Hi Amber! When you open the document, you should be able to print it right there - no need to download it. If you’re on a Mac, just click FILE and then PRINT in the dropdown menu. If you’re on a chromebook or other type of desktop, I’ll have to check my daughter’s computer later or if anyone in the community can help- please let us know!

Yes - support@andlife.com

I failed you Richard - I just saw this now, sorry! Anyway, Here are some recipes in the AND/life app that are staples for holiday seasons with my family: - salmon - many recipes on the app -30 Min Turkey Chili -Spicy Red Lentil Soup -Holiday Veggies -Peppermint Chocolate Chia Seed Pudding -Chocolate Mousse made with coconut milk - not sure if that recipe made it into the app yet. If not, ask me and I’ll share it🙌🏻

Disclaimer: I made all of the fam-friendly videos myself when we all got first locked down for Covid. And when I say I made them myself, I mean I was the entire production crew for them, so please excuse the video quality 🤪🤣🙌🏻

Better banana bread actually has small diced apple in it - I think it gives it a great texture. You could make an apple cinnamon version of a speed crepe - maybe just simmer diced apple in a little coconut oil and cinnamon. I’m making this up in my head right now, but I bet that would work as a great topping for a speed crepe. I’ll work on more ideas and add them to the app!

I vote get her the app (but I’m biased 🤣🙌🏻)

I love hearing the Barbara- it feels like my life’s work is getting people to trust that consistency wins when it comes to fitness, even if the workouts are under 10 minutes. Short, total body workouts plus lots of standing and walking are plenty to make you stronger, leaner and more energized if you keep up with them! Couple it with portion awareness and you’ll be on the fast track to a lifetime of feeling great!

Of course! Let us know how you’re doing as you go!

I’ve been there. 🤣

That’s awesome - let us know how it goes!!

Turkey chili is a super fast go-to, and I think there are three different versions on the AND/life app. You may also want to try one of our “risotto” recipes that substitute cauliflower rice or oats - a great way to feel like you’re eating cozy food without feeling weighed down afterward. Chicken Lime soup is tangy and fun, as is winter vegetable soup. Spiced red lentil soup is what I make for the fam every wed night before Thanksgiving when everyone wants to eat on the lighter side but still feel cozy and warm!

Get a couple other people to do it with you at lunch, 15 mins before work or maybe at a time in the late afternoon. One group in Washington DC told me that they all brought in weights knowing they’d be working late on a project every night for a couple of weeks. They made it fun and kept their motivation going by adding a group arm workout every night .

Our speed crepes can make for a great base for holiday treats - maybe make the speed crepe and then top with melted dark chocolate and shredded coconut “snow.” Adding peppermint or almond extract to the dark chocolate would add a nice seasonal twist too!

Check out cherry almond bites and cherry chocolate superfood bars on the AND/life app - those are options you can feel great about. Chocolate peppermint chia pudding can make for a great healthy dessert - you just may need to make it a little sweeter than the instructions for kids!

If you have the AND/life app, type butternut squash in the recipe section of the food library for a bunch of great options. I especially like the butternut squash fritters. And if you have time, the steel cut oat “risotto” is great as well!

Hey Rob, This question is dear to my heart - I LOVE coffee. And the good news is that coffee has amazing health benefits - no need to give it up. Just maybe do what I do and cut back on the caffeinated coffee a bit. For me, one cup of caffeinated coffee in the morning is plenty, and maybe another in the afternoon. If I want more coffee, i.e. sometimes I want a second cup in the morning, I do decaf. If I energize myself with a two minute desk workout in the afternoon (can't recommend this enough BTW), I generally don't want any more caffeine, but I may still want coffee - so I do decaf. Back to coffee: here are the benefits, grounded in reputable science: - energizes and focuses the brain - helps burn fat - helps fight depression - contains energizing b-vitamins, and muscle-relaxing magnesium - may lower risk of type 2 diabetes and some cancers - lowers risk of Alzheimers, dementia, and Parkinson's - doesn't cause heart disease and may lower stroke risk - may protect the liver Re: Matcha - in the afternoons, I often make an oat milk matcha latte instead of coffee. Remember that it's best to keep matcha to something you make yourself. When you buy it at Starbucks, Coffee Bean, etc, they are not pure Matcha. They are cheap blends full of sugar and/or artificial sweeteners, and other artificial ingredients that undermine the benefits of the matcha. Make your own with high quality match and honey. Hope this helps! Andrea

Hi Madeline! Thank you so much for such a great question. First of all, remember that the meals may not be all that frequent - it's 2-4 hours. If you are a 4 hour person, that might only be four meals per day for you. That's ok. It's really about using the hand-portioning guide to help you discover what energy-appropriate portions for your lifestyle feel like in your stomach, and to improve the conversation between hormones that tell you when you're hungry and when you're satisfied (which happens a few bites before what we all seem to know as "full." My book The Way In goes in-depth on this, and really helps you understand how to personalize this approach with confidence. The AND/life app helps you keep track easily. LMK if this is helpful - and I'm here if you have more questions! 😁🥘🥗

Hi Rob - type in desk in the search bar for classes or just scroll down to the Fast-Blasts & At-Your-Desk Workouts category. BTW, if you have a new Mac or Chromebook, you may now be able to get mobile apps like on your desktop or laptop. If your laptop or desktop is where you want to view, btw, there is a Desk Workouts course in AND/life Evolution Studios. Check out the Home Page and click the Evolution Studios Category box to check it out!

Hi Caroline, First of all, me too! In yogi-world, hips are considered a "storage depot" for stress and trauma. So it's not surprising that for many of us, hips require a little love every day. The AND/life app has several short and sweet yoga classes that move. They are designed to increase blood flow and create space in the joints - and are created to be much shorter than usual yoga classes to help you be able to stay consistent with your practice even on days when you are super busy. There is a stretch and relaxation category of classes too. Each class opens the hip, and one class focuses on them almost exclusively. Hope this helps you create a daily, easily sustainable habit. Once you get going, you should see a difference quickly.

Amazing!! I’m so glad to hear it!!