Enduralife Nutrition December Newsletter

Greetings Friends,

Christmas is just around the corner and the hustle and bustle of the holiday season is already in full force! The holidays are the busiest time of the year and sometimes we get so caught up in what we need to do, that we might forget about taking care of ourselves. If you don't want feel frazzled and pack on the extra pounds during the holidays, it's important to stay balanced and make healthy choices.

Here are some of my favorite healthy holiday tips that I like to share with my clients to help them maintain balance in their lives.

1.  Eat Breakfast!  Breakfast is the most important meal of the day & jump starts your metabolism.  Many people think that skipping breakfast or other meals leading up to a big holiday meal is a good idea.  This will leave you starving and more likely to binge once the meal is served.

2.  Exercise early. The holiday season tends to get busier and busier as the day goes on, which means it becomes easier to find excuses to skip exercising. Start your day off with a workout, and you'll be burning calories all day. 

3. Get the family involved. It can be hard to pull yourself away from family gatherings to get in some exercise time. The best way to avoid missing out on family fun is to make your workout a group activity. Play a game of flag football together, or sign up for a holiday fun run or walk. Exercising together will make memories, and keep your workout fun. 

4.  Stay hydrated. With all of the running around shopping, decorating, and parties to attend, it's important to make sure you are staying hydrated.  Dehydration causes us to feel sluggish and gives us a false sense of hunger.  Aim to drink half of your weight in ounces of water each day.  This will aid in digestion and help to detoxify your body. 

5.  Make healthy food Choices but DON'T deprive yourself. Fill the majority of your plate with veggies, leaving less room for meats and high-glycemic carbs, but still allowing yourself to enjoy your favorite holiday foods.  Use fresh cut veggies for dips instead of chips and try to limit dishes that are full of heavy creams and sauces. 

6.  Skip the seconds. Eat your meal slowly and take a break before going back for another plate. If you've taken your time eating, you should be feeling full by the end of your first helping. Let your body recognize that it's full, and skip the extra fat and calories that come with seconds and thirds.

7.Stay on your feet. After a big holiday meal, all you want to do is to flop on the couch to watch football or a movie. But staying active after eating helps burn off a few of the calories you just packed in. Help clear the dishes, go for a family stroll around the block,play with the kids. Just keep moving for 30 minutes after you eat, and your metabolism will keep burning.

8.  Curb your drinking.  Holiday gatherings often mean a few drinks, but it's easy to forget that the calories in alcoholic drinks can really add up. For example, there are about 120 calories in each glass of wine.  Plus, alcohol slows process of fat burning.  Alternate glasses of water between your alcoholic beverages, and not only will you cut the calories, but you'll also feel much better the next morning.

9.  Care for YOURSELF Don't forget about you. Tis' the season for giving but if you are overworked, stressed and running around you won't be able to enjoy the holidays.  Keep a positive attitude, try to stick to your normal exercise routine as much as possible,  and make sure you are getting enough sleep.  These will keep energy levels up, your mind clear, and help you to avoid all of the tempting holiday sweets.  

10. Focus on Family and the Spirit of the Holiday. The shopping, parties, commotion, and even the food are all secondary to the true meaning of the season, whatever that may be to you. Be it a family time, or spiritual time, focus on what the holidays mean to you and remember that is what the holidays are all about. Focus on your own Reason for the Season and ENJOY!!!!

Monthly Food Focus:


YUMMY ... chocolate!  Shouldn't it be it's own food group? Powerfully comforting, creamy, delicious - many people (including myself) eat chocolate at least several times a week. Which begs the question...

Is Chocolate Good for You?

The answer is both yes and no. 

Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter - serotonin - in the brain.  

But eat the wrong kind and you'll get loads of sugar, calories, and junky ingredients.  

How to Eat it Responsibly 

Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however - think commercially produced candy bars - the fewer healthy components remain.  

So how to get the most out of your chocolate fix? 

1.  Don't be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains. 

2.  Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao.

3.  Go raw - or as unprocessed as possible.

New Partnership!!

Enduralife is now partnering with CryoUSA, which offers Whole Body Cryotherapy, Nutritional Coaching, and Kinetic Sports Therapy.  

Come by and learn how Cryotherapy can help increase your energy, recover faster and decrease your stress level! And, how Kinetic Sports Therapy can help you stay mobile and active through the long shopping days, even longer visits from the

relatives, and how everything at CryoUSA is actually designed to help manage the holidays like a champ while hitting January 1, 2015 ready to go and free from the post-holiday hangover!  

What's Going On ...

Getting ready for an upcoming race or event?? Want to learn how to fuel your body for the event or how to recover faster and repair your muscles?? Contact me for a consultation!

Get Even Healthier!

Want help learning how to choose foods that give you energy and nourish your body? Curious about how health coaching can help you make healthy changes that you can sustain throughout your life?  

Let's talk! Schedule an initial complimentary consultation with me today - or pass this offer on to someone you care about!



Contact me to schedule a free health consultation. melissa@enduralife.com

Recipe of the Month 

Chocolate & Almond Butter Fudge 


  • 1 cup coconut oil
  • 1 cup almond butter (or unsalted crunchy peanut butter)
  • 2 cups raw cacao
  • 1 cup dates (pitted)
  • 1 to 2 pinches of unrefined sea salt


  1. Soak your dates in hot water for about 20 minutes to make them soft and sticky.
  2. Melt your coconut oil on very low heat.
  3. Place all your ingredients, except the almond butter, in your high speed blender and blend until soft and well combined.
  4. Add the almond butter at the end to keep the crunch.
  5. Spread evenly in a tin or container.
  6. Place in the fridge for about one hour.

Source: Adapted from Mind Body Green