Health & Wellness Tips- 5 Days Until Christmas

Day: 1  Re-connect with someone you care about.

Try one of these:

Bake your favorite Christmas cookies together
Sing a Christmas carol for them outside the door or on the phone
Send them a silly Christmas picture, then call to see if they got it
Make or buy a Christmas goodie and drop it off so you can chat
Invite them over for dinner
What will you do to reconnect with a family member or friend?

Day 2: Stay Off of Social Media & News Today

It’s time to feel calmer. For one day, stay off of any social media, news, and even email if it’s not necessary. Unplug completely if you can.
Since you’re not mindlessly surfing the web, you’ll have more time for those self-care practices we talked about! Or add touches to make your home cozy. Or make yourself a self-care kit for winter with your newfound time!

Consider this quote:

“Almost everything will work again if you unplug it for a few minutes, including you.”

Day 3: Treat Yourself

This is my favorite one on the list!
Schedule a luxurious act of self-love ahead of time. Have your partner give you a massage, buy yourself flowers, get your nails done, or get a cup of coffee you’ve been eyeing.
It doesn’t have to be expensive to boost your spirits. Whatever you do, make it something to look forward to!

Day 4: Take a Nap

Holiday self-care: take a nap already
Sounds easy right?
But is it?
I DREAM about naps, but hardly ever take them. However, this year, the mom gets a break too.
So, no excuses friends! Get in at least 30 minutes for some restful shut-eye.

Day 5: Center Yourself Before the Hustle & Bustle

Finally, before Christmas day, partake in one activity that centers you completely.
Perhaps a tough workout, meditation, sleep affirmations, or a long talk with your mom.
Whatever the case, wind down your racing mind. Doing this will help you enjoy the sights and sounds of the season, without the panicked stress of getting it all together.

Dr. Cindy Ross's Personal Struggle With Hormone Imbalance And Insulin Resistance

The aftermath of getting COVID-19 in July of 2020 left me with debilitating inflammation. I went from a plant-based diet to strict Carnivore trying to figure out what my body needed to heal. For the past 2 years, I struggled with the inability to work out due to such intense pain in my joints. I also have been studying non-stop for school and medical boards on top of 18-hour work days. I definitely lost my work/life/balance which caused a hormone imbalance and insulin resistance. The day I stepped on the scale for the first time in two years was March 2, 2022, tipping the scales at 170lbs. I wasn't being the best version of myself and decided to make a change. I ran a thorough bloodwork panel on myself to figure out where I needed to start making the changes. It wasn't pretty and it hasn't been easy, but it's definitely been worth it. I ran follow-up bloodwork on myself a week ago and my insulin resistance has completely gone away and my hormones are back within normal levels. As I hit my 5-month mark tomorrow, I am officially 50 pounds down. My inflammation has disappeared and my workouts are better than ever. But more than anything I found balance in my life. Every day I strive to be the BEST VERSION of myself, remember without your health nothing else matters.

#functionalmedicinedoctor #functionalnutrition #functionalmedicine #drcindyross #weightlossjourney #hormonebalance #hormonehealth #insulinresistance #metabolicdysfunction #BooksMatter #healthiswealth #healthishappiness

Weekly Workout

Beat The Winter Blues

As Promised by the Fat To Fit Radio Show...

Beat The Winter Blues

It's that time of year again when the days are shorter and the nights are colder. This time of year even the best of us can feel down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. These 10 tips will help you beat the winter blues.


1. Exercise
Exercise isn't only for maintaining your weight and staying healthy. It's known to be a great stress reliever that also helps release chemicals called endorphin's which put you in a better mood.  Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. 

2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels. 

3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors.  Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing. 

4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men. 

5. Avoid Binge Drinking
Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse. 

6. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you, or  a special event like a play, girls (or guys) night out, or sporting event. 

7. Relax!
We are all busy with life, work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some down time. Don’t be afraid to say "No" to extra opportunities. Try to spend a few minutes each day doing nothing or something for yourself. Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay. 

8. Embrace the Season
Instead thinking negatively about the cold weather try to change your attitude and look for the best that it has to offer. Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high. 

9. Get Social Support
The power of friends, family, mentors, co-workers, and neighbors is not to be underestimated. Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood. Socializing makes us happy.

10. Catch some Zzzz’s
The cold weather naturally makes people want to sleep more. However, this busy time of year makes it hard to get the sleep you need. With a little time management, and some self-discipline, you can meet your shut-eye needs. If you get 7-8 hours each night, and try to keep your bedtime and waking time consistent your sleeping patterns can normalize and you’ll have more energy. Oversleeping on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.




Nichols, Nicole. "10 Cool Ways to Beat the Winter Blues." Spark People. Web. 19. Dec.2014.