As we approach this season of gratitude - and of course FOOD - we wanted to bring up the fact that we do not need to give up our health goals completely during this season and we also do not need to go without because we have health goals. This is a perfect time to consider the 80/20 way of eating, in which 80 percent is clean and 20 percent is more indulgent. Traditional holiday recipes can be improved to include more nutrients and less inflammatory ingredients. We encourage you to check out our most recent blog post and try out a new recipe or gather ideas on ways you can upgrade a traditional one.

GRAIN FREE STUFFING
Savory sage and sweet apples make this gluten-free stuffing recipe a delicious alternative to traditional bread-based side dishes. It’s a must-have at my family’s Thanksgiving table, along with roasted pastured turkey, whole berry cranberry sauce and healthy green bean casserole.

CORNBREAD STUFFING (gluten-free)
This paleo stuffing recipe is grain-free but full of traditional Thanksgiving stuffing holiday flavors. A gluten-free stuffing that's a paleo spin on traditional cornbread dressing.

SWEET POTATO STACKS
These make a fantastic fall side dish because the thinly sliced sweet potatoes coated in coconut oil cook up in just minutes!

MASHED POTATOES (Dairy-free)
A dairy-free version of your favorite Classic Mashed Potatoes, just like grandma used to make. It is the perfect side dish for dinner!!

WHOLE BERRY CRANBERRY SAUCE
Made with whole berries, fresh orange juice and sweetened with honey, this sweet and tart cranberry sauce recipe is so much better than the canned stuff you’ll find on store shelves.

ROASTED BROCCOLINI
This is a super simple side dish recipe to make crisp and tender oven roasted broccolini! Perfect for serving with any of your favorite dinners. The whole family is going to love this one!

GREEN BEAN CASSEROLE
This grain-free, dairy-free green bean casserole is an absolute must for your Thanksgiving table. And to be honest, this paleo green bean casserole tastes even better than the classic version! 

APPLE CRISP (gluten-free)
Apple crisp is a great alternative to apple pie if you're wanting a more simple recipe and something that can be easily made gluten-free. This recipe calls for a variety of different apples and if the topping is your favorite part, you can easily double that portion of the this recipe.

PUMPKIN CRUMBLE (gluten-free, dairy-free)
This Pumpkin Crumble has all the delicious flavors of pumpkin pie but it’s so much easier to make! A creamy pumpkin layer is topped with a crunchy toasty grain free crumble and baked until golden brown. Perfect for any holiday table and delicious with a dollop of whipped cream!

PUMPKIN PIE (grain-free)
Healthy Paleo Pumpkin Pie made with an almond flour crust and natural sugar! This simple pie is quick to make and will be the perfect healthy thanksgiving pie for your table!

Here are some general ideas on how to alter some of your traditional recipes...

Swap Refined Grains for Veggie Alternatives: Instead of pasta, rice, or bread, use veggie substitutes like zucchini noodles, cauliflower rice, or lettuce wraps. These options often increase fiber and nutrients.

Use Healthy Fats: Replace processed oils (like canola or vegetable oil) with healthier fats such as olive oil, avocado oil, or coconut oil, which provide beneficial fatty acids.

Choose Natural Sweeteners: Swap refined sugar for natural sweeteners like honey, maple syrup, or dates. These are less processed and still provide sweetness.

Opt for Nut Flours: Replace all-purpose flour with almond flour, coconut flour, or cassava flour. These grain-free alternatives are packed with nutrients, are gluten-free, and are not as likely to impact your blood sugar.

Add More Veggies: Boost the nutrient content of any recipe by adding extra veggies. Vegetables such as spinach, kale, and broccoli can easily be increased in recipes in abundance. They are easily incorporated into casseroles, soups, or sauces.

Prioritize Proteins: Choose pasture-raised, organic grass-fed, or wild seafood and meats.

Add fresh herbs & spices: Fresh herbs and spices can pack a punch of nutrients in a small serving and add more flavor.

Stress is a natural response to life's challenges, but chronic stress can take a toll on our well-being. Understanding the dynamics of stress is the first step toward reclaiming balance and vitality. Here are key insights to help you navigate the complexities of stress:

Recognizing the Signs of Stress

Stress manifests differently for everyone. It could be physical symptoms like headaches or digestive issues, emotional indicators like irritability or anxiety, excess hunger or food cravings, or behavioral changes such as disrupted sleep patterns. Take note of these signs as your body's way of signaling the need for attention.

The Impact on Your Health

Chronic stress has far-reaching effects on both mental and physical health. It can contribute to conditions like blood sugar dysregulation, heart disease, weakened immune function, and even impact your weight. Acknowledging this connection empowers you to take proactive steps toward better health.

Now that we understand the significance of managing stress let's explore practical and holistic approaches to foster a resilient and calm state of mind:

1. Mindful Breathing and Meditation: Incorporate simple mindfulness practices into your daily routine. Whether it's focused breathing exercises or a brief meditation session, these practices help calm the mind and reduce stress levels.

2. Exercise as Stress Relief: Aerobic physical activity is a powerful stress-buster. Engage in activities you enjoy, whether it's a brisk walk, a dance session, or a yoga class. Exercise releases endorphins, promoting a positive mood and reducing stress.

3. Prioritize Self-Care: Carve out time for self-care rituals that bring joy and relaxation. Whether it's reading a book, taking a soothing bath, or spending time in nature, self-care is an essential component of stress management.

4. Connect and Communicate: Share your thoughts and feelings with trusted friends or family. Building a support network provides an outlet for expression and strengthens your resilience in the face of stress. 

5. Adopt a gratitude and appreciation practice: Taking 3-5 minutes a day (or longer if you have time) to express 1-3 things you are grateful for and 1-3 things you appreciate about yourself can help stop a stress cycle and get your mind back into the parasympathetic "rest and digest" system.

Remember, stress management is a journey, not a destination. By embracing these practices, you're taking proactive steps toward a calmer and more balanced life. 

Wishing you a stress-free month and beyond!

As we get back into routine mode, we wanted to share a few quick and healthy breakfast recipes to start your day right. It's been beaten into us that breakfast is the most important meal of the day, here at the wellness academy, we consider breakfast your first meal of the day no matter what time of day that happens to be. Beginning your day with a protein-rich meal will help stabilize your blood sugar and have you starting your day strong.

Breakfast isn't just a meal; it's a vital source of energy that sets the tone for the entire day. A nourishing breakfast not only satisfies your hunger but also provides essential nutrients, enhances focus, and boosts metabolism. Let's explore some quick and healthy recipes to make your mornings a breeze:

Prepare a jar of overnight protein chia pudding the night before by combining full-fat coconut milk, protein powder, chia seeds, and an optional dash of honey. In the morning, top it with fresh berries for a delightful and nutritious start.

Spread mashed avocado on a seedy gluten-free toast and crown it with a perfectly poached egg, fried egg, or scrambled eggs, and add smoked salmon or a side of sausage. This savory combination is packed with protein, healthy fats, and fiber – a winning trio for a satisfying breakfast. A dash of Everything But the Bagel seasoning makes it even better.

Layer Greek yogurt (you can also mix in some protein powder for more protein), then add a layer of nuts, seeds, mixed berries, and a drizzle of honey for a tasty and protein-rich parfait. It's a quick, customizable option that caters to your taste buds and nutritional needs. You can make these ahead for ready-to-eat mason jars in the fridge.

Whisk up eggs and pour them into a hot skillet filled with leftover cooked protein (sausage, ground meat, etc.) and colorful veggies like bell peppers, spinach, and tomatoes. Simply scramble or fold it into a delicious omelet, and you've got a protein-packed breakfast that's ready in minutes.

Blend your favorite protein powder, berries, greens, and a splash of liquid (water, almond milk, or yogurt) to create a refreshing smoothie. Pour it into a bowl and top it with nuts, seeds, and coconut, for a satisfying and Instagram-worthy breakfast.


Simplify your mornings by doing some prep work the night before. Chop veggies or roast them ahead, prep fruits, portion out ingredients, or even prepare your smoothie ingredients in baggies, in advance. This way, you can assemble your breakfast quickly and efficiently, ensuring a stress-free start to your day.

Share Your Breakfast Creations!

We'd love to see what you’re making in the mornings! Post your breakfast photos in the comments or on Instagram and tag us @thewellnessacamygv. Let's inspire each other to make mornings a celebration of health and vitality!

Here's to a nourishing and energized start to your day!

Traveling abroad is an exciting adventure, but it can be challenging to maintain a healthy diet while exploring new destinations. Some of us can overthink this and create stress, others dive into junk food and have regrets. Here are some tips we use to eat healthy and feel our best while fueling our travels. We hope they are helpful for your adventures too.

First and most important, it takes some pre-planning for success. Starting with the flights, as we all know airplane food is gross, but also rarely offered anymore or only snacks carrying high prices and no nutrition. For flights overseas, it is important to check the customs of the country you are entering, for example, Iceland does not allow any meat or dairy (beef sticks, smoked salmon, and cheeses were out). Pack nuts, dried meats, hardboiled eggs, celery, carrots, apples, a few protein bars (low sugar and minimal ingredients preferred), shaker cups and protein powder, etc. to keep you going throughout the flight. Also, don’t forget your water vessel to fill up, hydration is crucial, especially when you’re in flight.

Now for the actual trip, once you’ve arrived things can be very foreign depending on where the adventure has taken you. Again tip number one, PLAN AHEAD.

Research Local Cuisine: Before you leave, look up the local cuisine of your destination. Identify traditional foods as well as what is seasonally available. You can find healthy dishes with local ingredients that you can incorporate into your diet. You can always make a list of restaurants that are rated highly and serve local fare. Europe is especially better about this than we are here in America… Read reviews and you will find where the delicious food lives.

Pack Snacks: Bring along those healthy snacks you packed for the flights to help you in a pinch. Also, a stop at the local markets can help you restock fresh veggies to have with you or purchase items that were not able to come through customs. These are great for long travel days and can help you avoid convenience food options.

Stay Hydrated: Boring, we know but critical. Carry a reusable water bottle. Drinking plenty of water keeps you hydrated and helps you avoid cravings and sugar beverages.

While traveling food costs may add up quickly, especially when you are trying to eat local and fresh. One tip that we incorporate is to buy food at the local market for breakfast and lunch, then eat dinner out at a 4/5 star place. This stretches the food budget, allows us to spend more time exploring, and enjoy a lovely meal at the end of the day. You can also opt for Bed and Breakfast lodging to get breakfasts included with traditional local fare (you meet great people from all over the world this way - bonus!). In many countries, there are also accommodations that include kitchen facilities. This allows you to prepare your own meals and control the ingredients you use.

When you do head to the restaurants, there are a few things that can make your choices on the healthier side. First, do not be afraid to ask for what you’d like, “Could I get more vegetables?” If you are feeling adventurous, we recommend you try out local foods that are new to you. While in Iceland, Erin tried fish that were local (Arctic Charr), spiced dried lamb slices, traditional Icelandic fish soup, black charcoal sourdough pizza, Skyer (their yogurt), and enjoyed several Icelandic lamb dishes (different than the lamb here). She also saw many options that were local such as whale or reindeer burgers, fermented shark, and horse tenderloin. The veggies in Iceland were slim and those grown locally were done so in geothermal greenhouses and provided broccolini, carrots, cabbage, and some lettuce varieties. 

Remember to be flexible. While it’s important to eat healthily, allow yourself to enjoy local treats in moderation. Experience local cuisine while enjoying the company you are with (sometimes the company and laughter are the healthy part of the meal).

Eating healthy while traveling doesn’t have to be difficult. By planning ahead, making smart choices at restaurants, shopping at local markets, and staying mindful of your portions, you can maintain a balanced diet and feel great during your travels. Enjoy the culinary adventure that comes with exploring new places, and remember that balance is key to a healthy travel experience. Safe travels and happy eating!

As nutritionists, we always emphasize the importance of incorporating a variety of colorful vegetables into your diet. We often speak of seasonal produce options and obtaining diversity for maximum nutrient availability. While this time of year is splendid for so many vegetables and fruits, we may long for a vine-ripened tomato or sweet blueberries during the chillier months. While we encourage seasonal eating, there’s always the option of preserving your harvest when foods are abundant or if you happen upon a bag of ripe tomatoes or a plethora of zucchini. It is not uncommon to have options from farmers' markets that make grabbing a larger amount more cost-effective. Preserving these foods at their peak is not only great for us later when we want to enjoy the flavor but also preserves the nutritional value of the seasonal food. 

Preserving food does take some time, but we promise you’ll be grateful later! There are several techniques to save your abundance for the future, and we will share how to best preserve the more common seasonal items.

The most common and easiest is to freeze fruits and veggies. Freezing is a straightforward method that retains much of the food's nutritional value. All you need to do is wash, slice, and freeze. You can place them on a baking sheet to flash freeze, then pop them into baggies for longer-term storage. This does take up freezer space, obviously, but it is convenient and fast.

Pro tip: If you freeze tomatoes in the summer, you can make a pot of sauce in the winter when you actually enjoy the heat coming from the stove!

Dehydration or drying foods is another option, and if you have a dehydrator, it is similar in preparation to freezing. The waiting is the majority of the time taken to dehydrate foods, and the more moist an item, the longer it takes. Dehydration concentrates the flavors of the food and removes the water content. You can simply eat dried (apple and kale chips) or re-hydrate (zucchini in a soup). Dehydration condenses foods and makes them pantry-stable. It is critical that the moisture is removed so no bacteria grows. We suggest researching times and temperatures for various foods you wish to dry. You can also use your oven on a low setting or air-dry some items.

Canning is a more involved process but significantly extends the shelf life of many foods. You can make salsas, pickles, and relishes. Canning safety and processes vary depending on the food, so always follow safe canning practices to ensure the longevity and safety of your preserved goods.

By preserving produce, you reduce food waste and ensure you have nutritious produce to add to your meals year-round. 

Here are a few commonly preserved summer vegetables and fruits to try out. 

• Tomatoes- Can be canned, dried, or frozen.
  
• Peppers- Suitable for freezing, drying, or pickling
• Cucumbers- Great for pickling, can be frozen for future smoothies
• Zucchini- Can be frozen, dehydrated, or pickled.
• Green Beans- Ideal for canning or freezing.
• Berries (Strawberries, Blueberries, Raspberries)- Can be frozen, dehydrated, or made into jams.
• Peaches- Suitable for canning or freezing
• Herbs (Basil, Mint, Parsley)- Can be dried or frozen in ice cube trays for ease of future use.
  

Preserving these fruits and vegetables allows you to enjoy their flavors and nutritional benefits year-round. We hope you preserve your bounty and soak up the nutrients from this season well into the next.