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Healthy Elements with Katy

I’m here to help you regain your energy and take control of your health with simple, daily practices

12/30/2025

Feeling That Post-Holiday Fog? 😴

Late nights, sugar overload, travel, and stress can leave your immune system running on fumes… right when you need it most.

✨ After a stretch of indulgence, try these gentle ways to support your body and bounce back:
✅ Hydrate more than usual — herbal tea, lemon water, broths
✅ Eat the rainbow — citrus, cruciferous veggies, leafy greens
✅ Prioritize rest — your immune system does its best work while you sleep

💬 Does your body crash after the holidays too? Drop your favorite recovery tip below — let’s trade ideas! 👇

12/29/2025

A Quiet Moment for Gratitude 💛🕯️

Before the noise of a new year begins, let’s take a breath and notice what did go right.

Even in the midst of change, there were moments worth remembering. The small wins, shared laughs, meaningful lessons, or someone who showed up when it mattered most.

Try this quick gratitude list:
🌀 One person you’re thankful for
🌀 One thing you’re proud of
🌀 One small joy from this month
🌀 One moment that surprised you in a good way

Write it down. Speak it out loud. Or drop one in the comments below. Your heart deserves to see the good.

12/26/2025

🧤 Cold Outside? Bring Your Workout In!

If winter weather is making it hard to stay active, try these cozy indoor swaps:
📺 Do squats or planks during movie time
🧦 Clean in “power mode” (speed it up!)
🧘‍♀️ Try a 10-minute yoga flow or stretch video
💃 Dance while cooking or baking

It’s not about perfection — it’s about movement that feels good. ❤️

💬 What’s your favorite indoor way to stay active?

12/25/2025

🎁 However you're celebrating this season, I hope it's filled with joy, connection, and a little bit of peace. ✨

This is your gentle reminder that your presence is more important than perfection. Whether you're with family, flying solo, or somewhere in between—there's something beautiful to celebrate in every kind of moment.

Sending warm wishes, big hugs, and all the comfort of a cozy December. 💚

12/24/2025

🍽️ Portion Control Trick: Use the “Half-Plate” Method This Season

Holiday meals are full of joy and full plates. It’s easy to go back for seconds (or thirds), especially when everything looks amazing.

✅ Try the Half-Plate Method!
1. Fill ½ your plate with non-starchy vegetables (like roasted carrots, sautéed greens, or fresh salad)
2. ¼ with lean protein (turkey, fish, tofu)
3. ¼ with whole-food carbs (sweet potato, brown rice, quinoa)

Bonus: Add fiber-rich foods like legumes to support fullness and smoother digestion.

💬 Do you already use this method or something similar? How do you stay mindful during holiday meals?

12/23/2025

🎁 Christmas Eve Brunch Idea: Veggie Frittata Bake

Need a light, nourishing meal before a day of indulgence? This Veggie Frittata Bake is perfect for brunch — high in protein, low in stress. ☀️

Ingredients:
- 8 eggs
- 1 cup spinach, chopped
- ½ cup cherry tomatoes, halved
- ¼ cup onion, diced
- ¼ cup feta (optional)
- Salt, pepper, herbs

Directions:
1. Preheat oven to 375°F.
2. Whisk eggs + mix in veggies/herbs.
3. Pour into greased baking dish.
4. Bake 25–30 mins or until set. Slice & serve.

💬 Would you serve this with fruit or toast?

12/22/2025

Bring the Holiday Cheer to Your Zoom Room! 🎅💻

Work from home can be a little isolating sometimes, especially during the holidays. But that doesn’t mean you have to miss out on the fun! A little creativity goes a long way:

🎉 Plan a virtual Secret Santa
🌟 Decorate your desk — even just a festive mug or string lights helps
🍩 Schedule a virtual coffee break with holiday treats or themed backgrounds

These tiny moments of connection can lift your mood and help you feel more festive and less stuck at your desk.

💬 Feeling the WFH holiday blues? What’s one thing that helps you feel more connected this time of year?

12/19/2025

True or false: the best way to prep for a holiday meal is skipping breakfast and "saving room."

🙅‍♀️ False! (Been there, regretted that.)

Here’s a smarter move: give your gut a little head start with a simple prebiotic drink.

Why it helps:
✔️ Feeds your good gut bugs
✔️ Supports smoother digestion
✔️ May even boost your immune system (quietly, but powerfully!)

No fancy routine needed — just sip before the meal and let your belly do its thing. 💚

💬 Got a go-to prebiotic drink or pre-meal ritual you swear by? Drop it below and help out the rest of us!

12/18/2025

Traveling this holiday season? ✈️ Here’s how to stay healthy on the go.

Holiday travel can be fun… and a little chaotic. These tiny habits make staying well a whole lot easier:

🛡️ Simple Travel Tips to Stay Healthy:
😷 Pack a mask for crowded spaces (hello, airplane air)
🧴 Use hand sanitizer often — especially before eating
👐 Wipes to clean high-touch surfaces along the way
🍽️ Bring your own snacks + choose cooked foods when eating out
💧 Use a saline nasal spray to keep nasal passages moist (dry air = more vulnerable)

✨ Bonus: Rest when you land, hydrate like crazy, and listen to your body

Staying well while you travel doesn’t have to be complicated — just intentional. 💛

💬 Got a favorite travel wellness hack? Share it below! You might help someone stay flu-free this season.

12/17/2025

Herbed Chicken & Roasted Veggie Tray Bake 🍗🥕

Quick. Balanced. Comforting. This one-pan winter dinner brings together juicy, herb-seasoned chicken and perfectly caramelized veggies — no extra dishes, no stress.

Ingredients:
- 2 boneless chicken breasts or thighs
- 1 cup carrots, chopped
- 1 cup Brussels sprouts, halved
- ½ red onion, sliced
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp thyme
- Salt & pepper to taste

Directions:
1. Preheat oven to 400°F.
2. Toss carrots, Brussels sprouts, and onion with 1 tbsp olive oil + seasoning.
3. Rub chicken with remaining oil + herbs, then place everything on a sheet pan.
4. Roast for 30–35 mins or until chicken is golden and cooked through.

💬 Would you serve this for a cozy weeknight dinner or save it for post-holiday recovery?

12/16/2025

Cinnamon: The holiday spice that secretly moonlights as a health hero. 🧁🦸‍♀️

Sure, it makes your cookies smell amazing — but cinnamon also packs real wellness benefits!

Did you know? Just ½ a teaspoon of cinnamon a day may help:
✔️ Support healthy blood sugar levels
✔️ Fight inflammation thanks to its antioxidants
✔️ Support digestion and reduce bloating

🌟 Bonus: It adds cozy flavor without extra sugar — so it’s a perfect swap in everything! Sprinkle it into your next holiday treat or meals like overnight oats, tea or coffee, or roasted vegetables.

💬 How are you using cinnamon in your kitchen this season? Drop your cozy ideas below!

12/15/2025

Vitamin D: Sunshine or Supplements? 🤔☀️
Vitamin D plays a big role in immune support, but if winter has you indoors or bundled up… your body isn’t making much of it.

☀️ Sunlight helps, but only if it hits bare skin and winter sun isn’t always strong enough.
🍳 Food + supplements can fill the gap like eggs, salmon, canned tuna, and mushroom

✅ The smart move? Mix it up: some sunshine, nutrient-dense foods, and a little backup if needed.

💬 What's one thing you do during winter to make sure you're not running low on vitamin D?

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