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My Real-Life Guide to Feeling Your Best (Inside & Out)

My 15 Pillars for Feeling, Looking & Living My Best



Welcome to Our December Newsletter

Happy Boxing Day, better late than never 💛

I’m sending this newsletter very intentionally today.


Boxing Day often invites reflection, rest, and maybe even a little shopping. It’s also a beautiful opportunity to think about the pillars that help us feel our best, especially heading into a new year.


What I’m sharing below isn’t perfection, it’s my dream routine when I have capacity. These are the habits, products, and mindset shifts I work toward daily to help me feel energized, grounded, confident, and well.


Take what resonates. Leave what doesn’t. Even one or two small shifts can go a long way.


Pillar #1: Start the Day with Hydration

Every morning, before coffee, I aim for:

  • Hot water

  • Fresh lemon juice

  • Fresh or powdered turmeric + dash black pepper 

  • Fresh ginger

✨ Tip: I keep chopped ginger and turmeric frozen in tablespoon portions so it’s effortless.


Why this matters:

  • Hydration supports skin health, digestion, and circulation

  • Many of us confuse thirst for hunger

  • Starting hydrated can help appetite regulation and energy


Pillar #2: 30g of Protein at Breakfast

This is one of my biggest non-negotiables.


Why 30 grams?

  • Supports muscle protein synthesis via mTOR activation

  • Helps preserve lean mass (especially important as we age)

  • Improves satiety, blood sugar control, and energy

  • Reduces cravings later in the day


10 High-Protein Breakfast Ideas (≈30g protein)

All include 1-2 cups fruit or vegetables and low-glycemic carbs when included:

  1. Egg white + whole egg veggie scramble with spinach, peppers, mushrooms

  2. Greek yogurt bowl + berries + chia + hemp seeds

  3. Cottage cheese + cucumber + cherry tomatoes + olive oil

  4. Protein smoothie: protein powder, frozen berries, spinach, almond milk

  5. Smoked salmon omelet + sautéed greens

  6. Tofu scramble + broccoli + zucchini

  7. Protein pancakes (protein powder + eggs) + berries

  8. Turkey sausage + roasted vegetables

  9. High-protein chia pudding + protein powder

  10. Breakfast salad: eggs, greens, avocado, seeds


Pillar #3: Plan 3 Eating Times During the Workday

If I’m working an 8-hour day, I plan for:

  • Morning snack

  • Lunch

  • Afternoon snack

Why? Because if I wait too long…👉 I’m not choosing the salad, I’m choosing the chocolate.

Using the Balanced Plate helps guide portions and balance, even for snacks.


Pillar #4: Move Often (Even If You Exercise)

Even if you’re active, long periods of sitting increase all-cause mortality risk.


I aim to:

  • Get up every 20-30 minutes

  • Move for 5-10 minutes


Movement ideas:

  • Walk while on calls

  • Stretch

  • Stairs

  • Bodyweight squats

  • Short walks outside


Think: “Sitting is the new smoking.”


Pillar #5: Dress & Groom for the Day You Want

When I get dressed, do my makeup, and smile more, my day changes.

Self-care is not vanity.It improves mood, confidence, and productivity.

Some of my go-to places:


Feeling good in your body sets the tone for the entire day.


Pillar #6: Simple Face & Oral Care

A routine I love:


Small rituals = big payoff.


Pillar #7: Smile (Even If You Fake It)

Smiling releases endorphins, dopamine, and serotonin, our “happy hormones.”

Even a forced smile can:

  • Improve mood

  • Reduce stress

  • Shift perspective


Aim for a few intentional smiles every hour.


Pillar #8: Supplements I Recommend Most Often

Not magic, just supportive.


Pillar #9: One Batch Recipe Per Week

Pick one recipe.Build your grocery list around it.Batch cook.Freeze some. Refrigerate some.


Breakfast: Veggie Egg Muffins 

Why it works: High-protein, portable, freezer-friendly, and perfect for busy mornings when breakfast is often skipped.

Protein target: ~18–22 g protein (2 muffins)


Ingredients (makes ~12 muffins):

  • 10 large eggs

  • 1 cup liquid egg whites (optional, boosts protein)

  • 1 cup chopped spinach or kale

  • 1 cup diced bell peppers

  • ½ cup chopped onion or green onion

  • ½–¾ cup shredded cheese (cheddar, feta, or mozzarella)

  • Salt, pepper, garlic powder, paprika to taste


Optional protein add-ins:

  • ½ cup cooked turkey bacon or chicken sausage

  • ½ cup cottage cheese blended into egg mixture (extra creamy + protein boost)


Instructions:

  1. Preheat oven to 375°F (190°C).

  2. Whisk eggs and egg whites together.

  3. Stir in vegetables, cheese, seasoning, and any protein add-ins.

  4. Pour evenly into a greased muffin tin.

  5. Bake 20–25 minutes until set.


Storage:

  • Fridge: up to 4–5 days

  • Freezer: up to 2 months


How to serve:

  • Pair with fruit (berries, apple) and/or Greek yogurt to hit ~30 g protein.


Lunch: Lentil Chicken Chili 

Why it works: Combines lean protein + fibre for long-lasting fullness and blood sugar stability.

Protein target: ~30 g protein per serving


Ingredients (6–8 servings):

  • 1 lb ground chicken or turkey

  • 1 cup dry red lentils (or 2 cups cooked)

  • 1 can diced tomatoes

  • 1 can crushed tomatoes

  • 1 bell pepper, diced

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 2 tbsp chili powder

  • 1 tsp cumin

  • 1 tsp smoked paprika

  • Salt and pepper to taste

  • 3–4 cups low-sodium chicken broth


Optional add-ins:

  • Zucchini or carrots for extra veggies

  • Beans if tolerated (kidney or black beans)


Instructions:

  1. Brown ground chicken in a large pot.

  2. Add onion, garlic, and spices; cook until fragrant.

  3. Stir in lentils, tomatoes, broth, and vegetables.

  4. Simmer 30–40 minutes until lentils are tender.


Storage:

  • Fridge: up to 5 days

  • Freezer: up to 3 months


How to serve:

  • Top with Greek yogurt or avocado

  • Pair with a side salad or roasted veggies


Dinner: Sheet-Pan Salmon with Asparagus & Sweet Potato

Why it works: Anti-inflammatory fats, minimal prep, and a complete balanced plate on one pan.

Protein target: ~30–35 g protein per serving


Ingredients (4 servings):

  • 4 salmon fillets (4–5 oz each)

  • 2 medium sweet potatoes, cubed

  • 1 bunch asparagus, trimmed

  • 2–3 tbsp olive oil

  • Salt, pepper, garlic powder

  • Lemon slices


Optional flavour boosts:

  • Dijon + maple glaze

  • Garlic-herb seasoning

  • Chili flakes


Instructions:

  1. Preheat oven to 400°F (205°C).

  2. Toss sweet potatoes with olive oil and seasoning. Roast 20 minutes.

  3. Add salmon and asparagus to the pan.

  4. Drizzle with oil, season, add lemon slices.

  5. Roast another 12–15 minutes until salmon flakes easily.


Storage:

  • Fridge: up to 3–4 days


How to serve:

  • Add a side salad or extra veggies if needed

  • Swap sweet potato for quinoa or cauliflower rice as desired


Batch Cooking Tips:

  • Cook once, eat 3–4 times

  • Freeze individual portions for busy days

  • Label containers with protein content if helpful

  • Aim for at least 20–30 g protein per meal


Decision fatigue = gone.


Pillar #10: Food Environment Matters

If your fridge could talk, what would it say?

  • Keep healthy foods visible and ready

  • Chop produce before it goes in the fridge

  • Make the healthy choice the easy choice


This applies to your pantry too.


Pillar #11: Cardio + Strength Training

  • 90 minutes/week of elevated heart-rate cardio

  • 2–3 days/week of resistance training


Why?

  • Muscle protects bones, metabolism, and independence

  • Muscle loss accelerates with age and menopause

  • Strength training improves insulin sensitivity and longevity


YouTube is a great place to start, no gym required.


Pillar #12: Read Before Bed

Scrolling adds very little value.Blue light from phones, ipad and computers delay melatonin.Reading helps signal sleep.


Is it hard? Yes.

Is it worth trying? Also yes.


Pillar #13: Be Your Own Cheerleader

Positive thinking improves:

  • Consistency

  • Adherence

  • Long-term success


We live in our heads all day.Make it a kind place to be.


Even thinking about the gym counts, it means it’s on your radar.


Pillar #14: Fill Your Cup Quickly

Some of my fastest mood-boosters:

  • A kitchen dance party with my kids

  • A hug from my husband

  • Calling my parents (sometimes twice a day)


Five minutes can change everything.


Pillar #15: Find a Hobby

Not work.

Not parenting.

Not chores.

Just you.


Ideas to explore:

  • Painting or drawing

  • Pottery

  • Photography

  • Writing

  • Gardening

  • Dancing

  • Yoga

  • Hiking

  • Playing an instrument

  • Sewing or knitting

  • Language learning

  • Volunteering

We all need something just for joy.


Final Thought

If even one or two of these pillars resonate, that’s enough.


Thank you for being here and for following along with our monthly newsletters. I hope to see you in the new year, whether it’s in a session or a quick hello on Instagram 💛

Here’s to feeling our best in 2026.


Xoxo Alissa


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