Specials for the week of December 26, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Turkey Sausage Breakfast Sandwich
        House-made Turkey Sausage, Egg, Provolone Cheese, Arugula on a House-made English Muffin. Served with Romesco Sauce  – $6.95
      • Salad

        Mediterranean Crunch Salad
        Field Greens, Chili dusted Garbanzo European Cucumber, Broccoli, Red Onion, Heirloom Tomatoes, Kalamata Olives, Purple Cabbage, Feta Cheese & Red Wine Vinaigrette – $11.95
      • Protein Shake

        Orange Creamsicle
        Almond Milk, Orange Juice, Vanilla Protein Powder, Orange Segments, Butternut Squash – $8.25
      • Sandwich Special

        Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Coconut Roasted Harissa Chicken
        Oven Roasted Chicken Thigh, Coconut Milk Harissa Lime Marinade. Lemon & Garlic Roasted Brussel Sprouts. Sweet Potato Bites. Pineapple Salsa – $14.95

Specials for the week of December 18, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Turkey Sausage Breakfast Sandwich
        House-made Turkey Sausage, Egg, Provolone Cheese, Arugula on a House-made English Muffin. Served with Romesco Sauce  – $6.95
      • Salad

        Grilled Shrimp Aloha Salad
        Grilled Shrimp, Grilled Pineapple, Mango, Shredded Coconut, Spiral Carrots, Baby Sweet Peppers, Red onion, Purple Cabbage, Toasted Pumpkin Seeds with a Lime Mango Vinaigrette – $12.95
      • Protein Shake

        Banana Nut & Oats
        Almond Milk, Vanilla Protein Powder, Peanut Butter, Cashews, Banana, Cinnamon – $8.25
      • Sandwich Special

        Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Coconut Curry Chicken
        Grilled Chicken Breast. Sautéed Onion, Bell Pepper and Broccoli. Tossed in a Coconut Curry Sauce with a side of Cauliflower Rice and Garlic Naan Bread – $14.95

5 Fit Tips for the Holidays

Holiday weight gain between Thanksgiving and New Year’s can be up to an average of five pounds!

This might not be the best time to aim for weight loss. However, that doesn’t mean you should go all-out the next few weeks, and then try to start fresh in the new year, either.

Here are five tips to help you indulge mindfully:

Tip # 1: Be picky. You may have family and friends bringing you treats at every turn. You may have work events, celebrations, and friends’ parties to attend. You may have goodies that only come around one time per year. You may have traditions that include special foods. The list can go on and on, but be picky. Choose what you enjoy the most, and enjoy it. You don’t have to forgo your favorites, but skip your not-so-favorites, so you are limiting the extra calorie impact.

Tip # 2: Savor each bite, eating slowly. Take smaller bites. Place your utensils down in between bites. Notice the colors, smells, tastes, and texture of each bite. Lengthen the time it takes to eat the treats, traditional meals, or holiday specialties. Savoring a smaller amount of the foods we love can be just as, if not more, satisfying that eating more of the same foods. When we eat rapidly, we often miss our body’s fullness cues, and end up feeling stuffed and uncomfortable. Eating slowly is a great way to enjoy the foods without the discomfort, and helps prevent over-indulging.

Tip # 3: Offer to bring something you enjoy. This is something I personally tend to do year-round when attending a party. I happen to enjoy eating vegetables, and lighter fare, which is often hard-pressed to find at many events. My go-to options: hummus or guacamole with veggie sticks and chips; a vegetable side dish or salad; or a fruit bowl for dessert.

Tip # 4: Focus on the holiday experience. Food is often a central focus of many gatherings, however that is not what leaves a lasting impression. Realizing that it is a special time to enjoy our relationships with friends and family, experiencing our traditions or creating new ones, and sharing memories that last a lifetime.

Baking and decorating holiday treats with friends or family is a perfect example. The laughs and memories created during the process will stick with you longer than the taste of a decorated sugar cookie.

Tip # 5: Don’t skip your workouts or physical activity. Whether you indulge more than you planned, or keep it within moderation, exercise has more benefits than just burning off those calories. Moving your body is something you do for yourself, not in spite of yourself. Do it to feel good (hello endorphins), to help aid in digestion, to keep your energy up, but not as punishment for having an extra cookie. If you end up skipping or missing a workout, don’t fret. Just pick up where you left off. It’s a slippery slope when you start to “slack” and justify, “I’ll just wait until the new year to start fresh.” No matter what, there will be an opportunity to improve in the new year, but it doesn’t have to be all or nothing.

If you’re looking for accountability and/or a customized plan to fit your lifestyle, we have several options to fit your needs! As always, you can schedule a complimentary 15-minute consultation to see if there’s a right fit for you.

Stephanie Brust, MS, RDN, LD/N

Stephanie@gofreshnation.com

Specials for the week of December 11, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Turkey Sausage Breakfast Sandwich
        House-made Turkey Sausage, Egg, Provolone Cheese, Arugula on a House-made English Muffin. Served with Romesco Sauce  – $6.95
      • Salad

        Winter Arugula Salad
        Roasted Turkey, Arugula, Roasted Pumpkin Seeds, Granny Smith Apples, Candied Walnuts, Toasted Quinoa, Roasted Root Vegetables, Heirloom Tomatoes, Gorgonzola Cheese and Cranberry Pomogrande, Vinaigrette – $12.95
      • Protein Shake

        Butternut & Berry Protein
        Butternut Squash, Blueberries, Strawberries, Acai, Coconut Water & Vanilla Protein Powder – $8.25
      • Sandwich Special

        Tuscan Swordfish Sandwich

        Tuscan Seasoned Swordfish, Pickled Fennel, Swiss Cheese, Romaine Lettuce, Tomato & Roasted Garlic Aioli on a Pretzel Roll – $13.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Salmon & Veggie Fritters
        Grilled Salmon, Grilled Asparagus, Veggie Fritters, Heirloom Tomatoes, Arugula salad with a Pickled Carrot Slaw – $15.95

Specials for the week of December 04, 2017

      • Soup of the Week

        Vegan Cream Of Broccoli

        Broccoli, Celery, Carrot, Onion, Cashew Cream – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Avocado Sunshine
        Avocado, Egg Yolks, Kale, Caramelized Onion, Baby Sweet Peppers, Farmers Cheese, Tomato Jam & Scallions – $9.95
      • Salad

        Quinoa Salmon Salad Bowl
        Field Greens, Purple Cabbage, Radish, Baby Sweet Peppers, Quinoa, Salmon Avocado, Baby Heirloom Tomatoes, Herb Greek Yogurt, Sunflower Sprouts, Lemon Vinaigrette – $12.95
      • Protein Shake

        Raspberry Frost
        Coconut Water, Raspberries, Strawberry, Banana, Vanilla Protein Powder, Mint Leaves – $8.25
      • Sandwich Special

        Tuscan Swordfish Sandwich

        Tuscan Seasoned Swordfish, Pickled Fennel, Swiss Cheese, Romaine Lettuce, Tomato & Roasted Garlic Aioli on a Pretzel Roll – $13.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Beef Stir Fry
        Sliced Beef, Asparagus, Carrots, Shitake Mushrooms, Shallots, Garlic, Scallion with Paleo Stir Fry Sauce – $14.95