Holistic Health

Struggling with inflammation, low energy, or feeling stuck with your meals? I’ve got you covered! Try my 3-Day Simple Anti-Inflammatory Menu Plan and discover just how delicious healthy eating can be. Every meal is dairy-free, gluten-free, high in protein, and packed with colorful fruits & veggies—plus, each day is under 1200 calories.

Dairy-Free | Gluten-Free | Under 1200 Calories | High in Protein | Packed with Fruits & Veggies

Day 1

Breakfast:

Berry Chia Pudding

•  ¾ cup unsweetened almond milk
• 2 tbsp chia seeds
• ½ cup mixed fresh berries
• 1 scoop plant-based protein powder

Lunch:

Grilled Chicken & Veggie Bowl

• 3 oz grilled chicken breast
• 1 cup steamed broccoli
• ½ cup cherry tomatoes
• ½ cup sliced cucumber
• Drizzle of olive oil & lemon juice

Dinner:

Rainbow Veggie Stir Fry

• 1 cup mixed bell peppers
• ½ cup snap peas
• ½ cup carrots
• 3 oz baked tofu
• Tamari and ginger for flavor

Day 2

Breakfast:

Green Protein Smoothie

• 1 cup spinach
• ½ frozen banana
• ½ cup frozen mango
• 1 scoop pea protein
• ¾ cup unsweetened almond milk

Lunch:

Turkey Lettuce Wraps

• 3 oz sliced turkey breast (nitrate-free)
• 3 large romaine leaves
• ¼ sliced avocado
• Sliced red peppers & shredded carrots
• Mustard for dipping

Dinner:

Salmon & Roasted Veggies

• 3 oz baked salmon
• 1 cup roasted Brussels sprouts
• ½ cup roasted sweet potato

Day 3

Breakfast:

Breakfast Veggie Scramble

• 2 eggs
• ½ cup diced zucchini
• ½ cup spinach
• ¼ cup cherry tomatoes
• Fresh herbs

Lunch:

Quinoa Chickpea Salad

• ½ cup cooked quinoa
• ½ cup canned chickpeas (rinsed)
• ½ cup diced cucumber
• ½ cup diced tomatoes
• Parsley, lemon juice, and olive oil

Dinner:

Shrimp & Veggie Lettuce Tacos

• 3 oz sautéed shrimp
• 2 large butter lettuce leaves
• ½ cup shredded cabbage
• Diced mango salsa (mango, red onion, lime)

Healthy, Flavorful, and Perfect for Meal Prep!

As a holistic health coach, I’m always looking for ways to make nourishing meals simple, affordable, and accessible. Today, I’m sharing two of my favorite soup recipes that are packed with healthy proteins, vibrant veggies, and warming spices. These soups are not only delicious but also perfect for batch cooking and freezing, so you always have a wholesome meal ready to go!

Why These Soups Are Perfect for Holistic Health

• Balanced Nutrition: Each recipe includes a healthy protein source (chicken or lentils) and a variety of vegetables to support energy, digestion, and overall wellness.
• Budget-Friendly: Made with simple, economical ingredients, including frozen veggies, these soups are kind to your wallet.
• Meal Prep Magic: Prepare once, enjoy all week (or month)! Freezing portions ensures you always have a nourishing option on hand.
• Seasonal Support: Warm, comforting soups are ideal for cooler weather, helping to nourish your body and soul.

Recipe 1: Hearty Chicken and Vegetable Soup

Ingredients (Makes 6-8 servings):

• 1 lb boneless, skinless chicken breasts or thighs (or pre-cooked rotisserie chicken)
• 1 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 cup frozen green beans
• 1 cup frozen corn
• 1 cup frozen peas
• 1 can (14.5 oz) diced tomatoes
• 6 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 tsp paprika
• Salt and pepper to taste
• 1 cup uncooked whole-grain pasta (optional)

Instructions:

1. Sauté onion, garlic, carrots, and celery in olive oil until softened.
2. Add chicken (if raw) and cook until no longer pink. (Skip this step if using pre-cooked chicken.)
3. Pour in broth, diced tomatoes, and seasonings. Bring to a boil, then simmer.
4. Add frozen veggies (and pasta, if using) and cook until tender.
5. Shred chicken (if raw) and return to the pot.
6. Let cool, portion, and freeze for later!

Recipe 2: Lentil and Vegetable Soup

Ingredients (Makes 6-8 servings):

• 1 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 cup frozen spinach
• 1 cup frozen mixed vegetables
• 1 cup dried green or brown lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 6 cups low-sodium vegetable or chicken broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 bay leaf (optional)

Instructions:

1. Sauté onion, garlic, carrots, and celery in olive oil until softened.
2. Add lentils, diced tomatoes, broth, and seasonings. Bring to a boil, then simmer for 25-30 minutes.
3. Stir in frozen spinach and mixed veggies during the last 10 minutes.
4. Remove the bay leaf, let cool, and freeze in portions.

Tips for Freezing and Enjoying

• Cool Completely: Let soups cool before freezing to preserve texture and flavor.
• Portion Wisely: Use airtight containers or freezer bags, leaving room for expansion.
• Label Clearly: Write the name and date on each container for easy tracking.
• Reheat with Care: Thaw in the fridge overnight and reheat gently on the stove or in the microwave.

Shopping List 

Here’s everything you’ll need to make these soups:

Proteins:

• 1 lb boneless, skinless chicken breasts or thighs (or 1 rotisserie chicken)
• 1 cup dried green or brown lentils

Fresh Vegetables:

• 2 medium onions
• 1 head of garlic
• 4 medium carrots
• 4 celery stalks

Frozen Vegetables:

• 1 bag of frozen green beans
• 1 bag of frozen corn
• 1 bag of frozen peas
• 1 bag frozen spinach
• 1 bag frozen mixed vegetables

Canned/Pantry Staples:

• 2 cans (14.5 oz each) diced tomatoes
• 6 cups low-sodium chicken broth
• 6 cups low-sodium vegetable broth (optional, for lentil soup)
• 1 cup whole-grain pasta (optional)
• Olive oil
• Dried thyme, oregano, smoked paprika, ground cumin
• Bay leaf (optional)
• Salt and pepper

Why These Soups Align with Holistic Health

These recipes are more than just meals—they’re a way to nourish your body, mind, and spirit. By using whole, minimally processed ingredients, you’re supporting your immune system, digestion, and energy levels. Plus, the act of preparing and freezing meals is a form of self-care, ensuring you’re always ready to fuel your body with love and intention.

Building healthier habits doesn’t have to be overwhelming! The key to lasting change isn’t perfection—it’s small, sustainable shifts that add up over time.

Here are 5 simple habits to focus on:

💧 Hydrate More – Your body needs water to thrive! Aim for at least half your body weight in ounces daily.

🍽 Fuel with Protein & Fiber – Keeps you full, stabilizes energy, and supports overall health.

🚶‍♀️ Move Daily – Walk, stretch, or dance—just get your body in motion!

😴 Prioritize Sleep – 7-9 hours of quality rest = better focus, mood, and metabolism.

🧘‍♀️ Manage Stress – A few deep breaths, mindfulness, or time outdoors can make a huge difference.

Small steps lead to big results! What’s ONE habit you’re focusing on this week? Share in the comments! ⬇️

Need a little structure and support? My Healthy Habits Starter Kit is packed with step-by-step guidance, planners, and trackers to help you stay on track. Check it out here: 👉 https://thegreatdiscovery.com/academy/course/healthy-habits-starter-kit-by-terry-thompson?affiliate=terry

#FitAndFlourish #HealthyHabits #SmallChangesBigResults #ThriveEveryDay

Healthy living doesn’t have to be complicated or overwhelming! Sometimes, it’s the little things we do every day that add up to major changes over time. 💪

Here are a few habits to sneak into your day:
🍋 Start your morning with warm lemon water to wake up your digestion.
🥦 Add an extra serving of veggies to your plate (your future self will thank you).
🚶‍♀️ Take a 10-minute walk after meals to help with digestion and mood.
😴 Prioritize your sleep—good health starts with good rest!
💧 Keep water handy and sip throughout the day—hydration is your secret weapon.

Remember, progress isn’t about perfection; it’s about consistency. Let’s make health feel as cozy and effortless as your favorite pair of blue jeans. 💙👖

Which habit are you rocking today? Share your go-to in the comments! ⬇️

Top New Year’s Health Resolutions (and How to Stick to Them!)

As we welcome a fresh year, many think about ways to feel healthier, happier, and more energized. If you’re crafting your goals for 2025, here are some of the most common health-related resolutions and tips to make them stick!

1. Lose Weight

Post-holiday indulgences can leave us feeling ready for a reset. Instead of focusing solely on the scale, try setting specific goals like eating more veggies or cooking at home more often. Small changes lead to lasting results!

2. Exercise More

The gyms are packed in January for a reason! Whether it’s yoga, running, or a dance class, find something you enjoy so it’s easier to stick with. Bonus: Recruit a workout buddy for extra motivation.

3. Eat Healthier

Healthy eating doesn’t have to mean overhauling your entire diet. Start small, like adding a salad to lunch or swapping sugary snacks for fruit. Consistency beats perfection every time.

4. Drink More Water

Hydration is key for energy and overall health. Aim for at least 8 glasses a day or keep a reusable water bottle handy to remind yourself.

5. Reduce Stress

Life is hectic, but incorporating mindfulness practices like meditation, journaling, or simply unplugging from screens can make a huge difference. Try starting with just five minutes a day.

6. Quit Smoking or Drinking

Whether cutting back or quitting completely, focus on your “why” and celebrate small victories. Seek support groups or accountability partners to help you stay on track.

7. Get Better Sleep

Prioritizing rest can transform your health. Create a calming bedtime routine, limit screen time before bed, and aim for 7-9 hours of sleep each night.

8. Spend More Time Outdoors

Fresh air and sunshine can do wonders for your mood and health. Whether it’s a daily walk or a weekend hike, time in nature is always well spent.

9. Practice Gratitude or Self-Care

Don’t forget to take care of your mental and emotional well-being. Try a gratitude journal or schedule regular self-care activities that make you feel good.

10. Stick to a Budget for Health Goals

Health doesn’t have to break the bank. Plan affordable meals, look for free fitness apps, or try DIY wellness practices at home.

How to Make Your Resolutions Stick:

1. Be Realistic: Set achievable goals that fit your lifestyle.
2. Break It Down: Focus on small, manageable steps instead of big, overwhelming changes.
3. Track Your Progress: Celebrate milestones along the way.
4. Stay Positive: It’s okay to have setbacks. Keep moving forward.
5. Find Support: Join our community to stay inspired and connected!

Let’s make 2025 the year of feeling amazing—mind, body, and soul. What’s your top health resolution this year? Share it below and let’s crush those goals together! 

 Let’s be real—staying healthy feels hard sometimes. Busy schedules, tempting treats, and that sneaky voice saying, “I’ll start tomorrow,” can derail even the best intentions.

Here’s the good news: you don’t need a total overhaul to feel better. Small, consistent actions can make a huge difference. Try these 3-5 simple steps today:

1️⃣ Hydrate Like a Boss: Start your day with a big glass of water and aim for 8 cups daily. Dehydration masquerades as fatigue and cravings—don’t let it fool you!

2️⃣ Add, Don’t Subtract: Instead of focusing on what to cut out, add one whole food (like fruit, veggie, or lean protein) to each meal. Your body will thank you.

3️⃣ Move for 5 Minutes: A quick walk, a dance break, or stretching resets your body and mind. Start small—you might just keep going!

4️⃣ Sleep is Magic: Aim for 7-8 hours a night. Prioritize rest like your favorite Netflix series—it’s that important for your health.

5️⃣ Set a 24-Hour Goal: Forget long-term for a moment—what’s one healthy thing you can commit to today? Success breeds motivation.

You’ve got this! Remember, progress beats perfection every time. Which step will you try first? Share in the comments—I’d love to cheer you on! 🌿💙