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A Healthier, yet Appetizing Approach to Thanksgiving

With holidays, comes food, and with food, often comes stress. Especially if you’ve been working on implementing and maintaining healthy habits in your life, it can feel daunting knowing temptations are soon to be around every corner. Not to worry though, because we’ve got you covered with some ways you can avoid the gobble on full throttle, while still enjoying the holiday, company, and, of course, the food.

Healthy Swaps for Traditional Thanksgiving Recipes

Mashed Potatoes

Swap: Use mashed cauliflower or a blend of cauliflower and potatoes.

Benefits: This alternative is lower in carbohydrates and calories to support your weight-loss goals. Plus, it maintains a creamy texture that is still satisfying.

Stuffing

Swap: Replace traditional bread with whole-grain bread.

Benefits: Whole grains provide more fiber which helps with blood sugar balance, digestion, heart health, and a healthier gut microbiome balance.

Gravy

Swaps: Use low-sodium broth or bone broth and pureed vegetables, like carrots and/or celery, as a thickening agent instead of flour.

Benefits: Low sodium broth cuts down on sodium for those who need to watch their sodium content. Bone broth adds protein and extra nutrients including calcium, magnesium, potassium, phosphorus (supports bone health and blood pressure), collagen and gelatin (good for joints, hair, skin, nails and digestion), glutamine (an amino acid that may support immunity and a healthy inflammation response), and electrolytes (support hydration). Pureed vegetables add vitamins and minerals over refined carbohydrates found in flour.

Cranberry Sauce

Swap: Make homemade cranberry sauce, sweetened with honey or maple syrup, rather than using canned versions that are packed with processed sugar.

Benefits: Natural sweeteners such as maple syrup and honey provide more nutrients and reduce refined sugar intake. You can also control the amount of natural sugar you add, helping to save calories and get more nutrients.

Sweet Potato Casserole

Swap: Swap out or cut back on the amount of marshmallows. Top the sweet potatoes with toasted nuts like pecan or walnuts, a sprinkle of cinnamon and/or nutmeg, or a combination of oats, nuts, honey pure vanilla extract, and cinnamon for a crunchy, naturally sweetened topping.

Benefits: Nuts add healthy fats and fiber. Oats add fiber and nutrients. Honey and vanilla extract add sweetness while cutting down on added sugars and cinnamon helps with blood sugar control. These swaps can help keep you feeling satisfied longer.

Green Bean Casserole

Swap: Make a lighter version by using fresh green beans over canned. Replace cream of mushroom soup with a homemade version of low-fat milk or unsweetened almond milk with sauteed mushrooms and thicken with whole-wheat flour for creaminess. Top it with homemade, baked, or air-fried onions and combine with panko breadcrumbs and seasonings.

Benefits: These swaps drastically reduce calories and fat without sacrificing flavor or texture.

Pumpkin Pie

Swap: Use pure-canned or fresh pumpkin puree over pumpkin pie filling for more nutrients and fiber without added sugar. Use low-fat or unsweetened non-dairy milk over full-fat milk or heavy cream. Use whole-wheat flour or arrowroot powder to thicken the milk if needed.

Benefits: Pure pumpkin puree is nutrient dense with potassium, magnesium and vitamins A,C, E and K. Pumpkin puree is a great source of soluble and insoluble fiber and 1 cup has grams of fiber. Using a lower-fat or non-dairy milk saves fat and calories. This makes the pie lighter while keeping it rich in flavor and nutrients.

Macaroni and Cheese

Swap: Use fiber-rich pasta such as chickpea pasta over white flour pasta. Swap ½ of the cheese for low-fat cheeses.

Benefits: Whole grain and legumes-based pasta is higher in fiber and protein, making it more nutritious without compromising on comfort. Lower-fat cheese will save fat and calories.

Roasted Turkey

Swap: Skip the butter basting and use herbs, olive oil, and lemon juice for flavor.

Benefits: Olive oil and herbs add healthy fats and antioxidants without adding saturated fats.

Dinner Rolls

Swap: Have whole-grain rolls or sourdough bread over white-flour dinner rolls or biscuits.

Benefits: Whole grains provide more fiber, helping with satiety and digestion. Sourdough bread is fermented, increasing the nutrient profile and making it easier to digest and gut-friendly. It also has a lower glycemic index, leading to slower sugar absorption and better blood glucose control.

There are plenty of ways to make your Thanksgiving dinner support your health goals, but remember to enjoy and not stress too much over food.
There are plenty of ways to make your Thanksgiving dinner support your health goals, but remember to enjoy and not stress too much over food.

Tips for a Healthy Thanksgiving to Keep You on Track with Your Goals

Plan for the Feast

Don’t Skip Meals – Skipping breakfast or lunch to “save room” for dinner can leave you too hungry. Arriving starved often leads to overeating. Eat balanced meals before the big event!
Hydrate, Hydrate, Hydrate – Start early in the day and sip water between bites at dinner.
Bring a Healthy Dish to Share – Make sure there’s something you feel good about having on your plate.
Pick & Choose Favorites – Eyeing that once-a-year family recipe? Decide on those special dishes and balance the rest with lighter sides.
Game Plan for Each Course – Know what you’ll enjoy for appetizers, the main course, and dessert. Are you waiting a while between courses? Pick your must-haves and savor them!
Portion Out Leftovers – Grab a small portion to enjoy later or freeze some for the week to avoid going overboard.

Smart Portion Control

Plate Like a Pro – Aim for ¼ protein, ½ veggies, and ¼ for a special carb side (or a few small tastes of your favorites) on your plate.
Hit Pause on Seconds – Wait 15 minutes before refilling your plate. Check in with yourself and ask, “Are you really still hungry?”
Split Dessert – Share that slice of pie with a friend or family member for a satisfying treat without overdoing it.

Mindful Munching

Slow Your Roll – Savor each bite and take breaks to chat, sip water, and enjoy the moment.
Choose Your Seat Wisely – Sit at a table, not in front of the TV or standing by the kitchen. Putting your phone down helps you enjoy the food and company.
Make it Colorful – Create a beautiful plate, full of different colors and textures, for variety and flavor.
Listen to Your Body – Check in with hunger and fullness cues. Enjoy what’s on your plate without feeling stuffed.
Practice Gratitude – Reflect on what you’re thankful for. This can create positive energy and help you savor the experience.
Let Go of “All or Nothing” Thinking –

Stay Active with Fun Activities

Turkey Trot or Walk – Start the day with some fresh air!
Help Out – Pitch in with cooking or clean-up. This keeps you moving and engaged.
Volunteer – Help at a soup kitchen, food bank, or bring donations to a local pantry.
After-Meal Stroll – Enjoy the cool, fall air on a walk after dinner. This can also help your body better digest food.
Game Time Fun – Get competitive with family games like cornhole, flag football, or charades between courses.

Be mindful during your Thanksgiving meal. Take your time eating and savor each bite.
Be mindful during your Thanksgiving meal. Take your time eating and savor each bite.

Meal Prep Recipe Packet: 3 Recipes to Support Weight-loss Goals with Turkey Leftovers

https://docs.google.com/document/d/1m_tlH6txBYDP6RhGOY7iJCL_4KZgxq3JVXtDPxXtV-A/edit?tab=t.0#heading=h.4dzbwq359ive

Meal Prep with Leftovers:
Turkey and Vegetable Wild Rice Soup
Turkey Gobbler Wrap (copycat of popular Trader Joe’s holiday wrap)
Turkey-Stuffed Peppers

Gratitude Reflection Activity for Your Weight-Loss Journey

Motivation:

What motivated you to start your weight-loss journey?

______________________________________________________________________________________________

List 3 goals you want to achieve through weight loss.

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

What emotions or feelings do you associate with these goals?

______________________________________________________________________________________________

_____________________

Gifts of Weight Loss

How has losing weight positively impacted your physical health?

_____________________________________________________________________________________________

What changes have you noticed in your mental or emotional well being?

_____________________________________________________________________________________________

In what ways has weight loss improved your daily life?

______________________________________________________________________________________________

What new opportunities or experiences have you been able to enjoy as a result of weight loss?

______________________________________________________________________________________________

Reflection

What do you appreciate most about your journey so far? _______________________________________________________

How can you continue to stay motivated moving forward? ______________________________________________________

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How to Build Mental Health Breaks into a Busy Day

It’s easy to fall into the trap of constantly running on empty. With work deadlines, family responsibilities, social obligations, and the never-ending to-do lists, it can feel like there’s no time to pause and recharge. However, ignoring your mental health in the name of productivity is a recipe for burnout. Just as your body needs physical rest, your mind needs breaks to function at its best.

The good news is building mental health breaks into your day doesn’t mean you need hours of free time or complicated wellness routines. You can make small, intentional changes that can have a huge impact on your mental and emotional well-being. Here’s how to build mental health breaks into even the busiest of schedules.

1. Prioritize Self-Care—Even in Small Moments

The first step in integrating mental health breaks into a busy day is to recognize that your well-being matters. It’s easy to feel like self-care can wait until after the big project is done or when you have a free hour to indulge in a spa day. True self-care, though, is about incorporating small moments of rest throughout your day, not just occasional luxurious breaks.

Simple self-care practices to try:
– Deep Breathing: Take 2-3 minutes to do deep breathing exercises whenever you feel stressed. Try a technique like box breathing (inhale for 4 counts, hold for 4, exhale for 4, and hold for 4).
– Stretching: A quick stretch can alleviate tension and help you focus. Stretching for just 5 minutes can relieve stiffness and reset your body after long periods of sitting.
– Mindful Eating: Try to make mealtimes an intentional break. Rather than eating while working or scrolling through your phone, take a few minutes to savor each bite. It can help ground you and provide a mental reset.

Tip: Schedule these small self-care practices into your day, much like you would an appointment. Set reminders on your phone to check in with your body and mind.

2. Micro-Breaks for Mental Clarity

When you’re deep into a task or project, it’s easy to lose track of time. However, without periodic mental resets, productivity can actually decrease. Studies show that taking short breaks throughout the day helps improve focus and prevents burnout.

A micro-break is a quick break that lasts anywhere from 30 seconds to 5 minutes. You can fit them in between meetings, while waiting for your coffee to brew, or during a lull in your work. The key is to stop thinking about your work and engage in something different—something that refreshes your mind.

Examples of micro-breaks:
– Close your eyes and breathe deeply: This is a super simple technique that can immediately reduce stress and refocus your mind.
– Take a quick walk: If possible, step outside for a few minutes, get some fresh air, and stretch your legs. The change of scenery will do wonders for your mood.
– Listen to music or a podcast: Put on a song that makes you feel relaxed or energized for a few minutes. Alternatively, listen to a short podcast episode that takes your mind off work.
– Do a mental reset: Take a few minutes to step away from the task at hand and mentally focus on something unrelated. You might visualize a peaceful place or try a guided meditation.

Tip: Use a timer to remind yourself to take these mini-breaks. The Pomodoro Technique, for example, encourages 25 minutes of focused work followed by a 5-minute break for maintaining mental clarity.

Your mind is always there as a resource to use as a calming source. Taking some deep breaths, reconnecting to yourself, and focusing on a calming place or mantra can give you a moment of peace or clarity.

3. Mindfulness and Meditation

Mindfulness doesn’t always have to mean sitting cross-legged on the floor with your eyes closed for 30 minutes. It’s about being present in the moment and creating space for mental clarity. Even on the busiest days, you can practice mindfulness for a few minutes to help reduce stress and boost mental health.

Quick mindfulness practices:
– Mindful Breathing: Focus on your breath for just 1-2 minutes. Pay attention to the sensation of air entering and leaving your lungs. This simple practice can lower anxiety and calm your mind.
– Body Scan: Take a moment to check in with your body. Notice any areas of tension and then consciously release them. A body scan can help you identify stress before it builds up.
– Five Senses Exercise: Pause and take in your environment. What do you see, hear, smell, taste, and feel? Engaging all five senses grounds you in the present moment, rather than feeling overwhelmed.

Tip: Some mindfulness apps offer guided mental exercises that can be done in just a few minutes. You don’t need a lot of time to see benefits.

4. Create Buffer Zones Between Tasks

One of the most exhausting parts of a busy day is the transition between tasks. Moving from one responsibility to another without any pause can create mental fatigue. That’s why creating buffer zones between activities is key to maintaining mental health.

These “buffer zones” are short intervals of time where you intentionally slow down and reset before jumping into your next task.

How to create buffer zones:
– Take a short walk between meetings: If you’re working from home or the office, step outside or walk around the block before/after meetings to reset your energy.
– Do a quick mindfulness exercise: Before moving on to a new task, take 30 seconds to close your eyes and reset. Simply breathing deeply or doing a mini-meditation can refresh your mind.
– Set a clear end point for each task: Before moving on, take a moment to mentally close the chapter on the task you just completed. This helps you transition into the next one with a fresh mindset.

Tip: Use your calendar to intentionally schedule “buffer times” between tasks or meetings. Treat them as important as any meeting or deadline.

5. Move Your Body

Exercise is one of the most effective ways to combat stress and improve mental health. Regular physical activity increases endorphins (the brain’s “feel-good” hormones), reduces stress, and improves sleep. On busy days, finding time for a full workout can feel like a challenge. That’s why it’s essential to build movement into your day in small ways.

Quick ways to get moving:
– Take the stairs instead of the elevator.
– Stretch or do yoga for 5-10 minutes between work tasks.
– Do a “deskercise”: Try seated leg raises, arm circles, or chair squats to get your blood flowing.
– Walk during phone calls: If you’re on a call and don’t need to be on video, walk around while you talk. It’s a great way to sneak in steps without interrupting your work.

Tip: Set a reminder every 1-2 hours to stand up, stretch, or walk. It’s easy to get absorbed in your work, but your mind and body will thank you for moving.

Never underestimate a quick walk. This not only gets your body moving, but if you’re able to take it outside, you can get some fresh air, as well.

6. Engage in a Creative Activity

When we think of breaks, we often imagine doing nothing. However, sometimes, doing something creative or engaging can refresh our minds more than simply zoning out.

Engaging in a creative activity helps you break free from the monotony of the workday, which in turn can improve focus and productivity.

Creative activities to try:
– Doodle or draw: Even if you’re not an artist, doodling can be a great way to relax and reset.
– Write in a journal: Spend a few minutes jotting down your thoughts or reflecting on your day. Journaling can help clear your mind and manage stress.
– Play an instrument: If you’re musically inclined, a few minutes of playing music can help you reconnect with yourself and release tension.
– Do a puzzle: Engage your brain in something different by working on a puzzle for a few minutes.

Tip: Keep your creative tools nearby (like a notebook, sketchpad, or puzzle app) so you can easily tap into these activities during breaks.

7. Set Boundaries Around Work and Social Media

With technology always at our fingertips, it’s easy to feel like we need to be “always on.” Constantly checking emails, social media, or responding to messages can feel overwhelming. Setting clear boundaries around work and social media use is essential for maintaining mental health.

Ways to set boundaries:
– Turn off notifications: Silence unnecessary notifications so you’re not constantly interrupted during your breaks.
– Designate work-free zones: Set specific times or places where you won’t check emails or work-related messages, such as during meals or right before bed.
– Limit social media time: Set a timer for how long you’ll spend on social media or use an app to keep your screen time in check.

Tip: Use the “Do Not Disturb” mode on your phone during breaks or outside of working hours to give your mind the space it needs to relax.

Conclusion

Building mental health breaks into your day isn’t just a luxury—it’s a necessity. Taking time to pause, reset, and engage in mindful practices can help you stay grounded, improve your productivity, and prevent burnout. Whether it’s through short micro-breaks, movement, mindfulness, or creative outlets, there are many ways to integrate mental health breaks into your routine, no matter how busy your day is.

Start small, be intentional, and remember that taking care of your mental health will ultimately help you perform better in every area of your life. So, give yourself permission to take those breaks. Your mind and body will thank you.

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5-Day Menu Plan for Weight Loss: Balanced Macros with Over 100 grams of Protein per Day

It can be difficult to come up with meals that are healthy, nutritious, and delicious, let alone find the time to purchase food for and prepare these meals. That’s why having a menu plan can be such a great tool to get your nutrition right when your schedule’s tight. Enjoy this five-day menu plan made to encourage weight loss and balance macronutrients!

Day 1

Breakfast: Egg and Avocado Toast with a side of Berries

  • 3 scrambled eggs
  • 1 slice whole-grain toast with ¼ avocado
  • 1 cup mixed berries

Lunch: Grilled Chicken Salad with Tortilla Chips and Salsa

  • 3 oz grilled chicken salad with lettuce greens, cherry tomatoes, cucumbers, 1 tbsp olive oil, and a squeeze of lemon
  • 1 whole grain tortilla toasted and cut into tortilla chips with 1 cup salsa

Snack: Apple dipped in Peanut Butter

  • 1 medium apple
  • 2 tbsp peanut butter

Dinner: Salmon over Quinoa with Broccoli

  • 4 oz salmon, baked or air fried
  • 1 cup quinoa
  • 1 cup steamed broccoli

Snack: Greek Yogurt with a Drizzle of Honey

  • ½ cup low-fat Greek yogurt
  • 1 tsp honey

Day 2

Breakfast: Overnight Protein Oats

Add all ingredients except the banana to a container with a lid. Shake and refrigerate overnight. Add banana before eating.

  • ½ cup rolled oats cooked with 1 cup almond milk
  • 1 scoop protein powder (20-30 grams)
  • 1 tbsp chia seeds
  • 1 small banana

Lunch: Turkey Wrap with a Side of Baby Carrots

  • 3 oz turkey breast, whole wheat tortilla, spinach, 1 tbsp hummus
  • 1 cup baby carrots

Snack: Hard-Boiled Egg and Handful of Nuts

  • 1 hard-boiled egg
  • 1 oz mixed nuts

Dinner: Shrimp Stir-fry

  • 4 oz grilled shrimp
  • 1 cup brown rice
  • 1 cup stir-fry frozen vegetables cooked

Snack: Almond Butter Toast

  • 1 slice whole grain toast with 1 tbsp almond butter
Making a menu plan can help you reach weight-loss goals and balance macros.

Day 3

Breakfast: Spinach Omelet with Side of Toast, Fruit, and Protein Iced Coffee

2 scrambled eggs with spinach

  • 1 slice whole wheat toast with 1 tsp butter
  • ½ grapefruit
  • ½ vanilla protein shake in 1 cup coffee with ice

Lunch: Chicken over a bed of Spinach with side Sweet Potato

  • 4 oz grilled chicken breast
  • 1 cup roasted sweet potato
  • 1 cup spinach

Snack: Pear with Cheese

  • 1 small pear
  • 1 oz cheddar cheese

Dinner: Baked Sole over Cauliflower Rice and a Side of Zucchini

  • 5 oz filet of sole
  • 1 cup cauliflower rice seasoned
  • 1 cup roasted zucchini

Snack: Cottage Cheese with Ground Flax Seed

  • ½ cup cottage cheese with 1 tbsp flax seeds

Day 4

Breakfast: Greek Yogurt Parfait

Layer ½ cup yogurt, ½ cup strawberries, ½ almonds, and repeat

  • 1 cup low-fat Greek yogurt with cinnamon
  • 1 cup strawberries
  • 10 almonds crushed

Lunch: Lentil Soup with a Side Salad

  • 1 cup cooked lentils, carrots, celery, onions, and vegetable broth
  • Side salad with 1 tbsp olive oil vinaigrette

Snack: Hard-Boiled Egg and an Orange

  • 1 small orange
  • 1 boiled egg

Dinner: Beef, Pepper, and Onion Bowl over Brown Rice

  • 5 oz lean beef
  • Bell peppers and onions
  • 1 cup cooked brown rice

Snack: Almond Butter Toast

  • 1 slice whole wheat toast
  • 1 tbsp almond butter
Whether you’re unsure where to start or short on time, menu planning can help you fuel your body with the nutrition it needs.

Day 5

Breakfast: Protein and Nutrient-Dense Smoothie

  • 1 scoop of protein powder
  •  ½ banana, 1 cup spinach, 1 tbsp chia seeds, 1 cup unsweetened almond milk

Lunch: Protein Style Turkey Burger in lettuce leaves with tomato onion and pickle 

  • 4 oz grilled turkey burger
  • 2 lettuce leafs, 1 cup sliced tomato, onion, and pickles
  • 1 tbsp olive oil vinaigrette
  • 1 small apple

Snack: Cottage Cheese and Sunflower Seeds

  • ½ cup low-fat cottage cheese with 1 tbsp sunflower seeds

Dinner: Baked Chicken with Baked Potato and Green Beans

  • 4 oz baked chicken breast
  • 1 small baked potato with tsp butter
  • 1 cup steamed broccoli

Snack: Dark Chocolate with a Cup of Tea

  • 1 square dark chocolate
  • 1 cup herbal tea

Grocery List

Proteins:

  • Eggs (7)
  • Chicken breasts (20 oz)
  • Turkey breast slices (3 oz)
  • Turkey patty (4 oz)
  • Lean ground beef (5 oz)
  • Salmon (4 oz)
  • Shrimp (4 oz)
  • Filet of sole (5 oz)
  • Low-fat Greek yogurt (1 ½ cups)
  • Cottage cheese (1 cup)
  • Protein powder (3 scoops)

Carbohydrates:

  • Whole grain bread (1 loaf)
  • Whole grain tortillas (1 pack)
  • Rolled oats (½ cup)
  • Quinoa (1 cup)
  • Brown rice (2 cups)
  • Sweet potatoes (1)
  • Lentils (1 cup dry)

Fruits & Vegetables:

  • Romaine lettuce (1 bag)
  • Baby spinach (1 bag)
  • Mixed berries (1 cup)
  • Strawberries (1 cup)
  • Apples (2)
  • Bananas (2)
  • Grapefruit (½)
  • Pears (1)
  • Oranges (1)
  • Lemon (1)
  • Avocado (1)
  • Baby Carrots (1 small bag)
  • Zucchini (1)
  • Cauliflower Rice (1 cup)
  • Broccoli (2 cups)
  • Stir fry frozen vegetables (1 cup)
  • Bell peppers (2)
  • Cucumbers (2)
  • Cherry tomatoes (1 pint)
  • Celery (1 stalk)
  • Onions (2)
  • Carrots (2)

Dairy & Fats:

  • Cheddar cheese (1 oz)
  • Almond butter (2 tbsp)
  • Peanut butter (2 tbsp)
  • Chia seeds (2 tbsp)
  • Flaxseeds (1 tbsp)
  • Olive oil (1 bottle)
  • Butter (small amount)
  • Almonds (10)
  • Mixed nuts (1 oz)
  • Dark chocolate (1 square)
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ShedRx Coach Tells why Health Coaching and Weight Loss are the Perfect Pair

Coach Kory

Hello there! I’m Kory Morse, one of the ShedRx health coaches and head of member education. I reside in sunny San Diego. My background includes a Master of Science degree in Integrative and Functional Nutrition, complemented by an undergraduate education in health and wellness. I became a certified holistic health and life coach in 2019 and have been working as a coach in the weight-loss field since!

I am passionate about crafting innovative, nutritious recipes and engaging in conversations about all things related to health. I firmly believe that every individual has the potential to achieve optimal health. As a coach, I am here to support and guide individuals on their journeys. My mission is to make health accessible and meaningful to each person I work with. I am a firm believer in others’ abilities to succeed and thrive in their wellness goals.

The Benefits of Working with a ShedRx Health Coach

Working with a health coaching program can lead to transformative results that go beyond just losing weight, using the GLP-1 medication, or getting fit. ShedRx takes a holistic approach to wellness, addressing each person’s mind, body, and lifestyle to help them achieve sustainable, long-term success. From positive mental changes and improved biometrics to a newfound sense of food freedom and unexpected personal growth, the benefits of health coaching are vast and lasting.

One of the greatest advantages of working with a health coach is the mental transformation that can be experienced. Many people enter a program feeling discouraged, especially if they’ve struggled with their health in the past. Health coaches facilitate change, but also offer guidance, accountability, and encouragement. This can allow coaches to meet the individual where they are and help take them where they want to go.

Over time, resilience and self-compassion are often developed, providing space for challenges to be viewed as opportunities rather than setbacks. This mental shift often spills into other areas of life, boosting self-esteem, improving relationships, and enhancing overall sense of well-being.

Another key benefit of health coaching is the improvement of important biometrics like weight, blood pressure, cholesterol, and blood sugar. These numbers offer tangible proof of progress and can be incredibly motivating.

For example, someone entering a program with high cholesterol or pre-diabetes might watch their levels normalize through sustainable lifestyle changes. These improvements not only reduce the risk of chronic diseases, but also lead to a better quality of life. Seeing these positive changes reinforces that personal efforts are paying off in measurable, life-changing ways.

One of the most liberating aspects of health coaching is the development of food freedom. Many people come into coaching with a history of dieting and restrictive eating, which often leads to cycles of deprivation and overindulgence.

Health coaches guide others on how to break free from these cycles through development of a healthier, more balanced relationship with food. Instead of focusing on what someone “can’t” eat, coaches emphasize balance, moderation, and mindful eating. We teach how to recognize hunger cues, manage emotional eating, and enjoy all types of food without guilt. This new approach to eating allows for confidence in making nourishing food choices confidently while still achieving your health goals.

Many people begin a health coaching program to lose weight or improve fitness, but the success they achieve often goes far beyond what they initially expected. Clients frequently report improved energy levels, better sleep, reduced stress, and enhanced mental clarity. For some, the most significant win is a newfound self-worth and balance.

Health coaching equips individuals with valuable skills that apply to all areas of life like time management, setting boundaries, sleep, and stress management. These skills can improve work performance, relationships, and overall sense of fulfillment. The holistic nature of health coaching ensures that each person finds success in ways they may not have anticipated, leading to a happier, healthier life.

Working with a health coach offers so much more than just improved fitness, being thinner, or better biometrics. It provides a path to lasting mental and emotional growth, food freedom, and holistic success that can transform every aspect of life.

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Tips to Go Grocery Shopping While on Semaglutide

You walk into your local grocery store with a plan to make healthier choices, only to be met with aisle after aisle of tempting snacks and processed foods. It’s a common scenario for many, especially when you’re on a weight-loss journey with Semaglutide. The challenges of grocery shopping can feel overwhelming, but with the right strategies, you can navigate the store confidently, filling your cart with nutritious foods that support your goals.

Whether you’re just starting Semaglutide or have been on it for a while, grocery shopping doesn’t have to be a stressful task. By understanding how to make smart choices, you can create a diet that complements your weight-loss medication and promotes lasting success. In this article, we’ll explore practical tips to help you grocery shop effectively while on Semaglutide, ensuring that your pantry is stocked with foods that align with your health goals.

1. Start with a Meal Plan

Meal planning is your first step to success when grocery shopping while on Semaglutide. By planning your meals ahead of time, you can create a shopping list that focuses on the foods you need, reducing the temptation to buy unhealthy items. Begin by outlining your meals for the week, including breakfast, lunch, dinner, and snacks. Consider incorporating foods that are low in calories but high in nutrients, such as lean proteins, fresh vegetables, and whole grains.

2. Shop the Perimeter of the Store

The outer edges of grocery stores typically house fresh produce, dairy, meat, and seafood – all of which are essential for a balanced diet on Semaglutide. When you start your shopping trip, begin with the fresh produce section. Load up on a variety of colorful fruits and vegetables which are rich in vitamins, minerals, and fiber. Next, head to the dairy and meat sections to select lean proteins such as chicken breast, turkey, and low-fat yogurt. By shopping the perimeter, you’re more likely to fill your cart with nutritious foods.

3. Read Nutrition Labels Carefully

Many products that appear healthy at first glance may contain hidden sugars, unhealthy fats, or excessive calories. When choosing packaged foods, take the time to read the nutrition labels and ingredient lists. Look for items that are low in added sugars and sodium and opt for products with a short list of recognizable ingredients. Pay attention to serving sizes, as some products may appear low in calories but contain multiple servings. This is especially important for maintaining portion control which is crucial when on Semaglutide.

4. Choose High-Protein Foods

Protein plays a vital role in any weight-loss diet, particularly when you’re taking Semaglutide. High-protein foods help keep you full and satisfied, reducing the likelihood of overeating. When grocery shopping, prioritize lean sources of protein, such as chicken, turkey, fish, and eggs, and plant-based proteins, like tofu and legumes. Consider adding ShedRx’s Shed Protein to your shopping list as well. Available in both whey and vegan options, this supplement can help you meet your protein needs, whether as part of a meal or as a post-workout shake.

Grocery shopping can feel daunting when trying to reach weight-loss goals. Tips like having a plan and eating before you shop can help you reach your goals and feel confident doing it.

5. Opt for Whole Grains

Whole grains are a nutritious addition to your diet while on Semaglutide, providing fiber, vitamins, and minerals that support overall health. Unlike refined grains, which are stripped of many nutrients during processing, whole grains retain their natural goodness. Foods like brown rice, quinoa, oats, and whole wheat bread can help you stay full longer. Incorporating whole grains into your meals can stabilize blood sugar levels, improve digestion, and keep you satisfied throughout the day. This is particularly beneficial when managing your diet on Semaglutide.

6. Avoid Processed Foods

Processed foods are often loaded with unhealthy ingredients like added sugars, unhealthy fats, and artificial additives. These foods can derail your weight-loss efforts by providing empty calories that don’t support your nutritional needs. When grocery shopping on Semaglutide, it’s important to steer clear of processed items such as sugary cereals, snack cakes, and frozen meals. Instead, focus on whole, unprocessed foods that are naturally nutrient-dense. Remember, the fewer ingredients a food has, the better it is for your body.

7. Incorporate Healthy Fats

While fat has often been demonized in weight-loss diets, it’s important to remember that not all fats are created equal. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are essential for your body’s functioning. When grocery shopping, look for sources of unsaturated fats, such as nuts and seeds, and avoid trans fats, which are often found in processed foods. Incorporating healthy fats into your meals can improve heart health, support brain function, and help you maintain a balanced diet.

8. Stock Up on Fresh Produce

Fresh fruits and vegetables are a cornerstone of any healthy diet and they’re especially important when you’re taking Semaglutide. These foods are low in calories, but packed with nutrients like vitamins, minerals, and antioxidants. Plus, their high fiber content helps keep you full and supports digestive health. When shopping, aim to fill at least half of your cart with fresh produce. Choose a variety of colors to ensure you’re getting a range of nutrients and don’t be afraid to try new vegetables or fruits that you haven’t had before.

9. Be Mindful of Portion Sizes

Portion control is a critical aspect of successful weight loss, especially when taking Semaglutide, which can help regulate appetite. However, even healthy foods can contribute to weight gain if eaten in large quantities. When grocery shopping, consider purchasing portion-controlled items or using smaller containers at home to help manage your servings. Look for single-serving packs of snacks or pre-portion your meals and snacks when you get home from the store. By being mindful of portion sizes, you can enjoy a variety of foods without overeating.

When grocery shopping, make sure to looks for protein and whole foods.

10. Choose Low-Sugar Options

Sugar can be a major obstacle to weight loss, especially the added sugars found in many processed foods. High sugar intake can lead to weight gain, insulin resistance, and other health issues. When grocery shopping, it’s important to choose low-sugar options to support your weight-loss efforts on Semaglutide. Check labels for added sugars which can be hidden under names like high-fructose corn syrup, cane sugar, and agave nectar. Instead, opt for foods with little to no added sugars such as plain yogurt, unsweetened almond milk, and whole fruits.

11. Don’t Shop on an Empty Stomach

One of the most effective tips for grocery shopping on Semaglutide – or any weight-loss journey – is to avoid shopping on an empty stomach. When you’re hungry, you’re more likely to make impulsive choices, reaching for high-calorie, unhealthy foods that can derail your progress. Before heading to the store, have a small, protein-rich snack, such as a handful of nuts or a piece of fruit. This will help curb your appetite and allow you to make more rational decisions as you shop.

12. Bring a Shopping List

A shopping list is your best friend when it comes to staying focused and avoiding unhealthy temptations at the grocery store. Before you head out, take the time to write down everything you need based on your meal plan and nutritional goals. Having a list will help you navigate the store more efficiently and reduce the likelihood of impulse buys. Be sure to include items essential for your Semaglutide diet, such as lean proteins, fresh produce, whole grains, and healthy fats.

13. Shop During Off-Peak Hours

Grocery shopping during off-peak hours can make the experience less stressful and help you stay focused on your goals. When the store is less crowded, you’ll have more time to read labels, compare products, and make thoughtful choices. Try shopping early in the morning or late in the evening when the store is quieter. This can help you avoid distractions and make it easier to stick to your shopping list. Additionally, you’ll likely spend less time in the store, reducing the chances of making impulsive purchases.

14. Reward Yourself with Healthy Choices

Rewarding yourself with healthy choices is a great way to stay motivated on your weight-loss journey with Semaglutide. After a successful grocery shopping trip, treat yourself to a small indulgence that aligns with your health goals. This could be a new type of fruit, a high-quality piece of dark chocolate, or a gourmet tea. By associating healthy shopping habits with positive rewards, you’ll be more likely to stick to your plan and continue making progress toward your weight-loss goals. Remember, the key to success is consistency.

Grocery shopping while on Semaglutide doesn’t have to be a challenge. By following these tips, you can navigate the store with confidence, making choices that support your weight-loss journey and overall health. From planning your meals and reading labels to choosing nutritious foods and being mindful of portion sizes, these strategies will help you stay on track and achieve lasting success. And remember, if you want additional support to lose weight while on Semaglutide, schedule a telehealth consultation with ShedRx.

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Top 10 Foods That Boost Metabolism Naturally

If you’ve ever felt like your weight-loss attempts were stalling despite your best efforts, you’re not alone. Many people struggle to lose those extra pounds, even when they’re following a diet and exercise plan. One potential reason for this plateau is that your metabolism, the process by which your body converts what you eat and drink into energy, may be running slower than optimal. Luckily, there are natural ways to boost your metabolism, making your body more efficient at burning calories, even while you’re at rest.

In this article, we’ll explore ten foods that can naturally enhance your metabolism. By incorporating these metabolism-boosting foods into your diet, you can help your body burn more calories and support your weight-loss goals. These foods are not only nutritious, but also provide specific benefits that encourage a healthy metabolism. Let’s dive into the top ten foods that can help rev up your metabolism and get you closer to your weight-loss goals.

1. Green Tea

Green tea is a well-known natural metabolism booster. It contains a high concentration of antioxidants known as catechins, particularly epigallocatechin gallate (EGCG). These compounds have been shown to increase fat oxidation and improve metabolic rate. Studies suggest that drinking green tea can enhance your body’s ability to burn fat, especially during exercise. Additionally, green tea contains a modest amount of caffeine which can further enhance metabolism by increasing energy expenditure. Regular consumption of green tea, especially when combined with physical activity, can be a powerful tool in your weight-loss journey.

2. Lean Protein

Protein-rich foods such as chicken, turkey, fish, and plant-based options like lentils and tofu play a crucial role in boosting metabolism. The body requires more energy to digest protein compared to fats and carbohydrates, a process known as the thermic effect of food (TEF). This means that eating high-protein foods can increase your metabolic rate by up to 15-30%. Additionally, protein helps in building and maintaining muscle mass which further supports a healthy metabolism. For those on a weight-loss journey, incorporating lean protein into each meal can keep you full longer, reduce cravings, and promote a higher metabolic rate.

3. Chili Peppers

Chili peppers contain capsaicin, a compound that gives them their heat and has been shown to boost metabolism by  increasing the number of calories your body burns. Capsaicin works by enhancing thermogenesis, the process by which your body produces heat, thus burning more calories in the process. Including spicy foods like chili peppers in your diet can also reduce appetite and encourage fat oxidation. For those looking to naturally enhance their metabolism, adding a bit of spice to your meals could make a significant difference. Not only will it add flavor, but it will also contribute to a faster metabolic rate.

Including spicy foods like chili peppers in your diet can also reduce appetite and encourage fat oxidation, helping with your weight-loss journey.

4. Whole Grains

Whole grains such as oats, quinoa, brown rice, and barley are excellent for metabolism support. Unlike refined grains, whole grains contain all parts of the grain which means they are rich in fiber. Fiber is essential for maintaining a healthy metabolism, because it requires more energy to digest, leading to an increase in the thermic effect of food. Additionally, whole grains help regulate blood sugar levels, preventing the spikes and crashes that can slow down metabolism. By choosing whole grains over refined options, you’re providing your body with the necessary fuel to keep your metabolism running smoothly throughout the day.

5. Ginger

Ginger has been used for centuries for its medicinal properties and recent studies have highlighted its potential to boost metabolism. Ginger contains compounds like gingerol and shogaol which have thermogenic properties. These compounds help increase body temperature, enhancing calorie burning. Additionally, ginger can improve digestion and reduce inflammation which are crucial for a healthy metabolism. Adding ginger to your tea, smoothies, or meals is an easy and delicious way to naturally enhance your metabolic rate and support weight loss.

6. Berries

Berries such as blueberries, strawberries, and raspberries are not only delicious, but also packed with nutrients that can boost your metabolism. They are rich in fiber which helps your body burn more calories during digestion. Additionally, berries are loaded with antioxidants that combat oxidative stress, which can slow down metabolism. The natural sugars in berries are released slowly into the bloodstream, preventing insulin spikes that can lead to fat storage. Incorporating a variety of berries into your diet is a tasty and effective way to support a healthy metabolism.

7. Coffee

Coffee is one of the most popular beverages globally and for good reason. It contains caffeine, a natural stimulant that has been shown to increase metabolic rate by 3-11%. Caffeine works by stimulating the central nervous system, enhancing fat breakdown, and boosting energy levels. This increased energy expenditure can help you burn more calories throughout the day. However, it’s essential to consume coffee in moderation and avoid adding excessive sugar or cream, which can negate its metabolism-boosting benefits. For those looking to naturally enhance their metabolism, a cup of black coffee can be a simple addition to their daily routine.

Low in calories, rich in nutrients, and high in fiber, spinach can be a helpful food to include for your weight-loss journey.

8. Spinach

Spinach and other leafy greens like kale and Swiss chard are excellent metabolism-enhancing foods. They are low in calories, but rich in nutrients, including iron, magnesium, and B vitamins, which are essential for energy production and a healthy metabolism. Spinach also contains a high amount of fiber, which helps regulate blood sugar levels and keeps you feeling full, reducing overall calorie intake. The combination of fiber and nutrients makes spinach a powerful ally in supporting a healthy metabolism and promoting weight loss. Adding spinach to salads, smoothies, or as a side dish can provide significant benefits for your metabolic health.

9. Almonds

Almonds are a nutrient-dense food that can support metabolism and weight loss. They are rich in healthy fats, protein, and fiber, all of which contribute to increased satiety and a higher metabolic rate. The magnesium in almonds plays a crucial role in energy production and helps maintain healthy blood sugar levels, preventing the metabolic slowdowns associated with insulin resistance. Additionally, the combination of protein and healthy fats in almonds can boost the thermic effect of food, leading to increased calorie burning. Incorporating a handful of almonds into your daily diet can be a simple and effective way to naturally boost your metabolism.

10. Yogurt

Yogurt, especially Greek yogurt, is an excellent metabolism-boosting food due to its high protein content and probiotics. The protein in yogurt requires more energy to digest which increases your metabolic rate. Probiotics, the beneficial bacteria found in yogurt, help improve gut health, which is essential for a healthy metabolism. A healthy gut can efficiently process nutrients and eliminate waste, leading to better energy production and a faster metabolic rate. When choosing yogurt, opt for plain, unsweetened varieties to avoid added sugars that can hinder your weight-loss efforts. Incorporating yogurt into your diet can help you maintain a healthy metabolism and support your overall well-being.

Incorporating these top 10 metabolism-boosting foods into your daily diet can significantly enhance your body’s ability to burn calories and support weight-loss goals. From the thermogenic effects of chili peppers and ginger to the fiber-rich benefits of whole grains and berries, these foods provide a natural and effective way to rev up your metabolism.

However, for those seeking additional support in their weight-loss journey, medications like Semaglutide or Tirzepatide can offer significant benefits. These medications, available through telehealth consultations with ShedRx, can help you achieve and maintain a healthy weight when combined with a diet rich in metabolism-enhancing foods. Remember, a well-balanced diet, regular exercise, and proper supplementation are key to maintaining a healthy metabolism. By making mindful food choices and incorporating these natural metabolism boosters into your diet, you’ll be on your way to a more efficient, fat-burning body.

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Frequently Asked Questions

ShedRx is a telehealth weight-loss clinic. Our whole goal is to help you reach yours, feeling empowered throughout your entire weight-loss journey. To encourage your health success, we offer weight-loss medications, a personal coaching program, and supplements so you have all the habits you need to not just lose weight, but keep it off for good.
First things first, you’ll set up an Initial Consultation through the patient portal on our website where you’ll meet with one of our licensed providers to discuss your personal goals, health status, and any questions you might have. Then, you’ll get paired up with the proper weight-loss medication that you and the ShedRx healthcare provider feel good about which you’ll commit to for two months. From there, your medication will arrive on your doorstep typically within 5-10 business days.
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