Look, it’s no secret that we’re headed into the season where the Candy Land board game seems to come to life and we’re just hopping over bridges with arms full of gumdrops and trying to dodge licorice monsters lurking behind cotton candy trees all while working toward the twirly, swirly, glittery cupcake fortress of sugar coma dreams in the same pants we started in.

Can we live?

So before you set off for grandmother’s house by way of plane or train this holiday season, we wanted to arm you with a few travel tips that are good for your mind, body, and even hips! If you burn through all of your holiday splurges before you even get there, who’s going to eat all of that real pumpkin pie?

TRAVEL BY CAR

Say it with us … the cooler is your friend! If you’re traveling by car, then you can keep fresh delicious snacks or meals, depending on the length of the drive, right on hand. Sandwich supplies are the easiest for road-side picnics. Fresh, cold fruit like grapes, oranges, and apples are bite-sized, refreshing, and totally manageable in the car.

The site Roadtrippers.com plans a route that you can filter by “vegetarian and healthy restaurants” along the way! The map indicates where to find restaurants, delis, and grocers that offer better options than greasy burgers and fries.

Stop and stretch, too! Your entire body will thank you if your trip lasts more than about three hours. Challenge yourself to take 500-1000 steps at each gas or bathroom stop; add some resistance with squats and lunges. Do a few yoga stretches when you’re stopped like cat/cow, windmills, or ragdolls.

TRAVEL BY PLANE

TSA guidelines actually permit quite a few healthful foods to travel on board. Veggie sticks and hummus, chips and salsa, granola bars, a sandwich, or even a packed salad. Dressings, salsa, or other liquids have to stick to the 3.4-ounce rule.

In light of this, airports have broadened their offerings. Carry-on your will power and the caprese wrap will be just as satisfying as a pastrami on rye. Sushi, soup, big salads, and smoothies are pretty easy to find after security. Splurge on the biggest bottle of water after security and skip the alcohol. Dehydration is all too common with the dry air and altitude of air travel.

As for movement in the friendly skies, get all you can where you can. Walk instead of riding the moving sidewalk, take the escalators like stairs, and avoid folding into a chair in the terminal. Stateside airports with yoga rooms include SFO, DFW, ORD, and BTV. Overseas you can find them in London’s Heathrow, Hong Kong, and Helsinki. Or try these 12 yoga positions on the plane that include seated twists, savasana, and cat/cow, and neck and shoulder rolls. Stand and take a lap whenever possible.

PS - be sure to pack your favorite Enell sport bra. Whether tackling mall sales or your younger brothers in the backyard, you’ll want to be prepared for any physical activity opportunities that present themselves!

Are you so over using cauliflower as a substitute for everything? Have you downed your last kale salad? Here’s a look at the newest summer food trends. We hope you try a few soon.

Hyper-fresh / Hyper-local

Look for restaurants to grow their own food. Quite a few chefs are growing their food either on nearby farms or the roofs of their restaurants. This way, chefs can control their guests’ dining experience and guarantee they are using only the best ingredients.

Cooking classes

A quick glance through your local adult education center catalog will reveal chefs sharing recipes as a dining experience. Students will have the opportunity to learn cooking skills and tips while preparing a delicious meal. Usually held on quiet restaurant nights (think Mondays), it’s an opportunity for chefs to build loyal clientele and educate foodies.

Fermented everything

Pickling and fermenting are big, and you’ll see everything (even kale) fermented and served as a garnish or side dish. Many chefs do the work on premises (again, to control the flavors of their dishes. Americans aren’t used to fermented foods so be brave and sample, you might just like it.

Farmers markets continue to grow

The USDA tracks 8,268 farmers markets in the U.S. While the number of markets appears to be leveling off, their size and product offerings will continue to grow as farmers begin offering locally processed foods (think chicken pot pies and gourmet pasta sauces). It can be easy to buy too much, but there are some frugal farmers market tips you can use to stay on budget.

Gluten-free options

Many restaurants recognize changing dietary needs and gluten-free is a big request from diners. Chefs will accommodate guests by holding the breadbasket and expanding menu options with more gluten-free fare.

Artisan wheat

At the same time, chefs are looking to reinvigorate wheat choices by using heritage grains and old-world cooking techniques. Flour may be ground on site instead of purchased already processed to keep the flavors fresh. Also, some foodies say heritage varieties of grain don’t have the same effects as modern strains.

Healthy kids meals

Parents will frequently make healthy choices while their kids dine on hot dogs and French fries for dinner. The newest trend, likely started by McDonald’s, is to have healthier options for kids for dinner. Think more fruit, creative veggie sides and baked instead of fried options.

Sustainable choices

As we learn more about how our food gets to our tables, many consumers are actively seeking more sustainable choices. Look for meats and seafood that won’t harm the environment and choose organics over conventional foods to help the bees and keep pesticides to a minimum.

What new food trends do you want to try this summer? Learn more about clean eating.

Lisa Johnson blogs at TrueFoodMovement.com where you can find healthy recipes and fun ideas about food.

Not hip to this latest beverage trend? Here’s the skinny. Kombucha is sweetened, black tea that’s been fermented based on a starter bacteria and yeast called a SCOBY, or “the mother.” (Have you ever passed around the yeast for sourdough or Amish friendship bread? It’s like that … only you drink it.) Cut off the SCOBY, start the tea with sugar, seal it up nice and tight, and in a few weeks you’re sipping homemade kombucha. Or, for about $4 per 16-ounce bottle, you can buy the stuff ready to drink.

Kombucha is lauded for being quite the little health proponent, offering this class of tea drinkers better gut health, digestion, energy, and staving off disease. It’s been giving bodies a heavy dose of vitamins, enzymes and immunities for some 2,000 years.

It’s high in acidity and has trace amounts of alcohol (because it has less than .5 percent by volume, it doesn’t have to be labeled). For overall health, kombucha seems to attract more loyal sippers every day. If you’re pregnant, nursing, or at risk of breast cancer, make sure to read some kombucha fine print first.

Pregnancy and Kombucha

Kristen Michaelis drank it throughout her pregnancy, but warns first timers to start slow. Some people have undesirable reactions to kombucha, which could only exacerbate any symptoms you’re already dealing with. Because it can regulate bowel movements, it may offer a relief for pregnancy constipation. It also offers a natural energy boost without any caffeine.

Breastfeeding and Kombucha

Now, the jury is quite hung on whether or not you can nurse while kombucha’ing. Some, like Michaelis, have no downsides to report. Although she does warn that the effects you feel from the drink can pass along to your infant, like loose stools and extra energy. Other sources report that kombucha is contraindicated, the highest risk for nursing mothers. It gets an L5, a safety classification for medications and herbs taken during breastfeeding. The bottom line if you’re nursing? Talk to your doctor and together you can determine what’s best for you and your baby.

Cancer and Kombucha

Naturalists sing high praise for kombucha, suggesting it can help patients fight cancer. In the ancient areas in Asia and Russia where kombucha hails from, the people live in virtually cancer-free zones. Of course, Western medicine does not endorse kombucha for treatment at all. The American Cancer Society says there is no scientific evidence to support such claims. Memorial Sloan Kettering warns immunosuppressed and chemotherapy patients against drinking kombucha.

Recipe inspiration seems to strike more this season than any other. There’s a desire to dazzle and impress with each plate you serve as you celebrate with friends and family. Up your culinary game or simply change the health scape of your home-cooked menus when you use breast meats.

This underrated ingredient is lean, tender, and flavorful. The cut of meat is rich in protein, vitamins, and minerals. And the list hardly stops at just predictable chicken and turkey. Poultry breast options abound, each offering a unique flavor profile and opportunity to upgrade your “chicken-something” dinner rut.

“The less popular poultry types are often just as lean [as a holiday turkey], and good for the waistband, and even more flavorful than your standard bird. They offer a deeper, earthy flavor that goes very well with the traditional holiday sides, especially the cranberry sauce (from real berries, not the jellied can variety!),” explained Gina Nelson, chef and yoga expert with AcaciaTV.

We’re sharing a few of our favorite breast recipes, and her best preparation tips. Since breasts come in pairs, we’ve found two new, intriguing recipes for each of these poultry types.

QUAIL

White Wing Dove-Style Grilled Quail

Sauteed Quail Breast Pecan Bourbon Sauce

DOVE

Dove Enchiladas

Dove Ravioli with Tomato Basil Vinaigrette

DUCK

Seared Duck Breast with Cherries and Port Sauce

Five Spice Duck Breast with Blackberries

GOOSE

Wild Goose Breasts with Orange Glaze

Goose Breast with Apricots 

TURKEY

Duck Fat Turkey Breast with Green Onion Puree

Spicy Maple Turkey Breast

CHICKEN

Oven Baked Sriracha Chicken

Pinot Grigio Chicken with Honey Citrus Glaze 

5 TIPS FOR EXPERTLY COOKING YOUR BIRD

1. The cooking technique that offers the most consistent results is roasting in the oven. When properly executed, roasting produces a crispy golden brown exterior and a juicy tender interior.

2. Don't assume that you can cook a chicken breast the same way you would duck. Smaller birds roast at higher temperatures to produce crisp skins without overcooking the meat. Larger birds start at higher temperatures to brown the skin and finish at lower temperatures to produce even cooking.

3. Determining doneness is best done with a thermometer. Most poultry should be cooked to 165 degrees F. An exception includes duck, which is often best served medium rare.

4. Meat should be rested for approximately half of the total cooking time before being sliced. This allows the meat to redistribute the juices for tender bites throughout.

5. Don't be afraid to experiment with various types of poultry. Understanding their composition (fat content, dark meat versus white) is the key to producing a delicious product.

There’s so much to celebrate this time of year and for some, that’s best done with a pretty glass of something very sippable. Maybe you reached a weight loss goal this year, completed a certain number of marathons, or just made it through the year with your sanity still intact... all worthy of a boisterous, delicious cheers!

For calorie counters and sugar watchers, alcohol can be like playing with fire. A glass of wine may have 120 calories, a light beer around 105 calories, and a big frozen margarita can clear more than 600 calories! Tequila shots run 100 calories a piece, as does a simple glass of champagne. On a big party night, it can certainly all add up.

Some make it work with their plan and some are happy to forgo that indulgence for another. So we’ve rounded up some super festive cocktails and mocktails to help you close out this year and ring in the next without making any sacrifices and in the style you prefer.

BOOZY COCKTAILS

Dry Cucumber Cooler Cocktails

Blackberry & Basil Martini

Classic Moscow Mule

Ginger Beer Mojito

Sorbet Mimosas

TEMPTING MOCKTAILS

Pink Grapefruit “Margaritas”

Pink “Not” Champagne

Virgin Moscow Mule

Virgin Sangria

Festive Cranberry Fizz

WET BAR SHOPPING LIST

Want to play mixologist and create your own cocktails and mocktails on the fly? The key is a well-stocked bar. As you prepare to host your next party, be sure to put these items on your shopping list to serve light, refreshing drinks.

• Club soda, tonic water, or flavored waters like La Croix

• Ginger beer or ginger ale

• Orange, apple, tomato, or cranberry juice

• Fresh fruit and berries: apple, clementines, raspberries, blackberries, celery

• Fresh herbs: mint, rosemary, basil

• Lemons and limes

• Hot sauce

• Red and white wine

• Vodka, tequila, rum, whiskey, gin

Who says smoothies have a season? Well it’s not us, and it’s certainly not our blender.

Just because summer is over and the farmers market has closed up shop doesn’t mean there’s not plenty of produce to be enjoyed over the late fall and winter months. In fact, the bounty is just as beautiful, nutritious, and delicious as its fair-weathered harvest counterparts.

In October you’ve got pumpkins, apples, pears, papaya, and coconut. November brings carrots, bananas, beets, cranberries, and avocado. Then December delivers kale, tangerines, oranges, and dates. Tell me you can’t make a handful of exceptional smoothies with those ingredients?

Smoothies are an all-year, all-weather meal. We love ‘em because they’re quick and easy to make, completely filling and satisfying, and provide a hyper-shot of fruits and vegetables anytime of day. Especially at breakfast, smoothies make an exceptional meal for kicking off the day ahead.

12 Winter Weather Smoothies

Pumpkin Pie Protein Smoothie --  banana, pumpkin puree, maple syrup, cinnamon

Ginger Pear Smoothie -- pear, ginger, banana, cinnamon, flax

Papaya, Green Apple, Orange Smoothie -- papaya, green apple, orange, honey, vanilla

Toasted Coconut Smoothie -- coconut flakes and milk, banana, flax

Oaty Chocolate Hot Smoothie -- dark chocolate, almond milk, banana, oats, chia

Apple Pie Protein Smoothie -- apple, banana, dates, ginger, cloves, cinnamon

Banana Bread Smoothie -- oats, banana, cinnamon, almond milk

Paleo Cinnamon Roll Smoothie -- banana, apple, coconut milk, cinnamon, honey

Cranberry Avocado Orange Smoothie -- banana, avocado, cranberry, orange

Kale/Apple/Spinach/Beet/Strawberry -- ultimate fall goodness with some familiar smoothie base fruits

Fresh Cranberry Orange Smoothie -- almond milk, orange, cranberry, maple syrup

Pumpkin Cashew Butter Smoothie -- pumpkin puree, cashew butter, blueberries, banana, flax

What’s your favorite smoothie in the fall and winter?

MONDAY, OCTOBER 19TH, 2015

Everyone knows you should properly fuel before a workout to give your body the energy and nutrients it needs to perform whatever task you’re demanding of it. If we do remember to fuel we typically lean on protein bars, shakes, and other “manufactured” nutrition. Have you considered that there’s a sweeter, more natural option? 

Tart Cherry Juice

“The best way to accelerate muscle recovery after exercise is to prevent muscle damage from occurring during exercise. And one of the best ways to prevent muscle damage during exercise is to consume the right nutrients before exercise. Tart cherry juice does just that,” reported Matt Fitzgerald, author of 80-20 Running, at Competitor.com.

Tart cherry juice has become a darling of endurance athletes in recent years because its rich anti-inflammatories accelerate recovery, increase training capacity, boost performance, and decrease muscle pain. What runner, triathlete, cyclist wouldn’t want those benefits?

The foremost study on the subject, conducted by Dr. Glyn Howatson, exercise physiologist and Laboratory Director in the School of Psychology and Sports Sciences at Northumbria University, found that the phytochemicals, particularly the anthocyanins found in Montmorency cherries, offer the anti-informmatory and antioxidating properties that provide all of these key benefits. His research has found this to be more concentrated in the juice than in the whole cherry, offering exercisers a more effective recovery from strenuous physical activity.

Fitzgerald recommend drinking the tart cherry juice before an event, as it may get you to the finish line faster. As well, he suggests that its ability to aid recovery may make getting up the next morning more comfortable, too!

Beetroot Juice

Another unexpected source of super nutrition for athletes is beetroot juice, which has been noted to increase time trails.

“Cyclists who ingested half a liter of beetroot juice before a 2.5-mile or a 10-mile time trial were almost three-percent faster than when they rode unjuiced,” reported the New York Times.

That same study they covered found that the beetroot juice improved blood and oxygen flow to the muscles, which only serves to improve performance and recovery.

Chocolate Milk

The sweetest yet of the unexpected performance drinks is chocolate milk! That “dessert” beverage you’ve likely avoided indulging in for years is heralded as an optimal choice for athletes.

“It helps replenish the muscle tissue and actually gives you a shorter recovery time,” Ingrid Nelson told the Washington Post.

The milk creates “healthy” spikes in insulin that are used to move sugar into the muscle, where it turns into glycogen (energy storage). In turn, it also activates muscle protein repair and growth.

It’s not the chocolate or the cacao that’s doing this though, it’s the sugar, according to Rebecca Scritchfield, RD in the same Washington Post piece. Any flavored milk (vanilla, strawberry, etc.) is going to produce the same results. What you want to look for is a 4:1 ratio of carbohydrates to protein. The milk on its own just doesn’t have enough of the carbs (or sugar).

In research conducted at Indiana University, they found that the chocolate milk was a “super fuel for exhausted muscles,” and that it “performed as well as Gatorade and almost twice as well as another sports recovery drink, Endurox.”