Best Ways To Have A Healthy Thanksgiving + One Pot Pot Roast

I’m excited to welcome back, Darcy Kammeier, our practice manager at Racquel Aesthetics! She has an incredible background as a Registered Dietitian and has so much knowledge to share!

Take it away, Darcy!

Keeping A Balanced Lifestyle & Enjoying The Holidays

Gearing up for Holiday festivities? How to still enjoy amazing foods & stay on track!

We all know that with the holidays comes large amounts of foods, desserts, and drinks. We are thrown off of our routine and faced with overwhelming food choices. 

This is also a small section of your life….. Enjoy it!

My Best Tips

We know event days aren’t going to be perfect, but here are my best recommendations to help stay somewhat balanced at events.

  • Plan ahead. You know what events or dinners you might have coming up so this is not a surprise.
  • Have a solid breakfast full of protein to start the day
    • Avocado toasts with 2 eggs and everything bagel seasoning
    • Oatmeal with protein powder and some nut butter and fruit
  • Have a high protein snack before you go
    • Protein bar, meat stick or beef jerky, greek yogurt, protein shake.
  • Get movement early before events; a weight lifting session, quick EMOM, a run or walk are all beneficial and then you won’t have to worry about going later. 
  • Drink lots of water and stay hydrated. IF you are going to drink, alternate a drink and water. Try not to over do-it. Increased drinking leads to less pleasant days ahead. 
  • Make a plate of the things you truly enjoy. Start with protein then add veggies then the carbs. 
  • Desserts: have your absolute favorite, the first 3 bites are always the best.
  • No need to get massive servings – enjoy the food and eat slowly
  • Listen to your body…. When you are getting satisfied, stop eating. You can always go back and get more. 
  • Take a walk between the meal and dessert. A little movement can really help you feel better and digest.

One Pot Pot Roast

Preheat oven to 350 degrees or get crock pot ready


  • 1 chuck roast
  • 1 yellow onion
  • 1 bag baby carrots
  • 1 bag of mini potatoes
  • 1 Tbsp Parsley flakes
  • 2 tsp Oregano 
  • 2 tsp basil
  • Few dashes of Worcestershire sauce
  • Salt and pepper to taste
  • 2-3 cups Bone broth or Beef broth


  1. Place chuck roast in a Dutch oven or crock pot. 
  2. Chop onion and put in with roast. Also add baby carrots and potatoes.
  3. Mix herbs, worcestershire sauce, and broth together in a separate container. Mix and then pour over meat and veggies. 
  4. Bake in the oven for 3 hours at 350 OR in a crockpot on high for 4 hours or low for 8 hours OR until meat is tender and falls apart with a fork. 
  5. Once done, pull meat out of the pot, shred beef and then return to the pot. 

Mix and then enjoy! 


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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


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