Staying Healthy & High Energy During the Winter Months

Is it just me, or did it get really chilly really fast?! We love this time of year — first sweaters, crisp juicy apples and hearty stews. This time of the year used to be a binge fest, full of overindulgence. It always landed me on January 2 feeling like total garbage, and feeling like I had taken 10 steps backward.

Over the last few years, I’ve learned to eat more intuitively, enjoying all of the goodness that comes with the holiday season AND continuing to fill up on the good stuff.

Check out 4 tips to continue to nourish your body, even with the chill in the air and the holidays quickly approaching!

#1 EAT SEASONAL PRODUCE

There is a reason we focus on seasonal produce in The Veg Out Meal Plan Series!  Seasonal foods not only taste better, but they are kinder to your wallet, and because they endure less travel from farm to plate, are more nutrient dense.

Be sure to check out winter squashes - acorn, butternut, and spaghetti.  Other great options include apples, pears, potatoes, carrots, and cauliflower.

#2 LOAD THE SOUPS + CHILIS WITH ALL THE VEGGIES & LEGUMES

There's nothing better than a hearty bowl of chili or a good warm curry in the cooler months.  Load them up with lots of seasonal veggies, and legumes like lentils and kidney beans.  The fiber, water & nutrients in these ingredients will keep you satisfied and warm your soul!

#3 EAT A WARM BREAKFAST

We crave warm foods during the fall and winter months when the weather is cooler outside.  Instead of the usual smoothies, try a an omelette loaded with seasonal veggies, big bowl of homemade oatmeal, muffins or pancakes.

#4 BRING THE HEAT WITH SPICES

Cinnamon, nutmeg, paprika and cayenne are all spices we associate with cooler months.  There are loads of benefits that come with incorporating spices into your diet, and the flavor punch doesn't hurt!. Try this Mexican Hot Chocolate recipe for some sweet heat

PS.  This is the last week to apply for the 1:1 end of year health coaching opportunity!!   This is for women who want to feel in control, get their digestion on point, feel beautiful in the skin they’re in and navigate the holidays with less stress & a sense of CALM.  Space is limited -- Apply here! 

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If there is a way I can serve & support you, please contact me here so we can chat!

2018 Recap

This week, I reflected on 2018 with my Mastermind Community. The lessons I’ve learned?

✨It is okay for ME to be supported!!

✨Our bodies are these crazy, intricate machines that will fully serve us when we serve them.

✨MINDSET is key to success in anything--continue to feed, nourish, exercise and rest my mind just as I do my body.

✨STRESS MANAGEMENT is such a key piece. A stressed body will not heal….release weight….or stay pregnant.

This year full of highs and lows, but overall filled with joy and so much gratitude:

Completing my Life Coach certification to compliment my work in Holistic Health, providing fuel to create the programs that now serve women across North America 🤩

Dipping my toes in the Pacific Ocean for the first time in an all expenses paid leadership retreat 🌊

Proudly supporting my husband Chris Kaminski and our friend & business partner Christine Iksic as they opened the doors to 3 Rivers Outdoor Company🌲

Dipping my toes in the Gulf of Mexico and for the first time in my life, not completely obsessing or self criticizing how I looked in a bikini 👙

For the first time ever, walking out of a store with a pair of pants that felt good on my body, without giving a f👊🏼ck about the number in the tag 👖

Being super intentional about getting fresh air and sunshine with Chris and Ziggy -- in other oceans, on trails and in neighborhoods 🌞

Watching moments of pure JOY on Ziggy’s face and experiencing this life through his eyes 🙇🏼‍♂️

Finally listening to everyone 😂 and launching The Veg Out Meal Plan Subscription; helping people everywhere simplify what’s for dinner with healthy recipes that don’t suck! 🥕

And of course, grateful for every day that I’m still growing this rainbow babe! 🌈
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Sending thoughts of peace and joy to everyone as we embark on a New Year!! ✨🎊🥂

Enjoy Pizza and Wine without Deprivation!

I have an amazing recipe to share with you, but wanted to share a quick story with you first..

I spent my entire adult life yo-yo dieting, Googling "How to Lose 5 Pounds," and obsessing about what I did or did't eat,

I was never happy with the scale, and I was constantly checking my reflection to make sure clothes weren’t pinching to “make me look bigger than I already was”.

Years of "fad diet" eating patterns ultimately led to hormone imbalance, fertility struggles and irritable bowels.

Over the last 3 years, I have studied how to BREAK FREE from dieting and FINALLY, for the first time in my adult life, feel comfortable and confident in my skin. I am finally, truly, honoring my body, setting a healthy example for my son, and being engaged in a healthy relationship with myself. 

Other perks along the way?  I have healed my body from hormone imbalance, fertility struggles, irritable bowel, and brittle hair & nails and chronic skin issues with FOOD and LIFESTYLE.  Yup, it's possible.

My business has evolved quite a bit— I've worked with people from all different backgrounds with all different needs.

Much of what I do now is inspired by what I’ve overcome...

I empower women to stop dieting so they can be present, honor their bodies, and feel confident in the skin they're in. ✨

So, maybe..

🙅 Have recently done a starvation cleanse or deprivation diet only to see unsatisfying results

🙈 Are tired of spending an hour Googling the next big diet breakthrough EVERY SINGLE NIGHT

🤷🏻‍♀️ Feel too busy to even begin wrapping your head around consistently planning high quality meals for you and your family

💃🏻 Are so ready to finally get this diet and food thing on lock down, so you can be present and feel JOY in your life

I hear you, sister I hear you! I’ve worn these shoes.

Now Imagine …

🍕 Being tuned into the foods that are right for YOUR unique body, and even eating pizza….or ice cream….or tacos, WITHOUT guilt.

💰 Confidently heading into every week with a meal plan, saving money, time and your waistline

🎊 Ditching diets forever!  Find a way of eating that is sustainable for the long term.

📸 Putting yourself back in front of the camera,  and feeling good enough about yourself again so you can be PRESENT in your life!

WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit.✌🏼

I've done this.  I've helped other women to do this.  You can do this, too.

If you’re like, “ummmmm she’s talking about me,” say YESSSSS to yourself! 

With school officially kicked off, it's time to take care of YOU.  We have a group program kicking off THIS MONTH, and you should join us. There are just a few spaces left—and one has YOUR name on it.  

We’ll be operating from a place of self love & positive self talk. So be prepared for some major breakthroughs. ❤️

Trust me, I know it's not easy to ask for support.  But I PROMISE we’re #bettertogether

If you are ready to say HELL YES to yourself, contact me HERE and I will get back to you ASAP with everything you need to get started! 

PS you NEED to try this recipe for fruit crisp.  It DOES NOT disappoint.  <3 

STARTING WHERE YOU ARE.

Aghhhh. This is so much easier said than done!! In a world of social media and internet, we are constantly bombarded with messages about “not being good enough.”

Not healthy enough, happy enough, organized enough.

Not attractive enough, not worthy enough.

Not thin enough, successful enough

Not young enough, not fun enough.

You ARE ENOUGH.

Where YOU are right NOW.

Not where you were 20 years ago, not where the lingerie model is, not your coworker is, your sister, or that random girl you keep seeing on your IG feed.

YOU.

This is about honoring and celebrating where you are, RIGHT NOW, creating a vision for where you want to be, and layering in the steps necessary to begin to fill that gap. 
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August mentor-ships filled up fast, but we're enrolling for September!  I mentor a limited number of women each month through my signature program, Nourished Life.  AMAZING things are happening!!  Here's a glimpse:

"Prior to making the commitment to the program, I was nervous that I would fail..and that failing would cost money. This program is such a refreshing blend of nutrition coaching, cognitive behavioral therapy, and female empowerment seminar. My Type I diabetes is under control, all my lab results have gone from good to ridiculously good, my energy, self-confidence and self-talk have all improved.  And I am down 9+ pounds! " -VG

"I’ve always been hesitant to do anything for myself, let alone open up and look at things I could change/fix. This program had so many personal touches and was designed specifically for me.   I am down 10+ pounds, have more energy, am more motivated to try new things and have so much more patience with my kids.  (most of the time!  ;)" -MC

"Sarah changed my mind regarding food, forever.  She has truly changed me and pointed me in the RIGHT direction!!  I am so tuned into how my body FEELS when I eat.  It's so easy now to pass on the garbage!  I don't have to ponder or think.. my mind automatically says no." -CP  

Space each month is limited--Here with open arms to support you when you’re ready ❤️👉🏼📧

New Take On The New Year Resolution

Ya know how we all tend to think that January 1st is a powerful day? A day for new beginnings, for starting over, for finally going after your next-level dreams--the body...the health...the relationships that you want (and deserve!).

No one thinks, "August 10th is a great day to start a new chapter in my life!" But why not?

What would happen if you gave today all the power of January 1st?

I spent my entire adult life yo-yo dieting, Googling "How to Lose 5 Pounds," and obsessing about what I did or did't eat.

I did a lot of "starting on Monday," "starting over again tomorrows" and felt like my every moment was consumed with thoughts of what I did or didn't eat.

Through it all, I've been a size 2, and a size 10, and you know what I have FINALLY figured out?!

When you're not feeling deprived, you don't need to start again and stop again. When you've learned how to tune with how your body FEELS when you eat certain foods, you begin to consistently make choices that make you feel good. Because, um, who wants to feel like 💩--in body and mind-- all the time? (I sure settled for that--for a long time)

It doesn’t matter how old you are, what your experience is, how healthy you are in this moment, or what your current pant size is. TODAY is the day where you draw the line in the sand and CHOOSE to ban dieting forever, and be FREE so you can be present for the important people in your life, honor your body, and feel confident in the skin you're in.

I talked to so many incredible women last week, who drew their line in the sand. I am beyond thrilled to lock arms with them and guide them as they learn to eat in a way that is unique to them, WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit..

I've opened up a few more slots open in my calendar this week, and I invite you to book one. There is no better time than right NOW! <3

❤ 👇🏼

Breaking Free from the Diet Mentality

Heeeeyyyyyy! 🏼

How was your weekend?!? I have an amazing recipe to share with you, but wanted to share a quick story with you first..

You know how we get those memory reminders from different apps? These photos both popped up pretty recently and it had me majorly reflecting on how far I have come.

The photo on the left was taken in twenties, when I began dieting. I tried everything--

Diet pills....Low carb....Grapefruit....Cabbage soup....Point counting....Calorie counting....Portion counting....Over exercising....Drinking my calories....Saving up and then binging...

It was the consistent struggle between “getting back on track” or just saying eff it and drinking wine and binge eat SnackWells cookies for dinner, even though I just had restocked my fridge with loads of fresh produce. 

I was always looking for the next big thing that was going to give me the body I really wanted, but was really stuck on the,start-again-stop-again train. 

This middle photo is the thinnest I have ever been (important to note this was POST BABY) -- and also the real beginning of what I now recognize was a completely warped body image. I loved my body here -- but I didn't enjoy my life. I was completely obsessed with food, did 3 day starvation cleanses regularly to "reboot" or "get back on track" and was super judgmental every time I ate "too many" carbs, "too much" fat, or enjoyed an ice cream cone with my family. 

My pant size was never small enough, I was never happy with the scale, and was constantly checking my reflection to make sure my clothes weren’t pinching to “make me look bigger than you already are”. 🤣

The photo on the right? This is true food freedom. 

This is BREAKING FREE from dieting and FINALLY, for the first time in my adult life, feeling comfortable and confident in my skin. This is honoring my body. 

Here's the deal: Americans spend north of $60 billion annually to try to get the body they want, on everything from paying for gym memberships and joining weight-loss programs to drinking diet soda. 🥤

And get this--95% of those people FAIL and find themselves looking for the next fix or solution. 

This approach is FAILING US. We’re running in a hamster wheel! I was running in that wheel with that 95% for a lonnggggg time. 

I mean seriously, in what other industry do we trust a 5% success rate?!

I don't know about you, but I'm not buying a car from someone who has all but 5% of their cars returned. 

So how did I achieve this food freedom? I studied the 5% of people who are not only achieving their health goals, but maintaining them for LIFE. 

I've helped countless other women to do this...WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit..

Here’s what they’re saying:

“This change feels really nice and is so easy. I have so much more energy and am down more pounds this week. This stuff is amazing!!" -V.M.

“I’ve always been hesitant to do anything for myself, let alone open up and look at things I could change/fix. I thought this was going to be so hard, but I'm down over 10 pounds, am trying new foods and have more patience with my kids!" -M.C.

"I finally feel in control. I am acutely aware of the decisions that I make with regard to my nutrition and my body --no longer do my choices send me into the cycle of guilt that eventually results in giving up on myself." -S.T.

You can do this, too. 

If you’re like, “ummmmm she’s talking about me,” say HELL YES to yourself!

We're leaving for vacation this week, but I've opened up a couple of slots in my schedule for complimentary sessions before we head out. 

PS. This isn't for everyone - I am looking for go-getters with an unstoppable commitment to break free from the diet mentality and put themselves back in the driver's seat. Women who are willing to do something different to get something different while simultaneously creating a lifestyle that affords them to be PRESENT and ENGAGED in their life, with the people they love.

️Oh! And you NEED to try this recipe for chocolate chia pudding. It DOES NOT disappoint. 

Talk soon,

xo, sarah