Watson Wellness with Vanje

10/11/2025

The holidays are meant to be enjoyed — food, family, and all. But a little mindfulness can go a long way in helping you feel your best through it all. 🌿

Here are a few ways to keep your wellness in balance this Thanksgiving:

✨ Take movement breaks. A short walk after dinner (or before!) helps digestion, clears your mind, and gives you a moment to breathe.

🥧 Be intentional with indulgence. Choose what you truly love and skip the rest — satisfaction beats overstuffed every time.

💧 Stay hydrated. Water keeps energy levels up and helps balance those heavier holiday foods.

💛 Practice gratitude in the moment. Look around the table, soak in the laughter, and remind yourself how far you’ve come.

🕯️ Rest when you need it. The holidays can be busy — it’s okay to pause, recharge, and say no when needed.

Enjoy the day fully — body, mind, and heart. 💫

10/10/2025

🛏️✨ Stop scrolling — go to sleep.
A consistent bedtime matters more than “catching up” on weekends. 😴

Your body thrives on rhythm — not randomness. So tonight, close your eyes with intention and set yourself up for a strong tomorrow. 💪

Before you drift off, think: What do I want to wake up ready to do?

Sweet dreams, friends. 🌙💤

10/09/2025

Tracking macros can be overwhelming! Our latest blog post breaks it down and shows you how to simplify your meal planning. Read more: https://wix.to/sisDdxb

So you’ve committed to tracking your macros—protein, carbs, and fats—and you’re doing your best to build balanced meals. But then you realize… • Your protein source comes with a side of fat. • Your veggies sneak in extra carbs. • Your fruit feels like a sugar bomb.And suddenly, what ...

10/09/2025

🍽️ One Meal, Many Needs 💛 Tired of playing short-order cook at dinner? You’re not alone—and you don’t have to!

In our latest blog, we’re sharing how to build balanced plates that work for the whole family—even picky eaters and busy schedules. From portion visuals to smart swaps and “try-it” bites, this guide helps you nourish bodies and build habits without the dinner drama.

✨ One plate. Shared purpose. Real-life wellness. Read the full post: One Meal, Many Needs – Building Balanced Plates for the Whole Family
https://www.watson2wellness.com/post/one-meal-many-needs-building-balanced-plates-for-the-whole-family

10/06/2025

🍂🦃 Thanksgiving is just around the corner! Let’s have some fun—
If you could only choose ONE Thanksgiving dish to have this year, what would it be? 👇

Is it the classic turkey? Mashed potatoes & gravy? Pumpkin pie? Or maybe something unique your family always makes?

Drop your answer in the comments and let’s see which dish takes the crown this year! 🥧🥔🍗

10/06/2025

Hey friends! 🎉 As the holiday season approaches, so do those irresistible sweet treats. Learn how to enjoy this festive time without sacrificing your wellness goals! Discover actionable tips in our latest blog: https://wix.to/MXYaiMQ

10/03/2025

After several parents asked I thought I would write a little something about Creatine & Teens....

If you’re a teen (or the parent of one) exploring fitness, sports performance, or muscle growth, you’ve probably heard about creatine. It’s one of the most popular supplements in the athletic world—and it’s showing up more and more in high school gym bags and locker rooms.But before you sc...

10/03/2025

Thank you to each one who allows me to be apart of their team.

10/03/2025

https://myproteinpantry.com/category/recipes/main-course/salads/

I love when clients share recipes and people they enjoy following! One of my favourite people today shared this one with me and I agree- Great finds here!

These are easy, simple, high protein salads that are hearty and filling on their own. Make them for yourself or to share with family or friends.

10/03/2025

🎃🍂 Who’s ready for pumpkin spice? 🍂🎃
Some of us have been waiting all year, while others hold off until October… but the season is finally here! What about you—team pumpkin spice always or team October only?

And to kick it off right, here’s a cozy recipe for Pumpkin Spice Muffins:

Ingredients:
- 1 3/4 cups flour
- 1 cup sugar
- 1 tsp baking soda
- 1/2 tsp baking powder
- 2 tsp cinnamon
- 1 tsp ground ginger
- 1/4 tsp ground nutmeg
- 1/4 tsp ground cloves
- 1/4 tsp salt
- 1 cup canned pumpkin puree
- 1/2 cup vegetable oil
- 2 large eggs
- 1 tsp vanilla extract

Instructions:
1. Preheat oven to 350°F and line a muffin tin with paper liners.
2. In a large bowl, mix flour, sugar, baking soda, baking powder, cinnamon, ginger, nutmeg, cloves, and salt.
3. In another bowl, whisk together pumpkin, oil, eggs, and vanilla.
4. Gradually mix the wet ingredients into the dry ingredients until just combined.
5. Spoon the batter into the muffin liners, filling about 2/3 full.
6. Bake for 20-25 minutes or until a toothpick comes out clean.
7. Let cool and enjoy!

10/02/2025

https://thebalancednutritionist.com/category/recipes/seasonal/fall/
Some great recipes here~! and lots of FALL recipes that focus on great nutrition, balance and added protein.

Check out cozy fall recipes and dinner ideas, from hearty soups and stews to casserole recipes, holiday menus, baking ideas, and pumpkin desserts!

10/01/2025

🍂 After enjoying delicious food and quality time with loved ones, it’s the perfect moment to get your body moving. Go for a walk! 🚶‍♀️ Whether it’s a slow stroll or a brisk walk, moving helps improve digestion, boosts your mood, and sets you up for a great week ahead. It’s simple, effective, and feels amazing. 🍂 Let’s get moving! 💪