Become the Healthiest Version of You!
Health Coach Beth

The Ultimate Post-Holiday Cleanse


The stretch between Thanksgiving, Hanukah, and Christmas and New Year’s is often a time of merriment and overindulgence for most people so by the time January 1st rolls around you’re ready to go on a celery and water diet to undo the damage.  While it’s my ultimate goal by working with clients on 1:1 custom health coaching programs where a healthy diet becomes sustainable, even those of us on a healthy track can benefit from a seasonal cleanse. 


There are tons of expensive, complicated and sometimes dangerous ways to cleanse that are downright  painful due to the amount of deprivation you have to undergo.  So how do I recommend you approach a healthy cleanse this year that will detoxify your body naturally while simultaneously creating healthy habits? 


Focus on nutrient density of your foods versus "good" or "bad" foods or calories.  This approach will help you to feel naturally more satiated and less mentally stressed with the feeling that you are on a short-lived "diet." What’s more important for most people is the big picture and finding the balance that will allow you to maintain healthy eating habits as a lifestyle. 


Eat more vegetables!  Vegetables are one of the most detoxifying foods, so being intentional about sneaking in extra veggies to every meal, snack or recipe can really cleanse the system and give you a boost regardless if the other areas of your diet aren't quite optimal. (P.S. And there really isn’t any “perfect” diet so let that idea go and you’ll get off the diet rollercoaster.) 


Tip:  Sneak in extra veggies to meals in stews, blended soups, casseroles, eggs dishes, stir fries and even your own homemade veggie chips.  You can even bump up the veggie content in your smoothies by using cauliflower, zucchini, pumpkin, butternut squash, chilled sweet potato, spinach or kale to the mix! Check out some of the healthy recipes on by blog here!


Try one new healthy food or healthy recipe a week versus trying to go cold turkey.  Too often people fail to make healthy lifestyle changes because they think it has to be all or nothing, but small changes really do add up to big results! 


Incorporate fermented foods to your diet.  Health begins in the gut; so raw, fermented foods like raw sauerkraut, raw fermented veggies, kombucha, cultured full-fat yogurt or keifer, and kimchi are excellent probiotic-rich foods that will support a healthy cleanse and balanced microbiome.  You can also incorporate a high-quality soil-based probiotic supplement to increase the amount of good bacteria in your gut which helps to support a post-holiday cleanse.


Clear out your environment of unhealthy (meaning nutrient-poor) foods.  The holidays are often filled with sweets and treats which makes it easier to indulge without thinking when they are front and center.  Now is the time to clear out your kitchen and office from any leftover holiday treats so they aren't tempting you.  Take it one step farther and replace them with nutritious options so you have plenty of choices around to inspire you to eat healthy!


Balance your macronutrients. Rather than trying to restrict or go on a crazy juice cleanse that is usually high in sugar, expensive and unsustainable, focus first on my "meal math equation" - protein, fat, veggies - to detox healthfully and naturally.  This combination will balance your blood sugar which is important for reducing cravings, lowering inflammation and stimulating fat loss. more "real foods" (foods in their whole form) you can incorporate into your personalized diet the better. 


Take time to relax and rejuvenate.  The holidays are usually a very busy, stressful time of year for everyone, so one of the most important things you can do for your body to detox is to take more time for self-care after the season.  It doesn't have to be anything big: one idea is to treat yourself to a long epsom salt bath or a nice cup of dandelion tea (which is detoxifying for the liver).  You can follow this by dry brushing, which invigorates the lymphatic system and flushes toxins out of your body through the act of stimulation. 


Work with a certified Health Coach. Sometimes it's hard to make healthy changes without knowing where to begin, or without anyone holding you accountable, which is why certified Health Coaches like me can help you to realize results you couldn't achieve on your own.


Along those lines...




Since I am not running my usual group 30-Day Sugar Detox Program this year due to my own life and career changes, I am offering a special 1:1 30-Day Detox Accountability Package to help you achieve them!


Do you have the best intentions for following through with healthy eating and healthy lifestyle habits when you’re making your New Year’s Resolutions, but fail a few days or weeks into it?  You’re not alone!  Statistics say that 95 percent of people fail at diets, so you can increase your odds by working with an experienced Integrative Nutrition Health Coach like me to provide the extra accountability and support you need.


To help you overcome those dismal odds, I’m opening up 5 limited spots for highly motivated people to work with me 1:1 on a 30-Day Detox Accountability Health Coaching Package so you’ll finally be on the right track to making your healthy intentions stick. Research says it only takes 21 days to form a positive habit, so this is your opportunity to jump start the New Year healthier than ever before! 


What the 30-Day Detox Accountability Package includes:


-        Initial 60-minute client intake call to discuss your health history and goals


-        4 – 45-minute 1:1 health coaching calls


-        Unlimited access via to your expert Health Coach via email and text messaging to answer your questions and for additional accountability and support for 30 days


-        Healthy recipes, meal plan suggestions, expert tips and advice as well as resources, articles and product recommendations and discounts to further support your custom goals (as applicable)


-        Institute for Integrative Nutrition ebook “Feeding Your Hunger for Health & Happiness,” written by IIN’s founder and director, Joshua Rosenthal


This total package is valued at over $500, but for January 2018 this special package offer is available to you for only $199!


To apply, email beth@myhealthytransitions with your interest, why you are motivated to make a positive change to your diet and lifestyle, your specific health conditions or concerns and your health goals. The deadline to apply is Friday, January 5th. 


If you’re ready to make a positive change to your diet and health in 2018, I look forward to working with you!

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Don't let Thanksgiving derail your healthy diet this year!

Will Thanksgiving Derail Your Healthy Diet This Year?

It's almost Thanksgiving and I bet you're already thinking about your holiday meal!  Some of you may be looking forward to it, and maybe some of you aren't because of the stress and temptations.  Eating healthy on Thanksgiving (and around the holidays in general) can be a challenge for many people; otherwise there wouldn't be the issue of weight gain around this time of year.  I am not one to focus mostly on weight by any means, but it is very important to me that you feel good and that is shifting your mindset from being "off and on" the sugar rollercoaster and "diets" and to thinking about your nutrition in terms of an ongoing healthy lifestyle vs. a short-term fix. 

It takes practice, even for me in many areas of my life, but together we can support each other to treat ourselves well.  That's why I compiled an amazing list of healthy Thanksgiving recipes that can be perfect for the holidays or the entire winter season!  Check those out on the MyHealthyTransitions Health Coaching website Newsletter archives HERE!

If you are cooking, I hope you'll consider swapping out one of these recipes as a makeover for another dish.  Thrive Market has a page of lower cost options that will help you save money on ingredients.  

If you want to really RELAX and SIMPLIFY your holiday, I have a great Paleo AIP option from one of my partners, Paleo on the Go, which will make your healthy Thanksgiving menu a breeze (everything but the bird)!

Let me know if you do make anything from these menu ideas and how it was received by your guests (most times people can't even tell it's "healthy"!) (P.S.  Check out the green bean casserole recipe from Empowered Sustenance and you'll see all the chemicals and "fake" ingredients that are in cream of mushroom soup - eek!)

Finally, if you're not cooking or hosting the meal, here are some tips that can still get you through the day (and season) without too much damage.  

Remember, this is only one day, so enjoy yourself and the company you're thankful for, because that is what is most important in life after all.  Make happy memories.  

Have a happy holiday!

Beth's Healthy Holiday Tips:

Plan ahead
You've heard it a million times before, but there is a reason why it's one of the most common tips when it comes to diet and nutrition and sticking with your goals. If you're cooking, then you can plan a healthy menu from the recipes below.  If you're a guest, ask ahead if there is a dish you can bring (preferably a side so you can be sure you'll have a vegetable that isn't covered in cheese or marshmallows) and that way you can fill up on turkey or ham (or protein) and vegetables and then have a small portion of one dish that doesn't fit within your "everyday" eating plan.  Setting those limits in advance can help you to feel more in control and you'll still feel like you can partake in a dish you really enjoy and it will be worth the splurge because it was a conscious choice on your part.

Reduce stress
Believe it or not, stress can contribute more to weight loss resistance, inflammation and cravings than most people realize (or care to acknowledge because it's viewed as "normal").  I know it's not easy, but if you can take a step back to breathe and manage your internal stress response if you're feeling overwhelmed.  Be sure to prioritize sleep and get in some light activity and fresh air like walking around the holidays and I'm sure you'll feel much better and be able to make better choices when it comes to your diet.  Also, a good quality soil-based probiotic can really support healthy immune function, a healthy gut and cravings for sugary foods which can be affected by constant stress especially this time of year (I recommend this one).

Don't worry about others 
I often find my clients are more concerned about all the other people in their life rather than focusing on themselves.  What I'm saying here is that you simply can't worry about what others are eating or the choices they make regarding their nutrition.  The only person you can control is YOU and this is where you need to start.  Also, if people give you a hard time for wanting to make choices that best serve your body; you don't have to defend yourself as to why.  Sometimes it takes people a while to get used to change, especially if you used to be someone who indulged in anything at the sake of your feeling your best...but trust me, if you don't make a big deal about it, soon they won't either.  If they are truly interested in following your healthy lead, you can share with them some of the things you learned while we've worked together, or you can invite them to join in on one of my upcoming programs or the MyHealthyTransitions Health Coaching Facebook community for that extra accountability, healthy inspiration and support.

Now that you’re prepared to have a healthy holiday, let me know your strategies and how you make out!

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