As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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For whatever reason, being on vacation means abandoning all of your knowledge about health. That may not be true for everyone, but it is for a lot of people. Many people think of vacation like a free pass on their diet, a chance to enjoy dessert for breakfast or cheeseburgers and such at will. Perhaps you kick back by the pool and enjoy a variety of cocktails before building sandcastles at the nearby beach. 

Depending on where you travel, staying healthy on vacation can prove to be a challenge. Sometimes, you may have the intention to maintain your healthy diet, but your destination doesn’t offer the right foods that cater to your eating habits. Plus, finding a healthy place to eat may be the last thing on your mind after touring a museum, doing a hike, or walking for hours through the city streets. 

At the end of the day, though, enjoying real food, not fried food or burgers, fuels the body and provides it with the necessary nutrients it needs to function optimally. Naturally, you should indulge while traveling, especially if the place you visit is known for certain specialities. Be a wide-eyed tourist if you see a flaky croissant in Paris, France, or a big plate of drunken noodles in Bangkok, Thailand. You will find your stride, but do your best to consume a balanced diet during your travels. Hopefully, the following tips will help you stay healthy on vacation.

Pretend That You Are Eating At Home

Vacation is not a time to disregard your normal eating habits and budget constraints. It’s very easy to overspend on vacation, especially if you are traveling in a place where the U.S. dollar is not as strong as the local currency. When booking a trip, it can be beneficial to try and find a place to stay that has a kitchen or kitchenette. By shopping at local grocery stores and pre-making food, you can save a little money and eat foods that comply with your diet. You should eat out and try different restaurants, but preparing some meals, especially breakfast, can help start your days off right.

Plan Ahead

If you have a little kitchen at your AirBnb or vacation rental, consider loading up on some healthy snacks. That is a pro traveler’s tip because packing some local fruit, in addition to bars you bring from home, can save you from eating unhealthy snacks between meals. If you like to use meal planning with apps and such, you can use them to plan meals around regional food at your destination. That works whether you are traveling regionally or internationally. If you drive to your destination, though, you have a better chance of planning your meals. You can bring exactly what you need in order to prepare meals during your vacation!

Make Sure Your Snacks Are Health

Speaking of planning ahead, make sure you are covered in the snack department. Whether you have a six-hour car ride or a 10-hour flight, having a variety of healthy, non-perishable snacks can make the difference in your traveling experience. Not only that, but packing snacks can save you money! You don’t have to stop at convenience stores or gas stations to pick up chips or processed cereals and pastries. Having healthy snacks can also reduce your likelihood of feeling terrible while traveling. Great snacks to bring include:

• Trail mix (without candy or chocolate pieces)
• Bananas
• Apples
• Packets of almond butter, peanut butter, or cashew butter (to go with your apples)
• Reusable, insulated water bottles to hold smoothies, iced herbal teas, and water
• Homemade energy bites (or healthy protein bars)

Pack The Remedies

Staying healthy while on vacation is just about keeping your diet in check. Bug bites, sunburns, earaches, and more can happen just as much or more on vacation as they do at home. If you have specific remedies for these things, make sure to pack them! It can be beneficial to have the following while traveling:

• Healing salve (for rashes, stings, and bug bites)
• Hand sanitizer (helpful in many situations)
• Natural bug spray
• Lots of vitamin C (in addition to low-sugar electrolyte powders)
• Sunburn remedies
• Ear infection remedies
• Natural sunscreen

Keep Stress Levels Down

The last piece of the puzzle is to keep your mental health in check while traveling. It is easy to experience a burnout and spiral out of control, but doing small things can bring you back to center. Sure, the right foods and natural remedies can keep you healthy, but too much stress can derail your health. Take note of how your body feels on vacation and consider experimenting with a few simple stress-relieving techniques. You can engage in different breathing exercises, practice guided meditation, or do a couple sun salutations and other yoga poses. Even some morning and evening stretching can bring stress levels down, in addition to preparing you for walking or other vacation activities.

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Chia pudding is always a hit during your cleansing experience. It’s a highly enjoyable breakfast item that gives you some reprieve from smoothies. Just to be clear, this is not a smoothie-bashing post. We love smoothies and they are an excellent way to consume a lot of nutrients in one fell swoop. Chia pudding is another great way to consume a lot of nutrients in one meal. It’s also an excellent meal option to fill up on the cleanse, especially for breakfast because it contains a lot of fiber, protein, and healthy fats.

Anyone can make chia pudding, but we decided to elevate this recipe with some juicy summer peaches. We went with white peaches, which have a more delicate, floral sweetness than intense yellow peaches. These peaches bruise more easily, so be careful when handling them. Some people appreciate white peaches more than the yellow varieties because they aren’t tart. Instead, they are more aromatic and lightly sweet, which makes them great to include in chia pudding. In fact, the extra kiss of sweetness from the maple syrup helps balance this breakfast dish.

Chia pudding is a great option if you want to meal prep your breakfast. You can make a larger batch, but you may want to freeze the jars if you are making enough for a week. The reason for this is that chia pudding will only last two to three days tops in the fridge. So if you want to have two to three days of the same breakfast, this recipe will can get you there. Good luck and let us know how you like it in the comments.

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Recent studies suggest that junk food accounts for about 50% of the average American’s daily caloric intake. Junk food is the umbrella term that describes ultra-processed foods and drinks, such as fast food, soda, candy, packaged cookies, and salty snack foods. Although there is nothing wrong with enjoying ice cream, chips, or baked goods from time to time, junk food should not be a regular part of your diet. Consuming too much of it can be detrimental to your mental and physical health. 

People who consume more junk food have a higher risk of obesity, fatty liver, depression, high blood pressure, heart disease, and certain cancers. You may understand this reality, but the problem is that junk food is so appealing. The brain encourages you to seek pleasurable experiences, such as enjoying tasty food. This natural encouragement is the brain’s “reward” system. When you eat tasty food, including junk food, you activate that reward system and the brain releases dopamine. This rush of pleasure causes the brain to create more receptors to respond to that dopamine rush. Ultimately, you care more about junk food the more you eat it because you have that reward system in place. 

If you currently eat a lot of junk food and want to kick your habit, the methods in this article may be effective for you. The following tips are evidence-based, so experiment with them to see which ones work for you. 

Fuel Your Body Regularly

You may think that depriving your body of calories or being overly restrictive with food will lead to weight loss. This tactic can actually have the opposite effect, causing you to ravenously eat foods, many of which are unhealthy. There is a complex relationship between calorie restriction and the cravings you have. The research, however, shows that skipping meals or depriving the body of certain foods can increase cravings and snacking. Everyone has different caloric needs, but you should aim to fuel your body with fiber-rich, protein-rich, and nutrient-dense meals and snacks. When you provide your body with these types of foods, you will reduce your cravings for junk food. 

Get Enough Sleep

Whether you want to believe it or not, insufficient sleep can cause you to make poor food choices. Additionally, lack of sleep increases your desire for junk food because it is quick, easy, and highly accessible. Studies confirm that lack of sleep, or irregular sleep patterns, can increase your caloric intake, snacking, and cravings for high-fat, high-sugar foods. In fact, just one night of poor sleep can affect your food choices the next day. A 2019 study found that reducing sleep time by 33% (two to three hours of sleep) caused increased hunger cravings, compared to a normal night of sleep. To protect your food choices, get between seven to nine hours of sleep per night. 

Consider Taking Inventory Of Your Pantry

If you have junk food in your house, especially if you know where to find it, you will likely gravitate towards it. Consider swapping out ultra-processed food products with more nutritious options. Junk food that is palatable and addictive is dangerous to have in your house. The research shows that just looking at tempting foods can stimulate the striatum, an area in the brain that regulates appetite and reward from food intake. Looking at cookies, candy, or chips may lead to snacking, overeating, and eating even if you are not hungry. Do a pantry overhaul to see which foods need to go. Stock your counter with fresh fruit instead of keeping candy in your pantry!

Cook More Meals At Home

Not only does cooking at home save you money, but it can also help you cut back on junk food. Stopping at a fast food establishment, although convenient, is not conducive to your health journey. Cooking at home, especially if you meal prep, can help you decrease your reliance on convenience foods. Additionally, meal prepping is a great way to ensure that you always have healthy food options. Many studies indicate that people who cook more have better quality diets, enjoying more servings of fruits and vegetables per day. They also eat less food than people who dine out often. 

Eat More Filling Foods

Struggling with what to eat? It can be beneficial to learn more about how certain foods impact your body and hunger levels. That knowledge can help you devise a better plan of attack for your meals, and may help you cut back on your junk food intake as well. Most junk foods are high in calories, but they don’t fill you up. Ever notice how you can eat an entire bag of chips and still be hungry? That is why it benefits you to eat foods that are higher in protein, healthy fats, and fiber. Consider eating homemade overnight oats or chia pudding instead of grabbing a donut and coffee on your way to work. You can also opt for a fruit and vegetable smoothie to satiate you until lunch!

Grocery Shop Regularly

If you want to make more food at home and stop eating junk food, a well-stocked kitchen makes that task much more doable. Studies have shown that people who grocery shop regularly have better quality diets than people who don’t. Additionally, those people eat much less ultra-processed foods. When you go to the grocery store, make sure to take a grocery list and stick to it. Avoid going to the store when you are hungry because that will cause you to make impulse purchases that do nothing for your health.

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Focusing on fitness, improving your diet, and achieving better mental health are sound New Year’s resolutions. Don’t overlook the changes you need to make in order to reach your financial goals, though. If you keep your finances in mind, you can set a plan in motion that will encourage a more prosperous future. 

Right now is the perfect time to plan out the changes you want to make next year, given that 2023 is coming to a close. If you want to secure a more financially stable future, there are impactful, money-focused resolutions that you may want to consider. That doesn’t mean you have to abandon fitness goals, but you may want to consider starting the year with your finances in mind. Explore the following options and see if they make your resolution list. 

Quit Your Regular Savings Account And Open A High-Yield Option

It’s always a great idea to save because that provides a sense of security. The unfortunate reality is that savings accounts tend to fall short in regards to earning substantial interest. Take your financial future to the next level by closing your regular savings account and opting for a high-yield savings account instead. A high-yield savings account allows you to grow your money at a faster pace, considering that they have higher interest rates than regular savings accounts. Do a quick search or consult your financial advisor to find which high-yield savings account is right for you. 

Invest In Your Financial Knowledge

The world of finance constantly changes, so staying informed is vital to your financial success. One potential resolution you can adopt in 2024 is to invest more time in expanding your financial literacy. That may look like reading books or articles, meeting with a financial advisor, or taking online courses about finances. When you understand the intricacies of taxes, personal finance, and investing, you can make better decisions that aid your long-term financial goals. 

Create A Budget And Stick To It

If you want financial success, you have to learn to budget. Begin the year by creating a realistic budget that takes your income, expenses, and savings goals into account. Track your spending in a diligent way and make adjustments where necessary. If you manage your budget successfully, you can understand where your money is going and you’ll help yourself save more. A great first step to budgeting is to start making coffee or tea at home if you buy a coffee out every day. If you eat lunch out, consider meal prepping to help save more money.

Move Some Savings To A Certificate Of Deposit

If you want to maximize your savings, explore different investment options. Traditional savings accounts offer safety, but they don’t have the best interest rates that keep up with inflation. A regular savings account, for example, has an average 0.46% interest rate, which is lower than the current inflation rate. Rather than settling for a low interest rate, diversify your savings and set aside  some to a certificate of deposit (CD). A CD offers fixed interest rates, so you can leave your money deposited in the account until the CD matures. Explore the options available to you because there are so many out there. If you leave your money in a different type of account, you are potentially passing up an easy way to earn more money. 

Review And Update Your Insurance Policies

You cannot predict your future, which is why having the right insurance coverage can help your financial security. Take the time to review your insurance policies, including health, life, home, and car insurance policies. Does your coverage align with your current needs? If it doesn’t, contact your insurance providers to adjust your policies and provide a safety net.

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Self-care is exactly what it sounds like: taking care of yourself. That can mean different things for different people. In general, self-care involves carving out a chunk of time, or even a day, to treat yourself properly. Take baths, pamper yourself, engage in meditation, treat your body right, or do any activity that relieves stress and makes you feel great. Practicing self-care can help improve your physical, mental, and emotional health. 

Why Is Self-Care Important?

Self-care is more than just a buzz term circling health and beauty websites. The average person spends so much time working long hours and caring for others, and they often put themselves last. Putting others first is not a negative trait, but it does mean that you may not invest quality time in yourself. It is more than acceptable, encouraged even, to pay adequate attention to your mental and emotional health. Being mindful of your own needs is the ultimate act of self-love.

We invite you to take part in self-care Sunday, which is one day of the week that you take for yourself. Sunday is usually the day because Monday starts the work week, which can be stressful. You can practice on whichever day is your Sunday, just so long as you take the time to press the reset button and recharge. 

Spend Time In Bed

Don’t rush your Sunday morning wake-up. That said, sleep experts do encourage people to practice regular sleep/wake times to establish a healthy circadian rhythm. If you wake up, you don’t have to leave your bed right away. Open a book and spend a little extra time reading in bed. You can even exit the bed, make yourself breakfast, and enjoy breakfast in bed. 

Go For A Morning Walk

This may not be at the top of your self-care to-do list, but taking a quick morning walk is a great way to start the day. You get bonus points if you soak up some morning sunshine as that helps energize the mind and body. Walking is a great way to burn a few extra calories and can help you clear your mind. Take your relaxation up a notch by walking in nature, as that has been proven to improve mood, focus, and creativity.’

Spa Day At Home

Take your self-care Sunday to the next level with an at-home luxury spa day experience. Pamper yourself and let your stress melt away in a warm bath, to which you add relaxing essential oils. Consider putting on light music and dimming the lights. You can also apply a face mask, enjoy some light snacks, and even a glass of wine. Most importantly, mute your phone, relax, and enjoy your day off. You may even find some great at-home spa kits online!

Journal It Out

Journaling is a powerful self-care tool. It helps you clear your mind and release any tension, anger, or frustration within. Journaling also helps you observe your feelings, checking in with your negative emotions and bad experiences. After letting it out on the page, make sure to follow it up with some notes of gratitude, as that helps infuse your mind with joy and happiness. 

Meal Prep

Doesn’t meal prepping take up quite a bit of your time and energy? Although that is one way to look at it, another way to look at meal prepping is that you are caring for your future self. It is very easy to spend hours on social media or binge-watching a show. Make more use of your time by being productive. Stay away from things that drain your energy or harm your mood/self-confidence. Choose a couple meals to prepare so that you have less work to do when it comes time to eat breakfast, lunch, or dinner during the week. 

Meditate

For beginners, meditation can be very challenging, but that’s perfectly acceptable. Meditation is a useful tool to benefit your emotional and mental health. It works to alleviate stress, reduce anxiety, and get rid of negative self-talk. If you find that traditional silent meditation is very difficult, consider experimenting with guided meditation. This can also be a useful practice to do before bed, as it can help relax the mind and improve sleep. 

Social Media Detox

Social media can be very time-consuming and you can spend hours scrolling without any real purpose. Just think: do you need to spend 45 minutes sitting on the toilet? Social media sucks you in and most platforms can be quite toxic. On your self-care day, stay away from anything that can drain your energy or harm your mood. You might find that leaving social media alone for one day a week gives you a better outlook on life.

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Wouldn’t it be nice to have a personal chef make nutritious and delicious meals for you three times a day? Well, this is a luxury that many people cannot afford. So what is the next best thing? It does require a little work on your end, but meal prepping helps you have ready-to-eat meals whenever you need them. Fortunately for you, this recipe is very easy to prepare and will give you two portions of breakfast that you can enjoy within three days of making the recipe.

Mornings are busy for everyone. Whether you have to wake up early for a long commute or scramble around the house getting the little ones ready for school, you don’t want to add more to your plate. Give yourself a helping hand by having your breakfast ready to go! When your breakfast is ready to go, you don’t have to skip breakfast or stop at a fast food establishment. Instead, you have a nutritious, filling breakfast that you can enjoy on the go with this blueberry chia pudding.

In an ideal world, you could enjoy this chia pudding at the dining table while sipping some tea or reading the paper. Since you probably don’t have the luxury of relaxing in the morning, you may need to take this pudding to go. If you want to jazz it up before you eat it, consider topping it with mixed berries or chopped bananas. Chopped raw almonds also make a great topping because they add a nutty flavor and crunchy texture.

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If ever there was a powerhouse vegan burger patty, it’s this one. Not only is it packed with protein and fiber, but it also boasts rich flavors that keep you coming back bite after bite. These burger patties are ideal for meal prepping and they they hold up in the freezer over time. That is in case you want to enjoy them at a later date without having to do all the prep work. Although, for a vegan burger, the patty making process is quite easy.

In order for these patties to firm up during the cooking process, you need to make sure that they are nearly free of moisture. Once you rinse and drain the black beans, allow them to dry out as much as possible in the strainer. The moisture you have in the burger patties, the longer they will take to took. Additionally, they will probably fall apart during the cooking process. If they don’t fall apart in the pan, they will fall apart when you eat your burger. The exterior may crisp up, but the inside will be mushy, and you don’t want that. If you find that the patties are too mushy when forming them, feel free to add a touch more panko breadcrumbs.

Another way to ensure that the burgers cook all the way through is to bake them in the oven. Baking them at 400º F for 20 minutes or so may result in a more thorough cook, but you can’t beat a crisp pan sear. If you want to make the patties and freeze them, you can store them in an airtight container or freezer bag for up to three months before cooking them. Just be sure to thaw them overnight before you want to cook them.

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The two most common New Year’s resolutions are to stay fit and healthy, and to lose weight. These are excellent concepts, but they are immeasurable and ambiguous goals. In order to “lose weight” or “be healthier,” you need to have a plan in place, or at least have a clear objective (or objectives) to hit in the coming weeks or months. For example, maybe you want to run a 5k race in February or do 20 push-ups in a row within a month. 

When you arrive at your deadline, you either did the work or you didn’t. Having a defined goal is a great place to start, but your success will depend on your determination and willingness to embrace change. You can have a plan, but you need to have multiple plans when you encounter roadblocks, because you cannot avoid them. Having plans to fall back on when you encounter these roadblocks can help you cross the finish line. Most importantly, achieving your goals leads to a conclusive outcome! 

What can you do to ensure that you are part of the 8% of people that achieve their New Year’s resolutions? The following five tips aim to help you crush your health and wellness goals. Just remember to do the work and you will be rewarded with the results. 

Determine Your “Why”

Why do you want to lose weight? Why do you want to eat healthy? Determining your “why” is the first step to finding success in most areas in life. It can make all the difference when it comes to setting your goals and following through on them. When you keep your “why” at the forefront of everything you do, you will be able to make better decisions. Your “why” keeps you passionate, motivated, and focused, while helping you align with your values. Write down your “why” for each goal you set and place it somewhere you will see daily. Come back to it so that you know why you are losing weight, avoiding alcohol, or not eating meat. 

Focus On One Thing At A Time

When you set too many goals at once, you will likely abandon them as the result of a burnout. Instead, set a few goals in the beginning and check them off your list as you go. Once you reach the initial goals you set, you can add new ones to your list. A great exercise to complete before the New Year is to write down the things you want to accomplish, big or small. Prioritize and select a few from that list to start. As the year goes on, check off goals as they are completed and then prioritize new goals. 

Schedule It And Commit To Yourself

Nobody likes a flaky person because plans always fall through. Don’t commit to things that you aren’t going to show up for, even if you want to say yes to everything and everyone. Commitment to yourself should be the same as your commitment to a good friend. Every Sunday night, plan out your week and schedule the things you need to do to ensure you stick to the goals you set. If that means penciling in your yoga class, grocery shopping, meal prepping, or personal training, so be it!

Let Failures Become Your Teachers

Life is the best rollercoaster there is! It comes with many ups, downs, and turn-em-arounds, and there are lessons around every corner. When you stay the course as things get challenging, you only become stronger. Accept that there will be some bumps in the road on the way to achieving your New Year’s resolutions. When you fail, don’t abandon ship. Instead, ask yourself what happened and learn from your experience to do better the next time.

Reward Yourself

When you accomplish any goal, no matter how big or small, your belief in your abilities grows. Make sure to celebrate your victories, but in a way that doesn’t revolve around food. When you celebrate with food, you endorse bad behavior. Consider seeing a movie, taking a bubble bath, or scheduling a massage to reward your progress. When you reward yourself, you not only increase your motivation, but you also remind your brain that you’re thriving!

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Have you ever purchased a bag of spinach or a bunch of kale, only to watch it be gooey and wilted a few days later? This happens quite frequently and it can be very frustrating, especially with rising food prices. Although you can make kale chips and spinach salads, you may not use all of the greens before they go bad. This is why freezing your greens is a great way to preserve them. 

Why Should You Freeze Your Greens?

Even if you make green smoothies several times a week, you may not always finish your greens in time. By freezing your greens, you can green smoothies whenever you want without the fear of needing to use them before expiration. Plus, freezing greens means that you may not have to freeze other items that go into green smoothies. Since you already have the frozen element, all you need is the other fruits and liquid. 

Freezing greens really only applies if you buy your greens in large quantities that you have a hard time finishing. Most people can easily finish a small bundle of spinach or kale before it even thinks about wilting. If you purchase greens at big bulk stores like Sam’s Club or Costco, you may want to use the following tips. 

Pay Attention To When Greens Start To Go Bad

You don’t want to wait until the last minute to freeze your greens. If you freeze greens that have already started to go bad, your smoothies will taste foul. When you notice a slight sign of wilting or yellowing, that’s the time to place them in the freezer. Now, you can separate them into small sandwich bags, or you can blend greens with a little water, and pour the blended mixture into ice cube molds.

How To Freeze Kale

Before you add the kale to the blender, make sure that you remove the thick stems because they are very fibrous and bitter. Rinse the kale leaves and then portion them out into small bags, or add them to a blender with a small amount of water. Just remember to use as little liquid as possible when blending kale. Start with a few tablespoons of water and then add more if necessary. A few tablespoons should be sufficient for a couple handfuls of kale. 

Step-By-Step Instructions

The best way to freeze either kale or spinach for smoothies is to blend them with a small amount of water and pour them into ice cube molds. Then you have little frozen cubes of green goodness. No need to freeze any other smoothie ingredient when you have green cubes! You just pop them out of the ice cube molds and into the blender when you want to make a smoothie. Read on for a full step-by-step guide. 

• Wash, dry, and remove any leaves from thicker stems (less important with spinach).
• Add a couple handfuls of the greens to a blender, along with a couple tablespoons of water. 
• Blend on high until you achieve a smooth consistency. You may need to add more water and greens to use all of them. 
• Pour the blended mixture into ice cube molds and place in the freezer until frozen. 
• Pop a few cubes out of the molds and add them to the blender when you want to make a smoothie. Enjoy!

Now, if you don’t want to make little nutritious green cubes, you can add greens to a bag with other smoothie ingredients. Those are what you call “make ahead smoothie bags.” You can click here for a guide on how to properly execute those smoothie bags, which can be very convenient for people who need to save time.

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