Enduralife Nutrition January Newsletter

happy new year.jpg

New Year, New You!!

A lot of people begin the New Year by making resolutions. We've all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. 

This year, instead of New Year's resolutions, set small goals each month so that you don't feel overwhelmed. When something feels too hard we resist doing it. Get specific. Losing weight happens to be the #1 new Year's resolution so let's use that as an example. Instead of saying I want to lose weight, define exactly how much you want to lose and put a timeline on it. Use the words "I am" and write it down and put it on a mirror so that you see it every single day. The love note to yourself would look like this: "I am 130 pounds by April 1, 2015."

Here are some ways you can make your intentions a reality in 2015:

  1. Write down your intentions and keep them in a visible place. 
  2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry's every night? Are you stressed at your job and feel too tired to exercise after work?  Recognize the things that may be causing stress in your life and find ways to simplify in 2015.
  3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
  4. Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, put it on your calendar or find a friend to meet you so that you're held accountable.  
  5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with something you enjoy.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one step at a time.

Happy New Year!

Recipe of the Month 

                Tuscan Bean Soup

 Serves 6


2 cans white beans, drained (Cannellini or Great Northern)
1 c. onion, chopped
3 medium carrots, diced

2 c. tuscan kale stemmed & chopped
2 cloves garlic, minced
2 tablespoons olive oil
8 ounces ham, chopped: preferably uncured (optional)
3 c. vegetable or chicken broth, divided
½ teaspoon dried thyme
½ teaspoon dried marjoram
½ teaspoon dried rosemary
⅛ teaspoon black pepper
⅛ teaspoon crushed red pepper
1 cup Italian diced tomatoes
Salt, to taste 

1/2 cup grated pecorino cheese (optional)


Saute onion, carrots, kale and garlic in oil in a large saucepan until onions are lightly browned, 5-8 min. Add ham if using and saute 2 minutes longer. Add 2 cups broth, herbs and peppers.

Process 1 ½ c beans and remaining 1 c broth in blender or food processor until smooth; add to soup and heat to boiling. Reduce heat and simmer, covered, 35-45 minutes, stirring frequently. Add remaining beans and tomatoes with liquid; simmer 10 minutes more. Season to taste with salt and top with grated pecorino.  

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 in sports nutrition!  

 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!

Monthly Focus:

 Corporate Wellness

 At the beginning of every year, health, nutrition and "New Years Resolutions" are in the forefront of many minds. For many companies, the rising cost of healthcare is also a problem that must be addressed.

 Enduralife has developed a structured corporate wellness program for companies to support their employees and help them achieve their individual goals or "resolution" while also benefiting from the positive impacts of having healthy and happy employees. 

 Studies have shown that corporate wellness programs help increase productivity, decrease absenteeism, reduce the need for medical care, increase employees' desire to live a healthier lifestyle and boost employee morale.

 The most successful companies know that they save money and retain good employees if they invest in their people. 

 Let Enduralife help your company by providing wellness education and lifestyle support for your employees.

 Please contact us today if you think your company could benefit from a Lighten Up Challenge.