I have this sign hanging up in my room, and this week it’s especially relevant. I’m not sure why these trendy signs with obvious/yet meaningful quotes resonate so much with me…in fact my brother-in-law thinks they are ridiculous, at one time he counted 8 “quote” signs in my house…

I’m totally guilty of losing perspective every so often and getting dragged into the daily grind, focusing more on what I have to do in the next hour than being grateful and recognizing what I have (hence the sign as a nice reminder). Regardless of your current situation, it really is worth remembering that there IS always, always something to be thankful for. I’m thankful for all the amazing people in my life (family, friends, my boyfriend and yes, my pup as well).

The best way I can show my gratitude for the special people in my life is, you probably guessed it, through food. Food is definitely my universal language! I know I’m not the only one- this month’s issue of National Geographic magazine covers “The Joy of Food.” Whether it’s a dinner date, lunch with co-workers, class picnics, birthday cake or an ice cream social, the power of food is present. It can forge relationships, bury anger, celebrate and provoke laughter. With Thanksgiving right around the corner, it’s apparent just how important the role food plays in holiday celebrations. What other reason could you have for slaving away in the kitchen for day(s) to prepare something that will be consumed and gone within a matter of hours? Food doesn’t just add to our celebrations, it’s the main course!

So this year, we have guests flying in to celebrate Turkey Day! Our family is spread out across the country (and some overseas), so time to visit is precious.   Contrary to the reality of years past, Thanksgiving is meant to be a joy-filled time to spend and reminisce with family & friends, not a stress-filled couple of days. This year, as a vegetarian, I’m in charge of bringing a veggie side dish. While I thoroughly enjoy making “healthy” food choices, the same does not really ring true for some family-members – can you relate? So I had to find a dish that was what I call “undercover healthy” and trick people (for the better) with a delicious and tasty dish that didn’t scream, “I was made by a health conscious vegetarian.”

On top of that, I don’t want to get involved much with the craziness going on in the kitchen, I vow to be in and out in 30 minutes to continue playing with my nephew on his First Thanksgiving!

This simple asparagus side dish adds some greens to an otherwise neutral table (white bread stuffing, mashed potatoes, turkey), and is topped with cheese to throw off even the health-food-averse guest. The feta cheese used in the Roasted Garlic & Red Pepper Asparagus recipe is lower in calories than many other types of cheese. Plus it has a strong flavor, so you can use much less than other types. Asparagus is loaded with nutrients and antioxidants and has been linked to help slow the aging process (BONUS)! Without further ado, here is the Thanksgiving friendly side dish!

---

 

Roasted Garlic and Red Pepper Asparagus

Ingredients (Serves 4-6):

2 bunches (about 40) asparagus spears

½ cup EVOO (extra-virgin olive oil)

4 large cloves garlic, minced

2 tsp. lemon zest

1 tsp. dried oregano

½ tsp. red pepper flakes

Sea salt, to taste

Freshly ground black pepper, to taste

4 Tbsp. fresh Italian parsley, chopped

½ cup crumbled feta cheese

1 lemon (for hand squeezed juice)

Directions:

1. Preheat oven to 400 F.
2. Over low heat, add EVOO, garlic, lemon zest, oregano, red pepper flakes in a small saucepan. Cook until garlic becomes golden and fragrant (about 7 minutes), stirring occasionally. Remove from heat to cool.
3. Chop the white ends off each asparagus and discard. Arrange tops in a single layer on a baking sheet. Top with cooled garlic and red pepper sauce.
4. Season with sea salt and pepper and sprinkle crumbled feta cheese over asparagus.
5. Bake in oven for 12 minutes.
6. Remove from oven, and sprinkle with parsley and top with lemon juice.
7. Serve hot and enjoy!

Sharing food has always been part of the human story. Something about sitting around the dinner table brings us closer together. So celebrate the role food plays in our lives and think about what makes you grateful.

If you’re looking for other Thanksgiving friendly recipes, check these out:

Garlic Parmesan Chickpea Poppers

Raw Spinach Hummus

Baked Pumpkin Seeds

 

Wishing you a Happy (& Healthy) Thanksgiving!

Shannon + Meg

 

It’s just the start of the holiday season, but if you’re looking for a way to STAY on track (and maybe even start your new year resolution early) check out Beautiful University, a Whole Food Love program which starts you on your journey towards a whole food lifestyle.   See what participants are saying!  Registration is open through November 30, so reserve your spot today!

 

Thanksgiving is only 1 week away. People have already been putting orders in for turkeys, but in the case that you haven’t, there’s still time. Have you ever wondered how to pick out an amazing turkey? You have come to the right place. This week, we’re featuring Delfina from Code to Wellness and her Top 8 Things to Know when Picking out a Turkey. Let us know what you think and if you want to know more, head on over to Code to Wellness here.

Live your WHOLE life,

Meg + Shannon

1. SOURCE

Aaaaah turkey. Probably the most popular lunch meat ever. So many brands and so much eye-glazing-over when it comes to choosing. Let me help you out a little. You can get turkey from a few different places:

▪   The butcher

▪   The grocery store

▪   The local farmer or farmer’s market (find on the Eat Wild database or Wellness Mama’s article on Where to Find Free Range Turkeys)

▪   The online food suppliers such as US Wellness Meats and Tropical Traditions

So now that you know where you can get one, decide the route you’d like to take and move on to thing #2.

2. QUALITY & QUESTIONS FOR THE BUTCHER (OR FARMER)

There are so many different types of turkeys you can buy: heritage turkeys, wild turkeys, organic turkeys, anti-biotic free turkeys…the list goes on. You don’t have to wonder what the heck it is anymore, because it’s all broken down for ya here.

Heritage turkeys – Not the same as wild turkeys and it doesn’t mean they are organic. They don’t exclusively feed on bugs, worms and other treasures found in pastures as would a wild turkey . And, they’re not necessarily medicine/anti-biotic/supplement free. Feed mixtures may or may not be Non-GMO or soy/corn-free. They are however; required, to spend a certain amount of time outdoors. But mainly, the term “heritage turkey” refers to 10+ (non-broad-breasted-white i.e. most factory farm turkeys) turkey breeds whose meat boasts superior taste to that found in grocery store turkeys. And yes, I actually did read through the The Livestock Conservancy’s Heritage Turkey Manual to figure this out for you!

Wild turkeys – SUPER lean. Not a lot of breast meat, but a ton of thigh meat. Wondering if it’s tender? Surprisingly, yes! And apparently it was the bird the inspired Ben Franklin to nominate it as the national symbol for the US of A. Neat! Anyways, these guys are not-vegetarian birds so they can be found in the likes of swamps, grasslands and forest floors foraging and gobbling (no pun intended) insects, salamanders, nuts, seeds and fruits. Look for them in the Americas, Hawaii, Europe, and New Zealand. Naturally, they’re Non-GMO and soy, corn and anti-biotic free. This also usually means they are organic too, but not always. PS- the terms “pastured” or “pasture-raised” and “free-range” turkeys are often interchangeable with “wild turkeys”, although not always so be sure to ask as they may also be supplemented with GMO, soy, and corn-laden feed. But if they’re clear of the former three yuckies, then this is the jackpot right here. Food of the gods if you will

Organic turkeys – These are not necessarily “wild” or “pastured” or “pasture-raised” or “free-range” unless they specifically say they are. So, they’re not necessarily flapping around under the sun. All “organic turkey” means is that the turkey was given only organic feed which is not synonamous with Non-GMO and soy/corn/anti-biotic free unless it says so and can be found in their vegetarian feed. Check the packages carefully.

Anti-biotic Free turkeys – This means that despite whatever feed they were given, be it GMO/soy,/corn-laden, they weren’t given anti-biotics. It doesn’t mean they weren’t given other drugs. It also doesn’t mean that they will be kept in cleaner houses or that they will ever see the light of day.

All Natural/Supermarket turkeys – This basically only means that yes, you did in fact pick a turkey and not a very large chicken. Aside from that, it doesn’t mean that it’s anti-biotic free, organic, wild or heritage AT ALL. This term is completely unregulated by the FDA and is used to mislead and capture the attention of uninformed, well-intentioned buyers hoping to buy healthier food. These are likely the factory chickens that we’ve seen in food industry documentaries such as Food, Inc. living in extremely unhealthy conditions, that are purposely fattened up via vegetarian feed, drug and anti-biotic use over a very short period of time for mass production purposes.

3. GROCERY STORE BRANDS YOU’LL RUN INTO

▪   Bell & Evans

▪   Eberly

▪   Murray’s

▪   Plainville Farms

▪   Butterball

▪   Empire

None of these are wild, but one is organic and a few are at least anti-biotic free. Epicurious did a nice taste-test on all of these turkeys for ya. Here are the results and brief brand descriptions for your browsin’ pleasure.

*Bell & Evans says in the description that their birds are free-range, but in this case the term is not interchangeable with wild since these birds still actually eat vegetarian, man-made feed.

4. WHEN TO BUY

Order your turkey at least 3 weeks in advance. Maybe even earlier if you want to ensure you get what you want. Info on pick-up dates, refrigeration and thawing below. Order now!

5. HOW MUCH TURKEY TO FEED THE GUESTS

Factor in about 1-1.5 lbs per guest (unless of course you’re feeding the hulk, then multiply that by 10 and you’ll have enough to feed him…and probably him only). So just multiply the number of guests by 1 or 1.5, pick the one that sounds more realistic, or if you’re me, find the average of the two and bank on that covering the whole gig (or if you want left overs add in a couple pounds to the 1.5 x guests calculation).

6. PRICE BREAKDOWN

Here’s a great one from The Nibble, which outlines about how much per pound you should expect to pay for different kinds of turkey:

Turkey Price Breakdown courtesy of www.thenibble.com’s article, “Heritage, Organic & Wild Turkeys”

*these prices may vary a bit depending on the grocery store, online supplier and/or farmer from which you purchase

7. FRESH TURKEY

The 101 on purchasing a fresh turkey:

▪   Tends to cost more

▪   You don’t have to thaw it

▪   Only need to pick up 1-2 days ahead

▪   Refrigerate in the coldest part of your fridge (locally raised fresh ones won’t last more than 2 days in your fridge; commerically raised may last a bit longer…check the expiration date)

▪   If you’re getting a store bough one, it’s possibly it has been sitting around for many days (this is not the same story if you get one from a local farmer)

8. FROZEN TURKEY

The lowdown purchasing a frozen turkey:

▪   Requires anywhere from 3-6 days to thaw depending on weight

▪   Usually less expensive

▪   Available year round, so you could purchase next years on Black Friday if you really wanted to

▪   Don’t keep it in your freezer for longer than a year (I dunno why you would…it takes up a boat load of space!)

▪   They’re flash frozen immediately after they’re butchered, so sometimes they’re even fresher than “fresh” turkeys

▪   Butchers tend to favor these for their superior freshness (refer to the above bullet point)

Not sure how to thaw it? No worries. We gotcha covered. How to thaw a turkey here.

Bonus – don’t wanna lift a finger this Thanksgiving? Check out Paleo on the Go. They ship nation-wide and have some really affordable Thanksgiving Meal Plans with really high-quality ingredients (we’re talking free-range and organic turkeys!).

Happy Turkey shopping!

We’ve all heard the phrase “You are what you eat,” but the latest research reveals that “who you eat with” may be just as important! You want to think as much about who you eat with as where you eat and what you eat. Social norms strongly influence the type and amount of food we eat as well as our exercise habits. This happens subconsciously, so your friends, family and co-workers may have more of an influence on your weight than you know!

Friends’ health decisions have a funny way of rubbing off on us (even if we don’t realize). The WHO (World Health Organization) lists friends as a determinant of health, as big a factor as genetics and income level! Smoking, deciding to get the flu shot, and taking vitamins are all contagious behaviors. But where our friends have perhaps the most influence is on how much we eat, drink, and exercise.

Without my friends I never would have completed a marathon, without my co-workers I never would have developed an affinity for Starbucks, and without my family I never would have explored my love for healthy cooking. Efforts to lose weight and lead a healthy lifestyle are influenced both positively AND negatively by people closest to you, including your friends, family, spouse, and even co-workers. Below are the Top 5 ways your social circle can influence your weight.

1)    Happy Hours and late night nachos

You had plans to hit the gym, but the rest of your co-workers decide to hit up Happy Hour to celebrate the end of the workweek. Your social circle influences your eating AND drinking habits! You don’t want to be the only one not going and the chances of you heading to the gym after a couple drink are slim to…well basically none. Alcohol is a notorious diet buster, not to mention the half price mozzarella sticks the group orders, and you can’t help but sample. BEWARE- If more than seven friends dine together, they will consume 96% more than they would solo (de Castro 1994). Normally light eaters consume more when munching with a group, while heavier eaters eat less when dining with companions. A long Friday night out with friends also makes it near impossible to resist late night nachos after a couple hours at the Margarita bar! Sound familiar?

2)    Who’s up for a coffee break? Boss is buying!

Co-workers can unknowingly torpedo weight loss efforts. The seemingly endless office celebrations and corporate events provide a steady stream of sugary indulgence that can sabotage your efforts to eat healthfully. While coffee breaks and corporate parties can foster camaraderie, they entice mindless eating! Sitting at a desk for 8+ hours will make anyone ready for a break. Coffee breaks are often “boss-approved,” making it difficult to decline. You may not have needed that Starbucks run, but once suggested you’ll most likely participate!

3)    What is your perception of normal?

We are constantly comparing ourselves to the people that surround us. This extends to what we eat and what we think other people are eating. Is it normal to go out to eat every weekend? Order late night pizza? Go out to lunch with co-workers? It appears that conforming to informational eating norms may be a way of reinforcing identity to a social group. These findings appear to be true even when people eat alone. Your idea of what constitutes an acceptable meal is likely to conform to what and how much you think your peers eat on a regular basis. Chances are, you’ve been out with a friend and something like this happens: You notice your favorite pasta dish on the menu, but tell yourself, Oh, I really shouldn’t. Then your friend orders that Fettuccine alfredo, taking you by complete surprise! “Make it two,” you say- and you kiss your diet goodbye. Scientists suspect that social network influences (what its members perceive as normal and acceptable) are major factors in these decisions. This social interaction will eventually have an effect on the size of our waistlines, and our long-term health! Those who we share meals with have similar exercise habits and often influence our view of normal.

4)    Want to go for a run?

As a whole, social influence is positively associated with exercise behaviors intentions and attitudes. Social encouragement has a direct influence on exercise motivation and behavior. Couch potatoes are more likely to get moving and stick with activity programs if supportive friends are involved. Group cohesion and social interaction and positive reinforcement are strong motivators to starting and maintaining and exercise regime. The lacrosse workouts in college were much easier to survive knowing my teammates were right there with me. Training for my first marathon with friends made it that much easier to stick to the training plan! Multiple studies confirm that enthusiastic friends are essential to developing and sustaining healthier fitness habits. Close companions play a powerful role in molding fitness habits through social modeling- our tendency to mimic the actions of those around us. It all boils down to motivation and support. Experts suggest inviting friends to join you for a walk, exercise class or start training for a race together.

5)    Can we see the dessert menu?

Ever been out at a restaurant with friends and had this grand plan to stick to your “diet” with a salad? Then your pal next to you gets cheese fries as an app, something sparks within you and you think “eh it’s ok, she did it, so I’ll just get the Mac and Cheese.” How about when you’re satisfied and ready for the check when the waiter comes back with the dessert menu. You’re about to decline when your friend announces “brownie sundae with enough spoons for the table.” How can you resist? We may even be hard-wired to be influenced by our friends. We focus on what we see other people doing (like ordering that brownie dessert), not what we know is right for ourselves (opting for that salad).

The average person makes over 200 food decisions every day. Deciding what and where to eat are just two pieces of the dining puzzle- the third aspect is with whom. Individuals can undermine others’ weight-loss plans by encouraging unhealthy eating habits or sedentary behavior. Research has shown that a person’s chance of becoming obese increases by 57% if a close friend if obese, 40% is a sibling is obese, and 37% if a spouse is obese. While obesity seems to have a “contagious” element, so does physical activity and healthy eating!

Good or bad, friends shape thoughts, emotions, habits- and our physical bodies. Social support is linked to a myriad of health benefits ranging from improved mental health to a more robust immune system. The strength of these benefits is tied to the size of the social network, the emotional aspects it provides and the act of lending mutual support.

Friends may have our backs, but their health and fitness habits can literally shape our backsides. Chances are we’ve chosen our friends for reasons other than their exercise habits and we can’t choose our co-workers or family members. So what can you do to stay healthy?

• Put a lid on candies and sweet at work. Covering them with foil or a lid will curb mindless munching. Think out of sight, out of mind.
• View the veggies: leave these uncovered to promote healthier grazing.
• Socialize and celebrate without food. Go for a walk or attend a healthy cooking class instead.
• Limit happy-hour drinks/alcohol- there will always be another time that fits with your schedule!
• Avoid desktop dining. Aim to eat lunch away from your desk.
• Set an example: bring in healthier snacks like fresh fruit, and replace the candy with dried fruit or nuts.
• Strength in numbers! Join a program with your friends and co-workers that promotes healthy eating. Check out our next Beautiful University program starting December 1^st. (Sign up on our homepage for additional details and to find out more about Early Bird pricing).
• Tell your friends what specific support you need: suggest activities that don’t involve eating/help me avoid my triggers.
• Take advantage of a Facebook or Twitter account to talk about successes and challenges and track progress over time.
• Enlist a friend to be “on call” when temptation ensues or if motivation is needed.

Let us know what you PLAN to do from the list above? Have your own idea?- share it with us in a comment below.

 

Live your WHOLE life,

Shannon + Meg

 

Information obtained from Harvard School of Public Health and IDEA Health & Fitness Association.

After every Halloween, it seems like I blink an eye and it is New Year’s Eve. How does this time of year go by so fast (every year)?

The holidays can be both an exciting and stressful time and each year, I pick up little tidbits of guidance that help me both ENJOY + SURVIVE the holiday season.

Here are my TOP 3 Tried and Tested Rules for navigating the holidays.

 

INDULGE (in moderation of course)

 

It sounds simple but we’ve all experienced that inner “Jiminy Cricket” at a party dessert table.

“I shouldn’t…”

“Well, maybe just one.”

“I only eat these once a year, so a few won’t hurt.”

And then it happens…you’ve eaten 6 of the brownie bites and you didn’t even realize it. You have my permission to INDULGE, but in moderation.

We’ve all heard this before, and it’s not rocket science, 1 brownie bit or piece of fudge (can you tell I LOVE chocolate?) isn’t going to hurt you. It’s a way to celebrate, engage, and enjoy. The problem exists when we create a habit of eating this way (i.e. its not the 1 or 2 brownie bites at an occasional party the does us in) Instead, it’s the hot fudge sundae that we have 3 times a week.

So this holiday season, feel free to sample on occasion and indulge in moderation.

Ban “Guilty” PLEASURES

According to researchers in a 2013 study published on the online version of Appetite, worrying over calories or feeling guilty can put you at risk for weight gain. Can you imagine feeling guilty when you eat the goodie + gaining weight!   Talk about a lose/lose!

Why do we sometimes feel guilty when we indulge? According to Roeline Kuijer, PhD of the University of Canterbury in New Zealand, guilt from eating is often associated with feeling a loss of control, the feeling that you can’t do it, and you might as well let it go.   According to the UC study, researchers found no evidence that guilt led to motivation or stronger intentions to eat healthier. Instead, those that felt guilty perceived that they had less control over healthy eating behavior and found it more difficult to eat healthily.

They key here is to consider your indulgence a CELEBRATION + ENJOY it rather than a “guilty” pleasure.

Put a PLAN in PLACE – START EARLY

With the holiday season being so hectic, have you ever considered starting your New Year’s resolution early? This is a lot easier than it sounds and can be one of the best ways to ensure success.

The holiday season requires so much focus and attention on others, but often doesn’t allow us to focus on ourselves. By the time the New Year rolls around, we are exhausted and don’t have the energy to commit to ourselves which is why less than 8%*of people follow through with the intention that they initially set for themselves.

Start now to build up momentum and get in the habit of your resolution during the busiest of times. If your goal is to work with a personal trainer, set this up now. Contact trainers and book your appointments before the January rush. Begin to modify your schedule so you already have this momentum built up come January.

If your resolution is to eat healthier, identify a plan that can help you achieve this goal. Define what you mean by “healthier” so that you can measure your success. Are you on track or do you need to modify your trajectory? What support or guidance do you need to ensure that you meet your goal?

Looking for a place to start? Check out our next Beautiful University program starting December 1^st. (Perfect for beginning that healthy eating resolution early! Sign up on our homepage for additional details and to find out about Early Bird pricing.)

Let us know what strategies you employ to MANAGE + ENJOY the holiday season!

Live your WHOLE life,

Meg + Shannon

 

*According to Statisticbrain.com