Marilyn's Healthy Notes

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Marilyn's Healthy Notes

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Wellness Educator Your one stop shop for Healthy Nutrition, Healthy Weight, Healthy Beauty & Healthy Home solutions!

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?

12/12/2025

Feeling anxious or scattered? You’re not alone.

This season can stir up a lot—emotionally and mentally. When your thoughts feel like they’re racing, try this simple grounding tool to bring yourself back into the present moment:

🌿 5-4-3-2-1 Technique
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This activates your senses and gently shifts your brain out of overwhelm.

🌟 Save this post for later or share it with someone who could use a pause today.

12/10/2025

Work from Home Tip: Pause for Holiday Cheer! 🎄💻

Working remotely doesn’t mean skipping holiday fun. 🌟
Add a festive twist to your routine:

🎁 Host a virtual holiday party with coworkers.
🎄 Set up a small tree or lights in your workspace.
🍪 Treat yourself to a seasonal snack on your break.

These little touches can make WFH feel merry and bright. ❤️ What’s YOUR favorite holiday tradition? Let’s share ideas!

12/09/2025

The holidays are basically a tug-of-war between “I deserve this cookie” and “I should probably eat a vegetable.”

Spoiler: I want both. 😭

Here are a few things I actually keep in my fridge to keep cravings in check and still feel good:

1️⃣ Sliced fruits – my go-to when I'm tempted to grab chips
2️⃣ Yogurt – for those “I need ice cream but... self-control” moments
3️⃣ Boiled eggs – easy protein when I'm hangry
4️⃣ Sparkling water – instead of soda, and it keeps me hydrated 💦

It’s not about being perfect—it’s about being prepared so you don’t end up eating an entire midnight meal again. 👀

💬 What’s one healthy thing you always keep in your fridge? I need ideas!

12/08/2025

Sweet, warm, and spiced just right — this is your new favorite fruit-based dessert. 🍎

If you’re craving something sweet but don’t want to go full sugar crash, this recipe hits the spot. It’s warm, soft, spiced just right—and makes your kitchen smell amazing. 👏

Vanilla Cinnamon Baked Apples

Ingredients:
4 medium apples, cored
1 tsp vanilla extract
½ tsp ground cinnamon
2 tbsp oats or chopped nuts
Optional: drizzle of maple syrup or almond butter
Optional: Greek yogurt or coconut cream to top

Directions:
1. Preheat oven to 375°F.
2. Core apples and place in baking dish.
3. Stuff each with oats/nuts, vanilla, and cinnamon.
4. Bake 25–30 min until soft. Top and serve warm!

That’s it. Cozy comfort in a bowl. 🙌

💬 Would you eat this as dessert or a cozy afternoon snack? Tell me how you’d top yours!

12/05/2025

Busy Day? Sneak in 5 Minutes of Feel-Good Movement 🕔💆‍♀️

You don’t need a full workout to feel better. Just a quick stretch session can make all the difference during a busy December day.

Try:
✔️ Shoulder rolls
✔️ Seated twist
✔️ Forward fold
✔️ Deep breathing

💬 Save this for later and tag a friend who needs a stretch reset today!

12/04/2025

🥩 Protein = Your Holiday Season Secret Weapon

Protein keeps you full, supports your metabolism, and helps curb sugar cravings during festive meals. 💪

💡 Aim to add a lean protein source to every meal—especially when surrounded by pies, cookies, and stuffing!

Some easy ideas: eggs, Greek yogurt, tofu, beans, chicken, or a protein shake.

👉 What’s your go-to protein when you're on the go?

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Karlstad, MN

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http://www.mgrand.myshaklee.com/

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