Jeanette Kimszal, RDN

I help improve thyroid health and determine gluten sensitivities

holidays

Give The Gift Of Health This Holiday Season

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Disclaimer: Some of these links are affiliate links, that means when you purchase from these links I might receive a small commission at no extra cost to you. However, I only recommend products I love to use myself.

This article was a collaboration written by Jeanette Kimszal, RDN, NLC  & Heidi Moretti, RDN, MS, LN

Thanksgiving is over and the holidays are less than a month away!

Don’t fret if you did not get a chance to take advantage of those Black Friday/Cyber Monday deals! There are still a ton of great gifts that are steals!

Not sure what to get those special people in your life? Check our favorite gifts for a healthy and happy holiday and New Year!

Meet goals and manifest dreams with these books

The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results$13.97

This book has inspired me to become more focused on the important tasks in my day. Multitasking is actually a time suck and can get you into trouble. It is better to put all your energy into the ONE thing that needs to get done.

Jack Canfield’s Key to Living the Law of Attraction: A Simple Guide to Creating the Life of Your Dreams$9.57

This book completely changed my life. I have always been a very negative person but this book opened my eyes to see the possibilities that I can create for myself. It is a good reminder of how to be thankful for what you have and that will make you realize what you are capable of achieving

The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months

$11.92

Want to accomplish more in 3 months than you could in a year? Take time and just focus on one thing a week. Learn how to reach your goals in a shorter amount of time with this book!

Give the Gift of Food!

We all need to eat so giving the gift of food is great!  Wildtree has made mealtime so much easier. They provide a ton of meal time solutions for those with little time to think about dinner. What’s even better is they offer a line of organic, products with no preservatives or additives. They have lower sodium and sugar products as well. These are some of the gift options offered for that busy bee in your life.  Order by December 13th to ensure it gets here by Christmas! Here are some products

The Garlic Lover’s Set

$27.00

This oil and garlic & herb spice set will dazzle the tastebuds of that garlic lover in your life. Pair it with veggies or your favorite protein and make a delicious dish. Want a recipe on what to do with these spices? Check out the recipe database

Low Sugar Desserts

The holidays are all about eating and sometimes a lot of sweets. Looking for lower sugar dessert options?

S’mores Dessert Blend, Very Berry Cheesecake, and Coffee Mousse Mix have only 1 to 2 grams of sugar per serving with contain no high fructose corn syrup

Coffee Mousse Mix
$10.00

Very Berry Cheesecake
$10.00

Make Meal Time Easier With These Gifts

Meal Kits Will Make Meal Time Easier!

Wildtree Fresh Dinner's In a Dash

For the cooking lover in your life try Wildtree’s Fresh Dinner’s in a Dash!

Do you enjoy cooking from scratch, but don’t have the time to follow complicated and time-consuming recipes? Wildtree Fresh offers the opportunity to cook fresh-in-a-flash, preparing simple and delicious recipes your whole family loves!

Select one of our themed Dinners in a Dash Bundles and receive 5-6 Wildtree products and 8 quick and easy family-friendly recipes. Simply purchase produce and proteins from your local store or farmers market, then whip up a quick and easy dish your family can enjoy together, even when you’re short on time!

Select one of the themed Dinners in a Dash Bundles and receive 5-6 Wildtree products and 8 quick and easy family-friendly recipes. Simply purchase produce and proteins from your local store or farmers market, then whip up a quick and easy dish your family can enjoy together, even when you’re short on time! Check out the 8 options out HERE!

Give the gift of Meal Prepping for that Busy Person In Your Life

Wildtree Make Ahead Meal Kits

Check out Wildtree’s Make Ahead Meal Kits.

Have you ever found yourself standing in the kitchen wondering what to have for dinner? Wildtree Kits allow you to prep ahead and relax when mealtimes roll around. Wildtree Kits walk you through the simple steps of preparing 10 Make Ahead Meals you can freeze, thaw, and cook whenever you’d like! Simply choose from the selection of themed menus, shop for fresh produce and proteins at your local store or farmers market and prepare 10 freezer-ready meals. Set yourself up for the upcoming week, or keep these delicious dishes in your “back pocket” for those nights when you really need to save time — and your sanity! Check out the 12 kits HERE!

Use these Gadgets for Quick Meals

For the meal prepper in your life you can get these handy gadgets to make meal time a snap!

Hamilton Beach Stay or Go Slow Cooker, 4-Quart

Set it and Forget it With the Crock Pot. I have a Hamilton Beach 4 and 6 quart. I like having both sizes so I can cook larger pieces of meat or make a big pot of soup and stew. This 4 quart one runs only $19.99

Magic Bullet Mini, High Speed Blender and Mixer

Start making shakes with this Great Blender. I’ve had this one for 3 years and it has helped me make everything from smoothies, cashew cream, and salad dressings. The price is just right to at only $29.99

The Veggetti
Ontel Veggetti Spiral Vegetable Slicer, Makes Veggie Pasta
$8.59

Want to make your veggies dazzle and delight? Try the Veggetti tonight. Take boring zucchini and make it exciting pasta that everyone will love.

Give the gift of relaxation

Yes4All EPP Exercise Foam Roller – Extra Firm High Density Foam Roller – Best for Flexibility and Rehab Exercises (18 inch, Blue)

$11.99

This foam roller will help you soothe those sore muscles after a long workout. They also will help you with improving your stretching. Get this for the yogi or exercise lover in your life.

Dry Brushing Body Brush – Natural Boar Bristle Dry Brush Set for Body and Face Brushing
$19.99

Have You Heard of Dry Brushing? It is a great self care ritual and can help to improve your body from the inside out. Dry brushing revitalizes and rejuvenates. It aids in lymph flow, alleviates cellulite and eliminates toxins.

ProSource Acupressure Mat and Pillow Set for Back/Neck Pain Relief and Muscle Relaxation
$19.99

Another great gift to sooth your body is this acupressure mat. I got one for Christmas a few years ago from my sister and it was one of the best gifts I received. I use it all the time when my muscles are sore or I am experiencing PMS symptoms. There are so many ways you can use it. Either laying or standing on it.

Make Something Homemade From the Heart!

Stress can be ramped up through the holiday season due to the cost of buying presents.  But it’s not only the cost: we all want to find presents that require careful thought and consideration of the person receiving.

Here are some recipes for do-it-yourself gifts that your friends and loved ones will all appreciate.

Not only are all of these gifts homemade, they will help your loved ones and friends be healthy.  What better kind of gift could there be? Who wouldn’t want to receive a gift that smells great AND makes one feel better?

The total cost for each of the recipes is under $5.  The calculated cost includes the exact amount of material and also the individual amounts of essential oil used.

The oils themselves will cost more than this; but you can use them over and over for yourself.  Want to keep it easy?  Give an essential oils kit for your loved one this HERE!

To get the best price on Doterra essential oils, contact me.  These oils will last you many months to come.   Each 15 ml bottle contains 250 drops! It’s like a gift for you AND your loved ones.  

Don’t buy the cheap essential oils at the health food store, Amazon, or Walmart.  They are often full of dangerous solvents like hexane.  Even worse, they often are perfume-based and full of chemicals!

Breathe Salve

Melt the beeswax in a small saucepan.  Add almond and grapeseed oil until combined.  Cool for 2-3 minutes before adding in the vitamin E oil and the essential oil. Add to a 2 oz empty tin.  I bought mine on Amazon. You could also use an empty tin or cosmetic container that you have on hand.

This salve is a great gift to help keep your air passages clear through cold season. It can be rubbed on the chest and back. Mine gets double duty: I love it as a lip balm!

Diffuser Necklace

Perhaps the most affordable and useful gift of all is a diffuser necklace.  I make each one for less than 50 cents!

Place the lava rock inside the bead cage.  Then add to your favorite color of cord chain.

Simply add a drop or two of your favorite essential oil to the lava rock and enjoy the wonderful aromatherapy all day long.

Peppermint Lotion

I simply LOVE this lotion.  Great for men and women alike, the scent of peppermint and emoliating effects of coconut oil make this a super healthy gift.

Compare it to “natural” lotions in health food stores: these contain suspect ingredients and preservatives!

The ingredients that you will need:

  • 3/4 cup olive oil, refined
  • 1/4 cup coconut oil organic
  • 2 tbsp organic beeswax, chunks or pastilles
  • 10-20 drops Doterra peppermint essential oil
  • 1 c. tepid water

A clean dry jar, enough to hold 2 cups of cream, a large tin or mason jars work nicely.

Heat the oil and wax over simmering water, stirring occasionally, until the wax is totally melted.

Take the pan off the heat and stir in the essential oils. If you’re not going to start mixing right away, let the melted oils and wax sit in the water bath, off the heat, so it stays warm.

While the wax is melting, pour 2 cups or so of boiling water into a blender to prewarm it. This will stop the wax from solidifying on the blender walls. Measure out 1 cup of room temp water.

Be prepared because the next step as it happens quickly.

Empty the boiling water out of the blender or mixing bowl. Pour in the hot oil. Start the blender and pour in the tepid water in a steady stream.

The oil will turn to cream right away.  Store your cream in clean dry jars.

You may also use another type of essential oil such as grapefruit, lavender or others depending on your preference.

OnGuard All-Purpose Cleaner

Why not give the gift of natural cleaning?  So many cleansers have scary, untested ingredients!

Our bodies absorb over 70% of what we come in contact with. Or we inhale the toxic fumes from cleaners and they get into our bodies.

Make sure to use a glass bottle; plastic bottles leach even more chemicals!

For the label, I buy Avery labels and make a bunch at a time or you can make single ones too.  This of course is optional.

Simply add contents to the bottle, shake and spray on everything you want to clean. No more awful chemicals on your surfaces.

Perk: your room smells like clove and cinnamon instead of chemicals. OnGuard effectively cleans!

For an even more concentrated antibacterial cleaner, add 5-10 drops of OnGuard essential oil to water.  Make sure to shake before using. Clinical research has shown that OnGuard kills daunting germs, even influenza, on surfaces [1].

You can make other gifts of cleaning by simply contacting me and I will get you lots more recipes.

Chocolate Gifts

Everyone loves homemade gifts, especially the kind of gifts with chocolate. Make your own holiday chocolates with these recipes!

Rice Heating Pad or Eye Mask

This gift is perfect for everyone!  Your friend or loved one can use this after a long day to reduce stress. Simply heat it up for 2-3 minutes in a microwave.  Use 1 minute for the eye mask.

I then add a couple drops of my favorite oil to the side that will be closest to my skin for the heating pad, or a drop to the side AWAY from my eyes if I am using the eye mask.

For pain-relieving effects, I will add Deep Blue essential oil or rub.  I will also use frankinsense, Breathe oil or lavender, depending on my mood or desired effect.

Directions to make the heating pad:

Get out your sewing machine for this one.  You can make each one for less than a dollar by purchasing remnant fabrics or a towel from a dollar store.

Simply flip the towel inside out, sew up both of the short edges.  Flip back right side, then fill with enough rice to feel heavy, but with room for flexibility as shown above.  This may take a little negotiating until you find the desired amount.

I then flipped the raw edges of material inside again, and stitched it closed.  I hand-stitched the last inch on each side because the material was too thick for the sewing machine.

Directions for the eye mask:

Follow the directions above for sewing.  Heidi’s daughter helped her make many of these for gifts!

They had an old eye mask that we traced for a template, but gave about an extra half inch on each side.  If desired, add some ribbon on each side to help secure it on your head while relaxing.

Thanks for checking out our gift ideas. Hope you have a great healthy and happy holiday! 

If you need help or have questions about your nutrition and health contact me HERE!

7 Ways To Have A Healthier Valentine’s Day

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Like most of the holidays Valentine’s Day revolves around sweets and treats.  If you are not careful you could wake up February 15th not feeling your best. So before you down that champagne or gobble up those candy hearts read on to learn how to enjoy your holiday without compromising you nutrition goals.
  1. Don’t let the holiday revolve around food: The first thing you think of when you hear the word Valentine’s Day is grub. Whether you go out to eat or take-in, a romantic candlelight dinner will probably be part of the evening. Even the gifts are edible! Roses and chocolates or candy coated strawberries are the first gift that come to mind. Instead of focusing on food, find an activity that does not involve eating. If you live in a warmer climate get outside, go to the park, beach, for a fun day in the sun. Skiing, snowboarding, or in-door rock climbing can be a fun date if you are into sports. If you are crafty you can make that special someone a one of a kind present. Take advantage of the three day weekend and go on a mini vacation.
  2. Don’t over do it at dinner: You may be going all out for dinner: the appetizer, main entrees, desserts and fancy cocktails or wine. Eating too much can leave you feeling like you’re about to deliver a food baby. Instead, keep it simple and pick one or two things you want to indulge in that day. Whether it is a few glasses of wine or a couple of pieces of candy, keep moderation in mind.
  3. Give that recipe a makeover: Rework a recipe to make it a bit healthier. My fiancé Art loves Fettuccine Alfredo. However, the nutritionist in me was not really into making this heavy dish. So I changed up the recipe and used whole wheat pasta along with chicken broth instead of heavy cream. For Valentine’s Day a few years ago I made a healthy dessert. It was a no bake tart made out of fruit and nuts. This was a really sweet treat with no added sugar.
  4. Make sure you eat well the rest of the day: If you know you are going out that night for a big dinner try to go easy during the day. Make sure your other meals are filled healthy eats. Start with a hearty breakfast and follow it up with a filling lunch that is rich in veggies, lean proteins, and healthy fat. Something like steel cut oatmeal with chia seeds, apples, and cinnamon for breakfast. Then for lunch you can have a lettuce wrap with grilled chicken and veggies. Be sure to get enough water throughout the day as well as at dinner. This is about eight (8) ounce glasses.
  5. Share you gifts with someone else: Your significant other may shower you with too many gifts leaving you with candy overload for weeks. You might nibble a piece then come back to the box a few minutes later and grab another treat. Too much candy consumption can lead to a bellyache and sugar coma. To avoid death by chocolate, take one or two pieces and then freeze the rest. Another way to get rid of the excess is to share with friends, families, and co-workers.
  6. Get the best quality candies: I always say if you are going to indulge get the best quality you can. Ditch the candies with any processed ingredients (if you can’t pronounce it, don’t buy it). Look for ones with real cane sugar and a limited ingredient list (less than 5 ingredients if possible). Go for a dark chocolate with 80 to 100 percent real cacao. This type has anti-oxidants that are better than the regular variety.
  7. Enjoy yourself and listen to your body: You know when you have too much. Don’t get to the point where you feel overly stuffed. Drink water with your meal and take small bites. Savor what you are eating and listen for cues from your body that you are full.
Want more information on how to get the most nutrients in your diet? Contact me HERE!

8 Ways to Keep Healthy Habits This Holiday Season

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december-newsletter-photo

Thanksgiving has come and gone. December is on the horizon and the season of overindulgence will soon be here.

But don’t fret! You can still keep your healthy habits from now until the new year and still enjoy the holidays.

Despite all the parties and events that may come your way, you can still enjoy the season of eating.

So don’t let the holidays dampen you goals of keeping healthy into the new year. Keep you healthy habits keep healthy habits this holiday season with these eight tips:

  1. Fill up on fiber and protein rich foods: When you go to a party look for the veggies, beans, and lentils, and lean protein foods like eggs, chicken, turkey, grass fed beef, and pork. Vegetables have fiber that will fill you up and nutrients you need to thrive. Eat less fried foods, processed meats, foods with sugar, and cheeses.
  2. Keep Moving: Eating well and exercising go hand in hand to maintain weight. Find time to work out at least four times a week. This includes cardio, strength and flexibility exercises. ind an activity you like to do that will get your heart pumping and build lean muscle. Don’t know where to start? Take a long walk after dinner, check out Youtube video, or join a class with a buddy to keep that motivation going.
  3. Bring Your Own Food: Going to a place that might not have any healthy options? Bring your own dish. Veggie platters, or a vegetable based entree will fill you up with fiber and protein like my Turkey, Zucchini, and Carrot Meatloaf.
  4. Watch Your Liquor: I am not going to tell you not to drink, but I would say stick to one drink a day if you’re a woman and 2 drinks if you are a man. Too many drinks will increase your waistline along with your risk for type 2 diabetes, cancer, and heart disease. So if you are conscious of carbohydrates and calories you can try to stick with vodka, rum, gin, tequila, whiskey, scotch, and brandy. Use lime and seltzer instead of sugary mixers like juices or tonic. Want to avoid those holiday hangovers? Stay hydrated with water and stick to clear liquor.
  5. Watch Your Sugar: Sugar is abundant this holiday season in everything from cookies and cakes to candy canes, pies, and even entree and side dishes. Too much can increase your waistline and also put you at risk for heart disease, type 2 diabetes, cancer, and dementia. One teaspoon of sugar is equal to 4 grams of sugar. This can add up pretty quickly so be sure to check food labels and try to stay below 25 grams (6 teaspoons) a day
  6. Plan Ahead: If you know you’re going to a party tonight plan your meals for earlier in the day so you are eating whole nutrient dense foods that will satisfy your hunger. Foods like almonds, walnuts, pumpkin/sunflower seeds, avocados, or plain yogurt are great snacks to eat before your event later in the day.
  7. Give In To Your Indulgence: The last thing you want to do is deny yourself a treat during this season. Make it something special that you may not be able to have any other time of the year.
  8. Watch Your Portions: Portion distortion is alive and well in our society. This is something to be aware of this holiday season. Fill up on nutrient rich foods like vegetables. Eat tiny portions of sweets, treats, and other indulgent foods. One trick is to use a small plate and wait 20 minutes until your brain knows your stomach is full.

Remember healthy habits start with one step at a time. Any small step is a win that you can celebrate!