​Hey Reader, ​

It's scary how quickly the holidays creep up on me. I'm over here starting to get ready for Thanksgiving and figuring out which of my classic recipes I'll use this year. Many of you have downloaded my Thanksgiving cookbook already, and you can also find the recipes on the website for easy reference here. As for the website, it has been intermittently affected by the Cloudflare outage today so if any of the links here give you an error, be sure to try again later after service is fully restored.

Speaking of Thanksgiving, Black Friday sales are already in full swing! A lot of my discount codes stack on top of current sales. Be sure to start on my shop pages to get the best deals on my favorite health and wellness products and you can check out my Amazon links for the holidays too.

Using my links helps support Heal Nourish Grow and it doesn't cost you anything...you just save money and time. In the past I've published Black Friday guides with my favorite produts and sales. These are still useful today but I don't think I'm doing a 2025 version.

All of the products in my shop are carefully curated with trusted brands in the health and wellness space. Did you see the latest consumer reports about protein powders for example? I never worry about those things because I only chose brands that are manufactured in a GMP facility and use third party testing to insure purity and safety.

Thanksgiving Holiday Planning and Cooking Tips

A few quick tips to help you feel organized, calm, and confident in the kitchen for the upcoming holidays:

• Plan your menu early – Decide on your mains, sides, and desserts. Choose 1–2 “non-negotiable favorites,” then fill the rest with easier dishes (or store-bought shortcuts that still feel special).
• Check your pantry and spice cabinet – Make sure you have the essentials: broth, herbs, oil, butter, allulose/sweeteners, almond flour, baking powder, and spices. Replace anything old or clumpy.
• Prep ingredients ahead – Chop vegetables, measure spices, make compound butter, or pre-mix dry ingredients for baked goods. Store everything in labeled containers for stress-free cooking day.
• Do a cookware + tools audit – Confirm you’ve got the right roasting pan, thermometer, sheet pans, mixing bowls, and storage containers. Don’t forget foil, parchment, and kitchen twine.
• Delegate smartly – If guests ask what they can bring, assign items that travel well (salads, desserts, rolls, or drinks).
• Set the table the day before – Place linens, plates, glasses and name cards. Waking up to a beautifully set table makes cooking feel less chaotic.
• Schedule your cooking timeline – Work backward from your desired dinner time. Note oven temps, how long each item takes, and what can be reheated or held warm.
• Create fridge and freezer space now – Eat down leftovers early in the week and organize shelves so you’ll have room for storage containers, brined turkey, and holiday ingredients.
• Don’t try new recipes the day of – Test anything unfamiliar at least once beforehand or choose proven, low-stress dishes. Unlike using ChatGPT, all of my recipes are tested!
• Make time for YOU – A morning walk, a quick meditation, or a few deep breaths before guests arrive keeps the day grounded and joyful.

​

🔬 What We're Reading

​Impact of muscle mass on mortality in patients with rheumatoid arthritis: insights from NHANES 1999–2018 (Ouyang et al., Nutrition Journal, 2025)

• This week we’re diving into a fascinating new study published in Nutrition Journal (2025) examining how muscle mass impacts long-term health outcomes in adults with rheumatoid arthritis. While the population is specific, the takeaway is universal: muscle isn’t just for aesthetics—it’s a powerful predictor of longevity.
• Researchers followed nearly 900 adults for more than a decade and found that for every 1 kg/m² increase in appendicular skeletal muscle mass (ASMI), the risk of all-cause mortality dropped by 34%, and cardiovascular mortality dropped by 40%. Conversely, those with low muscle mass faced dramatically higher risks—up to 2.5× greater cardiovascular mortality.
• Why this matters for you: At Heal Nourish Grow, we talk a lot about the importance of resistance training, protein, and body-composition. This is not just for looking strong, but for being strong and able into our older ages. I always joke that I'm just training to be able to get off the toilet by myself and bring the groceries in at 90, but that's the actual truth!

This study reinforces something we see every day in the wellness space: muscle is protective. It supports metabolic health, stabilizes hormones, protects the heart, and adds resilience as we age.So whether you're building glutes (I keep trying), improving posture, or simply staying consistent with your training, just remember: every rep is an investment in your long-term health, not just your physique!

Featured Products

People all over the world have been reading my review article of the Hume Body Composition Scale and choosing to add it to their health tools. I've been using it for almost a year now and it's been giving me such great insights that are on

par with a DEXA scan. You can read more about it here and get a special deep discount as part of the Heal Nourish Grow community. Our discount stacks on top of the current Black Friday sale too! I've also been testing out their new Hume Band which is a Whoop alternative with no subscription required. Look for that review coming soon.

I also found a new lower alcohol/low calorie wine that I've been loving. While we all know that drinking alcohol isn't exactly good for us, sometimes we still like to indulge while drinking a slightly

"healthier" choice. This is where Syltbar comes in! Their wines are organic, virtually sugar free and their prosecco has only 49 calories per serving (most prosecco/wine is 100-160 calorie per serving), making it more diet friendly as well. Get $25 off your order with my link.

That's it for this newsletter. We hope you enjoy our latest content and find it helpful in your journey to ultimate wellness. Stay tuned for more updates, and don't forget to share your progress and insights with our community on social media!

Keep learning and growing,

​600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
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