Workouts: your post-Turkey Day recovery plan

If yesterday's Thanksgiving/Thanksgivukkah meal was a success, I expect many of you to currently be experiencing that "I ate way too much and can't move" feeling. The chances of finishing the meal without entering a food comma were pretty slim, and we all saw it coming. So, unless you want to be stuck with that sluggish feeling all day, I suggest we get off our butts and give our over-stuffed bodies some exercise! (Especially if you plan on raiding the fridge later for left-overs, which we all know is happening.)

If you're not going Black Friday shopping (always a solid source of cardio) and can't make it to the gym because, a.) you have family staying over, or, b.) it's simply too cold outside to leave the house, you needn't worry. With the endless amount of online workout videos and printable routines available, you can easily get in a good sweat from the comfort of your home! 

In need of a good resource? One that I frequent often is Fitness Blender, which offers a wide variety of full-length workout videos. These videos allow you to follow an instructor while a narrator provides you with step-by-step instructions for each move. This gives you the feeling of being in an actual workout class, only you don't have to pay to attend or commute to the gym—It's really an insanely awesome deal you're getting here. I like to mix and match their videos (many are pretty short) to get a full-body workout in, but Fitness Blender also offers a good selection of HIIT workouts that will have you done with your entire routine in little time! Again, this is but one of the many great online resources out there; plenty more can be found from a quick search on YouTube! 

Here are some of my favorite full-length workout videos I've found on the web: 

Tabata Kettlebell Workout + Abs and Obliques Workout

Plank Workout for Flat Abs and Toned Arms

Stomach Fat Destroyer Workout

10 Minute Booty-Burning Workout

Cardio Kickboxing Workout

Beach Body- 40 Minute Fat-Burning HIIT Workout

Just think of it like this: the sooner you get the workout done, the sooner you'll be able to make room for leftovers. Wait too long, and the fam will have polished them off! Get going before it's too late!

Thanksgiving and Chanukah: recipes for a healthy feast

The average American takes in a whopping 4,500 calories on Thanksgiving. This number may shock you, but if you think about the bounty of mashed potatoes, stuffing, casseroles, gravy, bread rolls, and pies that will likely cover your table on this holiday, that seemingly improbable statistic actually starts to make sense. This year in particular, I wouldn't be surprised if that number was higher.

As many of you know, Chanukah and Thanksgiving fall on the same night this year, which hasn't happened since 1888 and won't happen again for another 79,000 years. This exciting anomaly has sparked many who celebrate both holidays to get creative with their Thanksgivukkah meals, with cooks alike coming up with unique hybrids of the two's traditional foods. I've come across some pretty glorious stuff, from cornbread and pumpkin challah stuffing to horseradish-chive mashed potatoes, but among my favorites is a recipe for sweet potato latkes with toasted marshmallows. Perhaps not the healthiest of recipes, but creative, none-the-less!

Under normal circumstances, I would post my usual run-down of healthier recipe options for each holiday separately, but with both taking place on the same night and being only a couple of days away, I had to combine the two under one post.

Below, you'll find a list of links for healthier versions of customary Thanksgiving and Chanukah recipes. If your family is celebrating both holidays and would like to keep the the food more traditional in lieu of combination dishes, consider selecting a few recipes from each list below— think matzah ball soup and latkes for appetizers and all of your favorite Thanksgiving dishes for the main course!

I apologize for not having this posted earlier; I forgot about how much planning goes into these meals! For those who have yet to do their grocery store rounds to pick up ingredients, I hope you can still incorporate some of these recipes into your feast!

Thanksgiving Recipes

Apple-Shallot Roasted Turkey

Green Beans with Lemon-Almond Pesto

Roasted Acorn Squash Stuffed with Quinoa Mushroom Pilaf

Spicy Roasted Vegetable Bisque

Apple Cider Glazed Sweet Potatoes

Gluten-Free and Dairy-Free Cornbread

Pear and Red Onion Gratin

Garlic Mashed Potatoes

Roasted Balsamic Asparagus with Goat Cheese and Toasted Walnuts

Stuffed Apple Pies

Silky Sweet Potato Pie

Clean Eating Pecan Pie

Chanukah Recipes

Tri-Colored Latkes with Horseradish Sour Cream

Oven Barbecued Brisket

Healthy Ketchup (for the brisket, of course!)

Simple Roast Chicken

Matzo Ball Soup

Spicy Spaghetti Squash Latkes

Easy Homemade Applesauce

Winter Squash and Chicken Tzimmes

Brussels Sprout Latkes with Balsamic Dijon Sour Cream

Cheese Blintzes (could be made with Stevia or Monk Fruit instead of an artificial sweetener)

Quinoa and Cauliflower Kugel with Cumin

Rugelach (this recipe isn't healthy, but it's definitely healthier than most rugelach recipes out there!)

Now, if you're really hooked on the hybrids (which, from what I've seen, aren't of the leanest options), you can still put a healthier spin onto the many mashup recipes flooding the Internet. Check out this list of common ingredient substitutions and consider implementing a few into your unique dishes!

Cranberry-Pumpkin Muffins: a healthy addition for the Thanksgiving table

I'd say its been long enough since my last pumpkin post, and Thanksgiving is right around the corner after all! Wanting to whip up something fitting for the holiday, I logged onto the ever-reliable Pinterest and began searching for a pumpkin muffin recipe.

Unable to decide on any of the hundreds of muffin options presented before me, I ended up settling on a paleo, gluten-free recipe that wasn't at all intended for the holidays. With all of the ingredient substitutions offered, I was easily able to add a holiday twist, but since I wasn't using a set recipe, culinary success was no guarantee. I could've delved further into the Pinterest archives in pursuit of a less risky option, but I had to be elsewhere the following hour. So, I decided to go for them. You could say I live on the edge.

After I got down to baking, my uncertainty grew as a result of my batter's gritty texture; the last time I made muffins (which was probably a decade ago), the batter was smooth and creamy. I'm no master chef, so, I assumed my gravel-like concoction was a tell-tail sign of a big waste of ingredients.

Mercifully, these feelings of doubt didn't last long. Shortly after prepping the muffin tin and popping the loaded tray into the oven, an intensely mouthwatering smell came wafting through the air. After trying one of the muffins for myself (and having my roommate try one, as well), I knew I had a winner on my hands.

These sweet and satisfying muffins would make a great addition to any Thanksgiving spread, and since the recipe I provide you with makes the muffins nearly half the size of those in the original recipe, you can enjoy one and still have room to indulge in the mashed potatoes and stuffing!

To make these cranberry-pumpkin muffins, you'll need: (makes approx. 17 muffins)


- 2.5 cups almond flour
- 3/4 teaspoon baking soda
- 1/2 teaspoon salt
- 3 large eggs
- 1/2 cup unsweetened pumpkin puree
- 2 tablespoons honey
- 2 tablespoons vegetable oil
- 1 teaspoon apple cider vinegar
- 1 teaspoon cinnamon
- 1 cup fresh cranberries

Preheat the oven to 350 degrees and lightly coat a standard muffin tin with olive oil or cooking spray. Combine the almond flour, baking soda, salt, and cinnamon into a large bowl and mix well. In a smaller bowl, whisk together the eggs, pumpkin puree, honey, vegetable oil, and apple cider vinegar. Once prepped, combine all of the ingredients into the larger bowl, mix well, and stir in the cranberries. When distributing the batter into the tin, I recommend measuring out three tablespoons into each cup for smaller-sized muffins (I only had one 6 cup tin, so I made a few rounds). If you're thinking of making these for breakfast, by all means, add more batter into each cup for full-sized muffins!

Bake in the oven for 14 minutes or until the muffins' edges become golden brown. After the 14 minutes are up, I suggest using a toothpick to poke into the center of one of the muffins and see if the pick comes out clean. If it comes out with batter sticking, give the muffins a few more minutes in the oven.

For ingredient substitutions, be sure to check out Power Hungry's original recipe by clicking the link here! If you do, you'll notice that the original only calls for 1/3 cup of pumpkin puree (or one of the other substitutions), though I'm fairly certain that I made my batch using a 1/2 cup. If my hunch is incorrect, the overall taste shouldn't be affected and will just make your muffins moister. If you'd prefer a denser muffin, then definitely go for a 1/3 cup!

Egg Yolk: the egg's center of riches

Let's say you're out to brunch and would like to order a light and healthy meal. An omelet may be among your top choices, filled with veggies, some low-fat or fat-free cheese, and prepared with egg whites only, of course. We've grown to believe that egg yolks are bad for us since they're full of cholesterol. There's no denying this, but the yolk carries a host of other traits that might have you reconsidering a strictly egg-white stance.

The yolk has taken quite the hit in the past, but its reputation is finally starting to regain esteem. It's about time, too, considering it carries the vast majority of the egg's vitamins and minerals. 

According to the Blue Cross Blue Shield of Michigan sponsored website, A Healthier Michigan, egg yolks supply you with over 40% of the egg's protein content and the vast majority of its calcium (90.5%), iron (93.8%), zinc (99.8%), manganese (69.2%), thiamin (96.8%), folate (95%), vitamin A (100%), vitamin B6 (96.7%), vitamin B12 (91.7%), and vitamin D (100%), among other nutrients. Additionally, the yolk contains the majority of the egg's choline, an essential nutrient for brain health. I'd say this information here is good reason to incorporate the yellow center into your diet.

Now, I'm not advocating for you to start loading up on the yolks; they do still carry a good amount of fat and about 210 mg of cholesterol per egg (mind you, the AHA recommends that healthy individuals limit their intake to less than 300 mg per day). Rather than ruling them out, this simply means that egg yolks should be eaten in moderation. For those in good health standing, The Harvard School of Public Health says that consuming one whole egg a day won't increase risk of heart disease by affecting one's blood cholesterol levels; in fact, the yolk's nutrients could actually decrease risk! However, for those with high levels of cholesterol or who have diabetes or heart disease, the HSPH recommends using caution and limiting intake to three egg yolks a week. 

So, the next time you go to order an omelet, don't fear the yolk! Instead of going for all whites, consider striking a healthy compromise by asking for one full egg and two egg whites. Embrace the light, golden glow and get yourself some nutrients!

Pomegranate: the fruit of life

The de-seeding may be somewhat of a pain, but the effort is well worth the nutrients that the pomegranate has to offer! A symbol of life within multiple religions, this fruit's history dates back to ancient times, having been used to heal illness. Today, the pomegranate continues to offer much promise.

In addition to being a great source of vitamin C, vitamin K, potassium, and fiber, the pomegranate is praised for its anti-inflammatory properties and robust antioxidants. While research is still being conducted to confirm the fruit's medicinal potential, studies suggest that regular consumption of pomegranate juice (which is higher in antioxidants than green tea) could increase blood flow, lower blood pressure, and aid in preventing fatty deposits from building up around the arteries, which could lower your chances of heart attack and other heart-related problems. On another note, similar to grapefruits, pomegranate consumption can interfere with some medications. If you have any concerns, be sure to speak with your doctor.

Eaten alone, this fruit makes for a great snack, but it also makes a delicious addition into salads, yogurts, and savory meats. As Greatist points out, pomegranates are pretty high in naturally occurring sugar, so you'll want to be careful not to overdo it on the seeds and especially on the juice (an 8 oz serving packs in 31 grams of sugar). Rather than pouring yourself a full glass, consider going 50/50, mixing equal parts juice with sparkling or regular water. Just a splash of the good stuff is all you need! Personally, I'd just go for the seeds.

If you simply can't do with the de-seeding, you could always pick up a container of POM Wonderful's ready-to-eat pomegranate seeds at the grocery store (you may be paying double the price of a regular pomegranate, but at least you won't have to worry about ruby-red stained fingers and clothing). That, or you could watch this video from Saveur and learn how to get to the seeds without fuss! Oh, and an added bonus of buying pomegranates whole? They make for a gorgeous holiday centerpiece! And who doesn't love edible decor?!

Dining Out: preventing a Mexican food coma

Come Thanksgiving break, I'll be flying back down south. One of my favorite parts about going home is revisiting my favorite eateries, and even though the holiday is still a couple of weeks away, I already have Tex-Mex on my mind. Growing up as a native Texan, Mexican food had always been a staple in my diet. I was completely able to sympathize, then, when a reader asked me how to keep oneself in check at a Mexican restaurant. After responding to her question, I realized that there must be plenty of other Mexican food fans with the same question on their minds, so why not turn my response into a blog post? And so this post came to be.

Mexican food restaurants were always one of the most difficult places for me to practice self-control. Between the complementary basket of chips that's constantly refilled, the refried beans and rice that appear on the side of each meal without fail, and the crazy amounts of delicious cheese that top many of the menu's dishes, keeping yourself from inhaling everything set before you isn't easy.

After many years of doing just that, I grew tired of leaving the restaurant with unbuttoned pants, feeling as if I was going to explode from the three meals worth of food I'd have eaten. That's why I decided to start altering my eating behaviors when out at this most tantalizing of eateries. Here are a few strategies that I use to prevent over-indulging in the glory that is Mexican food:

Rather than eating straight out of the chip basket, I grab a handful and place them onto my plate. This allows me to keep tabs on the amount of chips I'm eating and prevents me from ruining my appetite before the actual meal arrives. Doing this also motivates me to eat them slowly rather than munching on one after the next. Slowing my pace gives my stomach time to digest the food and to signal to me when I've had enough. That, and if I were to finish my serving of chips before my meal came, I would surely feel the urge to reach back into the basket for more.

Another tactic I find helpful is to order a dish I can assemble myself, making fajitas my go-to. If it's not already marinated ahead of time, I ask for the meat to be cooked without salt (this helps to keep the sodium down) and for corn tortillas instead of flour. When preparing my fajitas, I take two corn tortillas and add the fajita meat (I always opt for chicken), some black beans (which I ask for instead of refried), guacamole, salsa, and a good drizzle of queso (for those who haven't experienced Tex-Mex, this would be the equivalent of sprinkling on some cheese.... but shredded cheese isn't nearly as amazing, in my humble opinion). With this entree, I'm completely in control of how much goes onto my plate, and whatever remains of the meal I have packed up for leftovers.

While there are other healthy menu options (such as shrimp tacos), not all of us go out for Mexican food in pursuit of a trimmer dish. If you'd rather indulge in an appreciably less healthy option, consider splitting the meal with someone else and ordering a soup or salad appetizer if the portion isn't enough to fill you up.

I hope that you all find these suggestions to be as useful for yourselves as they are for me! If you know of any other tips that you find helpful, I'd love if you'd share them in the comments below!

Black Bean Brownies: don't be so quick to judge

What's moist, sweet, and packed with nutrients? My recent batch of black bean brownies, that's what! Don't let the black beans deter you. You have every right to be skeptical, but once you try one of these brownies for yourself, you'll wonder if any are actually in there.

Just think of the black beans as a boost for your brownies. You know, like the type you can have added into your beverages at juice and smoothie bars. Once blended into the mix, the taste of the supplement becomes unnoticeable (unless you go for one involving cayenne... those never go unnoticed), but that doesn't mean the benefits aren't there. The same goes for the beans— consider them to be an antioxidant, vitamin, fiber, and protein boost for your brownies. Multiple boosts for the price of one... what a deal!

If you're still not sold, there's another added bonus: these brownies are made with no flour! All of my gluten-free friends, you best be getting your baking sheets ready. You can write a nice thank you to Chocolate Covered Katie, later.

I forgot to add the vanilla extract into the photo... whoops.

To make these brownies, you'll need:

- 1 (15 oz) can of black beans (drained and rinsed)
- 2 tablespoons cocoa powder
- 1/2 cup quick oats
- 1/4 teaspoon salt
- 1/3 cup honey
- 2 packets stevia
-1/4 cup coconut oil
- 2 teaspoons vanilla extract
- 1/2 teaspoon baking powder
-1/2 cup semi-sweet or dark chocolate chips

Preheat the oven to 350 degrees and coat an 8x8 pan with olive oil. Then, combine all of the  ingredients (except the chocolate chips) into a
food processor and pulse until you have a very smooth batter. Once ready, pour the batter into the pan, stir in the chocolate chips, and pop into the oven for 18 minutes. Don't let the incredible smell tempt you into pulling them out too early; this gooey, chocolaty treat is worth the wait.

For a few ingredient substitutions, check out the original recipe by clicking the link here!

Healthy vs. Unhealthy Fat: the need to know

The Harvard School of Public Health couldn't have said it better: it's not about the calories in fats that lead to disease, it's the type of fat that's responsible. While unsaturated fats (both monounsaturated and polyunsaturated) can lower risk of disease, saturated and trans fats can increase risk. Fat intake is vital for a healthy body, but it's important to be wary of the types we're consuming and to monitor how much of them we eat— both healthy and unhealthy.

Forget everything you've heard about fat being bad for us; yes, certain types are harmful, but others are essential for maintaining good health. I'm always stressing how healthy fats aid in making us feel satiated and help to prevent overeating, but they also work to increase our levels of energy, reduce inflammation, decrease levels of bad LDL cholesterol and increase levels of good HDL cholesterol, lower blood pressure, and help us to better absorb nutrients from fruits and veggies (another reason to skip out on the fat-free salad dressing). Good sources of unsaturated fat include fish (such as salmon, sardines, tuna, and mackerel), nuts, seeds, avocados, and a wide assortment of oils (including olive, safflower, almond, and canola).

Even though unsaturated fats are highly advantageous for our bodies, they're high in calories, as well. If eaten in the right amounts, these healthy fats can help us lose weight or maintain a healthy one. However, going overboard can result in weight gain. Get your fill, but be sure to keep an eye on your intake.

Like healthy fats, saturated and trans fats can make us feel satiated, too, but our bodies become filled with much more than contentment from these unhealthy sorts. Saturated fat is a naturally occurring fat found largely in food sources derived from animals. Trans fat (which many believe to be more harmful than saturated fat) can also be naturally occurring, but the majority of it out there is created through a process called hydrogenation. Through this process, a partially hydrogenated oil is created, which changes the oil from liquid to solid and extends its span of time before spoiling occurs. Because of their longer shelf life and low cost, many food manufacturers choose to use saturated and trans fats in their products. Regular intake of these unhealthy fats can have adverse effects on the heart, increasing your chances of heart disease, stroke, raised LDL cholesterol, and diabetes.

Saturated and trans fats are commonly found in high-fat dairy (including ice cream, sour cream, butter, margarine, and cheese), red meat (pork, lamb, and beef), fried foods, and many processed foods (such as cake mixes and frostings, chips, pancake and waffle mixes, non-dairy creamers, crackers, and cookies). Even some plant-based foods are loaded with unhealthy fat. Coconut oil is one such example, being high in saturated fat; despite its popularity within the health scene, it should be consumed in moderation. Other plant-based sources that are high in saturated fat include palm oil and palm kernel oil, which are found in no-stir peanut butters.

If you're unsure if a product boasts high amounts of unhealthy fat, always check the nutrition label. Look to see if the product reads as having 0 grams trans fat (keep in mind that it may actually contain up to 0.5 grams of trans fat — food labeling laws actually allow for manufactures to use up to this amount and still have the trans fat listed as "0"), then survey the ingredient list to see if "partially hydrogenated oil" is listed. You'll also want to check to see if the saturated fat content is low.

Don't be worried about taking in a bit of unhealthy fat here and there; most foods are made up of a mix of fats, so even natural, healthy foods such as chicken, nuts, olive oil, and fish will contain some saturated fat. While unsaturated fats should be where the largest portion of your fat intake comes from, saturated fat can be consumed in moderation, and trans fat should be avoided whenever possible.

The American Heart Association recommends limiting your overall fat intake to 25-35% of your total daily calories, with less than 7% coming from saturated fat (if you're eating 2,000 calories a day, that's less than 16 grams) and less than 1% coming from trans fat (within a 2,000 calorie diet, that's less than 2 grams). So, in case I haven't emphasized it enough, be sure to keep tabs on how much fat you take in and on the kinds you choose to eat!

Workouts: building up the back

Having a strong back surely makes backless dresses look more striking and helps to attract admirers while playing beach volleyball (I'm talking to all of my California boys out there), but more importantly, it aids in your overall health. A strong back is key for good posture and stabilization of your whole body (which is especially important for those who play sports), allows you to lift heavier weights, and can prevent back pain from occurring (as well as relieve pain for those currently experiencing any). You may not have thought of making back exercise a priority during your workout, but clearly there's plenty of reason to add a good back exercise or two into your routine!

There's no lack of back strengthening exercises to choose from, a few of them being back extensions (which can also be done without equipment), alternating arm leg lifts, inverted rows (talk about a challenge) lat pulldowns, and swimmers. For a complete lower back toning and strengthening workout, check out the video below by Fitness Blender. A few of the exercises mentioned above are incorporated, and since the whole video is under 10 minutes long, you can get it done with little time to spare!