This vanilla cinnamon chia pudding is a creamy, lightly sweet breakfast treat made by soaking chia seeds in a mixture of homemade almond milk, vanilla extract, and a touch of cinnamon. Not to get too scientific, but the seeds absorb liquid and swell to form a naturally thick, pudding-like texture that is similar to tapioca. Cinnamon is a warming spice that helps balance the mellow vanilla flavor, while optional additions like a drizzle of maple syrup, fresh fruit, or nuts create layers of both flavor and texture. Chia pudding seems like a dessert, but it is nutrient-dense and makes for the perfect grab-and-go breakfast.

Chia seeds are naturally rich in soluble fiber, which forms a gel in the stomach, supports digestive function, and keeps you feeling full for longer. The seeds also provide omega-3 fatty acids, high-quality protein, and minerals such as calcium, magnesium, and phosphorus. Combine all of those benefits with wholesome flavorings like cinnamon, which exhibits antioxidant and anti-inflammatory activity, and your chia pudding becomes a well-balanced meal that promotes long-lasting energy, rather than spiking blood sugar. Unlike a lot of breakfasts that rely on refined grains or added sugars, chia pudding derives its sweetness naturally and allows full control over ingredients.

Compared to unhealthy American breakfast classic—think sugary cereals, oversized muffins, pastries, syrup-drenched pancakes, or processed breakfast sandwiches—chia pudding offers sustained energy without the mid-morning crash. Traditional American breakfast foods are generally rich in refined flour, saturated fats, or added sugars. They tend to lack fiber and essential micronutrients as well. Those unhealthy options can elevate blood glucose rapidly, lead to inflammation, and leave you hungry shortly after finishing the food. In contrast, chia pudding contains slow-digesting fiber, healthy fats, and essential micronutrients that nourish the body and help maintain balanced energy throughout the day.

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It is fairly common for people to gain an average of one pound per year during the holiday season. Unfortunately, that one pound doesn’t tend to go anywhere, and those pounds accumulate as the years go by. There are several factors that contribute to this weight gain, such as lack of exercise or motivation to go to the gym, stress, or seasonal depression. One of the most common factors, though, is the fact that many holiday-themed meals contain hard-to-digest ingredients that are quite fattening. 

Most holiday favorites, from stuffing and pie to peppermint mocha lattes and beyond, contain lots of sodium, fats, unhealthy carbs, and refined sugars. These dishes may taste delicious, but they leave you feeling exhausted because of the energy required to digest them. Holiday classics like turkey, ham, and stuffing can take between one to two days to digest. Next-day bloating isn’t inevitable, though. You can avoid sluggishness and discomfort with the following strategies. 

Avoid Allergies Or Intolerances

Sometimes, people will willingly eat foods they know do not agree with them simply because those dishes are specific to the holidays. Sure, there are lactose-free versions of many holiday staples, but the body can still experience some side effects from eating these foods. The body stores excess water when you eat carbohydrates and the class of sugars found in milk products. When planning your holiday menu or eyeing certain holiday treats, try your best to not overdo it with foods that slow you down. Aside from milk and wheat products, onions, garlic, beans, Brussels sprouts, and cauliflower can cause digestive side effects in some people. 

Take A Walk

It’s no secret that working out is quite uncommon during the holiday season. People are busy with end-of-year projects, traveling, holiday parties, school events, and so much more. Plus, a lot of people plan to lose weight or get fit in the new year, but we all know how that resolution tends to go. Take a walk whenever you can, be it on your lunch break or around the neighborhood before you leave for work. Additionally, take a 15- or 20-minute walk after you finish eating to aid digestion. Encouraging blood flow helps kickstart your metabolism and sweat helps flush excess toxins from the body. 

Save Room For Fiber-Rich Foods

We believe the saying, “Save room for dessert,” should be changed to, “Save room for fiber.” The reason for that is most people do not eat a sufficient amount of fiber in their daily diet. Dense foods that are full of refined sugars, simple carbohydrates, and unhealthy fats take forever to travel through the digestive tract. Incorporating more fiber-rich foods, such as fruits and vegetables, can make digestion a little easier this holiday season. Consider starting your meal with a salad or blended vegetable soup. Focus on fibrous greens, as they will help you feel full without overeating. 

Drink In Moderation

In addition to the fattening, hard-to-digest foods, alcohol also contributes to sluggish digestion and bloating. Mixed drinks tend to be high in refined sugar and air buildup from carbonated drinks like beer or champagne can cause excess gas. Additionally, the extra carbs in beer can leave you feeling slow, bloated, and sluggish. 

Check For Additives

We don’t want to generalize or insult any home chefs out there, so we’ll tread lightly here. Many holiday dishes utilize canned, boxed, or frozen foods that contain a lot of preservatives and excess sodium. Even a holiday staple like turkey can contain added sodium and pesticides. Additives can slow the digestive process and lead to water retention, two things that increase bloating. This year, opt for cleaner foods that are homemade. Consider roasting some seasonal vegetables or making blended vegetable soups. Knowing exactly what’s on your plate and in your food can help reduce the risk of bloating.

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When you think of chocolate spread, you probably think of Nutella. It’s a classic spread that not only contains hazelnuts, but also milk, soy, vegetable fats, flavorings, and sugar…lots of sugar. A one-tablespoon serving of Nutella has the following stats:

• Calories: 80 calories
• Fats: 4.6 grams (g)
• Carbohydrates: 8.6 g
• Sugar: 8.4 g
• Protein: 0.9 g

If it is truly a hazelnut spread, why is sugar the first ingredient? That is never a good sign for your health. Fortunately, this recipe is the perfect dip, spread, or breakfast topping. You can even eat it by the spoonful! Just be mindful of how much you eat. because cashews also contain a lot of calories. It does taste good on just about anything and satisfies your chocolate cravings in a healthier way than Nutella does.

Besides the ingredients, the other primary difference between this recipe and a store bought chocolate spread is that is not shelf-stable. This recipe only lasts for about a week, but you have to store it properly in order for this to happen. You will need raw cashews, raw cacao powder, agave nectar, vanilla extract, coconut oil, and sea salt. It’s possible that the chocolate cashew butter will separate slightly, due to the fact that it contains agave nectar and coconut oil. Just give it a good mix every time you eat it and you’ll be fine!

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Get the ingredients and ready your food processor because homemade energy bites are as easy as one, two, three. An easy-to-make snack that is rich in protein, fiber, healthy fats, and free of preservatives and added sugars? How many times can we say yes? When you need a boost of energy and want to enjoy something that is wholesome, nutrient-dense, and delicious, turn to these chocolate hemp and pumpkin seed energy bites. They take less than 10 minutes to process and then another few minutes to form into balls. Freeze them until firm and then enjoy!

You will need raw pumpkin seeds, hemp hearts, chia seeds, raw cacao powder, Medjool dates, raw sunflower seed butter, alcohol-free vanilla extract, and grade A maple syrup. Once you gather your ingredients, ready the food processor fitted with the ‘S’ blade. You will first have to process the pumpkin seeds with the hemp hearts. Once that becomes a crumbly mixture, add the chia seeds, dates, vanilla, sea salt, sunflower seed butter, and maple syrup to the processor. Pulse until that mixture is a dough-like consistency. It will almost turn into a ball in the food processor. Just make sure to stop blending, scrape down the sides, and continue blending in order to fully incorporate all of the ingredients.

Due to the fact that these energy bites have sunflower seeds, hemp hearts, chia seeds, and sunflower seed butter, they are not lacking in healthy fats, protein, or fiber. That makes them great for enjoying when you want something to hold you over between meals. They are also great to enjoy pre- or post-workout, as the nutrients in them aid both muscle performance and recovery.

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Who needs Larabars when you can easily make your own with three simple ingredients? These are perfect if you have been looking to enjoy healthy snack options during your cleanse. They provide outstanding flavor and lots of fiber, healthy fats, and protein, all of which help keep you full between meals. The dates and cashews establish a great balance of nuttiness and sweetness, and the pinch of sea salt gives the bars a little extra pizzazz. It’s almost like a pinch of sea salt on a chocolate chip cookie or delectable caramel. You truly can’t go wrong with a pinch of sea salt in sweet treats.

For this recipe you will need Medjool dates, raw cashews, and sea salt. Dates are naturally sweet and sticky, providing the base for these bars. Make sure your dates are soft and fresh. Need assistance blending? Soak the dates in warm water for about 15 minutes prior to blending them in the food processor. Raw cashews also blend a little easier if you soak them for an hour or so. Just make sure that you discard the soaking water for both the dates and cashews if you decide to soak them. Not a fan of cashews? You can swap them for any raw nut in the same amount. Walnuts, pecans, pistachios, and more work great!

After you blend the ingredients and achieve a sticky, dough-like consistency, you will transfer the mixture to an 8″x8″ baking pan lined with parchment paper. Press the mixture into the pan until you have an even layer that is about 1/2-inch or so thick. Freeze for 30 minutes and then remove from the freezer. That will ensure that the bars are somewhat solidified to the point where you can cut them into 10 bars. Separate them and consider wrapping them individually in plastic wrap. Store in an airtight container in the fridge for up to two weeks.

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What is cinnamon vanilla cashew butter? Please, allow us to introduce you to your new, favorite indulgence. It is regular homemade cashew butter, but with the addition of warming cinnamon and vanilla. It’s as though plain old cashew butter got dressed up for a night on the town. Didn’t this recipe arrive just in time for this cooler fall weather? Not only is it incredibly easy to make (although blending process can be a little lengthy), but it is also brimming with flavor.

If you have ever browsed the raw vegan nut butters at the grocery store, you know that they can be quite expensive. That is especially true for cashew butter and almond butter. Instead of paying $21 for a small jar of raw cashew butter, buy a large bag of raw cashews and you can make multiple jars yourself. All you need is a food processor, the cashews, cinnamon, and alcohol-free vanilla extract. Just keep in mind that it can take 10-15 minutes to become velvety smooth. You will have to stop blending, scrape down the sides of the processor bowl, and continue blending to ensure all of the cashews blend evenly. You can also leave it a little chunky if that’s what you prefer.

One thing to keep in mind about this highly addictive cashew butter is that it does come with a small price. It is naturally rich in calories and fats, even though they are healthy fats. Keep servings small because you can rack up a lot of calories very quickly if you go at this jar with a spoon. If losing weight is your goal, keep yourself away from this, or keep your portions very small and limited.

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We aren’t late to the party; rather, we were just waiting until the Fall Equinox before posting a pumpkin spice recipe. We can officially say that it is pumpkin spice season, which means warm fall flavors with colder weather on the horizon. While pumpkin spice lattes are not for everyone, the pumpkin spice flavor itself is highly versatile. It lends itself to a variety of sweet treats, smoothies, beverages, and more. In fact, it makes for a great addition to energy balls made with nuts and dates.

Do dates sweeten the energy bites? Yes, they do, but they also pack a lot of protein and fiber, two things that help you sustain energy and keep you full between meals. They also help bind all of the ingredients together. Dates are not the only energy-boosting ingredient in these balls. The raw almonds and chia seeds provide healthy fats, protein, fiber, and other macro and micro nutrients. Together, the almonds, dates, and chia seeds create the base, but the fun comes when you add the vanilla extract, cinnamon, and pumpkin pie spice.

Should you want a nut-free version, you can replace the almonds with pumpkin or sunflower seeds. Additionally, you have the option to roll the energy balls in raw cacao powder or desiccated coconut, but that may yield a different flavor. The cacao powder will add a bitter element, which some people prefer because it balances the natural sweetness of the dates. We hope you enjoy this first taste of fall because many more pumpkin spice recipes will follow suit. Be on the lookout for all things pumpkin spice and everything nice.

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For many people, constipation and digestive troubles are not comfortable topics to discuss in public. We do not believe in talking about such topics in private because they affect millions of people worldwide. Nobody wants to struggle on the toilet, especially when eliminating with ease is very attainable. All you have to do is give the body the right foods, engage in some light physical activity, and make a few other small adjustments.

When you maintain a fiber-rich diet and drink a lot of water, you can help prevent constipation. You can increase your fiber intake and enhance hydration efforts by drinking certain smoothies, such as this recipe for constipation relief. This smoothie is the perfect blend of liquid and fiber. Plus, it is pre-digested, meaning the body does not have to work hard to break down the food to absorb nutrients.

One of the ingredients that benefits digestion is pineapple, which contains the enzyme bromelain, which works to improve digestion and reduce inflammation. Bromelain works to break down protein in the body, and some studies indicate that it may support weight loss because bromelain can increase the speed at which the body digests fats. Additionally, bromelain exhibits anticancer effects, but this research was limited to in vivo and in vitro studies. More research is still necessary to confirm these results in adults.

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Is there any better way to start the day than with a nutrient-rich meal that boosts your brainpower and gives you energy? The ingredients in this smoothie have been scientifically proven to help enhance focus, boost overall cognition, and support memory. They are naturally rich in antioxidant compounds that fuel the brain. You may find that drinking this smoothie helps increase your energy, productivity, and mental clarity. Say goodbye to that mid-morning slump when you drink this smoothie in the morning. Just take a look at the ingredients that get those brain cells firing:

• Banana: A great source of natural sugars and complex carbs, banana provides a quick little boost of energy. It also contains vitamin C, potassium, and vitamin B6, all of which benefit brain function.
• Chia seeds: These super seeds are rich in omega-3 fatty acids, which work to support brain healthy by encouraging proper neurotransmitter function. Chia seeds also provide lots of protein and fiber, both of which provide sustained energy release.
• Walnuts: Packed with DHA, a type of omega-3, walnuts are not only shaped like little brains, but they also contain valuable nutrients for the brain. Studies suggest that eating walnuts regularly may improve overall cognitive performance.
• Avocado: Avocado contains monounsaturated fats that contribute to improved blood flow, which ultimately supports healthy brain function. The vitamins (C, E, B5, and B6) in avocado also play roles in cognitive processes.
• Blueberries and raspberries: These berries are antioxidant superstars, and they are especially high in anthocyanins, which have been proven to improve cognitive function. These antioxidants may also protect the brain from oxidative stress.

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Making your own salad dressing can be intimidating. That’s especially true if you don’t know what ingredients to use. Do you just grab any oil off the grocery store shelf and use a vinegar at random? Do you even need oil and vinegar? The reality is that there is no blueprint for a salad dressing because they can be whatever you want them to be. For example, you can go the basic route and mix oil, vinegar, lemon juice, sea salt, and pepper and call it a day. Alternatively, you can blend together a bunch of herbs with water, lime, red pepper flakes, and other seasonings. Or, you can make this almond butter turmeric salad dressing that is reminiscent of a class Thai peanut sauce.

The great thing about making your own salad dressing is that you get to avoid high fructose corn syrup, disodium cuanylate, and other crazy ingredients in bottled dressings. Additionally, you get to avoid unhealthy saturated fats and sodium when you make your own dressing. In the case of this dressing, you have a lot of healthy fats and protein from the raw almond butter. That is the base, which provides a lovely nuttiness that complements the turmeric, ginger, garlic, and coconut aminos. If you want to add a little zest, feel free to squeeze half a lime into the dressing. We’ll leave that decision up to you, though. Lastly, you can use this dressing on salads, in raw vegan wraps, or as a dipping sauce for freshly cut vegetables.

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