149: my 2024 fitness and wellness predictions

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Sharing my fitness and wellness predictions for the new year. 

Hi friends! I hope you’re having a wonderful day so far. I’m here cranking through work stuff and have a new podcast episode live for you! Today, I’m chatting about my fitness and wellness trends for 2024. I always love to hear about what you think will be popular in the new year, and what is “out,” so please share your thoughts below.

(More dog yoga in 2024 please)

my 2024 fitness and wellness predictions


More resources from this episode:

I love love love the meals from Sakara LifeUse this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discoun

At-home IgG Food Sensitivity Test Review (and my results)

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Sharing the results of my IgG food sensitivity test, as well as pros and cons of this testing method. 

Hi friends! How’s the day going so far? I hope that you’re having a great one! Today, I’m working on podcast stuff (new episode tomorrow) and meeting up with a friend for lunch.

For today’s post, I wanted to share a bit more about my personal health journey and one of the steps in the process: food sensitivity testing. When I first enrolled in the IHP program (you can check out my review of level 1 here and level 2 here), I knew that I’d love to be able to help friends and clients in an entirely different, more personalized way. I had no idea how much this information would help me on a personal level, too.

Through my knowledge in IHP and testing abilities, I’ve been able to discover some root causes and I’m working on rebalancing my body through removing the toxicities and restoring deficiencies.

At-home IgG Food Sensitivity Test Review (and my results)

The nutshell version:

– Last spring, I had horrible pink eye which became a trigger for constant eye issues – watering, super red, itchy, mucus-y eyes. I couldn’t wear contacts for almost three months. I’ve tried pretty much the entire pharmacy eye section :/

– I saw many eye doctors who were unable to help me (they just wanted to throw the kitchen sink of eyedrops and prescriptions at me, and nothing helped) – I finally found a dry eye specialist who was able to give me an action plan and my eyes improved tremendously

– I did blood work with my PCP to check basic markers and inflammation, and two markers for Lupus came back positive, which explained the joint pain I had in my hands and the strange rashes I’ve had over the years. Whenever I’ve been under periods of extreme or prolonger stress, I’d get a rash, and my hands would often ache at night, which I had attributed to typing so much.

– I instantly went into test and learn mode, doing an HTMA test, Candida Metabolic and Vi

Digital detox tips and how to reduce screen time

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Sharing my tips on how to reduce screen time and make the time you do spend on a screen as efficient as possible. 

Hi friends! How’s the morning treating you? We’re at Great Wolf Lodge with some friends and I’m looking forward to a hot yoga class later today. I hope you had a wonderful weekend!

Today, I wanted to talk about screen time. While it’s not something I could ever drastically reduce (my job would make that a liiiittle tricky), I tried to be mindful of the time I do spend on screens. We do the same thing with the kids. They’re only allowed a set amount of screen time, and it’s only after homework is completely finished – so some days, that means no screen time at all.

In a world where digital connectivity is ubiquitous, taking intentional breaks from screens has become crucial for our overall well-being. A digital detox offers the chance to recalibrate, reduce screen time, and minimize exposure to electromagnetic fields (EMFs).

Here are some practical tips to become more mindful of your screen time!

Digital detox tips and how to reduce screen time

The Impact of Digital Overload

Our constant exposure to screens, Wi-Fi signals, and EMFs can take a toll on our physical and mental health. From eye strain and disrupted sleep patterns to increased stress levels, the consequences of digital overload are vast. A digital detox is a proactive choice to reclaim control over our screen time and create a healthier relationship with technology.

Step 1: Assess Your Digital Habits

Start by assessing your current digital habits. Use your smartphone’s screen time tracking feature or dedicated apps to gain insights into where your time goes. Identify specific apps or activities that consume a significant portion of your day. This self-awareness forms the foundation for a successful digital detox.

Step 2: Set Clear Boundaries

Establishing boundaries is crucial for a successful digital detox. Define specific time periods when you’ll disconnect from screens, such as during meals, before bedtime, or during designated breaks. Communicate your boundaries with friends and family to ensure understanding and support.

Step 3: Create a Screen-Free Sanctuary

Designate certain areas in your home as screen-free zones. Bedrooms, dining tables, and relaxation spaces should be free from screens to promote better sleep and more meaningful connections. Consider creating a cozy reading nook or a designated space for mindful activities.

Step 4: Schedule Tech-Free Breaks

Incorporate regular tech-free breaks into your daily routine. Whether it’s a short walk outdoors, a coffee break, or a few minutes of deep breathing, these breaks provide a mental reset and reduce the cumulative effects of prolonged screen exposure.

Step 5: Unplug Before Bed

The blue light emitted by screens can disrupt our circadian rhythm, making it harder to fall asleep. Aim to unplug at least an hour before bedtime. Establish a relaxing pre-sleep routine, such as reading a physical book, practicing

Buttermilk Pancakes

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Light and fluffy, slightly tangy, Buttermilk Pancakes – these are the diner style pancakes that you love. This recipe is the reason there is always buttermilk in our fridge.

Topped with maple syrup, buttermilk syrup, brown sugar butter syrup, berry sauce and whipped cream, or whipped strawberry butter, you can’t go wrong with any of these combinations.

Buttermilk Pancakes

Stavs Diner

For over 20 years now, I’ve held fast to our family’s favorite pancake recipe. And, yes, I still think those are some of the best pancakes you’ll ever eat, but that doesn’t mean there aren’t plenty more awesome pancakes to enjoy.

And these buttermilk pancakes? This recipe is the reason there is now a perpetual stash of buttermilk in my refrigerator.

There is a diner here in Ohio that makes absolutely amazing pancakes. They’re diner-style buttermilk pancakes like no others I’ve ever tasted. Sean and I stopped for breakfast at Stav’s Diner one morning several years ago when we visited Columbus while looking at houses before we moved.

We’ve been back to Stav’s several times since we moved, it’s always worth the drive to Bexley. If you’re in the area, this is a great open kitchen place and we’ve never had a bite there that wasn’t delicious.

Buttermilk Pancakes cooked in oilRead more

My Best Homemade Chicken Pot Pie Recipe [+Video]

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My Best Homemade Chicken Pot Pie Recipe [+Video]

A chicken pot pie, baked to a perfect golden brown with a sprig of fresh thyme on top. The pie dish is sitting on a blue and white striped kitchen towel.

This Homemade Chicken Pot Pie Recipe is made completely from scratch! It has a buttery, flaky crust and the most luscious chicken and vegetable filling!

Between our famous Chili recipe and this chicken pot pie recipe I’M CONVINCED that as much as we are always looking for the newest thing we actually crave the comfort of the past.

Chicken Pot Pie (From Scratch!)

I remember my mom bringing home a frozen pot pie from the store on the nights that she was just too crazy busy to make it from scratch. Back then that was the norm, you know? Convenience items weren’t thought twice about because they were there to help moms get dinner on the table.

Since that time, I’d forgotten about pot pie until years and years ago we had a homemade one from a friend and it was comfort food perfection! We’ve had our chicken pot pie soup on the blog for a long time, but we’ve needed a classic chicken pot pie. Sadly it’s taken me until now to develop the perfect pie crust and chicken pot pie filling, but here it is!

I mean, the crust had to be buttery and flaky but still hold up to the filling and my gosh, that filling needed to be perfect! None of this watery mumbo jumbo. And no, it should not taste like chicken gravy either. It should be a perfect sauce with well seasoned big pieces of chicken in it. Rotisserie chicken is a must to achieve that. Not only is it easier, but the flavor and texture are meant to be!

Gather all your loved ones near and dive in to this homemade pot pie! The crust is flaky and perfectly encases the rich and creamy chicken and vegetable filling. It is comfort in every single bite!

What’s Needed for Homemade Chicken Pot Pie?

This easy chicken pot pie recipe has two main parts: the homemade pot pie crust and the veggie-packed filling. Here’s what you’ll need to make this chicken pot pie from scratch:

For the Crust

  • All-purpose flour
  • Butter
  • Granulated sugar
  • Salt
  • Water

For the Filling

  • Rotisserie chicken
  • Carrots, peas, and corn
  • Yellow onion
  • Celery
  • Garlic
  • Nutmeg
  • Fresh thyme
  • Chicken broth
  • Milk
  • Egg
  • Water

The measurements for all the ingredients can be found in the recipe at the end of this post. This is meant to just be an overview of the ingredients you’ll need.

How to Make Chicken Pot Pie

Step 1: Make the Chicken Pot Pie Crust

A pot pie requires a special