

7 years have passed but i still remember, it was the first Monday in January, the second day of a brand new year🎉

I was determined 2010 would be the last year I would set a resolution to lose weight and I am proud to say that I have accomplished that, not by perfection, but by finding my own personal balance, it has allowed me to have long term success and continued success in all areas of my life!

I had to let go of a lot of self hate, anger, negative self image, depression, LOTS of junk foods, Mt Dew, Oreos and Doritos to name a few. I had to be honest with the state of my health. It seemed scary at first.But I had a secret weapon, & I would love to offer you a free consultation & I'll share that secret weapon with you & help you start a health journey that will never end! 

Merry Christmas friend & Cheers to a Healthy and Blessed New Year 🎉

Love, Janice Burke

ALL NEW 2017 HEALTH PACKAGES AND PRICES

*Goal Setting Class

*1:1 Health coaching in person or online

*January Health Bets! 2 million dollars in the pot!

*Personalized Nutrition Plans

*In person and online Personal Training

*Health Education

*Support Groups, with daily check-ins and participation gifts!

Burke Coaching 

325-450-9220 

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