If you’re looking to boost productivity, create positive change, and live a happier, healthier life, Tiny Habits by BJ Fogg is a must-read!
This groundbreaking book simplifies habit formation, helping you build lasting habits by starting small and celebrating your successes along the way. Fogg’s approach is practical, effective, and backed by years of research and experience coaching thousands of people.
Whether you want to lose weight, reduce stress, sleep better, or simply be more productive, Tiny Habits offers a fresh perspective that makes lasting change achievable.
Get your copy and start transforming your life today!
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If you’re looking to boost productivity, create positive change, and live a happier, healthier life, Tiny Habits by BJ Fogg is a must-read!
This groundbreaking book simplifies habit formation, helping you build lasting habits by starting small and celebrating your successes along the way. Fogg’s approach is practical, effective, and backed by years of research and experience coaching thousands of people.
Whether you want to lose weight, reduce stress, sleep better, or simply be more productive, Tiny Habits offers a fresh perspective that makes lasting change achievable.
Get your copy and start transforming your life today!
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An oldie and a goodie! Robert Sapolsky writes about a scientific topic - stress - in a humorous and relatable way so you can understand how our world of chronic stressors can undermine our health if we let it.
Check it out to see what variables in your routine you might be unaware of contributing to your current reality and what you can do to improve.
How are you, really?
Feeling burnt out? Losing motivation to do what you say matters to do? Sometimes we’re so “busy” chasing arbitrary goals that we forget why we’re really doing it.
How Are You, Really? by @jennakutcher is a powerful reminder to stop for a minute to check in with who you are, what you’re about, define your success, and course correct to live a fulfilling life on your terms.
If you’re looking for more joy, clarity, and purpose, this book is worth the read.
Podcast Recommedations
If you’re looking to drop fat and build muscle at the same time, this episode is a must-listen! Tune in to The Dhru Purohit Show where Dhru chats with Adam Schafer, Co-founder of Mind Pump, about the top dos and don’ts of achieving both. From mindset shifts to practical tips, Adam’s journey proves it’s possible!
Check it out now and get motivated:
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People often think of white table sugar when they think of sugar, but it’s in everything on the shelves - even “savory” items like breads and pasta sauces that don’t (or shouldn’t) taste overly sweet. Look at some pictures from the 1970’s or even 1980’s and see how different body composition among the masses was then. It’s not about judging or fat shaming - it’s about identifying damaging inflammation, which is what’s happening if you’re carrying excess fat.
Eating real foods we make rather than relying upon convenience foods is what we used to do and what we still can do. People complain they don’t have time to make food. We make time for what we value. How are you spending your time? How important is your energy, your body, your sleep, your health? Claim time on your calendar for the things and people who most matter to you!
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Stacy Simms, an exercise and nutrition scientist, explains how the role of hormones result in men and women responding differently to the same conditioning, time-restricted eating, and other stressors.
When my clients (and I can also speak firsthand) apply these principles, intended results happen!
Have a listen whether you’re male or female because if you’re doing all the things you hear are supposed to work and aren’t seeing the results you want, you’ll get a great understanding of why one plan doesn’t work for everyone!
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Dr. Sara Gottfried discusses where patients in her practice get it right and wrong with hormones.
Find out if the behaviors you’re following might be supporting or sabotaging yours.
Roasted Carrots & Mushrooms with Scallion Salsa Verde
Why wait until Thanksgiving? Start testing out those side dish recipes now so you can be ready for the big day in just a few weeks!
Here’s a flavorful dish that’s a perfect balance of savory and fresh—packed with vibrant flavors and sure to wow your guests.
Ingredients:
- 2 pounds medium carrots, halved
- 10 ounces cremini mushrooms, halved
- 3 tbsp extra-virgin olive oil + 1/3 cup, divided
- 3 tbsp champagne vinegar
- 5 sprigs fresh thyme
- 5 cloves garlic, crushed (divided)
- ¾ tsp salt (divided)
- 1-inch piece fresh ginger, peeled
- 1-inch piece jalapeño, seeded if desired
- ¼ cup diced yellow onion
- 1 ½ cups chopped scallion greens
- 1 ¼ cups fresh herbs (parsley, cilantro, tarragon)
- 2 tbsp water
- ¾ tsp ground coriander
- ¾ tsp ground cumin
- 1 cup whole-milk plain Greek yogurt
- 1 tsp toasted caraway seeds, lightly crushed
Cooking Instructions:
1. Preheat oven to 425°F.
2. Heat ghee on a baking sheet, then toss carrots and mushrooms with vinegar, thyme, 4 cloves garlic, and salt. Spread evenly. Roast for 20 minutes, stirring occasionally.
3. Meanwhile, char ginger and jalapeño in a skillet over medium-high heat (7–10 minutes). Transfer to a blender.
4. Reduce heat and sauté onion and garlic in 1 tbsp olive oil until soft (1–3 minutes). Scrape into the blender.
5. Add scallion greens, fresh herbs, water, coriander, cumin, remaining oil, and salt to the blender. Blend until smooth.
6. Spread Greek yogurt on a platter. Top with roasted veggies and drizzle with salsa verde. Sprinkle with caraway seeds for a burst of flavor!
Ready to impress your guests? Try it out and let me know how it goes!
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Slow-Cooker White Bean, Spinach & Sausage Stew
It’s soup season! Soups are a fantastic way to incorporate a variety of proteins and vegetables in an especially hydrating form. Use bone broth for added benefits to bones, skin, hair, and nails—essential for athletes. Toss everything into the slow cooker before bed and wake up to a savory meal for breakfast or a lunch you can pack for work or school. It’s also a great way to have a warm dinner waiting for you at the end of the day.
Try experimenting with different types of sausage and look for high-quality options without added sugars, hormones, additives, or nitrates/nitrites.
Ingredients:
2 tbsp extra-virgin olive oil
¼ cup fresh flat-leaf parsley, chopped
5 oz baby spinach, roughly chopped
6 oz spinach-and-feta chicken and turkey sausage (try Applegate Organics for a lighter option)
2 fresh rosemary sprigs
4 garlic cloves, lightly crushed
Black pepper and Celtic or sea salt, to taste
2 cups dried cannellini beans
5 cups unsalted chicken bone broth
1 plum tomato, stem end trimmed
Cooking Instructions:
1. Sort and wash the beans. Soak in water for 8 hours, then drain.
2. In a large Dutch oven, combine beans, broth, tomato, salt, pepper, garlic, and rosemary. Cover and cook on LOW for about 7 hours, until tender.
3. Lightly mash the bean mixture to break up the tomato and garlic.
4. Add the sausage and cook for an additional 20 minutes on LOW.
5. Stir in the spinach and parsley until just wilted. Discard the rosemary.
6. Serve warm, drizzled with olive oil for a finishing touch!
Enjoy your delicious, hearty stew, packed with nutrients and flavor! Perfect for cozy nights or meal prep, it’s sure to be a family favorite.
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Sweet Potato and Black Bean Breakfast Tacos
Think savory for breakfast. You can add some eggs to last nights dinner leftovers and call it breakfast tacos. Or you can have “breakfast” tacos for lunch or dinner.
Ingredients:
Ghee
1 red bell pepper, chopped
1 cup chopped red onion (from 1 onion)
2 large sweet potatoes, scrubbed and cut into 1/2-inch cubes (about 4 cups)
Salt, to taste
1 tablespoon chili powder
1 (15-oz.) can black beans, drained and rinsed
8 large eggs
12 (6-inch) homemade corn tortillas, organic corn street tacos, or grain-free tortillas, warmed
2 avocados, sliced
1/2 cup chopped fresh cilantro
Hot sauce, for serving (optional)
Cooking Instructions:
Step 1:
Heat ghee in a large skillet over medium heat. Add bell pepper and onion; cook, stirring occasionally, until softened (3-4 minutes). Add sweet potatoes, remaining ghee, and salt. Cook until tender (12-15 minutes).
Step 2:
Add chili powder; cook for 1 minute. Stir in black beans and 1/4 cup water. Cook until liquid is mostly evaporated (1-2 minutes). Remove from heat.
Step 3:
In a bowl, whisk the eggs with salt. Heat remaining ghee in a nonstick skillet over medium-low heat. Add eggs and scramble until softly set (3-4 minutes).
Step 4:
Divide the sweet potato mixture among tortillas. Top with scrambled eggs, avocado slices, and cilantro. Drizzle with hot sauce, if desired.
Enjoy your tacos for breakfast, lunch, or dinner!
Ginger Roasted Salmon & Broccoli
Here’s an Asian inspired recipe that has minimal dishes used so is quick on both the prep and clean up side. Ginger helps with digestion and molasses adds a fall flavor to the dish. Serve up over rice noodles and you can have dinner ready in less than 15 minutes!
Ingredients:
1½ tablespoons toasted (dark) sesame oil
1½ tablespoons tamari
1½ tablespoons rice vinegar
1 tablespoon grated fresh ginger
salt
8 cups large broccoli florets with 2-inch stalks attached (about 1 pound)
1 tablespoon molasses
1¼ pounds wild salmon, cut into 4 portions
2 teaspoons toasted sesame seeds
Cooking Instructions:
Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.
Whisk oil, tamari, vinegar, ginger and salt to taste in a large bowl. Add broccoli and toss to coat. Transfer to the prepared pan using tongs or a slotted spoon, leaving as much marinade as possible in the bowl. Whisk molasses into the remaining marinade.
Roast the broccoli for 5 minutes. Move it to one side of the pan and place salmon on the other side. Season the salmon with salt and brush with the molasses glaze. Roast until the salmon is just cooked through. Check on it at 5 minutes and cook longer if needed. Rest salmon a few minutes. Sprinkle with sesame seeds.