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Have a Happy and Healthy 2021!

HAPPY NEW YEAR, 2021…is FINALLY here!!! After months of quarantining/staying home and baking banana bread, many of us are eager to hit the reset button. It’s time to live up […]

Dec 29


HAPPY NEW YEAR, 2021…is FINALLY here!!!

After months of quarantining/staying home and baking banana bread, many of us are eager to hit the reset button. It’s time to live up to those promises we made to ourselves and eat healthier, workout, and most importantly feel better. Now more than ever, we are all focusing on the importance of leading healthy lifestyles to maintain strong immune systems.  It’s easier than ever to be super-motivated when that first week of January rolls around.

With the right tools, you can set yourself up for success, and instead of attempting that quick-fix diet (that never really works), we can find success following these simple tips;

Drink Water

Think you drink enough water? Think again. When it comes to optimal hydration, be sure to follow this simple rule:

Consume half your body weight in fluid ounces of H2O

Example: 150lbs = 75 fl oz

Often, when our bodies are lacking water, we feel even more hungry than we normally do. You may even find yourself eating far less once you become properly hydrated.

Level up your resolution by trying some healthy add-ins like fresh lemon or lime, fruit, or cucumber.

7-8 Hours of Sleep

Many of us are forced to stay home right now, which means more time on social media and watching TV. You might find yourself sleeping later and waking up groggy. Sleep is like any healthy habit: consistency is key.

Having trouble falling asleep at night?

  • Set a specific bedtime in your mind. Doing so gives your brain and body a little mental feedback on your body’s internal clock will start winding down. The more you keep a “bedtime routine,” the more your brain and body can recognize when it’s time to shift gears.
  • Drink hot herbal teas (like Chamomile or Kava) with honey and a slice of lemon. The lemon aids in digestion so you’ll have a better start to your morning and the herbs will help to calm your nervous system preparing your body for relaxation.
  • Stretching your hamstrings, back, and shoulders nightly will help release tension built up from your busy day.  This will also signal your body to shut down, helping you fall into a regenerative sleep.
  • Make sure your room is set to a cooler temperature during the night. Program your thermostat so this happens automatically.
  • Power Down- The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off.
  • Try a series of 10 second deep-breathing excercises or listen to guided mediation or calming music that will lull you into a deep sleep.

Meal Planning

Plan ahead and you’ll never find yourself asking “What’s for Dinner tonight?” 

We are all spending more time in the kitchen cooking, so it’s important to devise a meal plan in advance so you can make fewer trips to the grocery store. Keep a magnetic notepad on the fridge detailing breakfast, lunch, snacks, dinner and dessert selections for the entire week. You can also keep a digital version of your list on your phone. Once you’ve made your food plan of attack, go through each section and make a shopping list of all the ingredients you’ll need for every meal. Incorporate several of the same ingredients throughout the week to get the most out of your food and your budget (like proteins, salad, rice, fruit, vegetables, and eggs).

Just Move It

Dedicate a little time each day, at least 2o minutes, to some form of exercise. Invest in a pedometer to help keep you on track and accountable for your daily required movements,  I.E 10,000 steps per day! If you are working from home this is an especially vital habit to get your blood flowing and to boost your metabolism.

Don’t neglect strength training! Weight lifting doesn’t have to be intimidating. No need to go crazy, just get a small set of hand weights you can use at home.  After all, muscle burns fat! Watch “how to videos” to make sure you are using correct form and posture.

Grill Veggies and Proteins

Cooking on your grill is a great way to transform healthy foods and proteins into the perfect plate that never feels like a comprise. If you have a Kenyon grill you can keep your grill indoors and accessible on the kitchen counter along with other appliances you’ll need to have ready on the quick, like a blender, so preparation of your meals and snacks will feel almost effortless.

Add an assortment of spices, rubs and marinades to your protein of choice before grilling. Spices can be nutritionally valuable while adding a burst of flavor. Choose fresh or dried spices or get creative and make your own blends to keep on hand. A winter favorite of our’s is Tumeric which contains powerful anti-inflammatory and antioxidant properties, much needed during the current pandemic.

Healthy Recipes to Make on Your Kenyon Grill:

Grilled Zucchini & Portobello Steaks with Sun-dried Tomato Aioli

Serve as an appetizer, side, or main dish… you’ll want to slather this sun-dried tomato aioli all over it!

Grilled Cauliflower Steak Pizzas

For a healthy and yummy vegetarian dinner, this fun take on pizza is made with thickly sliced cauliflower as the crust.

Grilled Salmon with Zucchini

Our go-to recipe for grilled salmon which tastes fresh and delicious.  A simple meal that is ready in just 20 minutes.

Steak and Asparagus

This easy weeknight dinner cooks entirely on the grill and takes less than half an hour to make.  If asparagus is out of season, substitute for grilled romaine or another one of your favorite vegetables.


The start of 2021 is very different from any beginning of a New Year we have ever experienced, but don’t give up on hope. Have faith, stay strong, and know good things and better times are on their way! 

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