I’ve taken the last few weeks of the year off to be with family! I look forward to seeing you on the other side of January 1, 2015, fresh and ready for another year. Until then, enjoy these articles and recipes šŸ™‚


Fitness Myths You Still Believe

Are Activity Trackers Accurate?

6 Bosu Exercises for the Core

Total Body Circuit Workout

Balance Training for Glutes/Abs

Preventing Shin Splints

Fascinating Facts about Fascia

Self-myofascial Release without the Ouch

Everything in Moderation: Does It Work?

Mediterranean Diet May Slow Aging


Roasted Beet Hummus

12 Perfect Party Appetizers

Brown Rice Crisps (GF, vegan)

One-pot Gluten-free Pasta

Peppermint Chocolate-covered Coconut Cookies

Holiday Gingerbread Cookies (GF, vegan, nut-free)

Gingerbread Bundt Cakes (Paleo, grain-free)

Gingerbread (Paleo, GF, dairy-free, egg-free)

Orange Cranberry Bread

Chocolate Chip Raspberry Bread

Dark, Fudgy Chocolate Brownies (GF, DF, vegan)

Simple Apple Crumble (Paleo, GF, vegan)

Homemade Eggnog

I’m going to keep this post short and sweet. Over the years, I’ve discussed the New Year’s resolution and how the vast majority of those made fail within a few months’ time of their inception. Mostly, this happens because people are 1) not truly ready to make a change but feel obligated to do so because “it’s what everyone does at the new year”, 2) set too big of a task in too short of a time (in other words, they don’t use the S.M.A.R.T. principles), and/or 3) get derailed the moment they face a setback (often minor).


Today, I’d just like to remind us all that healthy habits startĀ now, at the moment when you may very well feel inclined to do something to better your health. Don’t wait till New Year’s Day! Start today. Every day lost is a day you cannot get back.


Now, this doesn’t mean you can’t enjoy the holidays. There are ways of maintaining your health and still getting to indulge a little extra in the Christmas pudding (or whatever your favorite dish is). Haven’t got an idea of where to start during this busy time of year? Here are a few suggestions. ThinkĀ more andĀ less.


  • Move a little more: take the stairs instead of the escalator in the mall; walk the dog a little further than just around the back yard; do some extra house work to make every surface shine; take a five minute break each hour you’re sitting at the computer to walk around the house, do a chore, etc. Movement doesn’t have to be structured exercise. You just need to increase the time you move.
  • Eat a little less: when everyone else is loading up the biggest plates they can, choose Ā a small salad plate. Fill it with a salad and other greens first. Then go back for the good stuff. If you really want to watch it this year, try drinking a glass of water 30 minutes before mealtime to offset that growling stomach. Eat some breakfast or a snack before you go to the party’s house. And don’t forget that smaller portions reduce overall caloric consumption!
  • Sleep more: the average adult is sleep deprived, and that packs on the pounds via a lot of chemical reactions in the brain and a lack of will power when sleepy and faced with a tempting food/drink item. We need at least 7-8 hours a night, and during stressful times of the year, we ought to consider sleeping a little bit more. Can’t do eight? Try taking an afternoon cat nap (15-45 minutes) during your lunch hour, before you eat.
  • Do less: learn to say “no” to the activities that just don’t fit into your schedule or wear you out too much. You shouldn’t run yourself ragged. That leaves nothing in your reserve tanks for when life strikes–and it inevitably does–you below the belt line. Choose the things that matter most to you and let others take your place in those things you just cannot do this year.


I hope that these simple tips help you to formulate some healthy lifestyle habits now, as the holidays get into full swing. You’ll not only be ahead of the game, you’ll feel good about the things you are doing to improve yourself, not only physically but mentally and emotionally as well. Your body is an incredible instrument that is capable of amazing things, and when you begin taking care of it, you begin taking care of your brain, your heart, yourself, and, through yourself, others.

I know this is coming a few days late. It is December, after all. Thanksgiving holiday sneaked up on me, and with it, a sick household. So my good intentions to get this out around Thanksgiving came to nothing.


Be that as it may, I hope that you find these links useful for the rest of the holiday season, and beyond. I’ll leave you with a word of encouragement: consider branching out this year, trying something different for your holiday meals. Also, try to begin a healthy habit (i.e. not overeating, etc.–make it your own) before the new year begins. There’s no reason you should have to wait to begin a resolution. Start today!



Best Biceps Exercises

8 Reasons HIIT Workouts are So Effective

HIIT vs. Super-slow Training

Rehab Your Back with Core Exercises

Core Stability Ball Workout

Myofascial Release for Back Pain

Healthy Fall Food Lineup

How Sugar Affects Your Body

Dieting Myths

Action TV Content Causes Overeating

Training the Brain to Prefer Healthy Foods

Eating Fish May Lower Risk of Hearing Loss

DIY Deodorant for Sensitive Skin



Butternut Squash Apple Hazelnut Muffins (Paleo)

Baked Brie with Apples and Salted Caramel

Fresh Fig and Roasted Butternut Squash Salad

Roasted Lemon Parmesan Green Beans

Sweet Potato and Kale Grilled Cheese

Brie, Fig and Apple Grilled Cheese

Kale/Brussel Sprouts with Butternut Squash, Pomegranate, and Candied Pecans

Brown Butter Pasta with Sweet Potatoes and Brussel Sprouts

Pumpkin Pie (Paleo, Gluten-free)

Pumpkin Custard (Paleo)

Orange Rosemary Cake

Peanut Butter Apple Oatmeal Cookies

Soft Pumpkin Cookies (Gluten-free)


doTERRA's December deals: www.mydoterra.com/leahrnovak

doTERRA’s December deals: http://www.mydoterra.com/leahrnovak