All posts by
Kristie Hicks

You may be familiar with the general rule of thumb about stretching – stretch a few minutes before your exercise to warm up and a few minutes after to cool down. If you are new to stretching and exercising, chair yoga is a good place to start getting comfortable with strengthening your muscles and improving flexibility. If you do exercise regularly, chair yoga is a great practice for maintaining flexibility and energizing your body. If you would like a visual… Continue reading »

Have you ever dealt with saying something like, “Ok, tomorrow I am going to start eating healthier” or “I’m going to go to the gym and start getting in shape” and a month later… nothing has changed? Setting a SMART goal is a very effective way to not only say you’re going to start making a healthy lifestyle change but to be very specific and intentional about it. A SMART goal is one that it is: Specific Who? What? Where?… Continue reading »

What are you thankful for today? What have you accomplished, overcome or experienced this year that has really put a smile on your face? Thanksgiving Day is always a fun time for me to hang out with my family, eat a delicious meal and on occasion, prepare my shopping list for Black Friday and/or Cyber Monday! As your day settles down, spend about 5 minutes writing down some positive thoughts about yourself, family and friends – You can even make… Continue reading »

Cauliflower is such a versatile vegetable – It can be steamed, sautéed, mashed, riced or roasted as seen in this simple and delicious Roasted Cauliflower recipe! With only six ingredients (which are already stocked in most pantries), this dish can be easily prepared and serves as a great addition to any workplace potluck or holiday dinner. Roasted Cauliflower Serves: 4 Serving Size: 1 cup Ingredients: 4 cups cauliflower (1 small head) 1 tablespoon olive oil ¼ cup breadcrumbs 1/8 teaspoon… Continue reading »

Preparing healthier versions of classic dishes during the holidays may sound daunting, but it can certainly be done with minimal effort! Simply plan to opt for one or two lighter ingredients before you go grocery shopping – most likely, your guests won’t notice the difference. Try these simple swaps when preparing your holiday favorites. Reduce the amount of added fat Low-fat cheese instead of full-fat versions of cheese Low-fat or nonfat plain Greek yogurt instead of sour cream or mayo… Continue reading »

One can expect to encounter busy roads, airports and train stations when traveling during the holidays. In fact, the Thanksgiving holiday is the busiest travel time of the year. I don’t like to travel much during the holiday season, but here are some of my best tips for having a healthy trip no matter the time of year or your method of travel. Have healthy snacks Plan, plan, plan! Don’t depend on the convenience stores along the highway, or the… Continue reading »

There is nothing wrong with a midday snack, but if you need one, choose wisely. Your snack should be filling, low in sugar, and keep you energized. Consider the following snack ideas, which are items that can be easily stored in your lunchbox, desk drawer at work or in your car for the ride home: Individual packs of assorted nuts or seeds that are not heavily salted or flavored (walnuts, almonds, peanuts, sunflower seeds). Whole grain cereal (plain bran cereal,… Continue reading »

Have you ever considered making pancakes with some of those ripe bananas at home? This Banana Oatmeal Pancakes recipe is a simple and tasty alternative to traditional pancakes and comes from the Med Instead of Meds website. Try this amazing breakfast dish with your favorite fruit, peanut butter or chopped nuts on top! Serves 2 Serving Size: 3 pancakes Prep time: 5 minutes Cook time: 20 minutes Total Time: 25 minutes Ingredients: 2 eggs, beaten 2 bananas, mashed ½ cup… Continue reading »

There is nothing wrong with a midday snack, but if you need one, choose wisely. Your snack should be filling, low in sugar, and keep you energized. Consider the following snack ideas, which are items that can be easily stored in your lunchbox, desk drawer at work or in your car for the ride home: Individual packs of assorted nuts or seeds that are not heavily salted or flavored (walnuts, almonds, peanuts, sunflower seeds). Whole grain cereal (plain bran cereal,… Continue reading »

Sometimes I struggle to consume enough water each day, even though I know there are many health benefits of staying hydrated. If you need some creative ways to stay hydrated this fall, try these tips!   Make water your preferred your beverage throughout the day and make other beverages (soda, fruit drinks, etc.) something you have on occasion. Keep a reusable water bottle with you at all times. There are many portable cups and water bottles on the market that keep your water cold… Continue reading »