ChapterU Health Coaching

12/25/2025

Merry Christmas to all who celebrate.🎄

12/19/2025

With all the hustle and bustle of the holiday season, remember to give yourself some love-your'e worth it. 🩷🤗

12/17/2025

For those of you celebrating Hanukkah and enjoying latkes this week, here are few ways to make them a little healthier without sacrificing flavor. 🥔🕎

Greek yogurt is better than sour cream. Same taste, plus more protein, probiotics, and usually less saturated fat. Full fat, plain, maybe a little salt or chives. 🍚

Also, if you are team applesauce, unsweetened is the way to go.🍎🍏

12/16/2025

Tuesday Health Tip: Support Your Holiday Hormones 🕎🎄
Holiday stress can intensify common menopause symptoms like night sweats, bloating, cravings, and disrupted sleep. A simple strategy that helps almost immediately is keeping your blood sugar steady.

Try to add protein to every holiday meal and snack. This helps reduce hot flash triggers, stabilizes mood, supports energy, and keeps cravings from taking over when you are surrounded by holiday treats.

Some of my favorite and easy ways to add protein:

▪Greek yogurt or cottage cheese with berries
▪A handful of nuts
▪Eggs
▪Protein smoothie
▪Chicken, tofu, or fish added to soups or salads

Cheese stick or hummus before heading out shopping
Stable blood sugar is one of the most powerful tools for feeling better during menopause, especially in a high stress, high sugar season.
Small shift, big difference.

12/14/2025

After the last few days of horrific violence, it is hard to see the light. But tonight we light the first Hanukkah candle and hold onto the hope of peace, love and healing while keeping the Brown University and Australian Jewish communities in our hearts.

Wishing everyone who celebrates a joyful and meaningful eight days of light.

12/12/2025

✨ To all my Hanukkah-celebrating and latke-making friends! ✨🕎🕎

I firmly believe the holidays are a time to treat yourself to your favorite traditional foods, especially the ones that only come around once a year. So if you love good old-fashioned fried potato latkes like I do… enjoy them guilt-free (in moderation)! 💙

But if you’re looking for a slightly healthier twist this year, I’ve got you covered with 4 healthier latke recipes below. Whether you go for cauliflower, zucchini, spaghetti squash, or a combo, these are delicious takes on a holiday classic.

Pro Tip: Don’t want the hassle? Trader Joe’s frozen potato latkes are an easy and tasty shortcut!

If you try any of these, let me know what you think!

🕎 Cauliflower Latkes
1 cup riced cauliflower
1 oz green onion or scallion, chopped
2 whole eggs
3.5 tbsp mozzarella cheese
3 tbsp liquid egg whites
4 tbsp Parmesan
1/2 tsp garlic powder
1/4 tsp pepper
Instructions:
Mix all ingredients (it will be loose, that’s okay). Use parchment paper on a cookie sheet and spray with cooking oil. Form small latkes, flatten tightly. Bake at 375°F for ~45 minutes, flipping halfway, until golden brown.

🕎 Zucchini Latkes
2 whole eggs
4 egg whites
1 cup zucchini, grated
1 tbsp onion, finely chopped
1 tsp olive oil
1/4 tsp freshly ground pepper
1/4 tsp onion powder
1/8 tsp garlic powder
1/8 tsp salt
Instructions:
Mix zucchini, onion, spices, eggs, and egg whites. Heat olive oil in a skillet over medium-high. Drop 2–3 tbsp mixture per latke, flatten slightly. Cook until brown on one side, then flip. Keep warm in the oven until batch is done.

🕎 Spaghetti Squash Latkes
2 tbsp almond flour
2 eggs
1/2 tsp salt
1/4 cup finely chopped yellow onion
1 cup cooked spaghetti squash
2 tbsp avocado oil
1 tbsp sour cream or Greek yogurt
Instructions:
Roast and prepare the spaghetti squash. In a bowl, whisk almond flour, eggs, and salt. Add onion and squash; let rest 10 minutes. Heat avocado oil in a skillet over medium-high. Drop spoonfuls of batter into skillet, flatten, and cook 2 minutes per side until golden brown. Remove with a slotted spatula and drain excess oil.

🕎 Cauliflower & Zucchini Latkes
1 cup grated cauliflower
1/2 cup grated zucchini
1 chopped scallion
1/8 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
1 egg + 1 egg white
Instructions:
Drain excess water from cauliflower and zucchini. Mix everything together. Fry small pancakes in a pan with cooking spray until golden.

Enjoy!

12/06/2025

🎄🕎🍪 Healthy Holiday Baking Made Easy!

The holidays are full of delicious treats, but you don’t have to skip your favorites! Check out 10 simple swaps to make your holiday baking lighter, easier, and still delicious

✨ Read my blog post here
www.chapteruhealth.com/new-blog/healthy-swaps-for-holiday-baking

12/02/2025

Tuesday Health Tip: Simple Habits to Reduce Holiday Bloat

Peri/Menopause slows digestion and the holiday season adds heavier meals, travel, sugar, and stress. The result is bloat, constipation, and that puffy uncomfortable feeling. You know what I am talking about, right?

Try starting your morning with one of these quick and easy things to help boost your digestion and reduce the bloat. Pick the one that works best for you:

▪Ten minute morning walk to wake up digestion and reduce inflammation.
▪A few minutes of light core moves like cat cow or seated twists to get things moving.
▪Fiber first breakfast. Think berries, chia pudding, oatmeal, or a high fiber yogurt bowl.
▪Warm herbal tea like peppermint, ginger, or chamomile to relax the digestive tract and ease pressure. (Bonus-this counts towards your hydration goals).

Pick one each morning. These tiny habits add up and help you feel lighter, less bloated, and more balanced through the holiday season.

11/27/2025

Happy Thanksgiving!

Thanksgiving is a time for joy, gratitude, and connection. Enjoy your pie, stuffing, or whatever makes you happiest and savor every bite guilt free. Everything in moderation!

To keep things balanced, move a little and stay hydrated. A walk or light activity before or after your meal can help with digestion and keep you feeling good.

Being healthy isn’t just about what we eat. It’s about celebrating, creating memories, and being kind to ourselves on days like today.

I’m grateful for you and for the chance to support you on your health journey. Thank you for being part of this amazing community. 🙏

11/26/2025

Thanksgiving is here and marks the official beginning of the holiday eating season! 🦃🎄🕎🥂

Check out my article, Ten Simple Tips to Stay Healthy During the Holidays, featured in 585 Magazine. I wrote it a few years back, and it’s still full of easy, guilt-free strategies to enjoy the season without detailing your health goals.

https://www.chapteruhealth.com/media

11/25/2025

Thanksgiving is almost here! 🦃

The average holiday meal can hit 4,500 calories 😮 but don’t worry because it’s just one day!

Enjoy your favorites guilt-free (for me that is stuffing) and add some healthier dishes to your spread.

Here are 6 of my favorite clean-eating recipes that are simple, delicious, and perfect for the holiday table 🍁

Check them out: 👇 and please share one of your go-to healthy-ish recipes below in the comments below!

www.chapteruhealth.com/new-blog/2020/11/22/six-healthy-and-easy-thanksgiving-side-dish-recipes-

Healthy Thanksgiving side dishes, clean eating, Healthy Thanksgiving recipes. clean eating for thanksgiving. Butternut squash recipe, Brussel sprouts recipe, cranberry recipe,

11/25/2025

Cooking the turkey this year? Here are two quick tips to keep it safe and delicious:

1. Don’t wash your turkey.
It doesn’t make it cleaner and only spreads bacteria around your kitchen.

2. Defrost it fully.
A large frozen turkey can take up to 48 hours to thaw in the fridge. Keep it in the original wrapping on the bottom shelf.

Fresh or frozen — which are you cooking this year?