How to Maintain Healthy Habits over the Holidays

Great Job! You have been working so hard on changing to healthier habits. I know it hasn’t been easy and there have been a few slips here and there. I do hope you remember not to beat yourself up about them. We are all human after all. Stressing over slips can be more harmful than the slip itself.


We are now heading into a season of “nutritional landmines” … yup it is Christmas time once again. A month full of sugar plums, candy canes and gut stretching meals. If you have attended one of my classes you will know that nutrition is often more about family, community, connection and emotion than it is the vitamins, minerals, protein, carbs & fats. This is a time to enjoy feeding yourself on the non-food level. You can enjoy all these events, without wearing armor, with a little preplanning.

Here are a few tips to help you tippy toe through the season of mistletoe and merriment:

  1. Practice self-care first thing. Start the morning of a holiday outing on a centered, healthful note. Show yourself some love with meditation, a work out, a green juice, setting an intention—whatever is going to set the stage for a mindful day.
  2. Plan for pushy relatives. Every family has at least one: people who are concerned about what is and isn’t on your plate. You can stay on the path you know is right for you without sounding like a jerk—simply decline unwanted food gracefully and graciously. Bonus: Bring a nourishing dish or two. This is a fantastic way to ensure that not only are you getting in some nutrients and supporting your health (and filling up your plate for those concerned family members), but you’re supporting the wellness of loved ones as well.
  3. Deck-out your table. What better way to enjoy the moment than to spruce up the decor and surroundings? Play upbeat or soothing music, light some candles, spray some non-toxic scents. Even if you’re not hosting, you can offer to help with the settings. Being part of the set-up process connects us to the ritual and with our tribe.
  4. Remove distractions. Be mindful! No email, no Facebook, no Twitter, no Instagram, etc. Scrolling through your feeds makes it all too easy to miss the deliciousness of the foods on your plate and conversations around you. These things deserve your attention, and you’ll be happy and more fulfilled to have given it.
  5. Don’t pick; make a plate. It’s undeniably easy to lose track of your intake when bites of food float straight from the serving dish to your mouth with no plate in between. If you want to sample the spread, go for it. Just make yourself a plate, and sit your cute little butt down to enjoy.
  6. Use smaller dishes and glasses. Another sneaky way that more pie and wine make it into our bellies is via oversized plates and glasses. When possible, choose the smaller dishes and glassware to keep an eye on your serving sizes. And don’t forget to haul out the good stuff. You know, the set your grandma gave you that’s too nice to use? Well, you can’t take it with you!
  7. Survey the spread before filling up your plate. I do this before I buy clothes or gifts, too. I have to get the lay of the land before I commit. By getting a sense of what’s available, you avoid heaping on excess mounds of B-grade offerings because you didn’t realize the can’t-miss items were at the end of the line. This way, you’ll build your plate with intention.
  8. Pile on the plants, but don’t skip your favorites. Those once-a-year dishes and family-favorite recipes are often the best part of holiday eating! Load up on your veggies, but don’t feel like you can’t have your aunt’s famous apple pie as long as it aligns with your food philosophy (for example, although I might have more sugar than usual at a holiday shindig, I’m personally still going to pass on anything made with animal products). If you can mindfully indulge, go for it. (But heads up: If you feel like it may throw off your healthy habits for weeks to come, you may want to pass.)
  9. Sit away from the food. Try to avoid sitting within arm’s reach of the food table. That way, you can’t munch mindlessly for hours on end—you’ll have to consciously make a trip back to the spread if you want a refill.
  10. Slow down and chew! It seems so simple, and yet with all the holiday hullabaloo, it’s so easy to forget that basic (essential) part of noshing: chewing. Take your time and chew, chew, chew, honey. Your tummy doesn’t have teeth, so it’s up to you. Plus, chewing allows you to taste—and appreciate—what’s on your plate so much more (not to mention digest it better!). Also, try to pace yourself as you work through your plate. Put your fork down between bites. That’s right. Drop it. Take a breath. Jump in on a conversation. Relax. You may find you need a lot less food to feel satisfied if you take your time to feed yourself on the social level  instead of shoveling it in.
  11. Don’t “EAT ALL THE FOOD”! If you do go overboard, do not berate yourself and fall into the “Well I blew it!  I might as well go big or go home” mind-set. Get back on track asap. You will feel better for it. Remember the holidays are about giving … be sure to give yourself the gift of understanding and acceptance.

Okay, my dear, are you feeling more prepared and empowered now? I sure hope so! Using the tips above, you’ll be able to fully soak in the pleasures of the season, while avoiding zoning out or overdoing it.

Cheers to fully-present holidays!

Keeping it RAW ‘N Green


It is a Nifty November

Hi  I sure hope you are enjoying the amazing fall colours. It is so beautiful here in Nova Scotia, although Mother Nature is now letting us know that we are on the cusp of winter.

I was busy in October with the launch of my new books.

My Candida Guide & Recipes for Conquering Your Yeasty Beasties

Guide to Conquering Your Yeasty BeastiesRecipes for Conquering Your Yeasty Beasties


If you are in Canada click

If you are in the USA click here.

Six Easy Ways to Prevent Candidiasis

Our Microbiome

Candidiasis (can di di’ a sis) is a systematic overgrowth of a naturally occurring yeast called Candida albicans (Candida). Under normal circumstances, Candida lives in our intestinal tract along with at least 160 other species of bacteria and yeast. Collectively, these are known as our microbiome. The number of cells in our microbiome (one hundred trillion) vastly outnumber our human cells (ten trillion). We may be outnumbered, however this microbiome is vital to our survival constituting as much as 80 percent of our immune system.

Continue reading “Six Easy Ways to Prevent Candidiasis” at Honey Colony.

Exciting Announcements

Independent Epicure Consultant

I am now offering Epicure cooking classes and tasting parties.
Check out my Epicure website to order online. (Available in Canada Only!)
Please contact me if you would like to host a tasting party or are interested in a career opportunity with Epicure.

Give the Gift of Wellness

Gift Certificates

You can now purchase a gift certificate, in any amount. Gift certificates are good for any program offered at RAW ‘N Green Wellness Coaching. Please keep in mind that I do provide Personal Coaching services by phone, online via SKYPE as well as in person in Wilmot and Cornwallis NS.

Please contact me for details or drop by the Annapolis Royal Legion on Saturday 5th December. I will have table near the bar at the Legion’s Christmas Craft Fair.

Upcoming Events

November is shaping up to be a busy month with several new and exciting offerings through the Annapolis Valley.For an up-to-date view of scheduled events please view our online calendar.

Learn to ZOODLE!

Fun in the Kitchen Series: Learn how to Zoodle!
Zoodles are noodles made from zucchini and many other vegetables using a spiralizer. They are a fun healthy alternative to traditional pasta. Join us to make zoodles into several dishes. You will get hands on experience, lots of samples and recipes. We will be spiralizing zucchinis, beets, carrots, sweet potatoes, onions, and apples.

You will eat the yummy nutritious meal produced in the class

* Tue 10th Nov 6:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

$35 – Registration is required.
Please contact me to register.

Learn to Make Sauerkraut!

Wild Fermentation Series: Making Lacto-fermented Sauerkraut!
Join us for this hands on lesson in wild fermentation. We will be making lacto-fermented healthy sauerkraut. You will go home with a quart mason jar of yummy tummy-healing fermented goodness.

* Tue 17th Nov 6:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

$35 – Registration is required.
Please contact me to register.

Managing Chronic Disease Through Diet

Join me for a FREE informative talk about how you can manage chronic disease through diet. I will introduce: the basic formula for a  Clean Eating,anti-inflammatory diet, lifestyle choices, and healthy habits. This program offers benefits for people afflicted with everything from Attention Deficit Disorder, Diabetes, Irritable Bowl Syndrome (IBS), Crohns, Fibromyalgia, Multiple Sclerosis (MS) and much more.

Starts at 7:00 pm in all three locations
This event is FREE, but registration is required.
Please contact me to register.

Real Food POT LUCK

Fourth Saturday of each month (except December)

Join us for fun and great food. We are building a community of healthy eaters. Come and join us.

Sat 28th Nov 5:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

Rules: No Animal flesh. Minimal use of cheese or fish. The focus is on veggies, fruit, nuts and seeds.

Healing and Healthy Habits: Mindful Nutrition

Join me at the Fundy YMCA for an hour of learning and sharing. We will be exploring all the issues surrounding our relationship with food and our body image. I will be introducing several techniques you can use to help achieve your goals.
Remember … your weight is merely a symptom of your lifestyle.
Classes start Saturday 7 Nov at 11:00 am (5 weeks)
This event is included in your YMCA membership.

Big Candida Cleanse at Annapolis Natural Foods

Join us as we clean up our micro-biome and regain our health and vitality. This group cleanse runs an intensive 6 weeks.

Not sure what it is all about, or if a Candida Cleanse is what you need?
Come to a FREE Information session on Thursday 3 Dec at 6:00 pm.

Annapolis Natural Foods, St. George Street, Annapolis Royal Nova Scotia

Classed are on Thursdays from 6:00 pm to 7:00 pm.
Week 1 starts Thursday Jan 14th 2015
Join us for The BIG Cleanse!
Contact me to register.

Nutritional Boot Camp

I am now taking names for our Wildly successful Nutritional Boot Camp.
If you are interested in attending a 12 week Nutritional Boot Camp in the Annapolis Valley Nova Scotia please contact me for details.

Nutritional Boot Camp Intensive

Spring Retreat at Stillpoint Lodge

Dates: 13th, 14th & 15th May 2016 .
Friday evening, Saturday & Sunday
Continental breakfast on Sat & Sunday:
Vegetarian pancakes (contain eggs), Maple Syrup, Fruit Salad & Vegan Muffins
Self-catered Vegan RAW lunches:
Sat: – Sushi, miso soup and salad
Sun: – Spiralized Noodles with three Sauces

Additional Activities available:
Sushi Making (included)
Chakra Dance (included)
Reiki Session (optional $)

Price: TBD
Please contact me for details.
I look forward to helping you turn over a new leaf …
through optimal nutrition. healthy habits
and a positive state of mind
Keeping it RAW ‘N Green
~Judy N Green~

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