Leslie McGonigal, M.S., CNC, CNHP - Health and Nutrition Consultant

11/26/2025

Tips for a Healthy Thanksgiving

🍽️Use the "I"m an Adult Now Balanced Plate" - make your plate 1/2 veggies, 1/4 protein, 1/4 carbs, plus whatever random thing your absolutely not skipping. (Look at you, stuffing) 😋

🥦Add Veggies so your body doesn't riot -Throw one green thing on the table so your digestion doesn't file complaint at 7pm.

🫗Hydrate Like you're prepping for a marathon- A glass of water before dinner = fewer regrets and more room for pie.

🥧Pick your indulgence (Your heart already knows the answer) - Don't pretend to love cranberry sauce. Go straight for your favorite and enjoy every bite.

🚶‍♀️Do a little movement so you don't hibernate- A walk, stretching, backyard competition. Anything that prevents you from becoming a decorative pillow on the couch.

🍳Eat breakfast so you don't turn into the gremlin at 3pm - A little protein in the morning keeps you from attacking the stuffing bowl like it owes you money.

🧎‍♀️Slow Down - It's not a speed-eating contest - Fork down. Breath in. Conversation and gratitude. You'll enjoy it more and avoid the "why did I do this" wobble.

🥔Lighten one recipe…. just one - Swap greek yogurt, olive oil, or sneak some cauliflower into the mash. No one will notice except your digestive system, who will send you a thank you card

🍫Add a lighter dessert for the overachievers - Think fruit, yogurt parfaits, or mini crisps. Great for people who say they're not having dessert and then mysteriously eat dessert.

😄The Only Rule: Enjoy it without guilt - One meal does not define your health. But stressing about it will.

Wishing you a Happy Thanksgiving!

11/06/2025

And I will add:
Sunlight
Hydration

Master these basics and always come back here when things get unbalanced.

11/05/2025

It's that time of year where our bodies naturally ask for warmer foods and warming spices like ginger and cinnamon.

Eating this way can help help support our bodies biological clock.

You can still enjoy all your faves by roasting your fruits and veggies, soups, stews, oatmeals, warm beverages.

Our bodies also like to eat with the sun (Son) and fast when it's dark. With this season getting darker earlier, you might want to think about having your dinner in before dark. This will not only help with digestion but also sleep. 😴

10/22/2025

Benefits of Pumpkin

Pumpkin is a nutrient-dense food packed with vitamins, minerals, and antioxidants that support overall health.

🎃 Boosts immunity - Pumpkin's high concentration of vitamins A and C strengthens the immune system by boosting white blood cell production and helping to fight off infections.

🎃 Protects eyesight -The carotenoids lutein and zeaxanthin help protect your eyes from age-related macular degeneration and cataracts. Ingested beta-carotene is converted to vitamin A, which is essential for healthy vision.

🎃 Supports heart health - The fiber, potassium, and vitamin C in pumpkin all contribute to a healthy heart. Fiber and antioxidants can help lower "bad" LDL cholesterol, while potassium helps lower blood pressure.

🎃 Promotes healthy skin - The antioxidants in pumpkin, particularly vitamins A and C, can protect skin cells from UV damage and promote collagen production, which keeps skin healthy and strong.

🎃 Aids weight management - As a low-calorie and high-fiber food, pumpkin can help you feel full and satisfied, which can curb overeating. This makes it a great choice for managing weight

And don't forget those pumpkin seeds!

Healthy fats
Magnesium
Tryptophan
Protein and fiber

10/20/2025

As these dark, winter days start approaching many of us, I want you to understand the importance of sun .

Sun affects the way our bodies work such as:
☀️ Diet and Absorption
☀️ Daytime Hormones
☀️ Cognitive Functions
☀️ Movement and Activity
☀️ Regulating Cortisol and Melatonin
☀️ Builds Vitamin D
☀️ Diversifies Gut Microbiome

Even if it's cloudy, get outside as much as possible, without sunglasses.

Even sunset is still benefitting to our bodies:
Decreases cortisol and increases melatonin
Gives our bodies the signal to start resting and repairing

Did you know how important the sun is to regulate our bodies?
God gives us all we need to be and stay healthy.

Light is sweet, and it is pleasant for the eyes to see the sun.
Ecclesiastes 11:7

10/03/2025

10/02/2025

October - a month for change

Some view this as a mini "New Year Before New Year" - a time to reset goals, form new habits, and make significant life changes.

Others embark on 90 Day transformations giving them ample time to establish new behaviors before year's end, leading to fresh beginning in the New Year.

Wherever you're at right now and however you are choosing to embark on these last few months here a few tips:

1. Move in the Margins
It's Ok if you can't carve out an hour for the gym, 15 mins. is enough to make a difference. A walk after dinner steadies blood sugar, a quick strength session helps to build muscle. Break it into small chunks and stay consistent.

2. Fuel right to Feel Good
Are you constantly hungry, always have cravings or crashing in the afternoon? Ensure you are eating balanced meals and not quick picking on snacks all day. Balance your plate with Fiber and protein at every meal.

3. Write down the Small Wins
Every day doesn't need to be perfect. When the day is finished, reflect on your small wins: drinking more water.. first thing in the morning, added an extra veggie, moved more. It all adds up!

4. What are your Non Negotiables
I just met with a client and one of her non negotiables was making her bed in the morning. So we assured that was on her list.
What are yours? Choose ones that will make your day a win!

08/02/2025

Friends, you did it! 🏆

30 days of Wellness tips that hopefully got you back on track or got you started.

What is one healthy habit you built over these last 30 days? And what's next on your wellness journey?

Thanks for following along!

08/01/2025

Elevate Your Health - Tip #29

Find a creative outlet to express emotions and reduce stress.

Expressing emotions is vital for mental and emotional well-being, and it can be done through various verbal and non-verbal methods. Talking, writing, creating art, or using body language and facial expressions are all ways to convey feelings.

What's your outlet?