January 2023 Newsletter
See here for actual newsletter format!
I cannot believe it's almost February 2023! I hope you had time to reflect this past month and set intentions and SMART goals for yourself this year. If you have not, no time like the present! Sit down with some questions like...
Which specific goal do I want to achieve?
What are the necessary steps I need to take to get there?
Why do I want to reach that goal?
How would my life change if I achieve that goal?
How do I expect to feel after I reach that goal?
What have you wanted to do but were afraid to try?
What are some shorter-term goals that can help me get to my long-term goals?
For me, the last month has been filled with introspection, looking back at 2022 to determine what served me and what I want to leave behind in this new year. I am recommitting to time blocks on my calendar to complete larger tasks, reframing my mindset to positive affirmations focused on healing, and continuing to add in daily movement which helps me with energy and overall mood.
If you are interested in making 2023 the year of optimal health, please respond to this email or book a complimentary consult here! I am currently booking clients for February and would love to guide you. Trust me, there is no room for bloating and gut issues in the new year!
In good health,
Morgan
Products I'm Loving
Epsom salt is a tried and true way to relax muscles, improve sleep and increase relaxation. You can find epsom salt at most grocery stores and convenient stores like Walgreens. When taking an epsom salt bath, look for unscented epsom salt and add around 1/2C to 1C in the bath for the full benefits!
Everyone should be focusing on immune health this winter. My favorite immune support items are; Vitamin C, Zinc, Vitamin D3 with K2 and Propolis. See here for a complete protocol!
I'm still love and use my Ilia Mascara and Alpyn beauty lip mask, both are clean beauty items that actually work. This lip mask is a dupe for the not so clean Laneige sleeping mask, here is a link for 20% off of your first order at Credo
Recipe time!
Oh She Glows Spice Turmeric Stew
One of my favorite recipes of all time that is even better on day 2.
Here's what you need -
*organic when possible*
1 1/2 tablespoons extra-virgin olive oil
2 cups diced onion (1 medium/large)
2 large garlic cloves, minced
2 teaspoons ground turmeric
1 1/2 teaspoons ground cumin
1/2 teaspoon cinnamon
1/4 teaspoon ground cardamom
1 can diced tomatoes, with juices
1 can full-fat coconut milk
3/4 cup uncooked red lentils, rinsed and drained
3 1/2 cups low-sodium vegetable broth
1/2 teaspoon fine sea salt, or to taste
Freshly ground black pepper, to taste
Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)
1 package baby spinach
2 teaspoons fresh lime juice, or more to taste
Instructions -
In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.
Articles Worth Sharing
Mindbody green has shared their wellness trends for 2023. Personally I am excited to leave behind BMI, teach patients the importance of protein and find solutions to the current plastic crisis.
Spirit free is all the rage this year. In this video, you can see Dr. Ramseys favorite non alcoholic beverages including sparkling waters and adaptogen blends. I hope this helps if you're looking to expand your palate or experiment with non alcoholic beverages.
The lymphatic system is a critically foundational system in helping us feel well and age better. It’s part of both our circulatory and immune systems, responsible for fluid regulation, cellular clean-up, detoxification, and more. Learn more here on Dr. Mark Hyman's podcast. My favorite lymph supporting activity is dry brushing.
