Gift Certificates for the Holidays

Need a last minute gift for someone you care about? Give the gift of health and joy this holiday season. Our gift certificates can be used anytime and we offer a variety of Online Coaching packages as well as Nutritional Coaching packages that never expire.

Get 1 FREE month of coaching when you purchase a 6-month Online Coaching package. Good till 12/25/19.

Our very own coach, Lindsey HIntz is also offering her handmade art work featuring antique Montana farmhouse wood, recycled barbwire and her unique creativity. See more of her work at www.etsy.com/shop/MTgirlcreative

Happy Holidays,

Damian Stoy, founder of Wholistic Running

Nutrition Tips, Recipe & Gift Ideas

This time of year can be challenging when it comes to nutrition and preventing excess weight gain. Here are some tips to eating well and thriving this time of year:

  1. Focus on whole foods which are nutrient dense and relatively low in calories. This means you can eat a large volume yet maintain your weight while gaining energy and feeling better.
  2. Make your own meals. It doesn’t have to be difficult or time consuming! Check out our whole food, plant-based recipe down below.
  3. Make a large quantity so you have leftovers for future meals reducing the temptation to eat unhealthy snack or meals when you’re hungry or in a rush.

Sign up for Nutritional Coaching for 2020. Start the year off right for yourself or the person you love. It’ll change your life and you’ll learn to thrive, reach your goals and gain energy. Gift certificates available and packages can be used at anytime.

Lindsey’s Simple Roasted Vegetables

3 medium sweet potatoes, diced

2 medium beets, diced

1 sweet onion, diced

1 lb brussels sprouts, halved

1 medium head of cauliflower, cut into florets

1 lb fresh baby bella mushrooms, diced

3-5 cloves garlic, chopped

1 T coconut oil

We usually make two pans of this recipe because it goes quick and everyone always has seconds on this.

Preheat your oven to 360 and do your chopping while it’s heating. Then line a baking sheet (or 2) with parchment paper. Spread the cut up veggies evenly in both pans except for the mushrooms. Sprinkle with freshly ground sea salt and pepper to taste.

Add the coconut oil sparingly. Since it’s usually solid at room temperature, it works best to put small chunks in 4-5 places across the pan. Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the coconut oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

The fun thing about this recipe is that you can add whatever vegetables you like best. These are some of our favorite. Not much spice is needed as all of these veggies take on a lot of flavor on their own when roasted.

Lindsey Hintz, M.S. Nutrition for Sports Performance and certified in Plant-Based Nutrition

www.WholiciousLiving.com

Delicious, healthy & easy dinner recipe

For many people, this time of year can be lead to weight gain and low energy. Making simple changes to what you eat makes all the difference and eating healthy is easier and more delicious than you may think.

Try our 5-spice ‘fried’ rice with sweet potatoes recipe: This is a never fail, throw any type of veggies in and it will still turn out great recipe. It works best with cooled, cooked rice and is great for several days of leftovers saving you time and making eating a healthy meal that much easier.

1 medium sweet potato, diced
2 t sesame oilIMG_0126
2 T water, plus more if needed
1/2 yellow onion, diced
1 carrot, chopped
1 c frozen peas
1 c frozen sweet yellow corn
1/4 t Chinese 5-spice powder
1-2 cloves garlic, minced
1 1/2 T tamari or soy sauce (reduced sodium)
1 T roasted red chili paste
4 c cooked short or long-grain brown rice
1 c bitter greens chopped (optional)
1/2 c sliced green onions
1 14 oz package extra firm tofu, diced into 1/2 in chunks (optional, but give it a try. It’s good. We promise. Can also sub in edamame).

Directions:

1. Fill the bottom of a steamer with about 2 inches of water and heat up the water.

2. While waiting for the water to boil, dice the sweet potato and add to steamer. Let steam about 7-8 minutes or until sweet potato is tender.

3. Heat 1 tsp of oil and some water in a large skillet or wok over medium heat.

4. Add yellow onion and carrot and continue to stir fry for another 3 minutes, or until the onions are translucent. Add more water if necessary so contents don’t burn.

5.  Add the 5-spice powder and garlic to the skillet and stir fry for 1-2 more minutes. Turn heat to low and add the frozen peas and corn. Let all ingredients keep simmering.

6. Remove sweet potato from steamer and add to skillet of other veggies.

7.  Mix soy sauce, rice vinegar and Roasted Sweet Chili Paste in a small bowl. ( We like the flavor of this so we actually doubled the amount to mix in )

8. Dice tofu into 1/2 in squares and spoon about 1/3 of the sauce over the top to marinate.

9. Add the cooked rice to skillet and stir fry until warm, approximately 5 minutes.

10. Add the sauce mix and the marinated tofu, and mix well but don’t over stir or the tofu will crumble. (It’s ok if this happens as it’ll still taste the same but won’t look as pretty)

11. Stir fry for another 1-3 minutes.

12. Fold in bitter greens and green onions

Enjoy! We always go back for seconds on this one!

Lindsey Hintz, M.S. in Sports Nutrition and founder of Wholicious Living provides individualized nutrition coaching designed specifically for you and your goals. Whether you want to lose weight, have more energy, recover better from workouts or just be able to live life doing what you love, we give you the tools you need to succeed for the long term. We help you forge a lifestyle with dietary habits that are sustainable and realistic but also simple and easy to follow. Sign up today for a one, three or six month plan and reach your goals.

Here’s to Nutritious and Delicious Eating,

Lindsey Hintz