The Mason Transformation Center

📢 Public Service Announcement!

As we approach the holidays, it's easy to get out of control when it comes to sugary drinks!

Guidelines recommend getting less than 10% of your daily calories from added sugars. That's around 200 calories or 12 teaspoons (42 grams) if you usually eat around 2,000 calories a day.

To put it in perspective, a single 10 oz. soda contains 10 teaspoons of sugar! 😱

Here are some health risks linked with high-added-sugar beverages:
✅Weight gain
✅Obesity
✅Type 2 Diabetes
✅Heart Disease
✅Kidney Disease
✅Non-alcoholic liver disease
✅Tooth decay and cavities
✅Gout

We have a challenge for you: whenever possible, replace those sugary drinks with a glass of water!

Are you in? Comment "I'm in!" below and let's start making healthier choices together.

(We’ll even give you a free copy of my Healthy Holiday-Inspired One-Dish Meals eBook!)

Cheers to a healthier you!

This season, let's toast to health… with a cold, tall glass of water. :)

🔥 SUCCESS DOESN’T JUST HAPPEN

This time of year can be tough when it comes to your health and fitness because of all the events and traditions that knock us out of our regular routine.

But the good news is — you’re stronger than all of that!

Remember: Success doesn't just fall into your lap.

You have to bring it to life by being intentional and taking action.

That means making healthy choices, getting your workouts in, prioritizing sleep, and basically doing everything that makes you feel GOOD from the inside out.

(While still enjoying the best of the season, obviously!)

Are you with us in doubling down this week?

We are choosing to crank out at least 2 workout sessions this week and get outside for a brisk walk in the fresh air.

What actions are you taking this week to move toward your goals? Share it in the comments below! ⬇️📝

🧑‍🍳Hello, hearty holiday season breakfast!

Normally we share healthy, quick, and easy meals, and while this one is definitely HEALTHY and EASY… it does take some prep time.

😋 However, the payoff is totally worth it.

Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!

Once you master the basic recipe you can flavor it up with different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :)

𝗢𝗮𝘁-𝗤𝘂𝗶𝗻𝗼𝗮 𝗠𝗼𝗿𝗻𝗶𝗻𝗴 𝗕𝗼𝘄𝗹 𝗠𝗶𝘅
(12 servings)

3 cups (240 g) rolled oats
1 cup (180 g) quinoa
1 cup (160 g) dried cranberries or cherries
½ cup (90 g) h**p, flax, or chia seeds (or a combo!)
1 tsp cinnamon (or pumpkin pie spice mix!)
¾ tsp sea salt
Optional: maple syrup, Greek yogurt, and/or shelled pistachios (as a topping)

To make the cereal mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt, and/or pistachios, and place in a sealed airtight container.

➡️𝗧𝗼 𝗽𝗿𝗲𝗽𝗮𝗿𝗲 𝟭 𝘀𝗲𝗿𝘃𝗶𝗻𝗴: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.

Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.

Serve and enjoy!

If you want more healthy holiday recipes, DM us to get our FREE Healthy Holiday-Inspired One-Dish Meals eBook!

🙏 Land of the free, because of the brave. Thank you, veterans, for your service. We appreciate you each and every day.