Wiseman Integrative

11/26/2025

Before tomorrow’s big meal, practice 3 mindful habits:
• Take 3 deep breaths before eating
• Slow your chewing
• Fill half your plate with color
Mindfulness = enjoyment without overdoing it.

11/25/2025

Energize your body before holiday cooking ramps up. Try 2–3 rounds:
• 12 squats
• 10 glute bridges
• 20 marching steps
Quick, joint-friendly, energizing.

11/24/2025

Choose ONE anchor habit for Thanksgiving week:
• Walk 10 minutes after meals
• Drink 2–3 bottles of water today
• Do a 5-minute bedtime stretch
Small, steady habits carry you through busy days.

11/22/2025

Before the holiday rush picks up, try this 60-second stress reset:
Inhale 4 sec → Hold 2 → Exhale 6 (repeat for 1 minute).
Calm body, clear mind.

11/21/2025

Start the weekend strong with these Top 5 wellness wins:
1️⃣ Drink a full glass of water
2️⃣ 5-minute stretch break
3️⃣ Add one veggie to a meal
4️⃣ Get 10 minutes of movement
5️⃣ Plan one “you time” moment for the weekend

11/20/2025

Holiday classic ➡️ healthy makeover 🥗
Swap fried onions for baked crisps + use Greek yogurt instead of cream soup. Yay for healthy feasts!

11/19/2025

Family gatherings can be joyful AND stressful. Keep it light with a few quick resets:
🧘 Take 5 deep breaths before entering the room
🚶 Step outside for fresh air
📓 Jot down a quick gratitude list

What can you do about the mounting stress during the holidays? Consider these coping strategies from Len Kravitz, PhD.

11/18/2025

Satisfy your sweet tooth without the crash:
🍫 Dark chocolate bark
🍎 Baked apples with cinnamon
🥥 Coconut macaroons (light)
🍮 Greek yogurt parfaits
Which one tempts you most?

11/17/2025

Dark mornings can zap your energy — but a few simple rituals can flip the script:
☀️ Get light first thing (open blinds or use a lamp)
🤸 Move before screens (stretch, yoga, brisk walk)
📝 Write down 3 gratitudes + 1 goal

11/16/2025

A sweet holiday treat with a healthy twist:
✨ Cranberries + chia seeds = fiber + antioxidants
✨ Prep ahead for easy breakfasts
✨ Festive AND good for you
Would you try it?

Recipes

11/15/2025

Take 5 minutes today:
🙆 Neck rolls
🙌 Shoulder shrugs
🧘 Chest opener
🦵 Hip flexor stretch
🧎 Child’s pose
Your body will thank you.

11/14/2025

Fuel your body to stay healthy all season long. 🍊🥬☕
1️⃣ Citrus fruits for vitamin C
2️⃣ Garlic for natural antibacterial power
3️⃣ Nuts & seeds for zinc
4️⃣ Leafy greens for antioxidants
5️⃣ Green tea for polyphenols