Soal Wellness Blog

health prevention and wellness

Root Cause Revolution

The Rise of Functional Medicine More people than ever before are reporting dissatisfaction and sometimes even feel failed by the healthcare system. Among the top

Why Do I Always Fall Off My Diet?

Diet Culture Culture is defined as a way of life for an entire society, a belief system. Diet culture is a set of social expectations

How To Eat Guilt-Free at the Holidays The smell of pumpkin spice lattes and pine has begun to fill the air, and holiday planning is in full swing. October through the New Year is one of my favorite times of the year. From family feasts to holiday parties and shopping, there's always something to look forward to. Creating memories and carrying holiday and family traditions is essential to the holiday season. In most homes, food is central to the tradition. It's not the salad we remember, but the rich and extravagant foods labored over for hours, perfect for a special occasion. But if you're like most people today, the holiday season is filled with holiday parties and celebrations. With most people attending 1-2 special events a week from late November through the New Year. It's easy to see how the holidays could be a time of year when our waistlines expand. It can especially be challenging for those actively working toward a health goal or for someone worried about adding unwanted weight during the holidays. So how can you attend a packed holiday schedule without guilt and unexpected weight gain? Start by creating mindfulness and awareness around your holiday schedule and eating plans. While many people plan to overindulge in food and drink, it doesn't have to be that way for you. Be mindful of the number of events you have planned and what food and drink options you'll have access to during an event. Attend as many events as you like, but remember consuming dense meals and desserts more than once or twice a week may lead to weight gain or stall your progress toward your goals. Most importantly, plan. Plan for the week by acknowledging how often you'll eat out of the home, and don't forget to plan for event days. Use the following tips to prepare for the upcoming holiday season. Tips to stay on track with your goals during the holiday. Do not skip meals, and stay consistent with your food/eating schedules. Pay attention to hunger cues. Eat only when hungry. Tune in and be mindful while eating. Avoid the temptation to overeat. Do not attend an event hungry. Eat a well-balanced, high-protein snack 1-2 hours before your event to avoid snacking. Prioritize protein at every meal, especially at breakfast. Drink enough water! It's easy to get off track during the holidays. Stay active. Keep your regular fitness routine during the holidays as best as you can. Include physical activity during family events. Physical activity was a Thanksgiving requirement in years past. Instead of watching TV or playing video games, move kids and family outside and make memories. Lasting memories can be created around a game of basketball or flag football over the holidays. Don't stress! Aim to stay consistent and remember the 80/20 rule. If you do this alone, you'll easily maintain your goals this holiday season. Don't forget that Thanksgiving, Christmas, and New Year's are just another meal. Stick to your goals and keep your routines consistent. If you’d like to discuss your health and nutrition goals, we’d be happy to help. Reach out to Julie Hinman at julie@soalwellness.com for more information. About Julie. Julie is a mother of 3, nurse practitioner, entrepreneur, and speaker who knows that changing our health and the health of our communities begins with the foods we eat and the simple ways we move our bodies. She uses nutrition and exercise as the foundations of her health journey and believes passionately in wellness and health optimization. She is a member of the Institute of Functional Medicine, Academy of Nurse Practitioners, and earned both Master’s of Science in Nursing and a Doctor of Nursing Practice from The University of Arizona, Tucson.

How To Eat Guilt-Free at the Holidays

The smell of pumpkin spice lattes and pine has begun to fill the air, and holiday planning is in full swing.  October through the New

Not Another Failed New Year’s Resolution

Not Another Failed New Year’s Resolution

It’s estimated that as many as 44% of Americans set New Years Resolutions, and health and wellness resolutions are among the top resolutions made.  Unfortunately

Turkey Taco Salad

Turkey Taco Salad 2 lbs organic lean ground turkey 2 tbsp avocado oil 1 medium yellow onion minced 3 tbsp chili powder 4 teaspoon cumin