Merry “Move-Your-Body” Christmas!

Merry “Move-Your-Body” Christmas!

Merry Christmas everyone!!
We hope you all had a wonderful Christmas and are enjoying this Christmas break! This is the best time of the year, but it can be easy to sneak into some lazy holiday habits since the weather outside is (for the most part) cozy and cold… we encourage you to start new active holiday traditions!  Fun family activities like dodgeball, football and relay races are a great way to bring everyone together for a lot of laughs and (*bonus*) to burn off some of those tasty holiday goodies!

Here are some “Merry Move-Your-Body Christmas” Ideas:

*Play a family game of Twister in your holiday jammies

*Take your dog for a Christmas walk around the neighborhood and take pictures of the best-decorated houses

*Go to a local ice skating rink for the afternoon

*If you live in an area where it snows, have a snowman building contest or build a snow fort with the kids or siblings

*Make a Christmas gift hunt (similar to an Easter egg hunt) but with little gift boxes hidden throughout the house or backyard filled with non-food items such as holiday socks, mini ornaments, etc.

*Set up a Dance Dance Revolution game of your own by playing holiday music and having dance-offs with the family members

*Play a family and friends game of snow football, beach volleyball, indoor dodgeball, street soccer (depending on the weather where you live)

*Take it to the slopes for a day of skiing, snowboarding or even sledding

Enjoy the holiday break and remember to KEEP MOVING!!


Holiday Calories Guide

Holiday Calories Guide

So… it’s the holidays if you hadn’t noticed. 🙂 We wanted to share just a little sampling of calorie counts for some traditional holiday foods so you can see which foods are higher and lower in calories while planning your menus.

The Fact: Calories Count
Nutritional Facts for Traditional Holiday Foods

Turkey, 4 oz= 130 calories, 5 g fat
Glazed Baked Ham, 4 oz= 140 calories, 4 g fat
Gravy, 1/4 cup= 50 calories, 2 g fat
Potatoes, mashed, 1 cup= 250 calories, 9 g fat
Sweet potatoes, mashed,1 cup= 258 calories, 1 g fat
Stuffing, 1/2 cup= 180 calories, 9 g fat
Green Bean Casserole, 3/4 cup= 160 calories, 10 g fat
Cranberry sauce, 1/4 cup= 110 calories, 0 g fat

Roll, 1 small= 120 calories, 1 g fat
Egg Nog, 1 cup= 360 calories, 20 g fat
Gingerbread cookie, 1 small= 190 calories, 3 g fat
Sugar cookie, 1 small= 165 calories, 9 g fat
Fudge, 1 oz= 140 calories, 4 g fat
Pecan Pie, 1/8th of 9” pie= 508 calories, 29 g fat
Apple Pie, 1/8th of 9” pie= 400 calories, 20 g fat
Pumpkin pie, 1/8th of 9” pie= 316 calories, 14 g fat

Here is a sample meal for 800 calories. You can adjust if you would like to eat less but this is a reasonable amount for a holiday meal.

4 oz Turkey = 130 calories
1/2 cup Mashed Potatoes = 125 calories
2 tbsp Gravy = 25 calories
1/2 cup Stuffing = 180 calories
1 small Roll = 120 calories
2 tbsp Cranberry Sauce = 60 calories
1/2 slice pumpkin pie = 160 calories

Good luck!

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

Bring Back the Basics for Thanksgiving

Bring Back the Basics for Thanksgiving

For many dieters, the Thanksgiving holiday is one of the most dreaded, up there with Halloween and Valentine’s Day. Thanksgiving is a day of thanks but also a day of eating buttery mashed potatoes & gravy, turkey loaded with stuffing, sugary cranberry sauce, brown sugar yam souffle and of course, PIE. When you look at the basic components of a classic Thanksgiving meal however, the items aren’t that unhealthy at all. Turkey (a lean source of protein), potatoes (a serving of starch), green beans (vegetables), and cranberries (fruit) – the key is to make sure you stick to the plate method of portion sizes (1/2 fruits and vegetables, 1/4 grains, 1/4 lean protein) and stay away from all the unnecessary creams and sauces! Here are some healthy and delicious recipes to help you out for hosting this year’s feast. You can also click HERE for some guilt free, gluten free Thanksgiving recipes!


8  6-ounce slices of turkey breast
¼ c. canola oil
1 T. rosemary, chopped
½ T. garlic, chopped
½ tsp chili flakes (optional, if you like heat add more. If not you don’t have to add any.)
1 T. lemon juice
½ T. thyme, chopped
1 tsp. lemon zest
1 tsp. orange zest
½ tsp. sea salt
½ tsp. black pepper

In a mixing bowl mix all the marinade ingredients together, then coat the turkey steaks, cover, and put in the refrigerator for an hour. Preheat grill on medium to low heat. Lightly salt and pepper the turkey steaks, add the turkey steaks to the grill. Grill for about 8 minutes on each side. Depending on the size and cut of your turkey steak it might take longer or shorter amount of cooking time. If it is way thick or burning you will have to finish it in the oven.

*Just buy turkey breast.. it cooks faster than cooking the whole bird. It’s the leaner of the meat on the turkey, and there is less temptation for leftovers.  At 6 ounces, everything is already portioned out.*

CAULIFLOWER PUREE – Serves about 40  ( depending on the size of the heads of cauliflower)

8 heads of cauliflower
12 cups Yukon potato
3 cups Greek-style yogurt
¾ cup unsalted butter
S & P to taste

Steam Cauliflower and Potatoes for about ½ hour or until soft. Add the vegetables and to a mixer. Then add the butter and greek style yogurt. Mix until fairly smooth. Add the salt and pepper. Serve ½ cup per person.

BROCCOLI – Serves 8 (Serving size: 4 ounces per person)

4 pounds broccoli
Cut and save the broccoli florets. Steam for 5 minutes.

LEMON ROSEMARY CHICKEN-LESS GRAVY – Serves 8 (Serving size: 1 ounce)

1 ½ c. water
2 tsp. chicken-less base
1/8 c. onion, diced
1/8 c. carrot, diced
1/8 c. celery, diced
½ tsp. rosemary, chopped
1 garlic clove, chopped
½ tsp. lemon juice
1 tsp sherry vinegar
1 T. cornstarch +1 T. water to make a cornstarch slurry

Mix water and base together until well incorporated. In a pot, heat liquid until a simmer. Add the remainder of the ingredients except for the slurry. Simmer for 10 minutes on low heat, just long enough to cook the veg but not reduce the liquid. Make a cornstarch slurry by mixing the cornstarch and 1 T. of water together, then whisk into the gravy to thicken. Blend the gravy. Serve hot.

PINEAPPLE ORANGE CRANBERRY SAUCE – Serves 8 (Serving size: 1 ounce)

1 c. fresh cranberries
½ c. pineapple juice
1 tsp. orange zest
1 T. balsamic vinegar
1 T. Truvia®
1 ½ T. honey

Add all ingredients to a saucepan and stir. Simmer for approximately 5-10 minutes until the sauce reduces by half. Blend until smooth and cool down in the refrigerator.

The whole meal comes to 375 calories, 45 grams protein and 41 grams carbohydrate.

PUMPKIN CREME BRULEE – Servings: 11 (Serving size: 2-ounce portion)

1 ½ cups Fage’® Greek-style yogurt
1 package Mori Nu® Vanilla pudding
2/3 cup So Delicious® Coconut milk – 50 Calories a cup
2 Tablespoons dehydrated cane sugar
1/3 teaspoon Agar Powder
¾ cup Pumpkin pie filling
½ teaspoon Pumpkin Spice

In a saucepan, add the coconut milk and bring to a low simmer. Whisk the agar into the coconut milk and simmer for 5 minutes. After cooking the coconut milk add all the ingredients, except cane sugar, to a blender. Blend until smooth and fully incorporated. Using a piping bag, fill 11 – 2 oz ramekins and refrigerate for about 4 hours. Just before serving, sprinkle on a ½ teaspoon of cane sugar to each Ramekin. Using a butane cooking torch very carefully melt the sugar slowly until it crystallizes. If you do this too fast the sugar will burn.

Per serving: 96 Calories

How to Avoid the “All or Nothing” Mentality This Holiday Season

How to Avoid the “All or Nothing” Mentality This Holiday Season

The holiday season is full of opportunities for celebrating gratitude, family, love, faith and service.  Food is often a big part of those celebrations, as it should be!  However, it’s during the holiday season that many are tempted to adopt an “all or nothing” attitude toward food, throwing all caution to the wind only to punish themselves come January.  Instead of falling prey to extremes in thinking and behavior that only leave you feeling exhausted physically and emotionally, these tips are aimed to help you enjoy the holiday season without feeling the need to pay penance.  

1. First and foremost, I would recommend approaching holiday meals like any other meal. While it may include traditional foods, seeing the holiday meal as different usually means you choose to eat differently, losing sight of listening to hunger or fullness levels.  Intuitive Eating and Mindful Eating give you full permission to eat tasty and satisfying food all year round.  I would encourage you not to just eat or continue eating because that’s what you are supposed to do or have always done.

Essentially, you shouldn’t have to take a break from how you eat the first 9-10 months of the year. If your current eating patterns make you excited for a cheat day, a vacation or the holiday season, it’s probably a sign that your eating patterns (or at least your beliefs about food) are too restrictive. Restriction breeds rebellion and encourages the “all or nothing” mentality.

Come January 1st, you won’t feel the need to pay penance or set some short-lived diet goals. Find a flexible rhythm that balances your need for nourishment, pleasure, and satisfaction while being sustainable and realistic. The body craves balance and, if you let it, will lead you to it.

2. While it’s easy to feel too busy to do so, be sure to continue eating regular, balanced meals (Carbohydrate, protein, fat, fruit and/or vegetable, with a snack in between if meal times are longer than 3-4 hours apart).  It stabilizes blood sugar levels, which helps to reduce cravings. It also influences mood regulation as well as overall hormonal balance.  That’s going to come in very handy in the hustle and bustle of the holidays and managing stressful situations and schedules.  It will also allow you to stay level-headed about the abundance of food (any time of the year).

3.  While it could happen at any time of the year, the holidays make mindless eating more likely.  It’s easy to get caught up in the hustle and bustle and forget to slow down, and food usually takes a back seat when that happens. I would encourage you to plate the food you are eating and allow yourself the time to sit and adequately enjoy it.

It’s always interesting to observe how much we talk about and anticipate food and how little time we actually spend preparing or eating it. Letting yourself actually taste and enjoy food puts you in a position to connect with intuitive signals of hunger, fullness, and satisfaction.

4.  My favorite quote from the book Intuitive Eating is: If you don’t love it, don’t eat it, and if you do love it, savor it – Evelyn Tribole. LOVE the food you are eating.  Get picky! Only eat what is truly satisfying and enjoyable for you.  If you find yourself eating a treat or a portion of your meal that doesn’t taste good, leave it behind and move on to something that does.  If you love your Grandma’s pumpkin pie and she only makes it once a year on Thanksgiving, allow yourself to eat it without self-inflicted shame or guilt.

Remember, unconditional permission to eat leads to less preoccupation with food and facilitates self-trust and wise decision making over time.  Unconditional permission to eat also naturally gives you unconditional permission to stop eating. The fear of overeating usually leads us to restriction which is what actually causes overeating. Don’t get caught in that trap.

5.  Don’t neglect your self-care plan – adequate sleep, setting and keeping healthy boundaries (it’s OK to say no!), positive self-talk and enjoyable physical activity to name a few.  These are easily abandoned during the holiday season, leading to burnout, fatigue, and resentment.  I think you’ll find the holidays more meaningful when you have the energy to enjoy them.

I hope I have given you full permission to make your health and well-being a priority during the holidays and beyond.

I wish you nothing but a healthy, happy and mindful holiday season!

Adapted from a blog post by Emily Fonnesbeck RD, CD

Happy, Healthy Halloween

Happy, Healthy Halloween

Just when you think you’re on a roll with a consistent, healthy lifestyle, another holiday creeps up on you! This time of year it can be hard to stay on track when you have candy corn, peanut butter cups, and ghoulish gummies calling your name! The key to staying healthy is to be prepared. Here are a few tips on making it through the holiday healthfully.

At parties:
* Watch out for the punch. Usually, these are very high in sugar. A splash to your water can give you the feeling of a sweet treat without so much added sugar.
* Avoid alcoholic beverages or at least limit them to one drink. Most Halloween drinks are very high in sugar too. Plus, the more you drink the lower your inhibitions become with food as well.
* Bring your own treats. Create a Greek yogurt-based dip and have veggies or a whole grain bread/cracker as a dipper.
* Don’t go starving. You’ll be able to better control your snacking if you have a well-balanced meal first. Chances are, you have healthier food at home anyway!

Non-candy treats for kids:
If you want to try a different approach this year, instead of giving out candy, think outside the box. Try one of these options!
* Temporary tattoos
* Glow-in-the-dark necklaces
* Bouncy balls
* Halloween rings/jewelry
* Stickers
* Individual bags of pretzels or trail mix
* String cheese sticks
* Small protein bars like Larabar, Pure, or Kind

We wish you all a Happy, Healthy Halloween!