Healthy & Sane Holiday Quiz 1. Which is best? ☐ pumpkin pie ☐ pecan pie ☐ red wine ☐ mixed drink ☐ champagne ☐ beer ☐ mashed potatoes ☐ mashed cauliflower ☐ guacamole ☐ hot artichoke dip ☐ pecan pie ☐ chocolate fondue ☐ eggnog ☐ hot chocolate 2. What do nutmeg, cinnamon, & cayenne have in common? 3. Emergency snack bag: handful almonds & choc chips or bottle

MINDFULNESS be aware! when eating with others, pay attention to what you’re eating.. don’t get distracted FIBER fill up with it. especially in flax– healthy omegas PLAN prep & plan some more – know what you’ll eat ahead of time as much as possible ALCOHOL pick your poison carefully. hidden calories lurk & you’re more likely to overeat SELF TIME food becomes easier when you’re not stressed. think warm bath, good run, massage, read STRUCTURE workouts – plan your time COMMITM

Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal. The truth is, life on Earth is a brief gift, and our time i

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

Recipes of the Month: 1. Savory Tahini Sauce Prep time: 5 minutes Yield: 1 cup Ingredients: 1/2 cup tahini 1/4 cup water 3 tablespoons lemon juice 2 tablespoons tamari 2 tablespoons maple syrup 1-2 cloves of garlic, minced pinch of cayenne (to your taste) Directions: In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking! Add remaining ingredients and whisk until combined. Adjust flavors to your taste. A

1 can chickpeas 1 big bunch of spinach ½ c tahini 1/3 c olive oil 1/3 c lemon juice 5-8 garlic cloves salt, pepper, cayenne to taste rinse & drain chickpeas. rinse spinach. mix tahini – it separates naturally. put everything in food processor and blend well. if not right consistency, add water or small amounts oil. taste. adjust seasonings. add more lemon if preferred. seal in airtight container in fridge.

1 package shiratake noodles, or 12 oz. any pasta of your choice 1 huge bunch of baby spinach (the size of the prepackaged bags) 1 huge handful basil, thick stems removed 1/2 c nutritional yeast 1/2 c parmesan cheese (can sub in nutritional yeast if preferred) 4-8 garlic cloves 1/8 c olive oil or walnut oil *optional - walnuts for good source of omegas salt, pepper, cayenne pepper to taste directions: 1. rinse shiratake well, and parboil for 2-3 min, according to package dire