You can also read this on Healthyandwholeyou.com

What's in store for today:

• High Protein Beef Vegetable Soup To Warm Your Winter Soul
• 10 Quick Tips To Stay On Track + Beat The Winter Blues
• The Book On Boundaries Everyone Should Read

Hey friend,

You might have noticed that I did not send out a Tuesday Deep Dive edition this week.

Well...about that! 😂

From here on out I have decided to scale back from 2 emails per week to just this Feel Good Friday edition of the newsletter for 2 main reasons:

1. This Feel Good Friday edition seems to be the one that everyone enjoys the MOST since it has so much packed into it each week.
2. I am ramping up my focus to produce a lot more educational content on YouTube, and this will help me to do that.  

I think in the long term this is a great compromise that will allow me to put out much more content, and will also allow me to make sure this Friday edition of the newsletter continues to be extremely valuable each week.

Thanks for being a subscriber!

And now, here's your Feel Good Friday...

Healthy Beef Vegetable Soup To Warm Your Soul

Every fall / winter my mother makes a handful of different soups and stews...which all taste amazing.  

One of my favorites is a Beef Stew she makes every year.

But the problem is that hers is a lot higher in calories and lower in protein and I need it to be to enjoy it on a daily basis.  

So, I whipped up this version that tastes almost the exact same, but is WAY higher protein, lower carb, and lower calorie.  

Matt's Famoush Vegetable Beef Soup:

Bulk Serving Recipe Makes 8 - 1 Cup Servings:

• 228 Calories Per Cup (1 3/4 cups max for a meal by itself)
• 45% protein
• Only 41% Carbohydrate
• 24 Grams Protein
• 26 Grams Net Carbohydrate

- 3 Cups Beef Bone Broth (Must be bone broth NOT regular broth)
- 1.5 Pounds 96/4 Extra Lean Ground Beef
- 113 Grams or 4 oz. (Uncooked Weight) Banza Chickpea Pasta
- 1 x 12 Oz. Bag of Frozen Mixed Vegetables (We used a mix with green beans, carrots, peas, corn)
- 3 Cups Tomato Juice
- 2 Packets Onion Soup Mix
- 1 Tablespoon Argo Corn Starch (Optional)
- Salt and Pepper To Taste

1. Bring a small pot of water to boil and cook your pasta for approximately 8-9 minutes until done.
2. Meanwhile, lightly spray a large soup pot with cooking spray and begin to cook the extra lean ground beef in the soup pot until fully cooked.
3. Once the beef is browned and the pasta is fully cooked, add the strained pasta, frozen mixed vegetables, beef bone broth, tomato juice, onion soup mix, and salt and pepper to taste into the soup pot, cover cook on medium-high heat for 5-10 minutes to cook down the vegetables a bit.
4. Optional step to thicken more like a stew:  Add 1 tablespoon of corn starch into a glass with 1/3 cup water and stir it together to form a slurry, then stir it into the soup, turn of the heat and let it sit to thicken.
5. Enjoy :)

This can be paired with the high protein grilled cheese I shared here to and will be a perfect meal pairing to stay within ideal weigh loss calorie meal range and a ton of protein 🙌🏻

🧠💪 10 Quick Tips to Beat the Winter Blues + Stay Fit

1. Own what you can control.
   Don’t just sit in the slump—take full ownership and pursue the taking actions that can shift your energy in the right direction.

2. Supplement with Vitamin D + Omega-3s.
   These are two of the most helpful mood + brain supplements during darker months, both of which have strong ties to mental health and many other health processes in the body.

3. Move daily—even indoors.
   When it's cold the temptation is to be a couch potato.  Instead, use a walking pad, indoor track, shopping mall, or any other indoor area to get your walks in when it's frigid outside. Make sure to get at least 8,000 steps a day or 56,000 a week.

4. Get 15–20 mins of sunlight daily.
   Getting sunlight on your skin has a lot of health benefits from mood, to vitamin d production, to resetting your internal clock.  So get outside for 15-20 minutes even if it's cloudy and cold.  Bundle up, but even just letting the light hit your face and eyes can help, especially in the morning.  Natural light = mood boost.

5. Shift your mindset.
   Focus on winter joys: cozy hobbies, festive (but healthy) food, seasonal goals, and meaningful rituals.  Don't let the season rob you of fun, make your own.  

6. Journaling + gratitude lists.
   Keep your mind anchored in gratitude. Start your day with a quick brain dump and 3 things you're grateful for, and take even just 5 minutes a day to journal your thoughts and feelings.  It really helps.  

7. Limit doom scrolling.
   The season itself can be dark, cold, and gloomy, the last thing you need is a bunch of doom and gloom making it worse.  Instead, fill your ears with positive podcasts, audiobooks, or uplifting playlists.

8. Stay social.
   Schedule a coffee chat, call a friend, or get around people—connection is medicine.

9. Stick to a consistent sleep schedule.
   Keep wake/sleep times steady—even after daylight savings hits.  Your body will thank you for not being all over the place.  

10. Add little joys to your routine.
    Try holiday baking (healthier versions!), movie nights, festive decor, or planning a warm-weather getaway.

The Book On Boundaries Everyone Should Read

If you’ve ever struggled with saying “no,” felt overwhelmed by other people’s needs, or lost yourself trying to keep the peace… this book is for you.

In Set Boundaries, Find Peace, therapist Nedra Glover Tawwab breaks down the why and how of boundary-setting in a way that’s practical, compassionate, and empowering.

She’ll help you recognize the signs of boundary violations, communicate your needs clearly, and most importantly—give yourself permission to take up space and protect your peace.

This isn’t just a book about relationships—it’s a book about reclaiming your life.

Highly recommended if you’re working on creating a healthier, more sustainable version of you—physically, emotionally, and mentally.

🎬 YouTube Video 🎬

If You Have 100 Pounds To Lose (Or Less)...

Follow This!

In this video I break down exactly what it took for Marsha to lose 100 pounds in 12 months.  

Literally everything from her daily steps, calorie and protein goals, everything...

Watch the full video here.

Client Of The Week: 

Lori Lamm - 93 Pounds Lost

Lori snapped some updated progress pictures this week and HOLY MOLY!

When Lori first joined Healthy & Whole with her husband Matt, she felt limited in her movement, out of breath doing simple tasks, and discouraged by how far her health had slipped.

What helped her create sustainable results:

• Lori learned how to build balanced, satisfying meals without tracking calories

• She focused on simple, consistent movement she enjoys

• She learned how to travel frequently while staying on track

• She learned how to be flexible for holidays, social events, and eating out

• She focused on progress over perfection — never “starting over,” just continuing when she got a little off track

Now, Lori has lost 93 pounds and feels 95% confident she can maintain her results for life. She’s active, energetic, and living proof that real transformation happens when you learn to make health work with your life instead of against it.

A Quote To Finish Your Week Strong

“Successful people have fear, successful people have doubts, and successful people have worries. They just don't let these feelings stop them.”

- T. Harv Eker

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.