The Gift of Nourishment

The final days of the year can feel like a whirlwind. With the hustle and bustle of the holiday season, we often find ourselves reaching for fast and easy food options. Unfortunately, these food choices are not always the healthiest or most satisfying. Give yourself the gift of nourishment!

If you are overwhelmed with holiday parties and festive treats in the office, here’s a little tip to help you get back to basics.

INTERMITTENT FASTING – Live by the 16:8 window most days. This means you only eat in an 8 hour window. Focus on getting enough healthy fats, clean proteins, and brightly colored vegetables. Stop eating at least 2 hours before bed.

And remember, with some planning (and leftovers), you can set yourself up with a week full of healthy meals.

Turning to easy protein-rich meals, like this pot roast, keeps me satisfied and energized even on my busiest days.  Next time you have a busy week ahead, gift yourself this recipe!


Healthy Pot Roast Recipe


healthy pot roast


 3 lbs. boneless beef roast, trimmed of fat
 1 tbsp coconut oil
 1 cup beef stock
 5 carrots, peeled and diced
 2 stalks of celery, diced
 1/2 large onion, sliced
 3 garlic cloves, chopped
 1 tbsp fresh parsley, chopped

For the spice rub:

 1 tbsp freshly ground black pepper
 1 tbsp ground coriander
 2 tsp cinnamon
 1 1/2 tsp salt
 1/2 tsp ground clove
 1/2 tsp ground allspice


1. Mix the ingredients for the spice rub and massage into the roast. Heat the coconut oil in a large skillet over medium-high heat. Add the roast to the pan and let it sear for 5 minutes. Flip and repeat with the other side. Transfer the roast to
the slow cooker.
2. Add the carrots, onion, garlic, and celery to the slow cooker. Pour in the broth. Turn the heat to low and cook for 6-7 hours until the meat is tender. Serve hot, sprinkled with chopped parsley. Enjoy!


I hope these tips encourage you to enjoy a happy holiday full of health.  Stay tuned for more health tips next year as we post more recipes and tips on the blog. Have a wonderful day!

Dr. Tabatha

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