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.
Semaglutide helps to curb appetite and gain control over cravings to aid weight loss.
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.
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.
Meal Prep Recipe Packet: 3 Recipes to Support Weight-loss Goals with Turkey Leftovers
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.
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.
