Hot Chocolate:  Adding a little dark chocolate to your life is a great antioxidant booster and healthier way to satiate that sweet tooth of yours!  Just make sure it's 70%+ of cacao and if you can find version free of refined sugar—even better.  They contain flavonoids, a type of antioxidant though to reduce free-radical damage. Plus, who doesn't love to curl up with a cup of cocoa after a cold day outside?!

Sweet Potatoes: Sweet potatoes are awesome foods for the cooler winter months.  Sweet potatoes are particularly high in vitamin A (which is great for the skin and in the winter months we'll take all the help we can get!) plus they're loaded with fiber so they'll keep up fuller, longer.  

Brussels Sprouts:  These cute little mini cabbages might help you fend off colds and viruses this winter.  They are packed with vitamin C, which wont help prevent a cold, but can certainly lessen it's duration.  We'll take it!

Pumpkins: Pumpkins are another great food loaded with vitamin A, which is also great for your vision.  They're also loaded with antioxidants thanks to the beta-carotene which also has reported anti-cancer proprieties.  

Ginger: This warming root is spicy but can add some much needed zing to your life.  It has thermogenic properties which can keep you warm but which can also help boost your metabolism.  Boil ginger in water so make a great healthy tea, or add it to your morning lemon water.

As we round the corner into the most gluttonous time of year, many of us are preparing our waistlines by cleansing and taking a healthy approach to holiday cheats.  Being a little less "naughty" if you will.

If you happen to be keeping healthy company and dining at a healthier household, here are a few gift ideas for the consummate wellness warrior this Thanksgiving:

The worlds coolest water bottle: We all struggle to chug enough H20—especially when we're running around shopping and getting ready for the holidays.  Enter: the smartest water bottle ever.  It syncs with your smartphone and other fitness trackers and lights up to remind you to drink water.  Yes, please!

A wonder balm: Pre-empt the drier winter months with fabulous smelling balm that does it all.  The ultimate multi-tasker, Skin Savior removes dirt and makeup without stripping the skin, moisturizes, illuminates and even turns mineral powder into a glowing foundation treatment.  Plus, it's full of anti-oxidants making is the perfect travel companion.  

An Edible Arrangement: What's better than a centerpiece that's healthy and edible?  With arrangements starting at $39 (and they're running 20% off right now) dessert can get a whole lot healthier!

A healthy candle: Nothing helps us reset from turkey day madness like good old fashioned aromatherapy.  However, lots of fabulous smelling candles are actually quite toxic.  Why not gift one of these awesome and non-toxic way our wax candles? They're made from beeswax and they have an array of fabulously relaxing scents.  

 

 

Yogi Cookie Cutters: Yup, you read that correctly!  This is the perfect gift for your guy/gal who loves to bake and they come in packs of 3 all the way up to 18 of your favorite yoga poses.  Score!

 

 

Adios long summer days!  Can you believe the sun is now setting on the east coast at 4:59pm—only adding further insult to the 4pm slump!?  Fight fatigue and a mid-day case of the sleeps with these 8 foods.  

 

1. Water: Drinking plenty of water in the winter months is a must.  Much of the time when we're feeling tired (and hungry for that matter) we are actually just dehydrated.  Dehydration can also ruin concentration and sour your mood, so drink up friends

 

2. Chia Seeds: Add these puppies to your smoothies or oatmeal for wintertime energy boost.  Loaded with omega-3's and with a perfect fat to protein ratio, it's no wonder they're the superfood of choice for many athletes.  Plus, they can hold up to 10X their weight in water, providing a much-needed assist to all that water drinking.  

 

3. Quinoa: This ancient grain of the Andeas is a pseudograin and it often called a protein grain because of it's amino acid profile. It's perfect as a side dish, or even as a main course in the cooler months.  Just don't forget to work in the veggies!

 

4. Green Tea: Green tea provides a nice caffeine boost but without all the jitters of throwing back a few espressos.  The combo of caffeine plus L-theanine gives you an energy and a brain boost.  We'll take it!

 

5. Oatmeal: Overnight oats, oatmeal and oatmeal protein bites are all fair game and a great way to boost your energy right now.  Thanks to their low glycemic load and the healthy dose of fiber and protein, oats a real wonder food.  

 

6. Almonds: You've heard me talk about the benefits of good fats and their role in a balanced blood sugar and almonds are full of good fats.  The monounsaturated fats are a great source of fuel and keep you fuller, longer.  

 

7. Black Beans:  Black beans boast a great balance of carbs, protein and fiber.  The protein fills you up while the fiber keeps you sated and helps to balance your blood sugar.  Opt for a great chili with black beans or even black bean pasta.  

 

8. Lean Protein: Chicken breasts, wild caught fish and turkey are all great sources of lean protein to fuel you in the cooler months.  A Turkey chili, roasted chicken or baked salmon are all great options!

You didn’t have to be a runner (or even know someone participating) to get into the NYC Marathon this year. The energy surging through the city streets was palpable. Perfectly crisp autumn weather beckoned inspired people far and wide, who came out to join in on the athletic revelry or cheer on the flurry of fitness-focused individuals. 

Especially amidst all the divisive political turmoil in the city following the election, what resonated with us most that day (and now) was the overwhelming sense of unity it created-- a healthy reason to celebrate, come together, and feel motivated to achieve something personal, but also as a group, sharing the common goal of self-improvement. 

It was a most perfectly sporty reminder that we're stronger when we're united, encouraging each other with well-timed words of moral support. It's an often invoked cliché for a reason: team work makes the dream work. Right?! 

Whatever goal you set your mind to, rally your best support group. For those who've embarked on our 28 day cleanse, the overwhelming response has been that sharing the experience with fellow cleansers has kept everyone on track, laughing their way through cooking mishaps and snacking missteps (nobody's perfect, after all).

A common plight, passion for wellness, and desire for change binds us, inspires us, and keeps us heading back to the grocery store with our list of balanced eats to tote home. The group calls have been key, where we check in with one another, exchange tips, and laugh about what's been most difficult (like avoiding that post-election Ben & Jerry's binge, that's for sure). 

There's no better time than right now to remember that we're stronger when we embark on journeys together. The power of community, friendship, and positivity is what it's all about! 

Whether you're joining us on a 21-day cleanse or embarking on one solo, there are a few ways you can take a templated cleanse and make it your own.  

Remove grains: Though complex carbohydrates and pseudo grains can be wonderful for you, for many people they're hard to digest.  Additionally grains like rice contains phytic acid, which a natural substance found in some plants that can inhibit the absorption of some vitamins and minerals.  Swapping grains for cauliflower rice or kelp noodles is also a great way to reduce your carbohydrate intake while you're at it.  

Eating low GI: Though eating a clean, whole foods diet rich in fruits is a wonderful thing, if weight loss is one of your goals, you'll definitely want to watch out for higher glycemic foods.  Removing dates, grapes, mangoes, pomegranates and other fruits high in fructose is another great way to reduce sugar intake and watch your carbohydrate count.  

Remove sweeteners: though we caution against unnatural sweeteners, a clean eating program usually allows for natural sweeteners such as honey and coconut sugar.  If you're looking to deepen your cleanse, removing these sweeteners is a great idea as well.  Removing excess carbs and sugars allows your body to work towards a ketogenic state where it begins to use stored fat as fuel.  So again, if weight loss is your goal, 86 the excess sugar.  

Meditate & sleep: Cleanses are also about rest.  When our body is in a chronic state of stress (as it is more many of us living in the modern world) it produces the stress hormone cortisol, which is the enemy of relaxation and weight loss.  Being in a chronic state of stress can impact your metabolism, your skin, your sleep and your brain.  Yep, that memory loss might be due to stress, not old age.  So, if you're looking to maximize your results, take some time out for you. Focus on self care, get at least 8 hours of sleep and set a daily meditation goal and maybe even a digital detox.