NutriHealth MA

09/02/2026

September is a natural time to return to the routines that help you feel your best. 🍂

If summer travel, celebrations, or a busy schedule pulls you away from your usual habits, you don’t need to start over. Simply take the next step.

Start small:

💧 Drink more water
🥗 Plan a few simple meals
🚶 Schedule time to move
💊 Take your supplements consistently
😴 Prioritize sleep and recovery

Your routine doesn’t have to be perfect. It simply needs to work for your life.

Give yourself permission to adjust—not quit. Your next healthy choice is always available.

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09/02/2026

8 Healthy Habits to Improve Your Self-Esteem

Discover simple, everyday habits that support your physical and mental well-being to boost self-esteem.

09/02/2026

Lemon Chicken and Kale

8 bone-in skin-on chicken thighs
Himalayan sea salt and pepper
1 tsp oregano
1 tsp paprika
3 tbsp butter or avocado oil
3 cloves garlic minced
1 cup broth of choice
2/3 cup full fat coconut milk, unsweetened
2 tbsp nutritional yeast optional, for flavor
Zest of 1 lemon grated
2 tbsp fresh lemon juice about 1 lemon
4 cups kale chopped (about 6 oz)
Himalayan sea salt and black pepper to taste
1/4 tsp thyme optional
1/4 tsp sage optional
Additional lemon zest and lemon wedges for garnish

1. Preheat oven to 425° F. Season the chicken all over with sea salt and pepper, paprika, oregano.

2. Heat a large oven-proof skillet over medium high heat and add the oil or butter. Add the chicken, skin-side down, and sear both sides until golden brown, about 3-4 minutes per side; set aside on a plate. Lower heat to medium low.

3. If you wish, drain excess fat but reserve at least 2-3 tbsp in the skillet. Add garlic and cook, stirring frequently, until fragrant, about 1 minute. Stir in the broth, coconut milk, nutritional yeast, lemon juice and zest.

4. Bring to a boil; reduce heat, and cooking, stirring for 3-5 minutes. Add the kale and coat with sauce, stir just to wilt. Nestle the chicken back into the skillet over the kale.

5. Place the skillet in oven and roast until chicken is completely cooked through, reaching an internal temperature of 165 degrees F, about 18-20 minutes.

6. Garnish with lemon zest and wedges and serve right away. Enjoy!

*Reference your nutrition guide for serving sizes*

09/01/2026

Your thyroid may be small, but it has an important job. It helps regulate metabolism, energy levels, body temperature, and many other essential functions.

Our Thyroid Support Bundle combines:

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09/01/2026

Spaghetti Squash Bolognese

1 medium spaghetti squash
Avocado oil or avocado oil spray
Himalayan sea salt and black pepper
2 large stalk celery finely diced
2 tbsp garlic infused oil (if on plan) or avocado oil
1 lb grass fed ground beef
Himalayan sea salt and black pepper
1/4 tsp oregano
2 cups marinara sauce, no sugar added
1/3 cup unsweetened coconut milk full fat (optional)
Fresh parsley or basil for garnish

For the Squash:
1. Preheat your oven to 400°F and line a baking sheet with parchment paper. Cut the squash in half lengthwise and scoop out the seeds and strings. Spray the inside of the squash with avocado oil spray or brush with oil, and sprinkle with sea salt and black pepper.

2. Place squash face down on the baking sheet and roast in the preheated oven for 20-25 minutes, depending on size and preference for softness. I prefer my squash al dente and roast for about 20-22 minutes. You can press down gently on the back of the squash to see if it’s tender.

For the Sauce:
1. While the squash roasts, heat a large skillet over medium-hi heat and add the garlic infused oil. Once heated, add the celery to the skillet and cook until tender - about 3 minutes.

2. Crumble the ground meat into the skillet and sprinkle with sea salt, black pepper and the oregano. Cook, stirring, to brown.

3. Once the meat is browned, add in the tomato basil or marinara sauce and the coconut milk, if using. Bring to a boil while stirring occasionally, then lower the heat and simmer for 5-10 more minutes to thicken and allow the flavors to blend.

4. Use a fork to scrape the “spaghetti” strands from the squash and place in a serving bowl. Serve topped with the Bolognese sauce and garnish with parsley or basil if desired. Enjoy!

*Reference your nutrition guide for serving sizes*

08/31/2026

🌸 August is National Relaxation Month! 🌸

When was the last time you took a few minutes just for yourself?

Between work, family, errands, and life's daily demands, it's easy to forget that caring for yourself is just as important as caring for everyone else.

This week, try one small act of self-care:
💙 Take a 20-minute walk
💙 Stretch before bed
💙 Drink a little more water
💙 Read a book instead of scrolling your phone
💙 Create a relaxing evening routine

If muscle tension or restless nights have been slowing you down, Pure Vitality Magnesium Cream is a wonderful addition to your bedtime routine. Applied directly to the skin, it supports muscle relaxation, restful sleep, and overall wellness.

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Your wellness matters. 💙

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08/31/2026

Metta is a kind of meditation that also goes by the name loving-kindness meditation. It starts with developing kind feelings and thoughts toward yourself. People can learn to extend these kinds of thoughts and feelings to others through practice. It is taught to extend to friends, acquaintances, and ultimately, enemies.

"Find harbor and strength in the beauty that exists within the walls of your being and
embrace the nature that exists only within yourself."

08/30/2026

Sunday Reset:

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.”

Reminder to take moments for yourself this week when you feel overwhelmed to slow down and breathe! It can make all the difference.

08/30/2026

Italian Zucchini Boats

4 medium zucchini
1 tbsp garlic infused olive oil or other cooking fat
1 red bell pepper diced
1 lb ground meat of choice - Italian sausage turkey or chicken sausage, ground beef, etc.
Himalayan sea salt and black pepper
1 tsp oregano
1/2 tsp dried basil
1/4 tsp or more red pepper flakes (optional)
1 1/2 cups marinara sauce, no sugar added
1/4 cup unsweetened coconut full fat milk, optional
1-2 tbsp nutritional yeast optional, for flavor
Fresh minced parsley or basil for garnish

1. Preheat your oven to 375° F. Cut the zucchini in half lengthwise and use a spoon to scoop out the insides. Discard the inside of one of the zucchinis and finely chop the inside of the remaining 3. Place in a paper towel and squeeze out excess water.

2. Place zucchini on a baking sheet face up and sprinkle all over with sea salt. Heat a large skillet over medium high heat and add the oil. Add the chopped zucchini and bell pepper and cook, stirring, for one minute.

3. Crumble in the ground meat into the hot skillet and sprinkle with sea salt and black pepper (skip if you’re using sausage) oregano, basil, and red pepper flakes.

4. Cook, stirring to break up lumps, until browned. Stir in the marinara sauce, coconut milk, and nutritional yeast (if using). Stir and cook to heat through and blend flavors. Taste and season to preference with sea salt, black pepper, or more red pepper flakes.

5. Remove from heat and fill the zucchini with the zucchini-meat mixture. Depending on the size of your zucchini, you might have leftover filling. Mine were medium in size and I had just the right amount.

6. Bake in the preheated oven for 15 minutes or until zucchini is tender. Garnish with fresh herbs if desired and serve right away. Leftover filling can stored in an airtight container in the refrigerator for up to 3-4 days. Enjoy!

*Reference your nutrition guide for serving sizes*

08/29/2026