Coord Health

Coord Health Multi-specialty women's health support across life stages. Meet our nurses, coaches, dietitians & more!

12/31/2025

Extreme New Year’s goals fail because they’re built on restriction, not reality.

• All-or-nothing rules spike burnout
• Willpower isn’t a plan – biology wins
• Punishing goals ignore stress, hormones, and real life

For women especially, extreme resets often lead to the same cycle: restrict → obsess → burn out → repeat.

What actually works in January (and February… and July):
• Small, doable changes
• Consistency over intensity
• Support from someone who understands women’s bodies and behavior

Instead of another crash-and-burn resolution, try something evidence-based – like working with a registered dietitian through Coord. Sustainable habits. Real food. Real life.

New year. Smarter goals.

12/30/2025

Fast food can still support your fitness goals – when you drop the all-or-nothing mindset.

Your body responds to what you eat over time, not whether it came from a drive-thru. Protein is protein. Carbs fuel workouts. Calories don’t have a morality label.

Fast food can actually help when:
• You’re busy and need consistency
• You need carbs + protein to support training
• Convenience keeps you from skipping meals

Fitness-friendly fast food ideas:
• Grilled chicken sandwich + fries
• Burger with the bun + fries
• Two tacos with meat + beans + rice
• Breakfast sandwich with egg + meat + cheese
• Burrito bowl with rice, beans, and protein

Not perfect. Just practical.

Honey Roasted Carrots with Lemon Spritz — let’s go✨Ingredients• 1 lb carrots, peeled and halved lengthwise• 1–2 tbsp oli...
12/30/2025

Honey Roasted Carrots with Lemon Spritz — let’s go✨

Ingredients
• 1 lb carrots, peeled and halved lengthwise
• 1–2 tbsp olive oil
• 1 tbsp honey
• ½ tsp salt
• Black pepper, to taste
• Optional – thyme or rosemary

For finishing
• Zest of ½ lemon
• Fresh lemon juice, to taste
• Optional – flaky salt

Instructions
- Heat oven to 425°F.
- Toss carrots with olive oil, honey, salt, pepper, and herbs.
- Roast 20–25 minutes, flipping once, until tender and caramelized.
- Finish with lemon zest and a light spritz of lemon juice. Add flaky salt if you like.
- Serve warm.

Why this is healthy for women

• Carrots = beta-carotene
Supports skin health, eye health, and immune function – all important during busy, stressful seasons.

• Healthy fats help absorption
Olive oil improves absorption of fat-soluble vitamins like vitamin A, which women often under-consume.

• Natural carbs support energy
Carrots + honey provide gentle carbs that help stabilize energy and prevent under-fueling – especially important for hormones and mood.

• Lemon aids iron absorption
Vitamin C helps your body absorb iron from meals – a key nutrient for many women.

• Balanced, not restrictive
A little honey adds flavor and satisfaction, which helps meals feel complete and sustainable.

12/30/2025

Hot take: supplements are processed foods.

Capsules, powders, gummies, tinctures – all of them are manufactured, concentrated, extracted, stabilized, and packaged. That’s processing.

Yet some “holistic” influencers will tell women:
- Any processing = inflammation
- You need to eat “clean” at all costs

…while simultaneously selling you a $70 hormone powder.

That’s the hypocrisy.

Processing isn’t inherently bad.

Context matters. Dose matters.

Evidence matters.

And if processing automatically made something harmful, supplements wouldn’t get a free pass!!

Whole foods are foundational. Supplements can be useful when indicated. But fear-mongering about food while profiting off ultra-processed pills isn’t wellness – it’s marketing.

During holiday times (or even everyday) choosing your “yes” helps avoid restriction / binge cycles 🍰✨Here’s how. • You d...
12/29/2025

During holiday times (or even everyday) choosing your “yes” helps avoid restriction / binge cycles 🍰✨

Here’s how.

• You don’t have to say yes to every food – or no to everything.
• Pick the foods you actually want and enjoy them fully 😌
• Saying yes on purpose helps prevent restriction, guilt, and rebound eating
• One intentional yes is more satisfying than a dozen “I shouldn’t” bites
• This works on holidays and regular days – that’s how goals are met long-term 🎯

Flexibility beats food rules — always!

12/29/2025

Navigating new phases for your body or new health goals isn’t a quick fix or an easy journey. Having an expert to walk the path with you can make all the difference — that’s where we come in💜

Get in touch with our team by signing up at www.coordhealth.com/sign-up

🍫✨ Sweeten your holidays the healthy way! Dates aren’t just delicious—they’re nature’s candy, packed with fiber and mine...
12/28/2025

🍫✨ Sweeten your holidays the healthy way! Dates aren’t just delicious—they’re nature’s candy, packed with fiber and minerals.

Try these easy date-based treats:
- Date energy balls: Blend dates, nuts, cocoa, and a pinch of salt for a quick, bite-sized snack.
- Stuffed dates: Fill with almond butter and sprinkle with coconut for a decadent mini-dessert.
- Date bars: Mix dates, oats, and a little honey, bake, and slice for an easy grab-and-go treat.

Healthy, naturally sweet, and perfect for satisfying your dessert cravings without the sugar crash.

⚠️ Sneaky salt alert! Packaged snacks — even “healthy” ones — can hide way more sodium than you think.Watch out for:- Gr...
12/28/2025

⚠️ Sneaky salt alert! Packaged snacks — even “healthy” ones — can hide way more sodium than you think.

Watch out for:
- Granola bars – especially flavored or chocolate-coated
- Roasted or flavored nuts
- Veggie chips or kale chips
- Flavored popcorn – cheese, caramel, or savory varieties
- Crackers and rice cakes – even “whole grain” ones
- Deli-style or pre-seasoned meats
- Instant soups or noodles
- Snack bars marketed as protein or energy boosters

Too much sodium can raise blood pressure, leave you bloated, and trigger cravings. Tip: check labels, favor whole foods, and flavor with herbs, spices, or lemon instead.

12/28/2025

🚫 Did you not step foot in the gym all of 2025? Don’t “fix” it by dropping big $$ on a fancy January 2026 membership. That’s a setup for burnout.

Instead, try small, sustainable health tweaks that actually stick:

- Take 15-minute “exercise snacks” at home or on walks.
- Add movement to your day—stretch while watching TV, walk during calls, take stairs.
- Focus on one nutrition swap at a time—swap soda for sparkling water, add an extra veggie, or prep balanced snacks.
- Prioritize sleep and stress breaks—recovery fuels progress more than extra hours in the gym.

Consistency > intensity. Small changes today lead to big health wins in 2026. 💪✨

12/28/2025

Don’t spiral over holiday eating! Promise, it’s not worth it💜

Healthy-ish chocolate chip cookie swaps – without the food rules 🍪Not about “fixing” cookies. Just ways to add a little ...
12/27/2025

Healthy-ish chocolate chip cookie swaps – without the food rules 🍪

Not about “fixing” cookies. Just ways to add a little nourishment if you want to:

1) Oatmeal chocolate chip cookies
More fiber, more chew, same cozy energy.

2) Almond flour chocolate chip cookies
Rich, satisfying, and naturally more filling – not diet food.

3) Peanut butter or tahini chocolate chip cookies
Healthy fats + flavor depth = fewer cookies needed to feel satisfied.

4) Greek yogurt–based chocolate chip cookies
Adds protein and softness without turning dessert into a protein bar.

5) Banana or pumpkin chocolate chip cookies
Moist, naturally sweet, and still very much dessert.

And remember – sometimes the healthiest option is the classic cookie you actually want. No swaps required.

12/27/2025

Couch rotting or “work from couch” is officially allowed (and encouraged) between Christmas and New Year 🛋️✨
AND – a little movement can help your body feel better without turning this week into a reset.

Try this:
• Stand up once an hour – stretch, refill water, or walk the room 🚶‍♀️
• Take a 5–10 min walk outside if you can – fresh air counts 🌬️
• Do a few mobility moves on the floor or couch – hips, back, shoulders 🧘‍♀️
• Pair movement with something cozy – podcast, playlist, phone call 🎧
• Remember: “some” movement > none. Always.

This week isn’t about optimization.
It’s about staying human – rested and gently moving 🤍

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