Be You! You Are Unique.

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In 1956 Roger Williams published Biochemical Individuality, asserting that individuality permeates each part of the human body. This book explained how personal differences in anatomy, metabolism, composition of bodily fluids and cell structure influence your overall health.

Each person, Williams wrote, has genetically determined and highly individualistic nutrition requirements. This theory influenced some independent-thinking minds in the nutrition world but is still largely ignored by the mainstream.

We are too individualistic to eat the same exact food. Ever notice that men eat very differently than women? Children, teens, and adults all have very different preferences. People who work in an office eat differently than those who do physical labor. People eat according to their age, whether they are 25, 55 or 85.

Our personal tastes and preferences, natural shapes and sizes, blood types, metabolic rates and genetic backgrounds influence what foods will and won’t nourish us. So, when the experts say, “tomatoes are good for you” or “red meat is unhealthy,” it’s too much of a generalization. One person’s food is another person’s poison and that’s why fad diets don’t work in the long run. They are not based on the reality that we all have different dietary needs, just like we all have different needs in the area of relationship, prayer and pretty much everything in life. 

Want to learn how you can improve your nutrition that works for you?  Book a complementary consultation with me.

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Ayurvedic Digestive Tea

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Ayurvedic medicine is one of the world's oldest holistic healing systems. It was developed more than 3,000 years ago in India and continues to be popular around the world.  

This popular Ayurvedic tea is easy to make and its soothing earthy flavors will keep you craving it on cold days or after eating a a meal that upsets your stomach.  It is specially beneficial for the digestive system in reducing gas and bloat. 

 Ingredients

  • 1/4 teaspoon fennel seeds
  • 1/4 teaspoon coriander seeds 
  • 1/4 teaspoon cumin seeds
  • 2 cups of water

Instructions

  1. Place fennel seeds, coriander seeds, cumin seeds and water in a saucepan and bring to boil.
  2. Simmer for 5-10 minutes, then remove from heat.
  3. Strain through a metal strainer and enjoy warm.

 

 

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Skinny Eggnog

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"And when youth's summer day is vanished,
And age brings winter's stress,
Her stores, with hoarded sweets replenished, 
Life's evening hours will bless."
Charlotte Bronte

This delightful holiday treat welcomes your "winter's stress", and promises to lift you up and out of whatever wobbly mood may visit during the often hectic,  frigid days of winter. 

The history and lore of eggnog is as rich as its traditional ingredients. Suffice it to say, those who crave this winter holiday indulgence often fear its delectability due to the unhealthful nature of its distinctive, calorie-laden, potentially intoxicating components. 

However, Heidi's mod take on this "forbidden" treat will leave you leaping towards the ladle, as you pour health into your holiday glass and feel good about opting in to tasty treats, knowing you are fortifying your body, while also expanding your idea of what it means to enjoy the holidays. 

So, go ahead and create a new tradition this year! Share the indulgent love of this delicious, healthful version of traditional eggnog. As you do, trust that your loved ones—that includes you!—will know you are feeding their souls, while nourishing their wintertime bodies. Cheers!

Ingredients
2 cups almond milk or coconut milk
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground cloves
1/2 tsp pure vanilla extract
3 large egg yolks
2 TBSP raw honey
1 TBSP rum (optional)  

Directions:
Pour almond milk or coconut milk into a saucepan set over medium heat.

Whisk in the cinnamon, nutmeg, cloves, vanilla and raw honey if desired. 

Once you see steam coming from the milk, remove the pan from the heat.  Allow mixture to cool for 10 minutes.

Whisk in the egg yolks until fully incorporated.  If the eggnog is too thick, add more almond or coconut milk until you reached the desired consistency. 

Add rum if desired.

Serve warm or transfer the mixture to a glass container and refrigerate until fully chilled. 

Enjoy!

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Warm salad with Tahini Dressing

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Tahini tahini, wherefore art thou, tahini?

If you can't find tahini in your cupboard, now's the time to stock up on this ancient wonder food, which can be used as an ingredient for sauces, a spread on bread, or straight from the jar with a little spoon; tahini is in! 

Boasting more protein than milk and most nuts, tahini is also rich with B vitamins, vitamin E, and bone-strengthening minerals such as, magnesium and calcium. It also carries an amino acid called methionine, which is known to aid the liver in detoxification. Additionally, tahini is high in unsaturated, fat. When you learn to incorporate a variety of foods into a routine diet, especially seasonal choices, you feed your body with nutrient-rich, comforting foods.  

Although raw foods are often touted for their enzyme-rich qualities, sometimes, and for some people, going raw just doesn't work. Even if you are a person who does enjoy the taste and benefits of a raw diet, allowing warm foods into your gut can be soothing, and, often a wonderful way to sooth the gut. 

To combine tahini with a warm food dish, try Heidi's delicious warm coleslaw salad with tahini dressing. The combo will provide a satisfying winter meal that provides you with nourishing fats, minerals, and vitamins, as well as offer the palate something new to consider, and, without a doubt, delight in.

Tahini Dressing

Ingredients:
1/3 cup tahini
1 clove garlic
3 tablespoons lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste
1/4 cup water

Directions:
Combine tahini, garlic, lemon juice, with a dash of salt and pepper and blend in a small blender or single serving Nutri-bullet mixer. Pour over any veggies or a warm salad. Below is a delicious warm salad to try.

Warm Salad

Ingredients:
1 tablespoon olive oil
1 cup shredded green cabbage
1 cup shredded purple cabbage
1 large carrot, grated
1 large parsnip, grated
chop fresh parsley, for garnish (optional)

Directions:
Stir-fry green cabbage, purple cabbage, carrot and parsnip with olive oil for 3-5 minutes.  Transfer to large bowl and add the dressing and toss to coat.  Sprinkel with chopped parsley and serve. 

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Year-Round Fruits & Veggies

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Eating seasonally is one of the easiest ways to rotate our nutrition intake and get variety in our diet.  Seasonal fruits and veggies are often cheaper because they are locally grown and abundant.  But the list below is about fruits and veggies that are in season all year round. 

  • avocados
  • bananas
  • beet greens
  • broccolini
    • cabbage
    • carrots
    • celery
    • leeks
      • papayas
      • parsnips
      • shallots
      • turnips
      • lemons
      • lettuce
      • mushrooms
      • onions

      Based on North American harvests.  Varies regionally.

      List of Fall Fruits and Vegetables

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      Chia Pudding

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      Nutrient Powerhouse Chia Seed Pudding

      Incorporate this delicious and healthy chia seed pudding packed with protein, Omega-3, antioxidants and calcium that you can make in under 5 minutes. Make the night before and enjoy a grab and run breakfast or snack.

      Ingredients

      • 2 cups almond milk or coconut milk 

      • 1/2 cup Chia Seeds

      • 1/2 teaspoon vanilla extract

      • 1/2 - 1 banana (depending on how sweet you like)

      • Optional: garnish with1/4 cup berries and sprinkle coconut shavings

      Instructions

      1. Mash banana and combine almond milk or coconut milk and vanilla extract. 
      2. Whisk in chia seeds.
      3. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel.
      4. Make this at night to have ready for a fast breakfast or snack the next day.
      5. Optional; Add 1/4 cup of berries and sprinkle coconut shavings.

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      Quick Bean Chili

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      Beans and greens are powerhouse for weight loss and improving our immune systems.  Scientific literature also links them with protection against cancer, diabetes, and heart disease.  

      Try this quick, vegan, and gluten free chili.  Make a batch over the weekend for easy lunches or dinners throughout your busy week.  

      Ingredients:
      1 large onion, chopped
      1 green bell pepper, chopped
      1 cup celery, chopped
      1 clove garlic, chopped
      1/4 cup water
      2 tablespoons tomato paste
      1 tablespoons chili powder
      2 teaspoons ground cumin
      1/4 teaspoon black pepper
      2 cans black beans, drained and rinsed
      2 cups vegetable broth
      1 1/2 cups diced tomatoes
      1 tablespoon olive oil

      Directions:
      Stir in onion, bell pepper, and celery with olive oil in a soup pot until almost tender.  Add garlic and cook for another minute.

      Stir in water, tomato paste, chili powder, cumin, black pepper, beans, vegetable broth, diced tomatoes and bring to boil.

      Reduce heat, cover, and simmer for 15 minutes.

      Enjoy hot and store extras in fridge or freezer for quick meals.

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      Skinny Spiced Cookies

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      Upgrade your sugar cookies with these skinny spiced cookies this holiday season.  

      Ingredients

      2 cups blanched almond flour
      1/4 cup honey
      1/4 cup butter or ghee
      1/4 tsp baking soda
      1 tsp ground cinnamon
      1 tsp pure vanilla extract
      pinch of salt

      Directions

      Preheat oven to 300*F. Line a baking sheet with parchment paper.  Set aside.

      Melt butter or ghee and cool.  In a large bowl combine all the ingredients until fully mixed.

      Scoop the dough into a spoon and roll it into 1-inch balls, then flatten each dough ball gently with the palm of your hand.

      Place the balls on the prepared baking sheet. 

      Bake 12-15 minutes, then carefully turn the cookies over with a spatula.

      Reduce oven temperature to 200*F.  Return tray to the oven and bake the cookies for an additional 8-12 minutes. 

      Place the try on a cooling rack and allow the cookies to cool completely before enjoying. 

      Share these cookies with family and friends this holiday season!

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      Guilt-Free Holiday Brownies

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      Try this easy, guilt-free holiday brownies to share with family and friends or just satisfy a sweet tooth craving!  This delicious dessert is gluten-free and dairy-free.

      Ingredients
      1 can pumpkin puree
      1 cup almond butter
      5 tbsp raw cacao powder
      1/2 to 1 ripe banana
      1/8 tsp Stevia extract (powder)
       

      Directions

      Preheat oven to 350F.
      Generously Oil mini-muffin pans with olive oil.
      Beat together the ingredients in a mixing bowl using an electric mixer.
      Transfer batter to greased mini-muffin pans and smooth
      Bake at 350F for 30 minutes.
      Let cool for 1 hour. 
      Store leftover brownies in airtight container in refrigerator for up to 5 days or freeze for up to 6 weeks!

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      Spiced Cranberry Sauce

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      Make this crowd-pleasing spiced cranberry sauce for Thanksgiving or any other time.

      Ingredients

      1 package (12-oz) fresh cranberries
      1 cup water
      1/2 cup raw honey
      1 tsp ground cinnamon
      1/2 tsp ground ginger
      1/4 tsp ground nutmeg
      1/8 tsp ground allspice

      Directions

      In a medium saucepan set over medium heat, combine cranberries, water, and honey.  Bring to mixture to a boil, then reduce the heat to low and cook.  Stirring occasionally, until the cranberries have burst and the mixture has thickened, about  5-10 minutes.

      Remove from heat and stir in the spices.  Serve warm or chilled.  Sauce can be stored in the refrigerator up to 5 days.

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      Skinny Pudding

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      You'll never believe what is in this pudding recipe.  Try this delicious Mint Chocolate Avocado Pudding delight.  Filled with avocados and dark chocolate superfoods.  Make this dessert a must try tonight! 

      Ingredients: 

      1/3 cup chopped dark chocolate (85% of higher)
      3 ripe avocados, peeled and pitted
      1/4 tsp pure peppermint extract (more to taste)
      1/4 to 1/3 cup pure maple syrup (more to taste)
      2 TBPS coconut milk or almond milk
      2 TBPS cacao powder

      Direction: 

      Melt chocolate and set aside.  In a food processor, place the avocado, peppermint extract, maple syrup, coconut milk, cocoa powder and melted chocolate.  Puree until smooth.

      Serving 4.
      Chill for 30 minutes

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      Dairy-Free Mashed Potatoes

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      Try this delicious dairy-free mashed potatoes.  This easy recipe uses chicken broth and olive oil instead of dairy.  Great for everyday dinner or Thanksgiving.  

      Ingredients

      1.5 lbs Yukon Gold potatoes
      1/2 cup chicken broth
      1 tablespoon olive oil
      1/2 teaspoon salt
      1/4 teaspoon pepper

      Instructions

      1. bring a pot of water to a boil and add potatoes.
      2. Peel and cut potatoes into quarters.  Boil for about 12 minutes or until a fork can easily split them.
      3. Drain the potatoes.
      4. Mix chicken broth, olive oil, salt, and pepper with potatoes and mash using a masher or a food processor to mix thoroughly.  

       

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      Cranberry Delight Smoothie

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      I love smoothies for busy women.  Whether you're on the run or don't want to cook a meal, smoothies are a quick nutrient dense strategy to fuel.  Try this yummy seasonal dairy free protein smoothie.

      Servings: 2
      Ingredients:
      1 cup fresh or frozen cranberries
      1 large, ripe banana
      1 cup unsweetened Vanilla Almond or Coconut milk
      1 serving collagen peptides* 
      3 ice cubes (if using fresh berries)
       

      Place the cranberries, banana, almond or coconut milk, collagen peptides and ice in a blender.  Puree until fully combined and smooth.  Pour into 2 glasses and share with a loved one.  

      * Purchase collagen peptides from Amazon.

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      Favorite Bean Salad

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      Discover the Power of Bean Salads

      Beans are among the world's most perfect whole foods.  Beans stabilize blood sugar, curb appetite and help you feel full.  Beans' high nutrient and fiber profile, aids in healthy digestion and weight loss.  Rinse beans with cold water to wash off excess sodium.  Look for BPA-free cans or carton packaging.

      Quick Bean Salad 

      Enjoy this Bean Salad for lunch or dinner!

      Ingredients

      • 1 can favorite bean
      • 1/2 small red onion, chopped
      • 1 tomato, chopped
      • 1  cup chopped parsley
      • 3 tablespoon balsamic vinegar
      • 1 tablespoon olive oil
      • salt and pepper to taste

      Instructions

      • Rinse beans under cold water
      • Mix all the ingredients in a bowl
      • Serve cold as salad or heat in microwave for a warm dish

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      Prepare For Halloween

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      It was September of 2000 when I was at Costco and noticed the 5 lb of assorted candy bags.  It was our first Halloween after getting married.  I thought it was a great idea to buy the candy in advance, so we we'd be prepared.  BIG MISTAKE!  Before I knew it, I was eating one, two and three pieces of candy every day.  I think I ended up gaining 5+ pounds that month.  To top it off, I had to buy more candy to handout on Halloween night.  So much for planning a month ahead!  

      I wised up the following year.  I decided to purchase Halloween candy the week of  Halloween.  Now, my ritual is to buy Halloween candy the day of Halloween. 

      Here are my top 5 Halloween strategies:  

      1. Buy candy on Halloween day.  Avoid the temptation of candy around the house. Hiding the candy doesn't count either.  It just makes it more fun to climb up a chair to get more candy out of the hidden candy bag.

      2. Buy your least favorite candy.  Temptation to eat one candy and hand out one candy is diminished with this strategy.  I LOVE Butterfingers.  I can not bring those in the house.

      3. Grocery shop and meal prep.  The week of Halloween, it is critical to have healthy food in the house.  Eat 3 meals a day to keep blood sugar stable and hunger at bey.  Candy is not a meal replacement!

      4. Eat LOTS of green veggies. Eat veggies to meet required nutrients for a healthy body.  Veggies and other nutrient dense foods prevent sugar cravings; especially greens!

      5. Drink water throughout the day.  Thirst often masks itself as cravings.  Our body does not know the difference between  hunger and thirst.   Be aware that thirst creates cravings!

      So on Halloween day, I will be purchasing Halloween candy, starting my crockpot in the morning and mixing in my green smoothie!
       

      I'd love to hear from you!  What are some healthy strategies you've learned over the years?

       

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      Heidi's Top 5 Favorite Products

       If you'd like to learn more about healthy living strategies, Signup for   Take Charge in 2018    workshop on November 4, 2017 from 9:30 to 12:30pm.   Learn more. 

      If you'd like to learn more about healthy living strategies, Signup for Take Charge in 2018  workshop on November 4, 2017 from 9:30 to 12:30pm.  Learn more. 

      Wanted to share some products that I absolutely love and enjoy!  Here are this week's top five products.

      1. Celestial Seasoning's Bengal Spice Tea

      I drink this tea throughout the year.  But as the weather gets cold, it hits the spot even more.  Teas are great strategies for in-between meals to satisfy cravings and hold us over until the next meal.  This is a caffeine-free, sugar-free, gluten-free tea filled with cinnamon, ginger, cardamom, and cloves. This delicious blend is Celestial Seasoning's caffeine-free interpretation of Chai, a spicy Indian brew traditionally made with black tea. 

      Bengal Spice  can be found at any Whole Foods, Amazon and selected Giant Food and Target stores.   

      2. Native Deodorant

      Native Deodorants is the best natural deodorant I have tried.  After trying about half a dozen natural deodorants, I was left disappointed because they did not work.   Native Deodorants are truly a chemical free deodorant that works!  They are Aluminum-Free, Talc-Free and made in the U.S.A!  Native Deodorants can found online: https://www.nativecos.com/

      3. Protein Powder

      Women often have a hard time getting enough protein in their diets, especially in the morning.  Vital Proteins Collagen Peptides are my favorite protein powder, which I add to my green smoothies every day.   The benefits of this product are a mile long.  They help with keeping us feel full and you'll definitely notice improved hair, skin and nails. I like to call it my natural botox. I also love how it mixes well in hot and cold liquids.  You can add it to plain water, hot tea or coffee.  The possibilities are endless! I purchase mine from Amazon.

      4. Epsom Salt Baths

      Can someone say "Calgon take me away?"  Although Calgon had a good idea, I love Epsom salt baths better.  After a stressful day or a hard workout, an Epsom salt bath helps me relax and supports a good night sleep.  There are many benefits to Epsom salt.  Epsom salt contains magnesium which helps relax the nervous system.  Other benefits of Epsom salt are stress relief, it soothes sore muscles and swollen feet, and can be used as a weekly detox bath.  My favorite product is Dr. Teal's Original Epsom Salt.  Majority of stores carry this product. I buy them from  Costco, Target, and Bed Bath & Beyond.

      5. Justin's Almond Pouches

      Justin's Original Almond Butter pouches are my favorite emergency food snacks.  I stash these in my car's glove box, gym bag, purse, and office desk.  They're also a great strategy when traveling.  Just knead, tear, and squeeze the almond butter.  I couple this with a delicious seasonal fruit or veggie and it will helps to get me through my next healthy meal.  Justin's Almond Pouches can be found at local Targets, Whole Foods,  Amazon and selected Starbucks.  

       

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      Heidi's 3 Tips to Decrease Stress

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      It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Life is short, and time flies, especially in today’s fast-paced world.

      Here are three strategies meant to help you slow down, enjoy life, and focus on the most important parts of your day. 

      1. CUT PERSONAL INTERNET USE BY HALF

      Technology has become a major element in most of our lives. Social networking, email, and web surfing can occasionally cause our minds to lose focus and wander through hundreds of topics, thoughts, and ideas. Try to use half your designated Internet time to explore new hobbies, exercise, or meditate.

      2. MAKE TIME FOR YOURSELF

      When did you last spend valuable time with yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate, or cook a new recipe.  Self care means different things to different people.  Taking time to rediscover what fuels you can be one of the most powerful things you do for yourself and loved-ones. 

      3. REMEMBER YOUR GOALS AND ASPIRATIONS.

      Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you’ve already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.

       

      Giving ourselves permission to slow down to focus on what's important can be the start of an amazing journey to live our happiest and healthiest life.    

       

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      A Healthy Home

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      The benefits of eating clean, nutritious, whole foods are clear – the fewer toxins, chemicals, and junk you feed your body, the more vibrant a life you’ll lead. While the phrase “you are what you eat” stands true, the state of your environment can also impact your health.

      HERE ARE SOME SIMPLE WAYS TO KICK OFF YOUR HEALTHY HOME:

      • Grow plants indoors

      • Open windows and allow fresh air to filter your rooms

      • Switch to energy saving light bulbs

      • Allow sunshine to filter your rooms

      • Compost kitchen scraps

      • Use appliances efficiently

      • Recycle trash

      • Buy recycled goods

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      Fall Fruits & Vegetables

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      Eating seasonally is a great way to rotate your nutrition, improve your immune system and keep meals exciting.  An easy way to eat seasonally, and eat the the best-quality produce is to do the bulk of your shopping at local farms and farmers' markets.  Fruits and vegetables also tend to be cheaper when they are in season, which is a win-win.

      Below you will find a list of seasonal fruits and vegetables in Fall.

       

      Fall Fruits

      • apples
      • Asian pears
      • coconuts
      • cranberries
      • passionfruit
      • pears
      • pomegranate
      • quince
      • daikon radish
      • grapes
      • huckleberries
      • guava

      Fall Vegetables

      • daikon radish
      • garlic
      • ginger
      • Jerusalem artichokes
      • jicama
      • kale
      • arugula
      • bok choy
      • broccoli
      • Brussels sprouts
      • cauliflower
      • cherimoya
      • kohlrabi
      • kumquats
      • pumpkin
      • sweet potatoes
      • Swiss chard
      • winter squash
       

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      Heidi's Simple Water Schedule

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      If you're like most people, you aren't drinking enough water each day, and you've gotten used to being dehydrated.  My simple water schedule will allow you to experience what good hydration feels like.  Hydration helps us have more energy, feel less hungry, be in tune with true hunger and flush out toxins.

      Heidi's Simple Water Schedule:
      7am: Drink tall glass of water
      11am: Drink tall glass of water
      3pm: Drink tall glass of water
      6pm: Drink tall glass of water

      Tall glass of water is about 16 ounces.

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