Pumpkin Chai Latte!

Unlike most pumpkin beverages you’ll undoubtedly be tempted by this season, this treat actually contains pumpkin (always make sure what you are eating/drinking contains what it says it is…label reading 101!) I made 2 of these lattes today and was tempted to make a third, but cleaning the blender 4 times in a day (I had a smoothie for breakfast) just seemed ridiculous (although we all know its been done before…)! Enjoy life, fall, family, friends, and treat your body and soul right with this yummy, creamy pumpkin chai latte!

Pumpkin Chai Latte!
 
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Author:
Recipe type: Hot Beverage
Serves: 1
Ingredients
  • 2 chai tea bags (any type- I use organic tea whenever possible)
  • 1 cup water
  • ½ cup unsweetened almond or coconut milk (organic dairy milk is okay too)
  • 1 tsp. vanilla extract
  • Maple Syrup (or other sweetener of choice: honey, stevia, etc; amount used depends on your preference)
  • ⅓ cup pumpkin puree (canned or homemade)
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp ginger
Instructions
  1. Boil your cup of water and steep the tea bags for about 7 minutes (less time if you don't want it as strong). Heat up almond milk until almost at a boil. Pour hot steeped tea, hot milk, and all other ingredients into your blender or magic bullet. Blend for 2 minutes on high or until mixture is frothy when blender is stopped. Start with a small amount of sweetener and adjust until desired sweetness is found. Dust top with cinnamon, nutmeg and dash of the sweetened you choose. Enjoy the comfort and warmth of this yummy, must have seasonal beverage without all the extra additives and sugar you will find else where!

As always, stay well, eat well, and have a beautiful week!

Ana Elisabeth

How to stay on track during the holidays.

Practical Nutrition Tips for a Thinner Thanksgiving (And Day After Damage Control!)

Staying healthy during the holidays doesn’t mean forgoing taste or depriving oneself of holiday goodies. The key is knowing when to splurge, and how to get back on track!

A. Thanksgiving Day

1. Start with a hearty breakfast, hydrate, and exercise
1 cup plain Greek yogurt with papaya and 2 Tbsp. walnuts
Cup of Hot Lemon Water

2. The Meal: The Secret of First’s and Second’s
Appetizers: Have 5 veggies for every cracker or chip; for every drink have 2 glasses of water; dilute drinks with seltzer- make it a “spritzer”; ¼ cup nuts
Main Meal: One serving (1/4 cup) of starchy veggies, grains, stuffing, gravies, sweets
Seconds: Salads, steamed veggies, plain protein
Drink cup of mint tea in between dinner and desert
Deserts: Unlimited fresh fruit; total desert to size of palm (2 small slivers of pie, 1 cookie)
“Calorie Culprits”: Chips, crackers, drinks, toppings, fried food, dressings, gravy, dips

B. Day After Damage Control

1. Focus on high protein breakfast, healthy fat, snacks, potassium, exercise, and hydration
Eggs, avocado, coconut water, celery, water, beets, kale

2. Pre-portion leftovers in muffin tins or snack baggies to avoid over indulgence:
Protein: size of palm
Grains/stuffing/starchy veggies: ½ cup
Salads: 1-2 cup
Fats/Gravies: 1-2 Tbsp.
Deserts: ¼ cup or ½ size of palm

3. Day After Detox Salad
Enjoy your leftovers the day after Thanksgiving in a health promoting salad that will “get things moving” in your body, and help you stay on track for the rest of the weekend! Find the recipe below in the meal plan.

Day After “Damage Control” Meal Plan for 2

Day After Thanksgiving “Damage Control” Meal Plan (for 2)
Avoid snacking on leftover sweets throughout day; focus on a high protein breakfast
Enjoy unlimited veggies and lots of water throughout the day to help satisfy cravings and curb sweet tooth

8 am Breakfast: Turkey Scramble
4 whole organic eggs
½ cup chopped turkey
2 cups spinach
2 Tbsp. dried rosemary
1 Tbsp. Coconut Oil

Over medium heat, sauté spinach in coconut oil. Whisk together eggs, rosemary, and turkey in mixing bowl. When spinach is hot and cooked down, pour egg mixture into skillet and scramble for 3-4 minutes or until eggs are cooked throughout. Serve with a ½ of a grapefruit and cup of hot lemon water.

11am Snack: ¼ cup mixed and medium apple

1pm Lunch: Detox Salad
2 cups chopped kale (raw)
½ cup chopped sweet potatoes (raw or baked)
2 Tbsp. dried rosemary
1 cup diced turkey breast
½ cup fresh cranberries
1 cup chopped celery
½ diced avocado
2 large red bell peppers; cut off top and scrape out inside seeds

Toss together kale, sweet potatoes, rosemary, turkey breast, cranberries, celery, and avocado. Add the olive oil, salt and pepper and lightly combine until all ingredients are coated. Split mixture in half and serve inside of the bell peppers.

4pm Snack: Leftover celery and carrot sticks dipped in ¼ cup hummus with ¼ avocado

7pm Dinner: Thanksgiving Dinner Round 2

Choose 1-2 pre portioned servings of protein, 1-2 servings of pre portioned carb/grain/starchy veggies, 1-2 pre portioned fats, and 2-3 pre portioned greens/salads. Follow with cup of mint tea.

Desert: 1-cup fresh fruit with one pre portioned leftover desert

Harvest Oats

Harvest Oats
 
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Pumpkin is full of fiber, keeping you full for hours. Combining the pumpkin with a high quality protein powder, some yummy spices, and a few nutritious seeds will guarantee to start your day off right!
Author:
Recipe type: Breakfast
Serves: 1
Ingredients
  • ¼ cup Cooked Steel Cut Oats
  • 1 tsp. Coconut Oil
  • 1 Tbsp. Pumpkin Seeds
  • 1-2 tsp. Cinnamon
  • 2 scoops Whey Protein Powder (I use Standard Process)
  • ¼ tsp. Dried Ginger
  • Pinch of Sea Salt
  • ¼ cup Unsweetened Almond Milk
Instructions
  1. Cook the oats as directed. Immediately add the protein powder, spices, coconut oil, pumpkin seeds, and sea salt. Add almond milk until consistency is as desired (can be served thick like oatmeal or thinner like a cream of wheat.) Serve hot or chill in fridge for later use and consume as a cold cereal.