Happy Holidays from the Kelsch Family!

Happy Holidays from the Kelsch Family!

We want to wish all of our Movara family a very Merry Christmas and a Happy New Year. We are grateful for our health, and relationships and the ability to improve on them every day.

The Movara Villas have kept Cameron busy this past year. They will be such a beautiful addition to the resort this coming year. He continues to be Michelle’s running partner 4-6 days a week and picks up the (often large) slack around the house, and juggling kids activities.

Michelle stays busy trying to balance laundry, feeding our family, cleaning up the house, attending many games, homework, and doing her best to teach and practice healthy habits. A large part of Michelle is embodied at Movara and it makes her happy when she gets to visit with guests every week.

Bryson (17) is a Junior at SCHS. He has worked in the Movara kitchen this past year and is currently working a few mornings a week at the front desk before school. He is playing basketball and baseball this year.

Brielle (15) is a sophomore at SCHS. Brielle is part of the housekeeping staff at Movara. She cheers for SCHS and continues to be a big help at home. Brielle started attending early morning spin classes with Michelle. She is so easy going, fun and appreciates her dad’s jokes.

Trey (13) has been dairy free for a year because of an allergic reaction that was life-threatening. He hasn’t slowed down because of it. He is either riding his dirt bike, at the mountain bike park, playing football, baseball, basketball or crashed in his bed from playing so hard. Bryson, Brielle and Trey are officially faster than their mom. Trey is in his 7th year of Chinese.

Kade (10) has the best hair in the family. He keeps up with his older brothers playing baseball, basketball and football. He attends the school choir before school and is learning Chinese.

Macie (9) is learning Chinese and sings in the school choir. She loves to invite friends over to play school. She and Jada love any chance to swim.

Jada (8) is also learning Chinese. She loves to ride bikes, jump on the trampoline and spend time with her older sister Macie.

We are so grateful for an incredible staff that makes it possible for us to spend time with our children. We feel very confident in their ability to provide the life-changing experience Movara truly is.

Hope to see you all in 2019!

With Love

Cameron and Michelle

Peppermint Chocolate Ice Cream

Peppermint Chocolate Ice Cream

Looking for a sweet holiday treat that actually tastes good without all the sugar and calories? Your Christmas wish has just come true! Happy Holidays!

PEPPERMINT CHOCOLATE ICE CREAM – Serves 8

1 candy cane chopped into pieces

2 cups coconut cream

1 T. unsweetened cocoa powder

1 T. honey or sweetener of choice

1/8 t. vanilla extract

1/8 t. peppermint extract

Note: Add all ingredients to blender until combined. Transfer to cake or bread pan and freeze for 1-2 hours. Shave with ice cream scoop into ¼ Cup portions and sprinkle with broken candy cane.

Calories: 85 Fat: 6g Sugar: 12g

What You Need to Know About Macronutrients

What You Need to Know About Macronutrients

Let’s get down to the basics. What are macronutrients?

  • Carbs – The body’s primary source of energy
  • Protein – The building block of tissue
  • Fats – The body’s insulator and energy source

CARBS –  Every cell and tissue in the body can use glucose (simple form carbohydrate) for energy. Carbs also help prevent the body from using protein as an energy source. Good sources of carbs: beans, quinoa, oats, lentils, whole grain breads & pastas, sweet potatoes, fruits.  * Tip* Keep it high fiber!

PROTEIN – Protein is essential for the growth and repair of tissue and is also important for making hormones and enzymes. Good sources of protein: almonds, beans, peanuts, fish, eggs, chicken, seeds, turkey, nuts, tofu. * Tip * Keep it lean!

FATS – Essential fats plan an important role in basic metabolism and may prevent heart disease. Fats help the absorption of fat-soluble vitamins. Good sources of fats: walnuts, avocado, tuna, flax seed, almonds, fish, canola oil, olive oil, cashews, sesame seeds, salmon. * Tip * Limit animal sources!

One Day At A Time

One Day At A Time

Making peace with food or finding a more positive body image can feel so overwhelming. SO overwhelming. It’s completely normal to have no idea where to even start. If you try to tackle everything at once, it will only increase anxiety to an unmanageable level, leading to paralyzing fear of doing anything.

I cannot emphasize enough how much of a process this is. A step by step, day by day, hour by hour, minute by minute, process. I strongly encourage you to let yourself only take this a day at a time. Be kind to yourself. By doing so, you leave tomorrow for tomorrow and you focus only on the next step in front of you.

When you wake up and begin to think about facing the day ahead, you’ll likely feel a lot of uncertainty, apprehension, fear, anxiety, discouragement, lack of confidence, frustration or any number of emotions. I encourage you to recognize those as an activity of the mind rather than anything firmly based in reality. Your beliefs about yourself, food, your body, and other issues will influence how you feel, and may or may not be factual and true. Take some time to connect to what you can actually see and feel and what you know you to be true. Ground yourself in being where you are.

I encourage you to think about body positivity and making peace with food as a choice. It’s not something you will automatically feel, without making the conscious decision TO feel it. For example, you may be getting dressed for the day with a lot of negative thoughts about your body. Those feelings can keep you from engaging in or connecting with things you find meaningful, fun and rewarding. Or, you can feel those feelings while still moving toward what you value. That’s the choice, and the essence of making peace with food and your body. I think it is very important to realize that you WILL feel difficult emotions, but it doesn’t mean you have to react to them. Take it as an opportunity to connect with what you truly value.

This means you need to know what you value. What is most important to you? I strongly encourage you to take some time to write down all the reasons you want a more peaceful relationship with food, to feel more confident with food or have less anxiety about your body. What would a peaceful relationship with food and your body look like? Let yourself take the time to connect with what you hope for. I think you will find that experience to be healing, inspiring and grounding.

After being motivated by disordered eating, food rules or fear of weight gain, it will feel awkward at first to quiet your mind and connect with your values. The way to make it easier and more natural is to practice. By doing so, you will start to know what it feels like to make decisions YOU feel good about, the kind that are in line with what YOU value. You’ll become more self-directed and confident in knowing what brings you peace.

You’ve got to know where you want to go before you can get there. When you do know what matters most to you, you can take it a day at a time, allowing yourself space to practice being true to that.

Remember to always be patient and kind to yourself.

Adapted from a blog post written by: Emily Fonnesbeck RD, CD

40 Healthy Grab-and-Go Snacks for the Fridge

40 Healthy Grab-and-Go Snacks for the Fridge

Stock your fridge with colorful, healthy, fresh foods and you won’t be tempted to pop open the chips in the pantry.  Here are our top 40 ideas:

1. Apple Slices

2. Carrots w/ Avocado Dip

3. Sliced Veggies w/ Hummus

4. Medium Banana

5. Dried Fruit Chips (sugar-free)

6. Hard-boiled Egg

7. String Cheese & Grapes

8. Fruit w/ Skinny Nutella

9. Low Sugar Applesauce

10. Rolled Turkey Breast

11. Pineapple Spears

12. Skinny Berry Parfait

13. Sliced Bell Pepper w/ Skinny Ranch Dip

14. Fresh Fruit Popsicle

15. Celery w/ Skinny Peanut Butter

16. A handful of Almonds

17. Hummus w/ Whole Wheat Crackers

18. Garden Salad

19. A Handful of Pumpkin Seeds

20. Cup of Sliced Berries

21. Steamed Edamame w/ Sea Salt

22. Sweet & Spicy Pecans

23. Cup of Cottage Cheese

24. Steel-Cut Oatmeal

25. Peanut Butter Yogurt Dip w/ Fresh Fruit

26. Clementine (Cutie)

27. Cinnamon Honey Nuts

28. Banana Blueberry Bars

29. Peanut Butter Honey Oat Bars

30. Sliced Red Pepper w/ Hummus

31. Homemade Trail Mix

32. Greek Yogurt w/ Blueberries

33. Quinoa

34. Skinny Ms. Granola

35. Beef or Turkey Jerky

36. Marinated Mushrooms

37. Protein Bars

38. Raw Broccoli w/ Skinny Ranch Dip

39. Sliced Tomato w/ Feta

40. Watermelon & Cantaloupe