KISS for Thanksgiving!

Keep It Simple & Savory!

Whether or not you have decided to make a lifestyle change or are planning to, Thanksgiving does not have to break your vision and mission. Even in the midst of the holiday season there is a way to maintain your healthy/clean eating lifestyle and enjoy the festivities. If you are a newbie, you are wondering if you’ll make it through all the holiday festivities, sweet and fatty foods, and good wine and other spirits. Trust me, YOU CAN DO IT! You just have to find a way, create a plan, and stick to the plan.

Believe you can and you will!

“How?” you ask. Here are some simple tips to follow:

  1. I find the easiest way to get through is to make sure I am eating as healthy and as clean as I can at every meal before and after the holiday. I keep my workouts going on my regular schedule, as you should too. Think of each holiday as your “cheat meal” day, which means you get to treat yourself when the day comes and fully enjoy it.
  2. Another suggestion would be to eat before going to the party and make sure you are full of good things, so when you get to the party you will not overindulge. I do this quite a bit.
  3. When you get to the dinner party, be sure to be selective and pick the selections that are best for you and supports your goals. If it doesn’t, then stay away from it. You must have a strong will and desire to stick to your mission for this strategy.
  4. Keep in mind that what you drink has calories as well, so be mindful when making your drink selections. Alcohol is high in calories and carbs! Try to avoid it.
  5. If you do decide to eat those high-calorie dishes, tread lightly. Eat very small portions.
  6. When preparing meals, consider cooking healthier versions of your recipes. Limit or remove sugary and fatty selections. Instead of sweet potato pie, try sweet potato casserole with cinnamon, but without all the brown sugar and marshmallows. Instead of pumpkin pie, try a pumpkin mousse or pumpkin soup. Sugar-free cake is a great alternative and is actually very good.
  7. Stick to the basics: 1 meat, 1 vegetable, and 1 carb. Refrain from cooking too much, otherwise you feel forced to eat it all. You will surely get off track and off plan when you have too much to choose.

I hope this helps you this season!

Always be mindful of what you’re eating and what you want to accomplish.




Fit and Fabulous Forever Movement Next Information Session – DEC 6

Early Bird Registration ENDS DECEMBER 1! Register NOW and Save!December 6





Are You Paying Attention to Food Labels?

food labels

Recently, the Food and Drug Administration announced new proposed recommendations for the Nutritional Fact labels which will be rolled out over the next five to seven years.

Within the next 90 days, the FDA will be releasing two versions of new nutrition labels for over 700,000 foods sold in America. This would be the first change to America’s nutrition labels since the early 1990s. These changes were proposed by the Obama administration during the fourth anniversary of Michelle Obama’s “Let’s Move!” campaign, which promotes physical exercise and a balanced nutritional diet to help reduce America’s high obesity rate.

One of the biggest proposed changes includes how the serving sizes are calculated. Changing to more accurate serving sizes, adjusted to be more realistic representations of the amount of food a person would typically consume, may defer people from certain unhealthy choices.

Will the way sugar and serving sizes are declared on the new nutrition labels make a difference in how you consume food?

MONDAY MORNING LINEUP: Burn Calories While You Sleep


BUT, you cannot count on burning calories at night as your only means of losing weight. If you consider what happens during sleep as a part of your getting fit and staying healthy routine, then you will can learn to use sleep to its advantage.


  1. Get enough sleep – 8 hours or more – if possible. Studies show that when you enter a deep sleep, also known as REM, your body‘s internal temperature rises causing your body to work harder to maintain that elevated temperature.
  2. Add weight training to your workouts. When you build muscles, your body can burn more calories throughout the day, including during sleep.
  3. Turn down the thermostat. When your body works hard to regulate its temperature in cooler temperatures or cold weather, you actually burn more calories.

Thanks for reading!

Crystal’s Whole Health



MONDAY MORNING LINE UP: How Many Calories are You Really Eating?

Are you counting your calories? If not, you should.  Most people underestimate the amount of calories they consume. Simply reading food labels and guessing what you are taking in is very wrong. More than likely, you are taking in way more calories than you think. You end up gaining weight and wondering why. “The nation’s food supply produces a whopping 3,900 calories per American citizen each day, yet men report eating just 2,618 calories per day and women report consuming just 1,877 per day”.

You must first understand how many calories you need to survive each day – which is your basal metabolic rate (BMR). Then, depending on your goal – losing or gaining weight – you have to find out how many calories you need to reach your goal. “The average moderately-active man burns 2,400 to 2,800 calories per day, while the average moderately-active woman burns 1,800 to 2,200 calories. If reported eating habits were accurate, most people would be at or below a normal weight. Instead, more than two-thirds of the population is overweight or obese”.

If you are serious about your weight loss/gain journey, you must learn how to properly calculate your calorie intake. Your diet is the most important part of your success. With new technology always on the rise, there are so many things available that can help you do this.

A couple of things I use are a food scale, a software app that helps me convert metrics, as well as a software app that helps me calculate calories based on what I have measured for each meal. Or, you can do it the old-fashioned way with a formula and a calculator.

Here are some links to some great resources:





Thanks for reading,

Crystal’s Whole Health

How Many Calories Do You Burn Doing Your Favorite Activities?



Healthy Tip #1

Passing up the alcohol can save on calories!

Try consuming water with a lemon or lime, skim milk, or a diet / sugar-free beverage at a party. Alcohol adds extra unwanted calories, and, if too much is consumed, it lowers inhibitions which can lead to overeating.

More Healthy Tips Coming Soon!