A Healthier Thanksgiving

Thanksgiving is the holiday for giving thanks for what we have, spending time with friends and family.  But it’s also the holiday often associated with excessive amounts of food!  Everyone knows that a Thanksgiving meal is often laden with sugary and carb-loaded goodies and many overindulge and consume more in this one meal than they normally do in a whole day.  But have you ever noticed how you feel after this extravagant meal?  Most feel groggy and tired and maybe so full you feel sick.  Yes, it’s fine to splurge on holiday foods, but making a few healthy changes to your Thanksgiving routine could mean you’ll feel better and more Thankful in the end!

Here are some helpful healthy Thanksgiving Day tips!

Eat breakfast: Breakfast is often called the “most important meal of the day.”  This is especially true on Thanksgiving!  It may seem counterproductive to eat a hearty breakfast before a large Thanksgiving feast, but eating something in the morning can help you keep portions smaller at the big meal.  Breakfast will also keep you energized enough to get kitchen task done and entertain your guests. Try having some scrambled eggs, a small omelet with veggies, or fruit with greek yogurt.  The protein will keep you full all morning and keep you from feeling ravenous once dinner is served.

Get off the couch: No you don’t have to work off every morsel you eat!  But keeping in mind that the typical Thanksgiving meal weighs in at about 3,000 calories you may want to incorporate some physical activity to your day to avoid weight gain.  Even just a short 10 minute walk before and after the meal not only wards of winter pounds but boosts your energy and confidence levels!

Try some healthy alternatives: We all have our favorite traditional holiday dishes that we are reluctant to change.  You don’t have to change all your dishes to healthier alternatives, but try substituting healthier options in a few side dishes.  Maybe have mashed cauliflower instead of mashed potatoes this year.  Or try making your own mushroom cream soup for the green bean casserole instead of the processed canned soup version.

Here at Family First, we always strive to help you be the BEST you you can be, but also have fun doing it. Happy Thanksgiving to you and yours and we hope that you remember everything you have to be thankful for this holiday season!


On-The-Go Mom: Dinner Recipe

Chicken and Avocado Salad

1 ⁄4 cup fresh cilantro, stems removed, chopped

2 tablespoons olive oil

1 tablespoon roasted red bell pepper, chopped

1 tablespoon fresh lime juice

1 ⁄8 teaspoon cayenne pepper

2 boneless chicken breasts, cooked and chopped

1 avocado, chopped into small cubes

Sea salt and ground pepper

4 large pieces of romaine lettuce for wraps (optional)

Combine all ingredients except avocado and lettuce in medium bowl and mix well.

Gently fold in avocado and serve as a salad or wrap in lettuce leaves.

Serves 2-4.


Spring Cleaning with Thieves Cleaner

Spring cleaning and chores will become so much easier with Thieves Household Cleaner!
  • Formulated with the power of Young Living’s Thieves oil blend, you can get a deep clean without dangerous or synthetic ingredients. It includes the scent of Lemon essential oil for an even more uplifting aroma.
  • This all-purpose cleaner can be used on any surface in your home for dusting, spot cleaning, scrubbing, or any other cleaning need. Wherever you use it, you’ll feel good knowing it’s safe to use around everyone in your family, including pets.
For more information on this product and how to purchase, make sure to talk to Dr. Moe, Dr. Mac, or Dr. Kate!



Recipe Night


Join us for Recipe Night! Come by the office, grab a healthy recipe, and make it to bring with you on October 25th! We will be sharing food and recipes with everyone and allowing everyone to try them! Call us at (910) 755-5483 to reserve your spot.


Smoothie Night

Our 2nd annual Smoothie Night is happening July 26th from 5:30-6:30pm! Come learn how to make healthy smoothies for all meals of the day! We will be having taste samples, take home easy recipes, and altogether a fun time!! Bring a friend and let’s whip up the best smoothies in town!smoothie


Water During the Winter

Drinking the requisite amount of water a day is easy to do in the summer. It’s when the weather starts getting cooler and we don’t experience as much thirst that we forget to drink as much water as our body really needs. When the weather is hot, most of us are eager to grab the nearest bottle of cold
water and glug it down rapidly. But in the winter, many of us can go all day without even thinking about drinking water. This is a highly unhealthy practice as the waterchange in season makes very little difference in
diminishing the importance and requirement of water by the body. The reason for not feeling as thirsty in the winter is quite simple. Unlike in the summer, we don’t sweat a lot and hence don’t feel as thirsty that often in the winter. Thanks to the crisp weather, we tend to get hungry often in the winter and end up eating a lot of food. To aid and hasten the process of digestion, water is needed by the body. By not consuming the right amount of water, digestive problems like constipation and others can take place. Furthermore, water is also needed to keep the skin supple, soft and moisturized during the dry winter months. The fact is, that maintaining hydration is vital for the proper functioning of the body, irrespective of season.


Now go grab a glass of water and keep this healthy habit going!


7 Healthy Habits to Lose Weight


We all know the fad diets that help us shed the extra pounds but when the circumstances in our lives change we tend to go back to our same habits that got us there before our diet started. Here are some tips to incorporate into your daily routine that will help you lose weight and keep it off.

1. Don’t view foods as “good” or “bad.”

  • Instead of categorizing foods as good or bad, see them as ones that you should eat most of the time or only somethings. This way nothing is off limits!

2. Move with purpose.

  • Exercising consistently makes reaching your goal shape much faster and easier. Gain lean muscle and give a boost to your metabolism by alternating high intensity workouts with low intensity yoga like exercises.

3. Find ways to manage your time effectively.

  • Try prioritizing your time to include the things that you know are god for you first, along with activities that contribute to your productivity.

4. Tune into your body.

  • Just being aware of your reasons for wanting to eat can help to reduce chances of eating unnecessarily.

5. Surround yourself with like-minded people.

  • Staying accountable to someone other than yourself can play a huge role in your weight loss success. It can help to give purpose in helping another succeed as well.

6. Treat yourself with kindness.

  • Giving into having cupcakes or missing a workout can make you feel like you’ve given up. The reality is that everyone makes mistakes and there’s no shame in that.

7. Celebrate the small wins.

  • While keeping an eye on the big prize helps to keep you on track, it can also be discouraging to think of it being so far away. Celebrate the small milestones that you reach, whether it be only one cupcake instead of the usual three that day. The small wins make you want to keep winning!