Fight Spring Allergies with Vitamin C

Spring has sprung and with it so have your allergies.

For the millions of allergy sufferers Spring can be a bittersweet season. April showers have brought May flowers and along with it, Hay Fever. Delightful.

Allergy medications are one of the highest grossing over-the-counter medications on the market today. For some, they are the only remedy that makes Spring tolerable. Itchy eyes, runny nose, trouble sleeping, the list goes on. Symptoms are especially abundant after the Winter we have had here in Boston, Spring blooms are here in full.

Many allergy sufferers will try anything to reduce their seasonal symptoms, but what if one of the tried and true remedies doesn’t come in a box or a prescription pad? Rather it’s found in many foods we encounter everyday…

Vitamin C

How does it work? Allergies are triggered through the release of histamines in our body, these players bring about the uncomfortable inflammation symptoms most associate with allergies. Vitamin C has long been known as an antihistamine, meaning it plays a role in reducing the inflammatory effects of histamine production from allergies. Research has shown vitamin C supplementation to reduce histamine production and inflammation in numerous populations.

While vitamin C may not be the cure-all it was once promoted to be, eating a diet high in vitamin C rich foods can be a huge benefit for those of you bogged down by allergy symptoms.

So this allergy season, stock up on vitamin C rich fruits and vegetables such as papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe and cauliflower. Think of it as an easy and healthy boost to reduce your allergy struggles!

Ripe Stuff Juice is high in vitamin C too! A Ripe Stuff cleanse might just be the thing to flood your body with inflammation fighting nutrients to push through this sneezy Spring season!

In Health & Happiness,
Abby Hueber, RD

Wedding Bells

April showers bring…Summer weddings?

Bride to be, bridesmaid, groom or guest, every experience is more fun when you feel your best.

Three ways Ripe Stuff can help to set you up for your healthiest season:

(1) Get your Glow On: Ripe Stuff 3-Day Cleanse

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Get your wedding day glow delivered right to your door. A three-day juice cleanse provides a perfectly calculated high-nutrient, low calorie routine to banish bloat, get a glow and cruise right into your weekend wedding with the best accessory around, your health!

Want to prepare your body for your 3-day juice cleanse? Purchase a 3-day pre & post-meal plan to support your body and health before and after your Ripe Stuff cleanse for optimal results: 3-Day Eating & Juicing Program

(2) Make Sustainable Changes: Ripe Stuff RD Plans

Want more than just a quick fix? Ripe Stuff’s RD will make a plan just for you! Six months, three months or two weeks, whatever time period you are working with we can make a plan that will feel good, taste good and get your the results your looking for.

A longer Ripe Stuff plan combines the benefits of juice with a specifically designed eating plan to create a sustainable routine to achieve your best results. Meal plans are complete with easy to follow shopping lists, complete meal plans and simple recipes that have been taste tested and Ripe Stuff approved!

Email Ripe Stuff for more information on doing a long Ripe Stuff RD Program or check-out our six week RD program!

(3) Don’t Go it Alone: Ripe Stuff with your Bridesmaids!

Sign up for a Ripe Stuff RD plan with a group and save 10%!

Success is all about support. You and your group will get Ripe Stuff juices delivered to your door for the easiest pre-wedding prep! Interested in more support? Get group guidance from Ripe Stuff’s RD and customized meal plans catered to your groups goals!

What are you waiting for?

In Health & Happiness,
Abby Hueber, RD

Ripe Stuff’s Top 5 Healthiest Energy Bars

Nothing beats a homemade healthy snack or meal made from fresh, whole foods; however, in our grab-and-go world we don’t always have that luxury.

So what is the next best thing?

An energy bar is a great option, it’s portable, durable and can be stored away until that unplanned moment when you need it most! But with so many varieties on the market today, how do you know which brands are nutritious AND taste the best?

We’ve compiled a list of our Top 5 Energy Bars, both for their taste and nutrition.

Our Nutrition Guidelines:
Real Ingredients
Sugar: Less than 12g
Fiber: 3g or more
Protein: 3g or more

88 Acres88 Acres
Real Ingredients √
180 Calories √
12g Sugar √
3g Fiber √
5g Protein √
Local to Boston and uber health focused, 88 Acres, has the corner on the market for sustainable and allergy friendly energy bars. Created by a husband & wife team, these bars are made with love in Boston and for Boston.

Chia Health WarriorChia Health Warrior
Real Ingredients √
100 calories √
5g Sugar √
4g Fiber √
3g Protein √
These bars are small, but packed with omega-3 rich chia seeds they are seriously satisfying. Subtly sweet, these bars are a sweet treat that can help curb that 3-4pm slump without spoiling your dinner or work great for a pre-workout bite.

Kind BarKind Bar
Real Ingredients √
210 Calories √
5g Sugar √
3g Fiber √
7g Protein √
Arguably the most widely known, Kind Bars are available in some unlikely places – think remote gas stations or airport terminals. Powered by nuts, these bars are filling and available in a wide variety of flavors for any taste.

GoMacroGo Macro
Real Ingredients √
150 Calories √
5g Sugar √
3g Fiber √
5g Protein √
Vegan, organic, macrobiotic and delicious. Macrobiotic is about exercising balance, listening to your body and eating whole foods. Similar in texture to a PowerBar, GoMacro bars are PowerBars health-nut cousin with an all-over tastier and healthier product.

Raw Crunch BarsRaw Crunch
Real Ingredients √
150 calories √
5g Sugar √
3g Fiber √
5g Protein √
A granola bar feel with a health-nut reputation. Made from nutrient-rich sunflower and pumpkin seeds, these bars are loaded with omega-3 & 6 fatty acids, minerals and electrolytes to fuel your energy systems and keep you going strong.

Energy bar + Ripe Stuff Juice = the unstoppable power couple of grab-and-go options.

In Health & Happiness, 
Abby Hueber, RD

“Guinness Is Good For You”…Maybe

St. Patricks Day, a beloved Irish holiday especially here in Boston, is quickly approaching. Characteristically a bustling holiday with one central theme: booze.

For many, St. Patricks Day means one thing: Guinness.

Screen Shot 2015-03-13 at 1.17.14 PMThe tag line “Guinness is good for you,” is undoubtably a significant overstatement; however, Guinness does have some brag worthy properties that other lighter beers don’t. So in light of the upcoming holiday, I will take a moment to commemorate the uniqueness of Guinness.

 

Top 3 Reasons Why “Guinness is good for you”:

(1) Low Alcohol Beer: Guinness is actually one of the lowest alcohol beers, containing just 4.0%. Since alcohol is one of the largest contributors to calories and carbohydrates in beer, it is one of the lowest calorie and carbohydrate beers. It may taste heavy, but pint for pint Guinness is a lighter choice than most clocking it at about 100 calories per pint.

(2) Contains Iron: Now I am not going to recommend anyone drink Screen Shot 2015-03-13 at 1.17.45 PMGuinness their daily form of iron; however, it is a fact and you can’t argue that. Guinness contains iron. On average, one pint of Guinness contains about 1mg of iron. The daily intake of iron is about 18mg per day, so it is a small drop in the bucket but a drop indeed.

(3) Contains B Vitamins: B vitamins are important for a wide variety of functions in the body, most notably in energy production. Guinness contains all of the B vitamins, with the exception of B12. Now again, the levels of B vitamins are not going to give you wings but on St. Patty’s day we will take our perks where we can get em!

This is not a free pass for drinking bottomless pints of Guinness, but all things done in moderation have a welcome place in a balanced and healthy lifestyle. 

Have a very Happy…& Healthy St. Patty’s Day Boston!
~ Abby Hueber, RD

 

 

Sleep & Stress

sleep deprivation increases your stress level tenfold and adequate sleep is your bodies greatest tool to decrease stress.

Stress & Sleep Deprivation Cause Stress Hormones to Rise:

Stress and sleep deprivation both trigger our bodies number one stress hormone, cortisol, to rise. This is a natural and necessary reaction in the body. However, when that stress levels stays constant and we continue to lack adequate sleep there are some pretty undesired effects.

What does Cortisol Do?

Cortisol promotes our bodies fat storage, particularly around our abdomen. Cortisol also stimulates our brains reward centers that trigger cravings for foods that are higher in quick energy, such as high carbohydrate, sugar and fat laden foods.

How does Sleep Help Combat Stress?

Sleep is our bodies number one tool for digesting and ridding our bodies of excess cortisol. Sufficient sleep breaks down cortisol levels and reduces stress. Food cravings will decline with adequate sleep, as sleep deprivation challenges our will power! The frontal cortex of your brain, where your decision making occurs, is disregulated and the reward sensors in your amygdala are activated. This process leaves you feeling foggy, ill-willed and thus more stimulated to cave to those sweet, salty or crunch foods.

Stress stinks, sleep works. Stress in the presence of sleep deprivation are a vicious cycle.

In Health & Happiness,

Abby Hueber, RD

Sleep & Exercise

Sleep & Exercise

Sleep Deprivation Challenged Muscle Building –

Sleep deprivation not only challenges your food choices, it also negatively impacts your bodies ability to build and maintain muscle mass. Muscle is the most metabolically active tissue, meaning that the more muscle you have the greater your daily caloric expenditure will be. More muscle mass will result in better weight maintenance or loss. Sleep plays a crucial role here. When you are sleep deprived your body decreases protein synthesis (your body’s ability to make muscle) and begins to rely more heavily on muscle as a fuel source rather than fat. This can result in a slower recovery time between workouts, less muscle building and promote fat storage. The opposite of what we hope from our hard spent gym or fitness time.

In Health & Happiness,
Abby Hueber, RD

Sleep & Slimming Down

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Trying to slim down? The answer might be easier than you think…sleep!

Sleep deprivation, which is defined as getting less than 7 hours a night, can reduce the benefits of a healthy diet and increase weight gain reports the Annuls of Medicine. An adult is recommended to sleep between 7-9 hours a night. According to the Centers for Disease Control 35% of people are sleep deprived.

How does Sleep Deprivation affect Weight Loss?

In a recent study, individuals who were sleep deprived experienced a 55% reduction in fat loss than those who were attaining adequate sleep. Those sleep deprived individuals also reported they felt hungrier and less satisfied after meals as well as reported a lack in overall energy, even though all study participants were consuming the same number of daily calories.

Why does this occur?

A lack of sleep changes our bodies hormones that communicate with our fat cells. The Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours a night disrupts our bodies ability to regulate key hormones, such as insulin, leptin and ghrelin. A disruption in our bodies insulin response causes our body to deposit more fat in places such as liver and fat cells, not just contributing to weight gain, but also can lead to serious diseases such as diabetes and fatty liver. While, a disruption in leptin & ghrelin disregulate our bodies appetite and satiety signals, thus leaving us feeling hungrier, less satisfied and craving more refined carbohydrates and sugary foods.

In health & happiness,

Abby Hueber, RD

Our Favorite Food Blogs

food blogsGreen Kitchen Stories: A creative couple with a creative approach to vegetarian recipes.

Ambitious Kitchen: Easy, fulfilling, nutritious recipes. Featuring all kinds of food, from meat to brownies.

My New Roots: A ceritified Holitistic Nutritionist, who really knows her stuff! These recipes my take a little elbow grease, but are totally original and worth the extra work. You will definitely find some new weekly staples.

GOOP: Love or Hate Gwenyth, she features some really taste-y, clean recipes. If you’re looking to supplement your juice cleanse, you can be sure to find some gems on this blog.

Fork Knife Swoon: Beautiful food photography & seasonal recipes that are healthy and wholesome.  Also, pretty much the cutest blog name EVER!

Domesticate-ME: Featuring a wide variety of meals, including those that will appeal to the “dude” in your life. If you’re cooking for two, this blog is approachable for couples.

Dessert for Two: Speaking of cooking for two.  These recipes are perfectly portioned, meaning you can’t really overeat.  Especially when it comes to satisfying your sweet tooth.

 

We’ll be back next week with our favorite fitness blogs that inspire us to get moving!

 

Maca, Spirulina, Acai, Goji Berry….are you speaking english?

Top 10 Superfood Smoothie Additions

That mile long list on the menu board of most juice bars can be intimidating.  Most likely you ask for a few in your made-to-order smoothie because, with names like those, they must be good for you!  But, do you know what they actually do for your health?  Let us help break it down for you.

1.) FLAXSEEDS

flaxseedsHOW TO EAT THEM: They have a slightly nutty flavor and are available in either whole or ground up into a powder. The best way to purchase them is in their whole form, as once they are ground they are more susceptible to becoming rancid due to their fat content. Their nutrients are most bioavailable when ground, you can either throw them whole into your blender or go the extra step to grind them yourself in a spice grinder or a coffee grinder – but your blender should do the trick!

WHAT THEY DO FOR YOU: These little guys pack a punch. Most known for their healthy fats, flaxseeds are high in alpha-linolenic acid (ALA) or a member of the omega-3 fatty acid family. ALA provides anti-inflammatory benefits that have shown to aid in cardiovascular health, joint health  as well as providing healthy hair, skin & nails. They add a little but of bulk to the consistency of your smoothie, forming a water-soluble gel that helps to keep your digestive system regular and healthy. They are also a high source of lignans, which help colonize healthy bacteria in the gut, provide cardiovascular benefits and have shown to help prevent certain types of cancer.

2.) CHIA SEEDSScreen Shot 2014-12-05 at 4.06.26 PM

HOW TO EAT THEM: Chia seeds expand in liquid, releasing their natural oils and create a gel, you might notice this if you toss them in your smoothies! This characteristic has been touted for chia’s ability to starve off hunger and promote fullness. Chia seeds have a slightly nutty flavor that is mild enough to add to any flavor combination. Just 1-2 tablespoons of this powerful seed will do the trick!

WHAT THEY DO FOR YOU: They are a great source of healthy omega-3 fatty acids, similar to flax seeds; however, chia seeds do not need to be ground to make their nutrients available. A great source of fiber, to keep your digestive system regular, as well as calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc. Whew!

3.) TURMERICScreen Shot 2014-12-05 at 4.06.59 PM

HOW TO EAT IT: Turmeric may have a bold color but its flavor is very mild, so adding it to smoothies won’t change the taste. Sold in the spice isle, ground turmeric is an easy addition to any smoothie, so give it a generous shake into your next batch!

WHAT THEY DO FOR YOU: A powerhouse in the spice aisle or root veggie aisle. Turmeric is a bright yellow spice traditionally used in Indian curry dishes. It is one of the most well studied and documented spices for its beneficial health properties. Turmeric has incredible anti-inflammatory benefits, which are largely suggested for its disease-preventing properties. Turmeric has found to help prevent or alleviate some of the top chronic and debilitating diseases such as Alzheimer’s, arthritis and even certain types of cancer.

4.) AVOCADOScreen Shot 2014-12-05 at 4.07.17 PM

HOW TO EAT IT: A little goes a long way! Avocado is a concentrated source of all these amazing nutrients, just adding 1/4 avocado to your next smoothie will provide enough nutrient packed goodness.

WHAT IT DOES FOR YOU: A creamy addition to any smoothie, avocado adds a satisfyingly rich texture. Avocado is a great source of healthy fat, a key smoothie addition as many fruits and vegetables contain fat-soluble nutrients, meaning these nutrients require the presence of fat to be fully absorbed. Avocados health fat sources not only help with absorbing beneficial nutrients, it also provides a hefty does nutrients itself. Avocado contains a plethora of anti-inflammatory chemicals such as plant sterols as well as monounsaturated fats, most specifically oleic acid, that benefit heart health and contribute to luxurious hair, skin and nails!

5.) SPIRULINAScreen Shot 2014-12-05 at 4.07.37 PM

HOW TO EAT IT: Spirulina is a blue-green algae that is most commonly found in a dried, powdered form.It is important to purchase spirulina from a trusted brand, as concentrated sources can contain traces of heavy metals and certain toxins that exist in the environments the algae grows in. Purity standards can protect against many of these contaminants when you purchase a transparent product from a known and trusted brand.

WHAT IT DOES FOR YOU: It is a contains a number of beneficial nutrients that aid in function of numerous systems throughout the body. A great source of B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid) aid in boosting our energy systems, immune system and even benefiting our beautiful skin!

6.) HEMP (hearts or protein)Screen Shot 2014-12-05 at 4.08.06 PM

HOW TO EAT IT: A serving of just 2 tablespoons contain 9g of protein, 20% of your daily value of iron and 15% of zinc! Adding this protein to you smoothie will give you a great nutty flavor and dose of easily digestible protein. Hemp hearts are the edible insides of the hemp seeds, they are soft, chewy and make for a great topping or addition to a smoothie. Hemp protein are made from hemp hearts that have been pulverized into a fine powder, great for mixing into smoothies.

WHAT IT DOES FOR YOU: Hemp hearts are derived from the Cannabis sativa L. plant; however, they are the non-marijuana variety so your smoothie will be psychedelic free. Technically a nut, the hemp heart is the center of the hemp seed once the shell has been removed. The heart is the most nutritious part of the plant, including potassium, phosphorus, magnesium and vitamins A and E. Hemp hearts are a welcome protein source for vegetarian and vegans. Known as a complete protein, hemp seeds contain all of the essential amino acids that our bodies can not make. Hemp hearts are also a great source for iron and zinc, two notable nutrients for vegetarians and vegans.

7.) CACAOScreen Shot 2014-12-05 at 4.27.03 PM

HOW TO EAT IT: Not quite as sweet as our beloved cocoa, this superfood is a little more versatile. Found in two main forms: cacao nibs are made from breaking the beans into small pieces and add a crunchy texture in smoothies. While cacao powder is most similar to cocoa powder, creating a smooth product that blends right in! Either route, this unprocessed product adds a rich, nutty flavor to your favorite smoothies. Blend 2 tablespoons cacao powder with banana, almond butter and frozen berries for a play on a chocolaty PB&J!

WHAT IT DOES FOR YOU: Raw cacao contains an abundance of flavonoids, making it one of the most antioxidant-rich foods in the world. These flavonoids play a role in preventing free radical damage and boosting collagen production. Cacao contains over 300 important compounds, including protein, fat, certain B-vitamins and minerals such as calcium, sulfur, magnesium, phosphorus, iron, zinc and copper. Consuming raw cacao can help regulate blood sugar, lower cholesterol & slow the aging process!

8.) ACAI BERRYScreen Shot 2014-12-05 at 4.09.56 PM

HOW TO EAT IT: Acai is a small, reddish-purple berry native to South America. A far way to travel from the US, acai berries are best purchased as the frozen pulp. Supplements and powders are not recommended, as supplements are poorly regulated and many have proven to contain little to no active acai compounds. A higher calorie fruit, due to its high proportion of healthy fat keep serving size in mind. With a flavor best described as a cross between a raspberry and dark chocolate, acai is delicious when added to a savory smoothie or make it into an acai bowl and top with fruit, nuts and eat with a spoon!

WHAT IT DOES FOR YOU: This little berry has gotten a lot of attention. This berry contains a unique combination of antioxidants, amino acids and omega fatty acids that have contributed to its nickname as the “beauty berry”. This list of nutrients promote the bodies immune system while also boosting many of the metabolic pathways in our body to combat the aging process and promote healthy hair, skin and nails! The ORAC or Oxygen Radical Absorbance Capacity is a number used to measure the antioxidant capacity of foods, Acai received a score of 3,500 which is well over that of other fruits such as apples and bananas.

9.) GOJI BERRIESScreen Shot 2014-12-05 at 4.10.15 PM

HOW TO EAT THEM:  A bright red berry native in Asian countries. They are most commonly found in the US in their dried form. Also known as wolfberry or lycium, these berries can be found in asian markets or in the bulk section for a much more affordable price. A subtly sweet, tart taste most similar to dried cranberries, goji berries make for a great topping to a smoothie or are great blended them right in!

WHAT DOES IT DO FOR YOU: Arguably the healthiest dried berry on the market. Goji berries retain the highest amount of antioxidants of commonly found dried fruits on the market, suggesting the antioxidants found in goji berries are more stable than those found in raisins or blueberries during the drying process. Low in sugar, goji berries on average contain 10-15g less sugar than dried raisins or cranberries. A significant source of protein (4g per 1 oz serving), potassium, iron and vitamin A, goji berries pack a punch for such a small berry!

10.) MACA POWDERScreen Shot 2014-12-05 at 4.10.33 PM

HOW TO EAT IT: Native to Peru and grown high up in the Andes, maca is a very sturdy and durable plant enduring intense sunlight, harsh winds and freezing temperatures. A member of the cruciferous family which includes broccoli, cauliflower, kale, turnips and radishes. Maca powder is made from the roots of the plant, most often found ground into a fine powder. Maca has a sweet and nutty flavor with a subtle butterscotch taste. Macas’ flavor is complimented when paired with chocolate or cacao, savory nut butters and dates in a smoothie or can be mixed into oatmeal or even pancake batters!

WHAT DOES IT DO FOR YOU: Maca contains a range of beneficial nutrients including vitamins B, C, D, E, iron, potassium, copper, magnesium, selenium, phosphorus and calcium. A diverse source of amino acids, fiber and carbohydrates, maca is known for its energizing and mood boosting properties. Maca has also gained a considerable reputation for its ability to boost sexual desire and function in both men and women. How is that for a mood boost!

 Smoothies are an endless possibility of combinations. They are a terrific way to add in some serious nutrition to your breakfast routine or mix up a grab&go lunch or snack. Pack them with fruits, vegetables and maybe throw in a superfood or two; there is no right or wrong way to make a smoothie…as long as it tastes good!

Happy Blending!

~ Abby Hueber, RD

5 Tips for a Healthier Thanksgiving

There are many who are happy to sign off this day and play the magical game of “calories don’t count on Thanksgiving”. However, if you are working towards a health goal, trying to lose weight or looking to feel your best, then each day counts. While it is only one day, Thanksgiving is the kick-off to the holiday season. Let this celebration set the tone for the celebrations ahead and strike a healthy balance.

Thanksgiving

Here are 5 strategies for navigating your Thanksgiving day feast:

(1) Make a Volume Dish:

No matter if you are hosting your own holiday feast or joining family or friends for theirs, there is always room for another dish on the menu. Plan to bring or serve at least one hearty, healthy and satisfying dish that will help fill you up and curve your hunger, while also leaving some room for you to sample the other more tempting items on the menu.

Think non-starchy roasted vegetables, like Brussels sprouts, or a hearty salad. These foods are high in nutrients and fiber, while also low in calories. These are great volume foods, foods that you can eat a hearty serving of without breaking your budget for the day. They help to keep your hunger in check, so that you can enjoy the other more rich foods without relying on them to fill you up.

Aim to fill 1/2 your plate with these healthy volume dishes.

Here is a delicious, easy and crowd pleasing recipe that would make a great volume dish while also complimenting your savory Thanksgiving day menu:

Shredded Kale Salad with Parmesan & Lemon:Kale Parmesan Salad
Serves 4-5

Ingredients: 
1 bunch kale, de-stemmed & cut into thin strips (the thinner the better!)
1/3 cup pine nuts, toasted
1/3 cup grated Parmesan cheese
1 tbsp dijon mustard
1/3 cup raw apple cider vinegar
1/4 cup olive oil
1/2 lemon, juiced (extra sliced for garnish)
1/8 tsp salt
Pepper

Directions:
(1) Cut away stems from kale leaves. Cut kale into very thin strips. Please in a large bowl.
(2) In a dry sauté pan on medium/low heat, gently toast pine nuts tossing often until lightly golden brown. Beware they will burn quickly, so watch them.
(3) In a bowl or mason jar, combine dijon, apple cider vinegar, olive oil, lemon juice, salt and pepper. Whisk or shake until combined.
(4) Up to 4-5 hours before eating, toss kale with toasted pine nuts, parmesan and dressing. The vinegar in the dressing will breakdown the kale slightly so it is soft and more palatable!

(2) Choose your Carbs Wisely:

Stuffing, mashed potatoes, rolls, sweet potatoes, breads…there seems to be an endless list of refined carbohydrates that stack the majority of our holiday menus. Before we know it, we can be elbow deep into a carbohydrate coma.

Aim to reserve 1/4 of your plate for favorite bread based dishes. Then once you have filled that space, eat slow and savor them.

(3) But what about the Bird?

If you have been following along, we still have 1/4 of our plate left for the main event. The Turkey! Turkey is actually a terrific lean protein. It will help to round out and balance your Thanksgiving plate. So by all means carve it up!

Aim to reserve the last 1/4 of your plate for turkey, or about the size of the palm of your hand not including your fingers. This is about 3-4oz worth of turkey, which is a very balanced serving.

NOTE: Gravy and cranberry sauce count too. So be mindful when smothering your perfectly portioned plate that these delicious sauces don’t come free. Aim for 1-2 tbsp, or maybe just choose one.…I know I may have committed Thanksgiving blasphemy but knowledge is power.

(4) Bite-Sized Desserts:

Too many desserts to choose from? Try serving up bite-sized desserts this Thanksgiving.

Cut pies into small slivers, brownies into small bites and bake mini-cookies. Not only are they adorable, but you just might find that after one or two bites your sweet tooth is satisfied.

It has also been proven that our eyes are truly bigger than our stomachs. So serve your bite-sized desserts on small plates with small spoons or forks. This plays a trick on our perception that we are eating more than if we were to eat a tiny dessert on an enormous plate.

(5) Celebrate the Real Reason the Holiday Exists:

Thanksgiving is all about the F’s. Food, family, friends and of course football.

None of these things are going anywhere fast…especially after a meal of this caliber. So enjoy them all.

Eat slowly, catch up, laugh and be present in the day. There are always leftovers of food; but come Friday, many of us return to our normal schedules and busy lives. So celebrate the real reason we share this meal, it is a celebration to remember all the things we are grateful for.

BONUS: Come Friday, if your Thanksgiving holiday got the best of you there is always the Ripe Stuff to get you back on track!

Have a very Happy (and Healthy) Thanksgiving!

~ Abby Hueber, RD

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