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A Message from Your Balanced Habits™ Team

For American’s November is the beginning of the holiday season. Our Canadian friends got a head start on us with Thanksgiving falling in the month of October. In either case, the holiday season can be met with stress, enthusiasm, excitement or even fear. Food is abundant and making wise decisions a little bit more challenging, to say the least. Our suggestion is to make plans and decisions before indulging so when you do, you don’t beat yourself up, and you’re in charge of the situation. A party on Friday night? No problem, 6 great days cannot be undone by one evening of a few indulgences. Practice doing this on a small scale here –n- there and see how in control you can be of your eating. You’re already ahead of the game!

Focus on things you can do to prepare your kitchen, such as…

  1. Plan out your Mon. – Fri. meals in advance by making a list
  2. Write a grocery list for the meals
  3. Allow for one lunch out at some point throughout the 5 week days
  4. Prep all your protein on Sunday for the entire week (if possible)
  5. Prep fresh veggies, wash apples, minimize foods in your pantry that tempt you
  6. Portion crackers, chips or anything else that can be pre-portioned into Ziploc baggies
  7. At the end of each day, acknowledge how much money & how many calories you saved ☺

Noteworthy & August Fun-Fact Dates

November 8th Cook Something Bold Day

November 14th World Diabetes Day

November 17th World Children’s Day

November 20th Human Rights Day

Have a nifty November!

Balanced Habits News

As you close out 2021, take a few minutes to write down goals you set for yourself for the year. Put a star beside the ones you surpassed. Pick out two of those you did not, and decide what you can do in these last two months of the year to reach them. PLEASE use language with yourself that is positive and empowering. Count your wins instead of focusing on the targets you didn’t hit. One goal per each of the final months in 2021. Focus on only one at a time so it can take hold. You’ve got this!

Balanced Habits™ Recipe of the Month

Power Oats


Old Fashioned Rolled Oats (not Quick)
Amaranth or Flax Seeds
Ground Cinnamon, optional
Your Favorite type of Apple, Shredded with skin on
Vanilla Protein Powder


In a small saucepan, add oats, water, seeds, cinnamon and shredded apple.Cook over med-high heat. While it’s cooking, put the protein powder in a measuring cup with 1/8 – 1/4 c. water per scoop and whisk to make smooth & creamy. Add protein mixture to oatmeal when it’s just about done. Entire process should take 5 min.

Two Unit Portion

1/4 cup oats
3/4 Tbsp. amaranth seeds
2/3 cup water
1/4 tsp. cinnamon
1/4 cup shredded apple
*14 grams vanilla protein powder

Three Unit Portion

1/3 cup oats
1 Tbsp. amaranth seeds
3/4 cup water
1/4 tsp. cinnamon
1/4 cup shredded apple
*21 grams vanilla protein powder

Four Unit Portion

1/2 cup oats
1 1/2 Tbsp. amaranth seeds
1 1/3 cup water
1/2 tsp. cinnamon
1/3 cup shredded apple
*28 grams vanilla protein powder

Five Unit Portion

2/3 cup oats
1 1/2 Tbsp. amaranth seeds
1 1/2 cup water
1/4 tsp. cinnamon
1/3 cup shredded apple
*36 grams vanilla protein powder

*Not weight of powder; actual amount of protein in serving.

To get a quick customized recommendation of your personal daily macronutrients,
take our Balanced Habits™ Quiz

Balanced Habits™ 2020 All Rights Reserved

Get A Simple Eating Plan That Actually Gets Results!

If you’re unsure about trying a short-term diet program but you want a program you know you can easily commit to for 28 days, this is the program for you. Reach out for help. We look forward to speaking with you.

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