Feeling drained in this heat? It might be more than just a busy day—it could be heat exhaustion. In my latest blog post, I share how to recognize it, prevent it, and what to do if you or a loved one experiences it.
Plus, I included a link to the hydration support I use personally and recommend in my coaching practice. Let’s stay well and look out for each other!
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
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.
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.
If you're looking for a simple, nourishing meal plan that fuels your body and keeps you feeling amazing, the Mediterranean diet is a perfect choice. It's packed with whole foods, heart-healthy fats, and fresh flavors. Here’s a 3-day sample meal plan with easy recipes to get you started!
Day 1:
Breakfast: Greek Yogurt & Berry Power Bowl
1 cup Greek yogurt (plain)
½ cup mixed berries
1 tbsp chia seeds
1 tbsp chopped nuts (almonds or walnuts)
Drizzle of raw honey
Lunch: Mediterranean Chickpea Salad
1 cup canned chickpeas (rinsed & drained)
½ cup cherry tomatoes, halved
¼ cucumber, diced
¼ red onion, chopped
1 tbsp feta cheese
1 tbsp olive oil + squeeze of lemon
Sprinkle of oregano & black pepper
Dinner: Lemon Garlic Salmon with Roasted Veggies
4 oz salmon filet, baked with olive oil, garlic, lemon juice & fresh herbs
Side of roasted Brussels sprouts & sweet potatoes tossed in olive oil & sea salt
Day 2:
Breakfast: Avocado & Tomato Toast on Whole Grain Bread
1 slice of whole-grain bread
½ avocado, mashed
3 cherry tomatoes, sliced
Sprinkle of sea salt, black pepper & red pepper flakes
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! ⬇️
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! ⬇️
Let’s kick off our journey with something simple but powerful: micro habits! Think of these as tiny changes that are so easy to do that you’ll barely notice them—until they add up to BIG results.
Here’s why micro habits work:
They’re not overwhelming, so you’re more likely to stick with them.
They build confidence and momentum.
Over time, they create a ripple effect that leads to even bigger changes.
💡 Examples of Micro Habits You Can Start Today:
Drink a glass of water before every meal – Hydration can reduce cravings and boost metabolism.
Add one extra serving of veggies per day – Sneak spinach into eggs, munch on baby carrots or toss greens into a smoothie.
Take a 5-minute walk after dinner – It aids digestion and gets you moving.
🎯 Your Challenge: Pick ONE micro habit to focus on this week. Share in the comments what you’ve chosen, and check back in to let us know how it’s going.
Remember, progress is about direction, not perfection. Let’s celebrate each step forward together! 🥳
Kick-start your micro habit with this easy and delicious hydrating hack. Infused water is a simple way to make drinking more water fun!
🍋 Lemon Cucumber Mint Water:
1 sliced lemon
½ sliced cucumber
A handful of fresh mint leaves
1 pitcher of water
Combine everything in a pitcher and refrigerate for 2 hours. Sip throughout the day for a refreshing boost.
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:
Be Realistic: Set achievable goals that fit your lifestyle.
Break It Down: Focus on small, manageable steps instead of big, overwhelming changes.
Track Your Progress: Celebrate milestones along the way.
Stay Positive: It’s okay to have setbacks. Keep moving forward.
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! 🌿💙
I’m so excited you’re here! This space is all about sharing simple, actionable tips to help you live your healthiest, most vibrant life—without the overwhelm. Whether it’s nourishing recipes, functional foods, natural remedies, or easy lifestyle tweaks, you’ll find everything you need to support your wellness journey.
Here’s what you can look forward to: 🍎 Bite-sized health tips you can use right away 💡 Insights on holistic living and functional nutrition 🌱 Inspiration to help you grow (maybe even literally in your garden!)
If you’re ready to feel empowered, energized, and excited about your health, you’re in the right place. Let’s kick things off—tell me in the comments: What’s one health goal you’re working on right now?
🌟 Welcome to Fit & Flourish, your ultimate guide to achieving sustainable weight loss and thriving in every area of life! 🌿
This channel is designed for those ready to shed the overwhelm (and the weight!) with a holistic approach that nourishes your body, mind, and spirit. Through expert guidance, tailored strategies, and a supportive community, you’ll discover how to:
✅ Reset your metabolism with balanced nutrition
✅ Build habits that fit into your lifestyle
✅ Stay motivated with weekly tips, recipes, and challenges
No crash diets. No gimmicks. Just real, lasting results that help you feel confident, energized, and completely in control.
Join Fit & Flourish and start your transformation today—because you deserve to look and feel your best! 🌟
✨ Welcome to Holistic Health! 🌿
I’m Terry, and this channel is all about empowering you to live your healthiest, happiest life by embracing the magic of whole foods, functional nutrition, and balanced living. Whether you’re here to find practical tips, explore natural health trends, or simply reconnect with your wellness goals, you’re in the right place!
At Holistic Health, we keep it simple, sustainable, and totally doable—because thriving doesn’t have to be complicated. From nourishing recipes to mindset shifts, I’m here to help you create lasting habits that feel good and fit into your life.
Let’s take this journey together—one nourishing step at a time. 🌟
✨ Welcome to Holistic Health! 🌿
I’m Terry, and this channel is all about empowering you to live your healthiest, happiest life by embracing the magic of whole foods, functional nutrition, and balanced living. Whether you’re here to find practical tips, explore natural health trends, or simply reconnect with your wellness goals, you’re in the right place!
At Holistic Health, we keep it simple, sustainable, and doable—because thriving doesn’t have to be complicated. From nourishing recipes to mindset shifts, I’m here to help you create lasting habits that feel good and fit into your life.
Let’s take this journey together—one nourishing step at a time. 🌟