Navigating Thanksgiving can be quite a challenge, especially if you are trying to adhere to a diet or keep your weight in check. Thanksgiving does not have to sabotage your healthy journey or your weight. With a little knowhow, you can enjoy your annual favorites and make it out of Thanksgiving without entering a massive food coma. The only thing that should be stuffed on Thanksgiving is the turkey! In this article we’ll detail some thoughtful tips to help you stay as healthy as possible this Thanksgiving Day.

Eat Breakfast

It is very common for people to avoid eating until the big meal. The thought process is that saving up calories will be a smart play. Nutritionists suggest that eating a small, balanced meal in the morning can give you more control over your appetite. Begin the day with a fruit and vegetable smoothie, cup of chia pudding, bowl of oatmeal (not the packaged stuff), or a cup of overnight oats. Eating a fiber-rich meal with a variety of vitamins and minerals will actually help you control yourself at the Thanksgiving table. 

Lighten It Up

What we mean by this is that you should have some lighter food options at your Thanksgiving table. Whether you are hosting or attending, bring a couple dishes that contain far less fat, sugar, and calories than everything else. Try using salt-free chicken broth to baste the turkey or make the gravy. Experiment with fruit puree instead of oil in baked goods. You can also make a fall-themed roasted vegetable medley, salad, or root vegetable puree in place of mashed potatoes. 

Get Active

There is no need to go hard in the paint, but it is a great idea to move the body before the big meal. You will likely not want to move after, so burn off some energy and calories earlier in the day. Go on a long walk with family, engage in an at-home HIIT workout, or do a family yoga practice. Make fitness a family affair! You can even encourage everyone to go on a post-dinner stroll to help encourage healthier digestion. 

Skip Seconds

It is difficult, but we believe that you have the willpower to resist a second helping of food. Plan your plate accordingly and enjoy the food you selected. Save a little room for a piece of dessert you want and let that be the end of the meal. Choose the best selections at the buffet, not just a little of everything because it’s all there. Nutritionists state that roasted sweet potatoes, thin gravy, plain vegetables, and white turkey meat are your best lower-fat, lower-calorie options. Plus, you can always have another plate the next day when you reheat leftovers. 

Go Easy With Alcohol

It can be easy to overindulge in both food and alcohol, especially if you are watching the games with family and friends. Alcohol, especially beer, can increase your caloric intake quite a bit, and that is something you don’t need on Thanksgiving. Enjoy sparkling water, plain water, or iced or hot teas on thanksgiving to promote healthier digestion. Additionally, avoid sugary sodas to limit sugar and caloric intake. 

Savor Your Food Slowly

Eat slowly this Thanksgiving, savoring every bite of food you put in your mouth. Put your fork down between bites and pay attention to each mouthful. That’s the best way to feel satisfied with your plate of food. Additionally, choose dishes that contain whole grains, vegetables, and broth-based soups this year. 

Focus On Family And Friends

Yes, Thanksgiving revolves around food, but it also is a time to be thankful for the relationships between family and friends. The main event of the day should be socializing with friends and family. Spend quality time with them because you may not see some of them again for a while.

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As lovers of chia pudding, we are always trying to find fun, new ways to enjoy this delicious treat. It makes for a great grab-and-go breakfast, pre- or post-workout snack, or even a healthy dessert, depending on the recipe. Since the days are finally starting to get colder, we decided to flavor the chia pudding similar to some classic holiday cookies. Yes, we know that Halloween has not even happened yet, but something about the weather inspired this wonderful treat of a recipe.

The key to nailing this recipe is using the proper amount of each spice. There is no gingerbread spice; rather, you combine a few classic holiday spices to create that classic gingerbread flavor. The spices actually balance out the natural sweetness of the maple syrup. You’ll need cinnamon, nutmeg, ground clove, and ginger powder. Whisk those spices into the chia pudding mixture and you’ll be good to go. Just remember that you may need to taste the chia pudding and adjust a spice or two in order to please your taste buds. That said, we worked very hard to measure out every ingredient in a precise way. So while we always encourage creativity and experimentation in the kitchen, you shouldn’t have to doctor up this recipe to make it taste better than it already does.

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There is no doubt that you have seen or been to a smoothie establishment. There are healthy options, seemingly healthy options, and glorified milkshakes. Some of the recipes even state that they contain juice and ice cream. Those smoothies do not do anything for your overall health. In fact, they only make you crave unhealthy foods and increase your sugar intake. 

On the other hand, a smoothie can be an excellent source of easy-to-digest fuel for the entire body, especially your muscles. That should be of great interest if you are focusing on your gains in the gym. With the following ingredients, you can ensure your smoothies will be nutrient-dense, instead of detracting from your progress. 

Spirulina

It’s possible that this ingredient may not be a go-to selection for you, but it is one of the most nutrient-dense ingredients on this list. Familiarize yourself with spirulina, which is a blue-green algae that is rich in protein, omega-3 fatty acids, B-vitamins, zinc, iron, beta-carotene, and so much more. Just remember that a little goes a long way and it can have a seaweed-like taste, so don’t treat this like protein powder. 

Beets

Yes, you can add beets to your smoothie and make it taste good! Beets exhibit anti-inflammatory activity and are rich in iron, folate, and several B-vitamins. A one-cup serving of beets also offers 442 milligrams (mg) of potassium, which may help lower blood pressure. The body can better absorb iron when you consume it with vitamin C, so pair beets with citrus fruits, apples, and carrots for better nutrient absorption.

Cinnamon

Fruits and vegetables get a lot of love and support as smoothie ingredients, but spices like cinnamon are typically neglected. Cinnamon is as versatile as it is aromatic and flavorful. According to several studies, cinnamon may help regulate blood sugar, making it an excellent choice for people with diabetes. It may also reduce LDL (bad) cholesterol. It is also a warming spice that goes great with bananas, almond butter, maple syrup, chia seeds, pears, and more.

Bananas

Believe it or not, every smoothie does not have to contain bananas, but it is a useful ingredient, both nutritionally and texturally. Frozen or soft, bananas bring both a natural sweetness and creamy texture to your smoothies. They are also rich in potassium, fiber, complex carbs, and vitamin B6, which is integral for optimal brain and immune function. 

Almond Butter

If you have the option to purchase raw almond butter, please do so because other varieties can include added sugars and problematic oils. Almond butter is a great smoothie ingredient because it contains monounsaturated fat and doesn’t have nearly as much saturated fat as peanut butter. It is also rich in protein and fiber, two nutrients that help keep those hunger pangs at bay. 

Non-Dairy Milk

Although water is a perfectly acceptable liquid to use in a smoothie, non-dairy milks make smoothies more creamy and filling. One of the primary benefits of non-dairy milks is that they increase calcium absorption. Regarding protein content, soy milk is the best option, but soy can be inflammatory for many people. Both almond milk and cashew milk are great options for smoothies as well. Whichever non-dairy milk you select, make sure to buy unsweetened varieties, as many contain added sugars, stabilizers, and other processed ingredients. You can also make your own non-dairy milks, which is the best and most nutritious option.

Chia Seeds

These seeds may be small, but they are mighty, packing a lot of heart-healthy omega-3s and fiber per serving. Research suggests that chia seeds may help lower cholesterol and blood pressure. Don’t add too many chia seeds to a smoothie, or else the texture of the smoothie may feel closer to chia pudding. As a side note, chia pudding is a great pre- or post-workout snack to fuel your muscles. 

Spinach

Popeye was leading the charge about popularizing spinach! It is a great green to add to smoothies because it doesn’t really flavor your smoothies. Add bananas and some other fruits and you won’t even know the spinach is there, besides the color. Spinach is a great source of protein, magnesium, folate, iron, and more. It also contains lutein, which promotes healthy eyesight. Spinach is also a great source of vitamin K, with one serving providing nearly 200% of the daily value. 

Raspberries

To round out the list, we have raspberries, which are low in sugar (five grams per cup) and full of fiber (eight grams per cup). Raspberries are also rich in potassium, vitamin C, and a variety of antioxidants. Pair raspberries with a protein source and your smoothie will be great for muscle building and anti-aging.

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Mornings can be a whirlwind, especially if you are dealing with work deadlines, school runs, or the general hustle and bustle of life. Finding a breakfast that is both healthy and easy to make in a timely fashion can be quite difficult. That’s why we always recommend chia pudding to those with busy schedules. You can easily prepare it the night before and it’s ready to go in the morning. Just take it out of the fridge, put on your optional toppings, and enjoy on the go. So if you are looking for a breakfast that is both delicious and nutritious, make this chia pudding that is 100% customizable. Let’s take a look at the featured ingredients in this recipe:

• Chia seeds: Without these tiny black seeds, you have no recipe. They are responsible for the pudding’s thick, tapioca-like texture. They absorb liquid and expand to create the pudding and are naturally rich in omega-3 fatty acids, fiber, protein, and other vitamins and minerals.
• Homemade almond milk: This is an essential liquid to have if you are on the raw vegan diet. Not only is it easy to make, but it also tastes way better than any store bought almond milk you’ve had. Homemade almond milk also provides more nuttiness, which complements the other ingredients beautifully.
• Cinnamon: This aromatic spice provides a comforting warmth to this chia pudding. It enhances the flavor and offers some potential healthy benefits, including antioxidant and anti-inflammatory properties.
• Vanilla extract: Make sure to buy the alcohol-free pure vanilla extract, as the regular stuff can contain unnecessary sugars. A touch of vanilla extract adds a subtle sweetness that rounds out what the cinnamon and maple syrup bring to the table.
• Pure maple syrup: A natural sweetener that brings a non-chemical sweetness to the chia pudding. It has a touch of warmth that complements the cinnamon and a little goes a long way.

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Blue spirulina is a blue-green algae commonly found in lakes and ponds. It is one of the most nutrient-dense foods in existence, being chock-full of vitamins, minerals, antioxidants, carotenoids, and protein. According to several studies, blue spirulina may exhibit anti-inflammatory and anti-cancer activity. Other studies show that it may help lower cholesterol, reduce blood pressure, aid anemia patients due to the iron content, among other benefits. Due to its neutral flavor, it makes for a great addition to smoothies, drinks, oatmeal, chia pudding, and more for an added nutritional boost.

Although blue spirulina gives this chia pudding its color, the chia seeds make this recipe possible. When you soak chia seeds in liquid, they begin to absorb it and start to bloom, which creates the pudding or tapioca-like consistency. In fact, chia seeds absorb 12 times their weight in water, which actually prolongs hydration. Chia seeds are naturally rich in omega-3 fatty acids, fiber, protein, calcium, and antioxidants. There is really no reason to avoid these small but mighty healthy seeds.

All you have to do to make the chia pudding is whisk the almond milk, agave nectar, vanilla extract, and spirulina powder together in a mixing bowl. While whisking, pour in the chia seeds and continue to whisk to avoid clumping. Once everything is incorporated, cover the bowl and refrigerate overnight to set. You can also transfer the mixture to a couple jars and refrigerate overnight. Grab the chia pudding in the morning, top with optional fruit or nuts, and enjoy!

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Are you ready to escape to a tropical paradise without leaving your home? If you answered yes to that question, then you are ready for our delightful mango coconut chia pudding. Some might call it summer’s sweetest secret, while others call it a nutritious breakfast that you can take on the go. It is a creamy, vibrant treat that combines juicy mangos and velvety, full-fat coconut milk for a flavor explosion that’s as refreshing as the ocean breeze. Plus, the chia seeds offer valuable omega-3s and fiber, helping to keep you feeling full between meals to avoid unnecessary snacking. The antioxidants in mangos help to boost your immune system as well, making this breakfast or snack the perfect guilt-free indulgence to keep you cool and nourished all summer long!

Not only does this chia pudding delight your taste buds, but it also offers a lot of healthy fats from the coconut milk. These fats work to support skin health and energy levels. Full-fat coconut milk is not sweet, but it is very creamy and offers a subtle nuttiness that complements the natural sweetness of the mango. The mango contains natural sugars, so you can choose to omit the agave if you choose. Some mangos are sweeter than others, so try the chia pudding without the agave first and then add it if it needs a little extra sweetness.

Let’s not forget the visual component of this delicious coconut mango chia pudding. The mango cubes look like little treats within the speckled tapioca-like pudding. Is it Instagram worthy? Well, that’s up to you to decide! Take a picture and tag us when you post it so that we can love it as much as you do. It is truly your summer-ready breakfast that will transport you to a tropical beach.

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Don’t want to make a smoothie on the raw vegan diet? There are other options, like chia pudding, that change up raw vegan breakfast game. Not to mention, chia pudding is an incredibly filling dish that is highly versatile. Given that blackberries are in season during summer, we decided to make this recipe with fresh blackberries. If you don’t have access to fresh blackberries, feel free to use frozen blackberries, so long as they are free of added sugars and preservatives. We just recommend that you thaw them prior to blending with the other ingredients.

One ingredient that will catch your palate by surprise is the freshly grated ginger. It’s a little kick that beautifully complements the sweet and tart blackberries. If you have an aversion to ginger, for some strange reason, feel free to omit it from the recipe. It is highly beneficial for the body, though, offering lots of antioxidant, anti-inflammatory, and antibacterial properties. All of those active compounds work to enhance immune function, but the blackberries also contain beneficial antioxidants that aid immunity. The choice is yours, regarding ginger.

One last thing to note: you do not have to use homemade almond milk if you do not enjoy almond milk. You can make your own cashew milk, pecan milk, walnut milk, or even sunflower seed milk if you prefer those varieties. Just make sure that you do not use store bought nut or seed milks for the chia pudding. Most store bought varieties contain added sugars, thickening agents, and preservatives.

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Ready for a delightful breakfast, fellow kitchen adventurers? Get ready to grab your breakfast and go when you prepare this peach chia pudding. It’s like summer in a jar! If you know anything about our recipes, you know that we like to make them as user friendly as possible. They should not feel like a challenge because healthy eating doesn’t have to be that way. You can create nutrient-dense meals in a matter of minutes with a few simple ingredients. Such is the case for this chia pudding, which can double as a healthy breakfast or dessert. You can even enjoy it as a pre- or post-workout snack.

The thick chia pudding is bursting with peach goodness. Since peaches are in season during the summer months, we like to use them whenever possible. In-season peaches are typically juicier and more flavorful, offering a lovely natural sweetness that steals the show in this recipe. Depending on the sweetness level of the peach you use in this recipe, you may or may not need the grade A maple syrup. Try it without the maple syrup at first and then add it if you desire a sweeter flavor from your chia pudding. Pour the mixture into two jars and refrigerate overnight. Doing so gives the chia pudding enough time to set.

Unlike other chia pudding recipes, this one requires you to make the chia pudding base before incorporating the chia seeds. Once you blend together the base ingredients, incorporate the chia seeds. Make sure you take your time with blending because you want it to be silky smooth (just like a smoothie) prior to adding the chia seeds. Want a little texture in your chia pudding? Leave the base slightly chunky with peach bits. That will also help it maintain fruity essence!

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Like many holidays in the United States, the Fourth of July focuses on food. One could argue that food is the main attraction, besides the fireworks of course. For the most part, the food is unhealthy. Attending a Fourth of July barbecue is like going to a place that is designed to make you feel sluggish and bloated. Healthy habits take a backseat when you are faced with the incredible spread of sodium, unhealthy fats, and sugar. 

If you take a small amount of time to plan and make mindful choices, you can enjoy a flavorful and nutritious Fourth of July celebration. Continue reading to learn about six tips to help you eat healthy at that festive holiday barbecue/cookout.

Opt For Lean Proteins

It’s not uncommon to see hot dogs and burgers sizzling on the grill at a Fourth of July celebration. These meats tend to be high in saturated fats, which do not support heart health. If you can, opt for leaner protein options, such as boneless, skinless chicken breasts, wild caught fish, or turkey. Marinate your leaner proteins with herbs, spices, and a touch of citrus before grilling to enhance the flavor without adding excess calories. 

Be Mindful Of Condiments

Why do people love ketchup so much? Well, it contains tons of sugar and added flavors that make it highly addictive. Condiments are notoriously rich in unhealthy fats, hydrogenated oils, preservatives, added sugars, and excess sodium. Try not to drown your food in ketchup and mayonnaise-based sauces. Instead, create lighter options with Greek yogurt or olive oil-based dressings. Homemade salsas and marinades are also great condiment alternatives. 

Plan Ahead And Try To Be Mindful

Before you attend the Fourth of July hoorah, or any holiday shindig for that matter take a moment to plan your eating strategy. The plan should also include what you will eat prior to arriving at the party. Begin your day with a fruit and vegetable smoothie or chia pudding. If possible, enjoy a big salad for lunch, but make sure it has a lot of filling ingredients, such as avocados. The last thing you want to do is eat light all day and show up to the party with a ravenous hunger. When you are mindful of your hunger levels, you can make better, healthier choices and prevent overeating. Take time to focus on flavors and enjoy textures of the food at the party. 

Load Up On Fruits And Vegetables

Worried about having a fruit or vegetable option if you are attending a party? Bring a fruit or vegetable dish, or both! Bringing a dish such as this ensures that you’ll have something healthy to enjoy. The goal should be to make fruits and vegetables the stars of your plate. In fact, two-thirds of your plate should consist of fruits and vegetables. Consider serving a fruit platter, vegetable tray with hummus, or a nutritious and colorful salad with a homemade dressing.

Stay Hydrated

It is very easy to forget about hydration at a Fourth of July event. The music is playing, the vibes are great, the company is impeccable, and the food keeps you coming back for more. Add the summer heat to the equation and you have a recipe for dehydration, especially if you are drinking alcohol. Keep in mind that in addition to drinking water, you can eat water-rich fruits and vegetables to aid hydration efforts. Watermelon, cucumber, cantaloupe, apples, and other options are rich in water. Drink your water, but eat it, too! Should you decide to consume alcohol, do so in moderation and make sure that you drink water between each alcoholic beverage you enjoy. 

Portion Control

With a wide variety of food options available to you in a buffet-like setting, it can be difficult not to overindulge. Depending on who you talk to, overindulging is the name of the game! Let’s try to break free from that way of thinking this year, though. Fill your plate with a balanced mix of lean proteins, vegetables, and whole grains. Additionally, avoid going back for seconds and listen to your body’s hunger cues to prevent overeating.

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You know what’s unfortunate? It’s the fact that papaya does not get a lot of love during the summer months. Papaya is a delicious, must-try fruit that is naturally sweet and creamy. When you blend the papaya with the homemade almond milk, chia seeds, and other ingredients, the result is a smooth chia pudding that is almost less chia and more pudding. That means that if you tend to steer clear of chia pudding because of the lumpy, tapioca-like texture, this recipe is for you.

Besides being incredibly tasty and tropical, papaya is a nutrient-dense fruit. Research indicates that papaya may improve everything from blood glucose levels in people with diabetes to blood pressure levels for people prone to heart disease. Many scientists attribute papaya’s benefits to papain, a proteolytic enzyme in papaya. It works to break down proteins into smaller fragments, which is why papain is used as a meat tenderizer. Some research shows that papain may reduce inflammation related to joint conditions, in addition to neuropathic pain from fibromyalgia.

When it comes to choosing your papaya, you do not want a green one, unless you plan on making green papaya salad. There are two main varieties of papaya: Hawaiian and Mexican. The former variety is much smaller, a little more expensive, and packs a sweeter flavor than the larger Mexican papayas, which tend to have a milder flavor. Whichever papaya you choose, make sure to scoop out the seeds first before blending the flesh with the chia pudding ingredients.

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