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A Message from Your Balanced Habits™ Team

This is the second month of the final quarter of 2022. How did it go with the plan we set into motion of balancing four unbalanced habits/behaviors starting with the month of September? Ideally you have now balanced one unbalanced habit and are ready to tackle a new one this month. Did you notice we don’t say “bad” or “good” habit? You are a good person who is growing and developing a better way to do something.

Consistent and repetitive action is how you instill a new habit or behavior; to the point where you stop noticing. Voila, a new habit has formed. Three more months and three more opportunities to focus on improvement. These don’t have to be only health related behaviors either. Anything in your life that you’d like to focus on and improve. One day at a time. Practice makes better and the more you practice the easier it gets. You’ve got this!

Have an outstanding October!

Balanced Habits News

The 45th Installment of the Balanced Habits™ 4 Week Balanced Habits™ 4-Week Program is about to wrap up. As we mentioned last month, we experimented with adding Air Fryer cooking directions to recipes when possible and from what we’ve heard, people loved it. We’ve also been having fun providing plant-based protein modifications when it’s possible, as we’re seeing more and more folks incorporating that into their weekly menus. If you participated with this fall ’22 Balanced Habits™ 4-Week Program we hope you are having a great time learning how great it can be to eat real food in the right portions for you, your body and your goals.

There’s no better time to start working on a life filled with quality, energy, strength, confidence, positivity, and vitality!

Speak to a Balanced Habits™ team member to find out how you can learn exactly what you need to do to reach your health & wellness goals once and for all! We have a plan for you.

Balanced Habits™ Recipe of the Month

Here is a fun bonus recipe to try!

Fab Fall Muffins


Avocado Oil Spray or Paper Muffin Cup Liners; sprayed with oil

3/4 cup Buckwheat Flour

2/3 cup Whole Wheat Flour

2/3 cup White Whole Wheat Flour

1/4 cup Coconut Sugar

1 1/2 tsp. Baking Powder

1 tsp. Cinnamon

1/2 tsp. Baking Soda

1/2 tsp. Salt

2 Eggs, lightly beaten or
2 Tbsp. Flaxmeal + 6 Tbsp. water (let sit 5 – 10 min. to thicken)

1 cup Cooked Butternut Squash, mashed (Pumpkin Puree would work too)

1/2 cup Unsweetened Non-Dairy Milk

1/2 tsp. Orange Zest (finely grated peel)

1/4 cup Fresh Orange Juice

2 Tbsp. Avocado Oil

1/2 cup Dried Cranberries

1/3 cup Pecan Pieces, toasted

2 Tbsp. Rolled Oats (topping)


Pre heat oven to 400° F. Coat 12-cup muffin tin with cooking spray, or line with paper cups then spray inside each liner.


In a large bowl, combine 8 dry ingredients (flours thru salt).
Whisk and make a well in the center; set aside.


In a medium bowl, combine 6 wet ingredients (eggs thru oil). Stir into the center of the well and mix until just combined. Batter will be lumpy. Fold in cranberries and toasted pecan pieces.


Spoon batter into muffin cups; almost filling each. Sprinkle some oats over. Bake 17 – 20 min., or until toothpick inserted into the center of a muffin comes out clean. Place muffin tin onto a wire rack, letting them cool 5 min. in the tin, then remove and allow to completely cool until storing in an airtight container for up to 5 days.


1 Muffin

1 Muffin


1 1/2 Muffins

2 Muffins

Enjoy! ♥

1 Balanced Habit to Work on in the 10th Month of 2022

(Each month we will add to this list)

Balanced Habits Monthly Healthy Habits
  1. Cut back on coffee, tea or soda and drink more water.
  2. Eat something for breakfast every day.
  3. Stir fry a mixture of diced colorful veggies each week to add an antioxidant boost to your morning eggs!
  4. Wake up just five min. earlier than normal to stretch you entire body before anything else.
  5. Lay your exercise clothes out the night before in a place where you can’t avoid them.
  6. Give yourself a compliment each morning after brushing your teeth.
  7. Drink 8 oz. of room temperature water immediately upon waking.
  8. Write out your weekly exercise plans on Sunday evening for the coming week. 
  9. Each day view your naked reflection in a mirror & say something positive about your body.  
  10. Each day give a compliment to someone in your life; even if you don’t know them!

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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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