Who doesn’t love the joys and thrills of the holidays? Celebrations of thanksgiving, gift giving, seeing family and friends, traveling, beautiful decorations, and of course mouth watering food will surround many of us, tempting us to consume more calories in one meal than we need in a day. Here are some tips to help you enjoy the holidays without the guilt!

Stay positive! Remember why you celebrate Christmas and the New Year. These are times to be rejoicing and not stressing. Keeping a positive and grateful attitude will keep your stress to a minimum and you will be less likely to make poor food choices.

Be proactive! As Benjamin Franklin once said, “By failing to prepare, you are preparing to fail.” This makes sense in many areas of life including planning for food temptations that will derail your health goals. You don’t have to gnaw on a celery stick in the corner at your holiday gatherings but instead offer to bring something healthy and delicious or ask your host if you could help plan the food choices. If either of these do not work out then eat prior to your arrival or carry a snack with you like nuts that are portable and easy to consume in a hurry, then at the party you will be less inclined to devour everything in sight. And remember it is okay to sample your favorite treats but eat small portions and don’t go back for seconds.

Remember your over all health goals! Keep a small index card in your wallet or purse with your goals written on them. When you feel tempted pull it out, read it to yourself and walk away knowing you will reach your goals that much faster.

Fight temptations but don’t fight alone! Ask a coworker, your spouse, or friend to be your health buddy this season. Accountability pushes your will power beyond what you could ever do alone. Offer encouragement to each other, strategize together, and create goals together!

Now that you have a plan please have a safe and joyous holiday season and may your new year be truly blessed!


butternut squash soup 225x300 No Dairy, No Oil, Pure Goodness Butternut Squash Soup

As I am sitting here waiting for my second batch of butternut squash soup to simmer I thought I would write up this simple recipe for you. This stuff is highly addictive and deliciously good for you. I made a huge batch last time and it was gone in 24 hours, but I’m doubling that this time! Ha! Let the Marbas men just try to eat it all before I get a second helping!

What you need.
2 peeled, seeded, diced (about 1″ cubes) butternut squash
1 cup julienned carrots (or about 2 carrots)
5 thinly sliced scallions
2 thinly sliced celery stalks
2 medium or 4 small garlic cloves
4-6 cups vegetable broth
salt and pepper to taste
1 tsp thyme
1 cup raw cashews
approximately 1 cup almond or soy milk

What to do.
1. Saute on medium heat garlic, onion, celery, and carrots with a small amount of vegetable broth in a large pot for about 5 minutes or until ingredients soft. Add a small amount of vegetable broth as needed.
2. While vegetables are sautéing add a dash of pepper and salt. Also, add thyme now.
3. Add the diced butternut squash to the pot and add vegetable broth until approximately 2/3 of the squash is covered.
4. Turn up heat to medium high until boiling and then turn down to simmer for about 30-40 minutes or until squash is soft and easily pierced with fork.
5. When squash is ready, remove from and working in batches place the squash and vegetables into blender and blend until smooth and place in separate bowl. As you remove the last few batches use less of the broth to keep it from getting to runny.
6. When all of butternut squash has been blended return to the pot which has been emptied of excess broth.
7. Place cashews in blender and pour almond or soy milk over the nuts or just until all the nuts are covered. Blend until creamy.
8. Add cashew mixture to soup and heat on low to medium until reaches desired warmth.
9. Serve in bowls with raw pumpkin seeds as garnish!



Don’t Become a Statistic

April 8, 2014

Here are a few sobering facts you should know about America’s health trends. According to the CDC or Centers for Disease Control and Prevention more than one third of adult Americans are obese (34.9%) and the estimated annual medical cost of obesity in the US was $147 billion in 2008. Obesity related conditions include heart […]

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Decreasing Your Risks for Colon Cancer by What is on Your Fork

March 10, 2014

This month we celebrate National Nutrition Month and Colorectal Cancer Month and we will discuss how they are intertwined.. According to the Centers for Disease Control of cancers that affect both men and women, colorectal cancer is the second leading cause of cancer-related deaths in the United States and the third most common cancer in […]

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Delicious Lettuce Wraps that are Gluten and Soy Free

February 12, 2014

What you need. ½ cup brown rice (not cooked) 1 cup + 2 Tbsp. Water ¼ cup Veggie Broth or Water 2 Cloves Garlic, Minced ½ cup Red Onion, Diced ½ cup Red Bell Pepper, Diced 1- 15 oz. Can of Black Beans, Drained and Rinsed 1 cup Baby Spinach 1 Chopped Roma Tomato ½ […]

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Thursday Fitness Challenge

February 6, 2014

Good morning everyone! I hope this week has been a blessing for you! Today is Fitness Thursday and I love to encourage people to move in any way possible. So I want to teach you about non-exercise activity (NEAT). Basically, it is the goal of increasing your movement through out the day as much as […]

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Tuesday Family Challenge

February 4, 2014

Good morning everyone! How is your week going? I pray God is ever present in your daily life. Today is Tuesday Family challenge where we focus on improving our family relationships through activities, prayer, and gratitude. Today brainstorm with your family or friends a “family hobby”. Something that can be easily worked into your weekly […]

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Monday Faith Challenge

February 3, 2014

Good morning everyone! I hope you had a restful night. Today for Monday faith we will memorize one of my favorite and comforting verses, Romans 8:28 “And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” We must reflect on […]

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