Taking the Hell Outa the Hellthy Holidays (No Matter How Much Your Aunt Guilts You to Eat All Her Pie !)

PLANT-

PARTYTHROUGH THE HOLIDAYS YOUR HO-HO-HOW TO GUIDE FOR TAKING THE HELL OUTA THE HELLTHY HOLIDAYS (NO MATTER HOW MUCH YOUR AUNT GUILTS YOU TO EAT ALL HER PIE !)

PARTYINMYPLANTS.COM »» @PARTYINMYPLANTS CONTENTS

Your Healthy Holiday Mindset 6

Hell-Free Holiday Travel 11

Prescription Plants 20

Your General Holiday PLANt-Party PLAN 25

PLANt-Party Food 35

TROUBLESHOOTING 39 OLI-[DAY]-MOLY! HE HOLIDAYS ARE HUUURE. The 3ish-month period of time that involves hype and letdown, excitement and Tstress, healthy and unhealthy food (and lots of it!), family Hand friends, gifts and lighter wallets.... t’s pretty nuts that the big holidays: Thanksgiving, Christmas, Hanukkah and New Years are literally just 4 DAYS out of the year (except for Hanukkah - I Iknow - go with it), yet their effects (and dominance over our lives) go on for nearly three MONTHS! (How does that make ANY sense?!)It doesn’t (make any sense, that is), but it DOES bring a certain level of cheer to the year, huh? Though what good is cheer if you’re feeling too sluggish to be cheerful? And what good is jolly catchy Christmas music if you’re too stressed to bop along? Or cute new holiday clothes if you’ve gained so much weight at your office’s cookie swap to fit into them?! Well, my festive friend, the answer is (and always will be) PLANTS! Eating plants gives you the energy to wrap all the presents (and then clean up all the wrapping paper), eating plants gives you the bod to fit into your sexy velvet pants, eat plants gives you the stamina to attend all the parties and the mental clarity to pick the PERFECT presents for secret Santa. Basically, eating more PLANTS’ll make the holidays more man- ageable (and more fun). UT, you can’t have a PLANt party without a PLAN. Just like you can’t have a PUMPKIN pie without a PUMPKIN. Or a UGLY Christmas BSWEATER party without an UGLY SWEATER. Ok, you get it. You need a PLAN in order to easily party in your PLANts. And this here guide is your plan, stan. So let’s dive head first into this healthy-holiday-saving advice the way Monica dove head first into a Thanksgiving turkey in FRIENDS…(sunglasses are optional). KEEP ME IN THE LOOP! I WANT TO KNOW ALL YOUR DEETS.

PARTYINMYPLANTS.COM »» @PARTYINMYPLANTS [email protected] © 5 YOUR HEALTHY HOLIDAY MINDSET. THE BIGGEST ISSUES WITH THE HOLIDAYS ARE UNDOUBTEDLY EATING AND EVERYTHING THAT SURROUNDS IT: PRESSURE TO EAT TOO MUCH, GUILT AROUND EATING SOMETHING NAUGHTY, FEAR ABOUT HURTING OTHERS’ FEELINGS WHEN TURNING DOWN SOMETHING NAUGHTY, SELF-ANGER THAT YOU CAN’T SEEM TO RESIST ALL THE THEMED-GOODIES AND I’M SURE THERE ARE MANY MORE NEGATIVE EMOTIONS I’M FORGETTING. he only solution is to start talking to yourself. Not out loud like your crazy Uncle Mike, but in your head, like your wise Grandpa Joe. This holiday season, you need to become best friends with yourself. Your Tmind and your body need to be on 100% the same page. This holiday season, your body can’t be grabbing sugar cookies and gingerbread men left and right while your mind just goes along for the unhealthy sugar-filled ride, ok? This holiday season, the same way you consult with your mirror and/or girlfriend before wearing this or that holiday dress, you’re going to consult with your mind before grabbing this or that edible whatever. HERE’S WHAT YOU’RE GONNA SAY TO YOURSELF THIS HOLIDAY SEASON:

(ON THE NEXT PAGE)

Look back on your life and your health journey. Food makes you feel stuff. Good stuff, bad stuff, Think about all the burpees, the lunges the laps energetic stuff, lethargic stuff...food has an around the track. Feel the sweat pouring off of immediate impact on how you feel in this here you as you held plank just a little bit longer, trying moment. SO, you have to ask yourself: “Does this to bring your body into perfect form. Flash back food match how I want to feel?” You know that a to all the times you chose salad over fries, asked pumpkin cheesecake ain’t gonna make you feel for “no cheese, please” or passed on desserts, all great. You know that an extra helping of Brussels so you could feel your absolute best. Remember instead of stuffing is going to make you feel bet- how hard you’ve worked to feel and look exactly ter than the other way around. Think about your as you do now in your hot holiday number. Now, ghost of Christmas present (aka yourself in this is it REALLY WORTH taking steps backwards to moment, right now). Think about how you want stuff some food that’ll taste good for 30 seconds? your present self to feel. Is 30 second of taste- Or to eat something that’ll help you fit in with your bud pleasure WORTH feeling the way that food’ll colleagues, or make your friends drool of envy make you feel? Asking yourself this question on IG? Maybe it is worth it - that’s up to you. But before reaching for that third portion of stuffing, perhaps it’s not. Perhaps you don’t want to dis- your twelfth cup of eggnog or that handful of honor the ghost of your past that busted its BUTT Hanukkah gelt (unless you just got a gimmel!!) to get you to where you are now. Perhaps you will prove time and again to be tremendously don’t want all that self-discipline that the ghost of helpful when making the wisest decision for your your past practiced day after day after day to go body. If you really break it down, that additional in vain. Think about it…. few bites of stuffing would be 30 seconds of pal- atable pleasure, but will leave you feeling yucky. perhaps you don’t wanna dishonor the ghost from your past who busted its BUTT to get you to where you are now.

The second bite, if you choose to take it, is your 3.) THE GHOST OF CHRISTMAS middle bite, which will allow you to enjoy a lit- YOUR FUTURE: tle bit more if its taste or texture guilt free. Why guilt free? Because you’ve already indulged and Just like food makes you feel stuff RIGHT NOW, have decided that it was worth it (so this isn’t your food also has longer-term effects on you and nervous bite) AND you potentially have one more your bod. So remember your big picture WHY - bite left after this (so this isn’t your final “aww it’s your EMOTIONAL REASONS to eat well. You’re over” bite). celebrating the holidays, right? If you’re with your significant other (and/or their family) you want Finally, if you absolutely can’t stop after bite num- to look your best, right? If you’re with your fam- ber 2, go in for the 3rd. This is your “I’m stopping ily, you want to act your best, right? Hell, even if before I binge, bite.” You’ve now had three bites, you’re alone watching Home Alone at home, you which is more than enough to enjoy the taste and STILL want to feel your best, right?! texture, but not so much that you should feel ter- ribly guilty. Now move on with your life and enjoy So, do you really want to put crap in your body? the moment. Stuff that’ll make your velvet holiday pants, your New Years lingerie, making these famous pumpkin cookies that much harder? When you give THINK ABOUT THE “DOUBLE NO yourself consistent emotional reasons to eat for your health and then pull up those reasons REGRETS”: in moments of temptation, your big picture can 1 - Not regretting skipping a bite. easily inspire you to push aside the cheesecake. 2- Not regretting over indulging.

Your goal is to find a happy medium between the PRACTICE THE 3-BITE RULE: two. Think about whether eating or restricting something will cause you to feel regret, either a When indulging in something that’s usually on regret of eating it or a regret of skipping it. The your “do-not-eat” list, (like that gingerbread mar- ideal is to be neutral, but if you feel that you will tini or that pumpkin pie) have 3, and 3 AT MOST regret, then it’s a sign you should or shouldn’t eat bites of it. the food of choice.

The first bitewill be be your special taste of it, from there you gauge whether or not one taste was enough.

REMIND YOURSELF THAT THERE’S REMEMBER THAT WHEN YOU PROBABLY ANOTHER HOLIDAY CHOOSE MORE LIVING FOODS, PARTY TOMORROW… THEY MAKE YOU FEEL MORE

If there was one holiday party a year, I’d say ALIVE. “hell yeah! Go buck wild, my friend!” But there’s never one holiday party a year. Hell, there’s not Raw, living plants (fruits, veggies, nuts and seeds) usually just one holiday party per HOLIDAY! So have all their nutrients in tact. Because they hav- you MUST keep that in mind when making your en’t been heated, they even come with some of holiday season food choices. Is it REALLY wise their own naturally occurring digestive enzymes, to order the apple pie dessert on a random Tues- which help our bodies break down and absorb day night at a restaurant just because it’s on the their nutrients with hardly any effort. The less menu? Is that gingerbread latte TRULY necessary energy our bodies spend digesting, the more just days before your office holiday party? Do you energy we have for wrapping presents, doing really need PUMPKIN PROTEIN PANCAKES just dishes or kissing under the mistletoe. days before the big Thanksgiving pumpkin pie- athon? (Well, actually YEAH YOU DO!!! If you’re making MY PUMPKIN PROTEIN PANCAKES REC- TEST OUT TOUGH LOVE. IPE!) But that’s a different story. The other things, you DON’T NEED just because Starbucks has Some people respond well to tough love. So made their cups festive, or CVS is pushing their if you’re one of those people, just stop. It’s not M&M’s in adorable Christmas colors. Remember worth it. It’s never worth it. Your health is worth it. that there’s always another holiday celebration Your health is always worth it. And your happiness just around the corner and try to budget your is worth it. Feeling good 24/7 is worth it. Living food indulgences instead of maxing out every long is worth it. Having energy is worth it. Drop holiday-themed treat that catches your eye. the sugary, fatty eggnog (unless you’re using this recipe), grab some ginger tea and move on. NOW.

So if you’re putting out energy of “OMG I’M SO THE PSYCH UP ~ NERVOUS SLASH EXCITED SLASH NERVOUS SLASH OMG OMG IS THIS VALENTINE’S DATE If I had a Christmas light for every time I let REALLY GOING TO BE AS EPIC AS I IMAGINE!?!” myself succumb to my own expectations, I’d the Universe takes that as, “woah, you need to have, well, a long string of Christmas lights! calm down and let me do my thing. I can’t deliver Whether it was for secret santa, my Friendsgiving on this excitement/fear-filled cocktail you’re party, New Years Eve or the holiday gift from my mixing.” And so the Universe doesn’t fulfill your boyfriend, I used to be the queen of psyching expectations. And your evening is a let-down and myself up. I’d flood my belly with butterflies and you feel sad (and maybe even angry). let myself imagine the best case, absolutely “per- HOWEVER, if you’re putting out the energy of, fect” scenario. “ok, I’m enjoying putting on this sexy dress, I’m sure tonight will be a good time.” The Universe Game time would come – be it the gifts, parties, can take that as “Ok, you seem calm. You want a romance, etc. – and I would be disappointed. Let nice date? I’ll give you that. I’ll give you the nicest down. Totally crushed. Stomach sinking, holding date possible. Mistletoe will follow you around. back tears kind of crushed. And it would happen ” And the Universe will give you a date beyond every. single. time. Eventually, after let’s say 20 your wildest dreams. WHY? Because you didn’t years of this displeasing pattern, I said “ENOUGH HAVE WILDEST DREAMS. AND, because you IS ENOUGH!” and I declared, “NO MORE EXPEC- didn’t DEMAND it, because you didn’t STRESS IT TATIONS.” OUT, and because you TRUSTED that the date would be good even without your nervous but- THE SOLUTION~ terflies and mental planning.

There’s a little bit of metaphysics to my whole WHAT YOU CAN DO ~ “NO MORE EXPECTATIONS” extravaganza. This works like a charm, every single time. Put Without going too looney-tunes on you, I’ll sum it that trust out there. Let go. Enjoy your holiday up with this: the Universe listens to our thoughts. season. (This is not to say the gift he buys you That’s a fact. (Well, the Universe doesn’t listen might not fit, the party you pick throw might like in an eavesdropping way, more in a “hi, I’m kinda suck or the holiday makeup trick you tried picking up on your energy” kinda way.) might epically fail, but it is to say that if you have glitches like those, you’ll still find a way to enjoy it.)

© 10 HELL-FREE HOLIDAY TRAVEL. DURING THE HOLIDAY SEASON, BIG CELEBRATORY GATHERINGS AREN’T THE ONLY FOOD ISSUES THAT CAN THROW YOU OFF TRACK... GOING OFF TRACK (IE. TRAVELING) CAN THROW YOU FOR A CURVE JUST AS EASILY. SO, YOU’VE GOTTA BE 10000% PREPARED TO TAKE CONTROL OF YOUR HOLIDAY TRAVELS, SO THEY DON’T TAKE CONTROL OF YOU. AND BELIEVE IT OR NOT, STAYING HEALTHY WHILE TRAVELING IS A DO-ABLE THING. (EVEN IF, SADLY, TRAVELING IN SANTA’S SLEIGH ISN’T A DO-ABLE THING.) #1: PACK

(Check ot the essential packing list on the next page) #2: MAP

Map out the grocery stores/produce markets in the neighborhood in which you’ll be staying ahead of time. Make a plan for where you’ll be able to buy the fruits, veggies and other stuff you’ll need. #3: ASK FOR YELP

“Yelp” (the app you can download onto your phone) is my best friend when it comes to traveling. The key is to get super creative with what you search for. Of course you can go with the obvious “vegetarian” or “vegan” or even “healthy restaurant” but to get the best results, you ought to search for a specific food like “smoothie” or “veggie burger” or “great salad.” Those kind of search terms will most likely pull up peoples’ reviews and give you the inside scoop into where to find the healthist grub nearby!

PACKETS OF THESE FOODS: THESE SUPPLEMENTS/HERBS: coconut water packets (for keeping you magnesium (in the form of natural calm dehydated) - my fav) (for helping you poop regularly and sleep sounder) chia seed packets (for keeping your belly feeling good, not-bloated and your bowels kava kava or rescue remedy (for keeping regular) your belly feeling good, not-bloated and your bowels regular) greens powder packets (so you can enjoy a makeshift green juice while on the go) astragalus (to help boost your immunity while you’re sleeping, eating and being in protein powder packets (as a last-resort environments different from your norm) meal in a pinch. When you can’t find a healthy source of protein on the fly.) THESE TOOLS: stevia (so you can sweeten all your stuff in the healthiest/calorie-free-ist way possi- a shaker cup (for turning all the packets ble). you brought into healthy beverages) bars! (these, these and these are my fav!!) a refillable water bottle (for drinking out of 24/7 to say hydrated 24/7) tea bags! (yerba mate/green tea for energy , ginger for digestion and “sleepy tupperware (for “stealing” extra plants time”/chamomille for relaxation and sleep) from any buffet you find) dried ginger! (my secret digestion-weapon. Plus they taste amazing, too!) [MAYBE]THESE BONUSES: ACV (for making the best belly and pink/sea salt (you can pack this in a zip- body-balancing bevy) pack in an old plas- loc baggie or old medicine bottle) (all salt tic water bottle so you can make your ACV ain’t created equal so you wanna be able drink on the go. to sprinkle your HEALTHY salt with you on the go) cinnamon (also for your ACV drink!)

TIPS FOR AIRPLANE TRAVEL: HERE’S WHAT TO PACK FOR THE FLIGHT: Airplane travel can seem to be just one of those »»a water bottle: keep refilling it everywhere! situations where you “give up.” Just say “screw (Water fountains, flight attendants, restaurants it, I’m gonna get dehydrated, hungry, gassy and can refill them.) I MEAN IT. YOU HAVE TO BRING gross when flying, no matter what. A WATER BOTTLE (This one is my fav!) > BONUS TIP! try to get an aisle seat - WRONG ’TUDE, DUDE! that way you can pee (and you will pee if you’re drinking enough) all you want with- When done right, (right = using the info I’m about out disturbing your neighbors (or without to share), airplane traveling can be smooth sail- wearing a diaper). ing … I mean smooth flying. »»apples: the perfect travel snack because they Before I list some suggestions, I want you to keep stay fresh without being refrigerated, they don’t this in mind: the key with airplane travel is to focus smell when you eat them and they are very diffi- on PROTEIN. Why? Because it’ll fill you up!!! (And cult to bruise (unless you like beat it up). keep you full.) »»salty snacks: baked chips, light popcorn, roasted chickpeas, kale chips, raw or roasted nuts (unsalted)…so you can enjoy your own salty snacks while everyone else eat roasted airplane peanuts. (This isn’t required, but if you’re the type to be tempted by airplane peanuts, BRING BET- TER OPTIONS.)

»»sweet snacks: a great option is to spread peanut butter and [organic, sugar-free] jelly on eze- kial sprouted (or gluten free) bread, sprinkle chia seeds into the jelly to add hydration, and then wrap it in tin foil to protect it (just pray you don’t have a nut-free flight due to some stupid allergic person.) Protein pancakes (packed in ziploc bag or tupperware) are also a great travel snack. You can even smear some nut butter on top for a little extra protein. (Also, bake them with a little extra maple syrup so you don’t need to drizzle any on

»»top). You can also buy protein or granola bars, dried fruit, or packets of almond/peanut butter in WHAT ABOUT LAYOVERS? WHAT the store (and then spread on an apple). THE HECK CAN I EAT IN AN AIR- »»berries in tupperware: great for a morning PORT? flight. Don’t bring them if you’re going to eat them 3+ hours after packing them. Not gonna lie - there’s a lot of airport food you »»celery and carrots in tupperware: great but wanna avoid. However, you [hopefully] won’t you also don’t want to be eat them more than 3-4 need to eat THAT much airport food on one trip. hours after packing them. But when you have a multiple hour layover and you need a meal, your best bets are to refer to »»quinoa salad with greens and beans: a great, the “fast food options section” since most airport high-protein snack that can take the place of a food = fast food. gross airplane meal.

»»chia pudding: great in tupperware, but try to keep it in a cooler/lunch box

»»a PIMP-approved meal that you bought in the airport: which are really just any of the approved “fast food” meals found on page 16 > NOTE: it’s totally possible to bring a little insulated lunch box with an icepack or two. If you do this, you can bring more perishable items. This is great for a very long flight. You can probably use the tiny freezer part of your mini-fridge to re-freeze your ice packs for your trip home. WHAT ABOUT TRAINS?

You’re probably not going to be on a train for too long, which means that you’re not going to need as much food you would on a plane or even in a car! This is good news because traveling by train is hassle enough. So, just bring what you can carry, no coolers. I like to bring one bag of a snack (or a bar) and one healthy beverage (like a green juice, coconut water or pre-made smoothie). Oh! And water, OF COURSE.

Car trips are significantly easier because you usually don’t have to limit the amount of stuff you bring. (Unless your companion are jerks and/or there’s limited space in the vehicle.) But either way, here are some great food ideas for a car trip:

FOODS TO PACK IN A COOLER: »»carrot sticks and celery or peanut butter »»any fruit you love (berries, bananas, apples, FOODS THAT DON’T NEED TO BE IN A grapes, cut-up melons, etc.) COOLER: »»salads »»perfectly portable trail mix cookies!! »»pre-made smoothies in a reused water or juice »»packets of almond butter (to spread on an bottle apple) »»veggie sushi »»oatmeal (already made) with nuts and fruit »»a plant-based wrap or sandwich (preferably »»roasted chickpeas gluten-free) »»chips and hummus »»chia pudding, quinoa porridge or overnight oats »»baked protein goods like these protein muffins

I love to pop into Whole Foods right before getting in the car and load up on everything plant-y + portable from their buffet!

© 15 HELL-FREE HOLIDAY TRAVEL. WHAT ABOUT REST STOPS? I KNOW THEY’RE GROSS, BUT IS THERE Most of this food is CRAP. ANYTHING I CAN GRAB IN AN (Chemicals, Refined,A rtificial + EMERGENCY SITUATION? Processed.) You said it yourself (ok, I wrote the words FAST FOOD: but you thought it, didn’t you?): rest stops are This is really your last resort because gross. However, in an emergency, “I’m- gonna-eat-the-steering-wheel-if-I-don’t- this food is as processed as processed get-food” situation, here’s the deal: gets. It’s hardly even FOOD. AT A BAGEL/BREAKFAST PLACE: OK REST STOP SNACK BUYS: »»As grainy of a bagel or gluten-free toast that »»fruit! all fruit! fresh and dried (in moderation on they offer, SCOOPED OUT (if it’s a bagel) the dried) with peanut butter and fruit if they have it (ber- »»unsalted nuts ries, apple or banana) or tofu cream cheese if they have it (a kosher deli would have that) »»baked chips/popcorn (lightly salted - NO BUT- »»A multi-grain bagel topped with egg whites (if TER!) you eat eggs) and veggies NO CREAM CHEESE »»water!! or BUTTER »»Fruit salad »»granola or a bar (with the least amount of sugar you can find) AT QUIZNOS/SUBWAY/SANDWICH SHOP: »»Gluten-free/whole wheat/multi-grain wrap with ALL the veggies + hummus + avocado + mustard House salad (or any other salad that is veggie »»A salad? If they have... AT MEXICAN LIKE CHIPOTLE/Q’DOBA - »»brown rice bowl with veggies, guacamole, beans (make sure they aren’t cooked in lard or butter), lettuce, salsa, tofu (if that have and if you like) »»Corn tacos (on a SOFT corn shell, not crunchy - crunchy is fried) with mushrooms, veggies and guacamole.

#1: PUT ON YOUR OWN GAS MASK #2: BRING CONDIMENTS.

FIRST. When you’re spending a day/weekend/week/ month?! at someone else’s house, you don’t want Much like on airplanes when they tell all the to just take over their kitchen and dictate all the mamas to, in case of emergency, put their own meals. But, you CAN take over your OWN plates, gas masks on first before helping their child, bowls and mugs by bringing your own “condi- you’ve gotta take care of yourself first when ments” to improve the health quality of the food you’re a houseguest. Just going with their flow being served to you. can mess up your flow (and your sanity and For example: digestion and ability to fit into the only pair of jeans you packed) with can then make you an unpleasant, ungrateful, unhappy houseguest. So, BRING STEVIA TO ADD TO OATMEAL, arm yourself with some self-preservation tactics: CEREAL, TEA, COFFEE, COCKTAILS, ETC. BRING CHILL PILLS (LITERALLY): BRING CINNAMON TO ALSO ADD TO OAT- Pack the supplement called Kava Kava or Rescue MEAL AND CEREAL, AS WELL AS PEANUT BUTTER Remedy to use at those moments where your host family’s feuding about closing windows, ON TOAST, CUT UP APPLES, SMOOTHIES (IF music selection or the day’s activities start stress- POSSIBLE) ing you the hell out!

EXERCISE THE BEST YOU CAN. BRING HUMMUS TO ADD TO SANDWICHES,

Exercise is FANTASTIC for de-stressing and TO USE AS A DIP INSTEAD OF RANCH re-energizing, plus, it’s an awesome excuse for getting some major “ME” time. Bring a yoga mat, some favorite workout DVD’s and find a quiet BRING PROTEIN POWDERS TO MAKE space to sweat in peace. OR, just bring some sneakers, grab your headphones and go for a run THESE TOTALLY AWESOME, FILLING PANCAKES to literally escape to regain some internal balance, if need be.

#3: PREPARE TO SHARE EVERY- #5: IF POSSIBLE, BRING GROCER- THING. IES.

It’s a lot less rude for you to take over their If you’re driving to your host’s home, bring a kitchen if you are making food for THEM! So, cooler and fill it with groceries! Why? Because A.) when you want to make anything – a pasta salad, who knows if there’s going to be a Whole Foods, a breakfast oatmeal, a smoothie – DOUBLE your Farmers Market or health food store anywhere recipe. That way you can offer them tastes of near your destination, B.) You don’t wanna be in everything which is a win-win-win: you’ll come that awkward position of asking your host to take off as polite and generous, their lives can be you to buy groceries, or worse – ask them to changed if they fall in love with some healthy buy YOU groceries. C.) If you present it like “hey, food AND if they reject, you have some awesome there are ours to share” they’ll love you forever. healthy leftovers for yourself. D.) You never want to pur yourself in the position of having food FOMO because you can’t eat their #4: LOOSEN YOUR LINES A LITTLE. unhealthy options! So, some examples: »»veggie burgers (this is my favorite kind) Listen, if you’re a houseguest, chances are that means you’re on vacation, right? Well, YOU’RE »»almond milk and almond milk yogurt ON VACATION! So chill out: If you normally avoid »»cans of beans (black beans and chickpeas – gluten but you’re at a sandwich shop with only for making salads or adding to salads) gluten options, just get the damn flour tortilla wrap. If you’re relaxing at home and everyone »»sprouted tortillas (for sandwiches) starts eating 65% cocoa chocolate but you usually only eat 95% cacao raw organic chocolate, »»granola (this is my favorite non-homemade have a bite of their 65%! No need to go crazy and kind) throw all your healthy habits away, but chilling »»oatmeal (this kind is always a big hit) out a little and allowing yourself to enjoy the moment (and not piss off your hosts by being »»ripe bananas (to freeze for smoothies upon my needy and demanding) will make your vacation arrival) SO much more enjoyable for everyone involved. »»protein powders

»»stevia

Sharing is caring! (And also how »»almond butter you get to eat your own healthy »»fruit food without coming off as a jerk.) »»chocolate (a dark, healthier kind!)

»»coconut water or kombucha

I mean, let’s be real. Having a blender with you takes away all stress of “omg how will I get my kale on vacation?” or “what will I have for breakfast while they’re all eating eggs and sausage?” or “what do I do if my tummy gets upset and I just want something easy to digest as a snack?” You can’t count on your hosts having a blender (unless you’re like me and you bought your boyfriend’s family one for Hanukkah and remind him to remind them to bring it on every vacation). So bring your own. My beloved NutriBul- letis so easily travel-able it’s not even funny.

(An alternative? Bring a shaker cup. Here are amazingly healthy things you can do with it: - SHAKING UP A GREEN JUICE »»greens powder + coconut water (or water water) + stevia (if you like it sweet) = a green juice! - SHAKING UP A PROTEIN-RICH MINI-MEAL/FILLING SNACK »»plant-based protein powder + almond/soy milk or water = a mean protein shake/meal replacer/ long-lasting snack/weight-helper-to-loser - SHAKING UP THIS FAT-BURNING, ENERGIZING, DETOXING DRINK: »»2 tbsp apple cider vinegar + 10 oz water + splash of stevia + 1/2 tsp cinnamon = a gut-boosting, detoxing, metabolism-revving, feel-good drink - SHAKING UP A CHIA PUDDING »»2 tbsp chia seeds + 1/2 cup almond milk + cinnamon + stevia = a super filling snack that you can eat right out of the cup. (Gotta let it sit for a few minutes after shaking, though.) - SHAKING UP AN ENERGIZING DRINK »»1 tsp matcha powder + stevia + coconut water = a brain-boosting, energy-giving drink of champions - SHAKING UP A HEALTHY COCKTAIL »»booze + kombucha or coconut water + ice = a much healthier cocktail

KAVA KAVA L-THEANINE

Kava kava (no that’s not a typo) is an awesome L-Theanine in amino acid that chills you the heck herb that grows in the South Pacific islands (like out but WITHOUT SLOWING YOU DOWN. So Bali, baby!). The root of the kava plant is used when you’re feeling like things in your mind (and medicinally to help with insomnia and anxiety, as in your surroundings) are a little cray-cray, L-The- it has a very sedating effect! (In the islands, they anine can help you, ahhhh, breathe a little. And actually drink kava kava socially to get a “buzz” - stop spinning or worrying or anxiety-ing a litte. much like we use alcohol here.) BUT, not stop being able to do your work, make your stuffing or wrap your presents because I pop a kava kava supplement (which you can find while the stress gets lifted you’re left feeling an at your health food stores or here on amazon!) if energized, focused calm, if you can believe that. I’m in a super stressful situation - like helplessly Which you should because it’s true! stuck in traffic on a loud bus or panicking over some personal problem or feeling insanely nervous about something to the point that I’m jittery MY FAV “OMG I’M GETTING SICK! I (like before I used to perform stand up!). It really helps wonderfully to take that edge off. It’s LIT- CAN’T GET SICK!” SUPP: ERALLY a chill pill. RESCUE REMEDY WELLNESS FORMULA Like Kava, Rescue Remedy is a wildly natural stress-relieving product. It’s basically a tincture When you need to get WELL fast - this Wellness made of flowers! Happy flowers! Flowers that Formula should be your go-to (plus some of the work to naturally dissolve your stress, tension and belly-boosters on the next page.) worries. This supplement is loaded with each and every herb, vitamin, mineral and positive affirmation Sound too good to be true? Yeah, it may sound that’s been proven to boost immunity. like it, but it’s not. It works. Like for real. It’s not as sedating as kava kava (see above), it’s more like a great take-the-edge-off-er.

And get this - probiotics also help boost our DIGESTIVE ENZYMES immunity! (Which can get effed up during the holiday craziness.) 60% of our immune system All digestive enzymes do is literally provide your LIVES in our gut! Which means that strengthen- body with extra enzymes to help it more quickly ing our gut can also help us strengthen our ability and efficiently digest! (Oh, and all they are is a to ward off sickness. 2 birds, 1 supplement. collection of natural herbs and plants, no chemicals or crap.) I usually try to take 2 supplements prior to eating, and then take 3 or 4 immediately following the meal, with an extra 1 or 2 later on if I APPLE CIDER VINEGAR (ACV) feel that my gut might want a little extra encour- I’ve written in great deet about this stuff –check it agement. (My favorite brand is Rainbow Light.) out! – and how it’s FABULOUS for boosting digestion, burning fat, helping with heartburn and gen- NATURAL CALM erally recalibrating your body when you eat crap.

Natural Calm is a completely natural magnesium My favorite way to drink this is in my fabulous supplement (again that you can by at Whole “ACV DRINK” (which is made in a shaker cup like Foods, a natural food market or a GNC-type below). Learn how to make it and then shake it store) that you pour into warm (or room temp) up every AM (and even every midday for an extra water at and drink at night (like tea), that helps boost) to keep you fit and feelin’ good this holiday you sleep better, stress less and poop more. You season! can by it in small packets so you can try it out or just use it to recover from Thanksgiving. Because constipation has NO room at your Thanksgiv- ing celebration. You gotta get that stuff outta ya ASAP. PROBIOTICS

Like a PROfessional is someone really GOOD at what they do, PRObiotics are really GOOD bac- teria that help our digestive system work like a PRO!

P = YOU’RE LOW ON ENERGY P = YOUR GOOD DIGESTION IS ON

TRY: ITS OWN “HOLIDAY” Runa TRY: Green tea Ginger tea Yerba matte Stomach ease Matcha lattes (here’s how to make yourself at Peppermint tea home!) P = YOU CAN’T FALL ASLEEP P = YOU FEEL FAT + BLOATED

TRY: TRY: Nighty Night Dandelion tea Soothing Caramel Bedtime Ginger tea Chamomile ACV drink (homemade - here’s how) P = YOU’RE SUPER STRESSED

TRY: Kava stress relief P = YOU’RE SUPER STRESSED

TRY:

Smooth Move Get Regular Senna

1/2 frozen banana THE MEAN GREEN ENERGY 1/2 orange MACHINE (PERF. FOR HOLIDAY 1/2 tbsp ginger 1/4 frozen pineapple EXHAUSTION) 3/4 cup coconut water

Nearly every ingredient in this smoothie helps energize us. The matcha is loaded with non-jit- BERRY BELLY BLASTER(PERF. FOR tery caffeine and the dates contain glucose which is a natural sugar that shoots right into our blood WHEN WE OVER-ATE...) stream to give us INSTANT energy. Plus, the green from spinach gives our body much needed Berries and flax meal are loaded with fiber which nutrition. To grandmother’s house we go! With helps us with the 3 B’s - stabilizing our blood gusto! sugar, giving us bowel movements and com- bating bloating! To stabalize blood sugar, which 1/2 frozen banana gets outa whack when we overeat, avocado adds 1 cup spinach some healthy fats and cnnamon lowers our blood 1/2 tsp. matcha powder sugar levels.! And the kale - loaded with so many 2 medjool dates, pitted good-for-us vitamins and minerals, might as well 3/4 cup almond milk sneak it in here to make this smoothie almost a salad.

THE GINGER HYDRATOR(PERF. FOR 1/2 cup frozen berries POST-A-LITTLE-TOO-MUCH-BOOZE) 1 cup kale 1 tbsp ground flax meal just Every single ingredient in this smoothie combats 1 tbsp avocado flesh blend all the negative affects of over-drinking. Coconut 1 tsp. cinnamon and 3/4 cup coconut water water rehydrates us after the alcohol dehydrated enjoy! us (as do bananas). Ginger helps sooth any nau- sea we might have, ineapple is super soothing for our digestion and oranges boost our immunity (which alcohol can weaken)!

© 23 PRESCRIPTION PLANTS. BET ON SWEAT. GETTING YOUR SWEAT ON DURING THE HOLIDAYS IS ARGUABLY MORE IMPORTANT THAN BLACK FRIDAY OR REMOVING THE PRICE TAG ON YOUR GIFTS OR DRINKING YOUR HEALTHY HOT COCO AT JUST THE PERFECT TEMPERATURE. SWEATING DURING THE HOLIDAYS IS HOW YOU’LL ASSURE THAT YOU WON’T GAIN THE “STUFFING SEVEN,” IF YOU KNOW WHAT I MEAN. PLUS! SWEATING HELPD YOU BURN OFF STEAM. STRESS STEAM! (AND HELPS YOU GET A LITTLE MUCH-NEEDED “ME” TIME) HERE’S HOW TO STICK TO YOUR SWEAT AND TURN INTO A HOT ELF.

COMMIT TO THIS CARDIO CALENDAR: HUNDRED (100) FOR DA HOLIDAYS SUN MON TUES WED THURS FRI SAT

TO (CLICK DOWNLOAD + PRINT)

Your goal is to complete 100 CARDIO MILES by the END of the holidays!! You can run the miles, HIIT the miles or bike/spin the miles. (For biking/spinning and HIIT, 10 minutes = ~1 mile) On each day you complete miles, write the # of miles you completed, example (3) and then a / and the # of miles you have remaining. So on Sunday Nov 22 if you run 4 miles like I will, I’ll write 4/96. BOOM. Any extra strength, yoga, barre, pilates, etc. will be BONUS, BABY! (Like drink an extra apple cider cocktail, bonus.)

© 24 YOUR GENERAL HEALTHY PLANT PARTY PLAN. EVERY HOLIDAY HAS A BEFORE, A DURING AND AN AFTER. JUST LIKE THERE’S A MOMENT OF ANTICIPATION “BEFORE” OPENING A PRESENT, A “DURING” OPENING THE PRESENT MOMENT WHEN ALL EYES ARE ON YOU AND AN “AFTER” THE PRESENT WAS OPENED MOMENT WHERE YOU AWKWARDLY HAVE TO THANK YOUR MOM FOR A BOOK SHE GOT YOU A COPY OF LAST YEAR... SO, IN KEEPING WITH THE CONCEPT THAT TO ENJOY A TRUE PLANT-PARTY THIS HOLIDAY SEASON YOU’LL ABSOLUTELY NEED A PLAN, HERE ARE MY SUGGESTED PLANS FOR ALL THE HOLIDAY BEFORES, MIDDLES AND AFTERS.

Or treat yourself to an epic bubble bath, BEFORE! filled with some Lush bath bombs, while reading a book you’ve been dying to dive into. Or take yourself on a relaxing date – 1.) UP THE EXERCISE. to tea and a movie (even a guilty-pleasure movie that you’d never want to admit you went to see). Basically, treat yourself. Have The day before each holiday, do some some majorly relaxing “me” time before intense sweat stuff. Like a spin class where you jump into wildly stressful “we” time. you go balls to the walls, a bootcamp sesh where you break a personal record or an extra long run. Basically – your goal is to blow off some major stress-steam, get 3.) MAKE A FOOD GAME PLAN. nice and sweaty and burn a few extra cals leading up to the big feast This one is so important, it deserves its Hopefully you’ve been sticking with the own page. So, umm, scroll/flip/jump to “hundred for da holidayz” cardio cal as the next page to see how to make a food seen on the previous page anyway :) game plan! 2.) DO SOME EXTRA RELAXING STUFF.

Like, go get a 10 (or 20) minute back massage at your local nail salon.

opportunity to prove to others how healthy food YOUR FOOD GAME PLAN: can be even yummier than the unhealthy stuff (which usually leads to you stealing the show and Step 1: Are you cooking? impressing everyone). Then make a menu, make a shopping list, make an equipment-needed list, make a list of the Step 3: Eat extra clean. order in which you’ll be cooking and chopping There’s really no need to be having a little dessert things. The more organized you are, the less treat the nights leading up to the holiday, right? stressed you’ll be. You’ll get your fix on the big day. Try to limit the sugar and the carbs that you eat. Think about making plants and protein the bulk of your food Step 2: Are you not cooking? intake for these next few days. Wherever you’re going, CONTACT THE HOST. Ask them what they’re serving, and then offer to Step 4: Make a legitimate, hand-written plan. bring 2 dishes to contribute (i.e. bring for yourself I have a client who, ever time she’s heading to a so you have something healthy and “safe” to eat). social event with loads and loads of food, writes a Ideally, bring a SALAD and a DESSERT. plan-of-eating-action down on a piece of paper. She’ll write like, “one serving of pie,” “1 huge bowl (Why salad?) of salad FIRST,” “1 glass of water after ever glass of wine,” etc. And every social even with loads and Because chances are, you’ll be able to eat small loads of food, she NAILS! She sticks to the plan bites of the sides and the mains, right? But they’ll about 90% becuase things always come up, par- probably be unhealthy and loaded with crap ticularly umm, chocolate things, but that means you (and your body) aren’t too excited to fill up she ate 90% better than she would’ve if she just on.So, having a salad will allow you to get a ton of greens in, and fill up on plants instead of buttery, marshmallowy “sweet potatoes.” food isn’t something you just (Why dessert?) willy nilly into your mouth! just like you think before you talk to Because the worst thing in the WORLD is not being able to eat the desserts!( Or eating des- important in-laws, you’ve gotta serts that make you feel like crap.) I ALWAYS, think before you put food into without fail, bring a healthy dessert anytime I am your important body! a houseguest at a dinner party. EVERY SINGLE TIME. Desserts are the easiest to make so they won’t be a big burden, PLUS it gives you a great

DURING! We might as well call the holidays: Watersdrinking 1.) CHUG ALL THE WATER. or Drinksmas or Wanukkah because you better be drinkin’ First thing you’re going to do when you lots of wa-wa! wake up on a holiday is DRINK WATER. WATER WATER WATER. Might as well call 2- If you can’t sacrifice the time for the trot them Watersdrinking Day, or Drinksmas (and you’re going to start cooking at like 9 or Wanukkah because you’re going to be AM like me), then see if you can just fit in drinking water all day long. Why? Because a solid 20-minute walk around the neigh- you must stay hydrated. That’ll help you borhood. Getting fresh air on this day is a FEEL BETTER and EAT LESS! MUST – so you’re not just trapped inside all day with food, family and more food. 2.) MOVE IT!

After you drank at least 2 cups of water, 3 - If walking around the block just doesn’t you’re going to move your body. I have “do it” for you (like in my case), then I’d three suggestions for you: suggest doing a little mini-workout in the house (or hotel?). I wouldn’t suggest 1 - Go outside and do your local “Turkey you doing anything with weights on the Trot.” There are tons of these going on morning of a big eating-day, as it’s going everywhere – a 5k walk or run on Thanks- to encourage you to eat MORE to recover. giving morning that families can do (And that’s really not the goal here.) together. It’s a GREAT way to get fresh air, Instead, do some HIIT workouts (you know be with your loved ones and MOVE YOUR – with burpees and squats and all that fun BOD. (Not Thanksgiving? Or don’t have stuff) or do some pilates/yoga/barre stuff. a family who’ll do it with you? (Like mine Just move those muscles, get the blood won’t.) Do your own Tofu Trot! or Tofurky flowing, get a little sweat dripping and Trot! Tempeh Trot? Basically, just go out pump out those happy hormones. (Yes, and RUN a set # of miles!) the happy hormones that Elle Woods used in court! - Get it?)

feel and look better than everyone else 3.) EAT A GREAT BREAKFAST!!! after dinner.

Like a really nourishing one, filled with lots of plants and protein. Just like you 5.)USE YOUR EATERS DIGEST. wouldn’t starve yourself for a big dinner on a regular Thursday, why starve yourself for After eating, whip out the bonus digestion a big dinner on Thanksgiving Thursday? helpers. (As seen on page __) I recommend book-ending your meal with some Not eating breakfast in order to stuff your- digestive enzymes and enjoying a nice self for later is an extremely unhealthy apple cider vinegar + water post-meal and uncomfortable way to enjoy the day. cocktail, then falling asleep after a nice Instead, have a filling breakfast, like a dose of magnesium. pumpkin protein smoothie, protein pancakes or some veggie frittatas (with egg or tofu) so you don’t binge later and screw up your body for days.

4.) PLAN YOUR PLATE. Plants should make up When it’s game time (when the food is 1/2 your plate! The more served), take control of your plate. You’re colors, the better. Think: shooting to fill HALF OF IT with PLANTS, does this look pretty 1/4 of it with protein and the other 1/4 of it with carbs. In my opinion, salad bowls enough to get me lots of are a no-go. Salad shouldn’t be some likes on Instagram? like afterthought that just hangs around BY your plate, for you to pick out of while you’re mustering up the energy to get up for seconds. Salad (and veggies in general) should be a MAIN FEATURE OF THE MEAL. So, fill HALF YOUR PLATE WITH THEM. (I apologize for all the CAPS, but this stuff is IMPORTANT!) Do this, and you’ll

AFTER! Any of the “situational” 1.) FLUSH. smoothies on page ___ would be perfect for “the First thing in the morning, it’s all about the LEMON WATER, baby. Screw a measly morning after” cup of it, go for at least 16 ounces of water, plus 1 whole lemon, juiced. This’ll flush out your system, get rid of bloating, help you “go” if you haven’t already from the magnesium you took, and overall “recalibrate” your body after a rather large meal you had the night before. 2.) BLEND. 4.) PACK ON THE PROTEIN. Follow up your smoothie (and your move- Next up, green smoothie.. Might as well ment) with some high-protein meal. If this make a big batch for the whole gang. means a HEALTHY sandwich using some What better way to start the day than with of the tempeh or turkey leftovers, then do a big dose of PLANTS?! They’ll make you it. This does NOT mean pie. Pie is not a feel great and energized and help your gut high-protein brunch meal. (Sorry.) get back to normal. Check out the “prescription smoothies” on page ___. 5.) BE NORMAL.

3.)MOVE. Now go about your day. Life is back to normal. Pick at leftovers, make up cool Now, MOVE. Go for a walk. If it’s cold, bun- ways to eat healthify them, drink TONS OF dle up, man up and get your booty outside WATER, play with your presents and get to enjoy fresh air and fresh calorie burn- back on track. age.

A lemon water a day keeps the feeling lousy away! Click here to read allllll about why lemon water is your #1 detoxinista! ACV DRINK

Your next best(ie) is an ACV drink (which is short for Apple Cider Vinegar drink). Click to read all about ACV and why this ingredient (which is mucho cheapo) is incredible for detoxing and then watch how to make my 3-ingredient detox cocktail. GREEN SMOOTHIES (MY GO-TO)

Green smoothies are the easiest and quickest way possible to pack in SO MUCH NUTRITION in one delicious PUNCH! Here’s the go-to green smoothie I whole-heart- edly recommend. GINGER EVERYTHING

I don’t know about you, but I’ve always had a thing for gingers. The teas, the dried crystals, the kombuchas, and I mean, Damien Lewis -’cmon now Homeland, why’d you let him go? Ginger is the superfood that isn’t expensive enough to be on the expensive trendy superfood shelf. Click here to read why ginger’s essential for holiday detoxing! SWEAT (TRIPLE S’S: SAUNA, SPIN, SPRINT)

Using any of those S’s, you can litereally sweat out the toxins!! Why the heck not?! Get your booty to the gym, a spin or be all luxurious in a sauna. (A bath or steamy sexy shower works fine, too.)

© 30 YOUR GENERAL HEALTHY PLANT PARTY PLAN. YOUR ALCOHOL PLAN BELIEVE IT OR NOT, (BELIEVE IT), THERE IS A WAY TO BOOZE-HEALTHFULLY. OK, I MEAN: SEMI-HEALTHFULLY. USE THESE TIPS BELOW TO DRINK ALCOHOL AS HEALTHFULLY AS YOU CAN! 1.) STICK TO THE MAGIC RATIO. 8.)STICK TO YOUR STEVIA STASH. Drink a 2:1 ratio. 2 cups of water for 1 alcoholic Remember how in the packing tips on page 14, I drink. suggested bringing packets of stevia on your trip? Yeah, well, cocktails are one of the bullseye places to whip out your steve. Ask for your cocktail without 2.) YOU’RE BETTER THAN “SPECIAL” simple syrup or agave and stir in a packet of your DO NOT order a “special” cocktail from their own stevia instead! No blood sugar spikage and no “special” cocktail menu! These are LOADED with crappy sugar calories, but yes a delicious cocktail! sugar. LOADED! IF you must order a “special” cocktail, request it WITHOUT SIMPLE SUGAR. 9.) MIX MINDFULLY. The booze is only half the alcohol-is-unhealthy battle. The other half is the MIXER. Sodas, juices 3.)THE LIGHTER, THE BETTER. and “cocktail mixers” all are loaded with proccessed Shoot for the lightest spirits (in color) - vodka and chemicals, crap and a BOAT LOAD of sugar. So why tequila are the best options. don’t you meet me (and more importantly - meet your health - half way and choose a more HEALTHY mixer to hide the taste of alcohol in? Coconut water 4.) WHATABOUT WINE? and watermelon water contain natural sugars and Wine is the 2nd best option, red being a little help you stay hydrated while the alcohol dehydates lower in sugar than white. you, kombucha helps you detox while you tox and a cold-pressed juice (the kind found at a health food 5.) NO-SKI ON THE BREWSKI store) make a more natural juicy mixer than the Beer’s not bad, sugar-wise, but it’s loaded with tropicana. gluten (unless you find a gluten-free beer). 10. MAKE THIS! --> 6) CIDER ALL DAY ‘ERRY DAY. This apple cider cocktail is the ultimate crowd and Well, low sugar ones. Find the lowest sugar hard palate pleaser! It’s pretty much the healthiest, cozi- apple ciders (or pear!) and enjoy fruity fermented est and quickest seasonal-boozy drink you could goodness. It’s the vibe of beer but a billion times drank! Make it for every holiday and call it your gift better and healthier. and nobody will say you’re a cheapo!

© 31 YOUR GENERAL HEALTHY PLANT PARTY PLAN. YOUR “ME TIME” PLAN THE HOLIDAYS CERTAINLY INCLUDE A LOT OF “WE” TIME - FAMILY “WE, IN-LAWS “WE,” ” FRIENDS “WE,” COWORKERS “WE,” SIGNIFICANT OTHER “WE” ... THAT’S A LOT OF WE’S!! THE BEST WAY TO COMBAT THE “WE’S” IS BY ADDING IN A LOT OF “ME’S” - “ME-TIME,” THAT IS. HERE ARE SOME OF THE TOP NOTCH WAYS TO SNAG SOME MAJOR “ME-TIME” THIS HOLIDAY SEASON!

Well, some yogas can get a little intense, so if relax- MASSAGES ation is your primary focus, then restorative yoga Ahhh, a massage - one of the most relaxing might just be your new favorite activity. things in the world. (For both your mind AND your muscles.) we naturally hold a ton of tension in Basically, it’s an hour full of laying down in the most our bodies, but during the holidays, oh man that comfortable, relaxing positions. With nice music. tension is taken up a few notches! The stress try- And perhaps incense? It’s not even really exercise, ing to split time with all appropriate family mem- to be honest. It’s more like nap time in pre-school, bers and inlaws can go RIGHT into our neck and but while putting your body in an array of awe- shoulders, and just stay there through the stress somely relaxing positions. Ah I feel relaxed even of buying the perfect office secret santa gift or writing about it…. figuring out what to wear for New Years Eve!

Massage is a perfect way of dissolving that tension - to just rub that stress right outa ya! BATHS Not much more to say about baths than, um, clean Obviously getting a 60-minute, full body mas- your tub, put on music, light a candle, throw in sage is the one of the greatest things on earth, some bath salts and take one! Or two! or twelve! but it’s not quite one of the cheapest things on earth, either. So get them when you can, but in the meantime, don’t hesitate to walk into your CANDLES nearby nail salon and get a 10 or 20 minute chair massage. It’s like a stress-free quickie. There’s a reason why spa’s have a billion on them! The soft lighting (and potential delicious smells) of

candles can really calm you down and turn up the RESTORATIVE YOGA zen!

A calm body = a calm mind, and what better way TEA to calm your body than with yoga? There’s a T for every P (problem - that is.) Check out page _____ for teas that solve the P of stress!

So instead, get in the habit of writing stuff down. AIRPLANE MODE Like all the stuff. Like your errands, “gifts left to buy”, accessories still needed for that party (can’t forget Trust me here - this trick WORKS. Every night I the black tights!), movies you need to add to your switch my phone into “airplane mode,” meaning, I Netflix cue…whatever it is, WRITE IT DOWN. can still use it to tell time (who has a clock nowa- days?) but I can’t use it for much else. This trans- I love to just keep a colorful Moleskine notebook lates to: no social media stalking, no stressful with me at all times (side-by-side with my tea!) to emails, no annoying texts, no browsing the web… write down everything and anything that pops into nada. (Except for peace and quiet.) my mind. And, if I’m [heaven-forbid] without my notebook, I’ll text myself a note to write down in Switching my phone into airplane mode in the my notebook later. All this causes me to be more evening gives me such an enormous sense of relaxed, focused and productive! relief - shutting off the world sometimes feels SO good. (No offense.) In the morning, I make sure I take some good, deep breaths and get emotionally and mentally prepared before switching it OPT FOR THE COP OUTS. back on, which is also really nice so I don’t wake up and start my day getting all stressed checking During the holidays, you’re most likely running mail and Facebook in bed. around a million miles per hour from this party to that gathering, wrapping this gift, buying this sweater...why don’t you take some of the pressure of? Find ways to outsource some of your annoy- LIST-MAKING/JOURNALING ing tasks, this holiday season. Hire a housekeeper to clean - just as a big fat “I LOVE YOU” to yourself This might sound annoyingly obvious, I mean, (and then go to a fun movie while she’s cleaning!). it really is. But it works, and so many of us often Opt for the “yes, please wrap” option at the store - (and easily) forget it. why do the wrapping yourself?! Heck - even order your groceries ONLINE if that eases the stress of Why keep all our “stuff” flying around in our heads fighting the lines at the store right now. There are for our overloaded minds to keep track of, sort many ways you can take some loads off so you out and put into action? It’s a lot of unnecessary have less stress and more energy to be a social burden on our noggins - they’ve got enough to HEALTHY & happy celebratory butterfly this holiday do, don’t they? season.

© 33 YOUR GENERAL HEALTHY PLANT PARTY PLAN. YOUR ENERGY-BOOSTING GAME PLAN ALMOST AS QUICKLY AS THE CANS OF PUMPKIN GET DEPLETED FROM GROCERY STORES DURING THE HOLIDAY SEASON, YOUR ENERGY GETS DEPLETED FROM YOU DURING THE HOLIDAY SEASON. BUT THAT’S NO EXCUSES FOR MISSING YOUR BEST FRIENDS FRIENDSGIVING PARTY, OR YOUR CO-WORKERS HANUKKAH HAPPY HOUR (IS THAT A THING? IT SHOULD BE!) HERE ARE SOME OF THE HANDIEST WAYS TO KEEP YOUR ENERGY UP N RUNNING SO YOU CAN STAY UP N RUNNING FROM THING TO THING TO THING THIS HOLIDAY SEASON! MATCHA!! CHIA BARS One of my favorite products in the whole wide Matcha makes me wanna cha-cha I love it so world are these chia bars! much. Matcha is a highly concentrated form of green tea powder (it’s litereally just ground up The chia seeds in these bars are amazing at giv- green tea leaves), making it wildly high in caffeine. ing us lasting sustainance and a major “feeling full” BUT! Matcha won’t leave you jittery like your jug feeling, plus the natural sugars in these puppies of highly caffeinated coffee - because it has these give us a jolt in energy right away. These are my guys called “catechins” in it that slowly release go-to 4:00 slump solution (if I’m not making my the caffeine into our systems. Read( so much comparable energy balls!), but during the holidays, more about matcha here.) that 4:00 slump can be like a full-day slump so these chia bars can pick ya right out of it! The best ways to make matcha work for you (and my “work” I mean give you endless energy are:

- make matcha lattes - easy, here’s how. AMAZING GRASS W. ENERGY - by adding 1 tsp of matcha powder to your smoothies! (Like in the smoothie on pg ____.) Another one of my favorite products in all of the - by making this insanely amazing matcha coco- world is Amazing Grass (which is exactly what it nut water chia pudding! (Which also fills you up.) sounds like: amazing greens [grass] powder)!! I LIVE off of the energy variety which is loaded with matcha AND yerba matte (another non-jittery form EXERCISE of caffeine). Drinkingthis stuff shaken in a shaker cup with some coconut water is like instant coffee, except by coffee I mean green juice. Yes, it’s a It’s weird that working our bodies actually helps green juice that’s LOADED with energy to keep YOU give our bodies more energy, but it’s true! Read juiced. the tips to boost your exercise on page ___.)

© 34 PLANT-PARTY FOOD. IF YOU’VE READ UP TO THIS POINT, YOU KNOW THAT I CAN’T STRESS ENOUGH HOW AVOIDING STRESS DURING THE HOLIDAYS OUGHT TO BE YOUR (AND MY) #1 PRIORITY. IN KEEPING WITH THAT, I DON’T DEVELOP/CREATE ALL MY OWN HOLIDAY RECIPES, BECAUSE THERE ARE ENOUGH BLOGGERS OUT THERE THAT DO THAT FOR ME. (REMEMBER PAGE 33, OPT FOR THE COP OUTS?) SO IN THIS SECTION ARE A MIX OF PARTY IN MY PLANTS-APPROVED AND PARTY IN MY PLANTS-CREATED RECIPES, ALL PERFECT FOR YOUR HOLIDAY PLANT-PARTIES! HOT HOLIDAY BEVVIES

Perfect Hot Pumpkin No-Coffee Sugar-Free Latte!

Matcha Latte

Homemade Chai Latte Eggless-Nog (Eggnog without the Egg, that is.) SUPER SEASONAL SNACKS Hot Apple TodTEA (A hot heavenly cocktail!) Holiday Roasted Chickpeas!! • Pumpkin Spice • Sugar Cookie • Gingerbread

PERFECT Pumpkin Pecan Granola

Apples & Caramel (<-- Use this caramel recipe!)

Pumpkin Hummus

1 can chickpeas 1 can pumpkin puree 2 tbsp tahini 1 tsp sea salt 2 tsp pumpkin pie spice 3-5 tbsp maple syrup

Throw the above in a food processor and process it up!

© 35 PLANT-PARTY FOOD. SEXY SEASONAL SMOOTHIES PROTEIN PANCAKES/WAFFLES Perfect Pumpkin Protein Smoothie! Pumpkin Protein Pancakes/Waffles Sugar Cookie Protein Green Smoothie! Gingerbread Protein Pancakes 1/2 frozen banana 1 scoop vanilla plant-protein powder 1/2 tbsp tahini 1/2 tsp vanilla 1/4-1/2 tsp cinnamon 1/4 tsp coconut sugar, agave or maple syrup 1 tsp flax (optional) 3/4 cup almond milk 1 handful spinach or kale A POTATO PANCAKE (AKA LATKE!)

This healthy sweet potato pancake recipe is perfect for healthy Hanukkah fun!

SLIPPER-SEASON HOT BREAKFASTS

Hot Apple Pie Protein-Rich Breakfast Bowl

Breakfast-in-bed-worthy Pumpkin Oatmeal

Mushroom Gravy from Nutrition Stripped

Baked Maple Mustard Tempeh from Terry Walters’ Book: Clean Food (This makes enough for about 4 people!)

2x 8 oz. packages of tempeh 1/4 cup olive oil 2 garlic cloves, minced 2 tbsp mustard 2 tbsp maple syrup 2 tbsp lime juice A SEASONAL SALAD TO CELEBRATE 2 tbsp tamari

Customize my seasonal sweater salad to your Cut tempeh into strips and then steam (using a likes, desires, hopes and dreams! (Or fellow eat- steamer basket) for 10 minutes. ers’ tastebuds.) I serve this at every single holiday In a casserole pan or glass baking dish, mix all feast. the ingredients together. Add the tempeh and let it marinate for about 30 minutes. (You can flip to make sure it gets really well covered.) Preheat the oven to 425 degrees F and bake tempeh for 10 minutes. Remove, flip the tempeh and bake for another 10 minutes.

Cranberry Orange Sauce from My Mom :-)

2x 12 oz bags of fresh cranberries 2 whole navel oranges 1 cup orange juice 3 tablespoons Gran Marnier or Cointreau liqueur (or you can substitute with more orange juice)

Mix all together in a bowl and that’s it!

Healthy Holiday Nachos! Peppermint Popcorn Bark!

Customizable Party Popcorn

Pumpkin Ice Cream (banana ice cream!)

Party Pumpkin Protein Chili

Award-Winning Pumpkin Chocolate Chip Cookies!

IF ALL ELSE [IN THIS GUIDE] FAILS, THIS SECTION IS GOING TO FIX IT. HERE YOU’LL FIND THE SOLUTIONS (“SHOOTS”) TO ALL THE COMMON TROUBLES THAT ARE SURE TO COME UP THIS HOLIDAY SEASON. FROM POOPING TO PRESENTS, IT’S ALL HERE.

THE TROUBLE: “OMG I CAN’T STOP EATING!!!” THE TROUBLE: TOO MUCH RICH FOOD!

THE SHOOT: Two things to control to fix this: your THE SHOOT: The best way to deal with this is to mind and your fork. really watch the balance of your plate. Make it Your mind – listen, pal, this is just a meal. A regu- half veggies, 1/4 carbs (that sweet potato stuff, lar ol’ meal. It’s a meal that’s wildly hyped-up, but stuffing, rice, whatever starchy stuff they’ve got) it’s still just a meal. A DINNER! So treat it as such. and 1/4 protein (turkey, tempeh, tofu, lentils? There is NO NEED to binge and stuff yourself silly whatever protein is for you). and wear pregnant-lady pants just because they do it on Friends — just treat it like a regular meal, THE TROUBLE: TOO MANY SWEETS!! not an all-you-can-eat-buffet. So, to your fork – Make one solid, awesome plate, and eat it by PUTTING DOWN YOUR FORK THE SHOOT: Unfortunately, there are no super BETWEEN EVERY BITE. You know what? The slick tricks to “balancing” your dessert plates real point of a holiday meal is the company. The or putting down your fork in between bites of people you’re eating the food WITH. The aunt a cookie…you’re gonna have to use good ol’ you haven’t seen since last holiday that you have self-discipline here, mixed with some fancy ratio- to catch up with, the family friend who’s now a nalizing. freshman in college and has so much to share…. The way I roll? I don’t allow myself to break my why don’t you focus on all THAT? Rather than “dairy-free” rule under any dessert circumstance. stuffing your mouth. Put down your fork to chew, This means, that any dessert that has butter, enjoy a little conversation, then pick it back up milk, cream cheese or just cheese cheese are and repeat. You’ll feel better physically, and you’ll OFF-LIMITS. That narrows down my choices quite feel connected emotionally. (Corny, I know…) a bit and lessens temptation a lot. From what’s left, I rationalize. Is that biscotti really THE TROUBLE: ALL THAT ALCOHOL! “worth it?” Well, honestly, not really. I don’t love biscotti. It’s kinda pointless – especially since I don’t drink coffee and thus have nothing to dunk THE SHOOT: The easiest way to not drink too it into. So, not worth it. It’s that simple. Eliminated. much alcohol (and not feel too much alcohol) is But that vegan, gluten-free pie that my aunt by practicing my 1:2 rule. For every 1 drink you ordered specifically for me? Yeah, you bet your drink (glass of wine, cocktail, beer, hard apple Turkey’s butt that’s worth it! Gimme a slice! Pick cider, mimosa?), drink 2 cups of water. TWO! and choose what’s worth it. This’ll help you stay hydrated and happy, and also CONTINUED... cause you to pace yourself.

...“TOO MUCH SUGAR” CONTINUED: THE TROUBLE: THE DREADED FOOD COMA!?!?!?

BUT, the second part to the way I roll is with THE SHOOT: How to avoid the food coma? DON’T water. I drink water while eating dessert. Almost LET YOURSELF GO THERE!!! This Thanksgiving like my alcohol rule, I have a sweets rule. I aim for meal you’re having isn’t like your final meal on a glass of water alongside a portion of dessert. earth, am I right? So why eat like this? Do not (Water helps fill you up, so you’ll eat less.) allow yourself to eat until you have to undo your pants, why the heck would that even be neces- THE TROUBLE: NOT ENOUGH HEALTHY STUFF. sary? Know what’s SO MUCH better than undoing your pants? LEFTOVERS. Yeah, I mean, how much do leftovers ROCK!? (The answer is A LOT.) So, THE SHOOT: I’m assuming this problem would save yourself for them leftovers. If you stuff your- only occur if you’re not hosting the meal yourself, self so full that you have to unbuckle your pants, (cause if you were you’d have oodles of healthy or worse – take them off and switch to sweats, stuff, right?). So here’s the thing: I know you don’t how are you going to be able to enjoy leftovers want to step on anyone’s toes (like your host’s), later? You won’t! You’ll have ruined that for your- but if you’re going to someone’s house for the self. So, pace yourself so you can enjoy more holiday, you’re going to have to buck up and take food over more time. No unbuckling allowed. care of yourself. If you want healthier sides, then bring some healthier sides. If you want a dessert that you can eat, then bring a homemade dairy THE TROUBLE: FEELING BLOATED, YUCKY AND A and gluten-free dessert that you (and everyone LITTLE GUILTY THE MORNING AFTER *THE MEAL.* else) can eat. If you want an animal-free alternative to turkey, then bring over some roasted THE SHOOT: In my eyes, the morning AFTER the tempeh to enjoy with cranberry sauce. You won’t feast is another chance to get the gang together hurt anyone’s feelings if you bring additional for a meal, but this time – it’s a super healthy, items! Just think of it like back in kindergarten light, energy-BOOSTING (not sleep-inducing) when you had to make sure you brought enough meal. A longer “day after” plan is on page ___, but birthday cupcakes to share with the whole class – sparknotes: bring enough roasted tempeh or healthy roasted Brussels sprouts to share with the whole holi- – start the day with lemon water, immediately. day-feasting clan! – then, DON’T REACH FOR LEFTOVERS. (Yes, leftovers are amazing and will happily be enjoyed later, but let’s try to start the day off with something that makes us feel fresh and clean, rather than just piling more on top of more) Make a totally nourishing, cleansing, digestion-pleasing LIGHT smoothie. CONTINUED...

...”THE MORNING AFTER” CONTINUED: THE TROUBLE: I’M STRESSED OUT THE WAZOO! – drink water all day. Seriously, do not let yourself be farther than 5 feet from a glass or bottle You breathe!!!. Of course you’re of water.Flush out your system, baby. (And also, THE SHOOT: breathing on a regular basis (duh, you need to keep yourself full so you don’t crave and reach for breathe to be alive and if you’re reading this, I’m unnecessary bites.) pretty sure you’re alive and kickin’), Just bringing – now, eat something a bit more substantial and your attention to that good ol’ breath of yours can not very carby (I’ll bet you had enough carbs last dramatically and INSTANTLY chill you out. (So can night). I’m probably going to go for a protein pan- all the “plant prescriptions on page ____”. cake, with some berries on top. Or maybe a tofu or egg white scramble with a butt-ton of veggies. But here’s how to breathe like a baller: Think: protein & plants.

Do The “Tongue to the Roof of Your Mouth” THE TROUBLE: CLEANING SUCKS! Method

What it is: This is my #1 choice because it’s the THE SHOOT: First off, you’ve gotta accept that quickest to be effective AND it’s the least “weird” cleaning is a part of this whole shebang. Mil- one to do. It’s so discrete that you can do it any- lions of people around the world are going to be time, anywhere. At the dinner table, in line to buy cleaning their butts off in their kitchens simulta- groceries, while your uncle is telling you the same neously, so know that you’re not alone, and that lame story he tells you every year... the options everyone has to do this rather unpleasant task. are endless. (You just can’t do it while speaking or That said, there are ways to seriously make clean- eating.) ing FUN:

What you do: You close your mouth. You take Try enlisting a team. Nobody says you have to your tongue, and keeping it inside your mouth, do this all on your own. Bring in the whole gang. you raise it to the roof of your mouth, pressing They all ate it, they should all help! Give each the tip against the back of your teeth. You keep team member a duty, so you’re cleaning, “assem- it there and breathe normally until you feel more bly line” style. Not only will this help the process relaxed, which you will pretty darn quickly. go by quicker, but it’ll encourage each cleaner to just focus on one tiny task, which allows their Why this works: It is physically impossible for your mind to wander since they’re just repeating a sim- body to hold tension when your face is relaxed. ple action. And bringing your tongue to the roof of your Most importantly, whether you have a team or mouth relaxes your face. So, by just using your you’re cleaning solo, blast really fun, sing-along tongue, you are essentially relaxing your entire music, and then…sing along! It’ll up the fun-factor body, and thus releasing tension and stress! dramatically.

THE TROUBLE: I CAN’T POOP!! THE TROUBLE: I FEEL REALLY REALLY BAD SAYING NO TO SOMEONE’S HOME COOKING (I MIGHT EVEN THE SHOOT: You gotta poop! No if’s, butt’s (ha - CARE MORE ABOUT HURTING THEIR FEELINGS THAN get it?) about it! But the stress and the weird rich EATING UNHEALTHY CRAP) foods can clog you up (which I guess is slighly better than you clogging the toilet at your in-law’s house?). Either way, here are some ways to poop: THE SHOOT: It’s a really tough sitch when someone you love (or, ok, like moderately), makes food - RELAX. Constipation can come when we’re that you can’t or don’t want to eat. You really have stressed the eff out. So check out the stress-re- a lose-lose going on: eat something unhealthy ducing teas on page ___, the “ME TIME” tips on and sacrifice your needs and wants or hurt their page ___ and the tension-releasing breath on feelings. Eeek. page __ to help you ease up the stress a bit. - Try magnesium. The Natural Calm (as explained So what you’ll do is grab a teeny tiny portion of on page ___) is going to be your #1 ally in helping what they made - enough to have 2, maybe 3 you GO! Try taking it before bed (as prescribed on bites of it. The rest of your plate? PLANTS and the the bottle) and if that doesn’t owrk, try a second salad that you brought. (Or your dessert if we’re dose the next day mid-morning. Keep it going talking about desserts here.) until stuff comes outa ya! - Lemon water. I talk about it a lot (sorry), but it’s Once you have enough to taste their food, do it! soo great for you in so many ways (not sorry). Taste it! 2, maybe 3 bites of something really ain’t Drink 2 cups of WARM water with 1 FULL lemon gonna kill you! (It’s when those 2, maybe 3 bites (juiced, of course) in the AM to try to stimulate a lead to 12, maybe 13 bites that we’ve got a prob- bowel movement. lem.) But that’s not what’s going to happen to you - Try the teas for contipation on page ____. beacuse you’re going to stop, compliment the - Drink buckets of water! That can help as consti- person who did the home cooking, make some pation can arise from being dehydrated. self-deprecating joke about how you wish your - Think poopy thoughts! This might sound like a healthy diet didn’t stand in the way of eating more joke, but reaffirming that you’re constipated will of it, “but - I’m not blessed with the metabolism only make matters worse. Try visualizing yourself like you!” or “but - my stomach’s not as easy going having relief (not graphically!!!) to stimulate your as I’d like it to be, wink wink,” or “this health coach body to follow your mind. Sure this sounds totally that I work with has me on a tight leash” (go nuts but I urge you not to knock it till you try it, my ahead - blame it on me if need be!). backed-up friend.

THE TROUBLE: I NEED A LAST-MINUTE PRESENT! Check these out: • Green Blender sends your loved one WEEKLY smoothie ingredients pre-portioned for them THE SHOOT: Ah, welcome to the club. I’m always to just toss into their blender. Umm, JACKPOT! in a “last-minute-present” place. So here are • Vegan Cuts sends your friend a MONTHY box my go-to recommend general amazing gifts of natural beauty produts OR a box of healthy that require, honestly, very little effort to throw snacks (here’s an example box). together: • And Healthy Surprise does, too! ^ • Purple Carrot gifts your too-busy-to-cook COOKBOOKS! (There’s a perfect cookbook friend a weekly delivery of healthy PLANT- for every person - even the person who doesn’t BASED ingredients with step-by-step cooking cook!! Ever hear of a smoothie cookbook?) You can instructions and recipes! So they’re NEVER read about ALL my favorite cookbooks here, and too busy to cook a healthy meal (and have you pick one out for your gift receiver! over for dinner). • Blue Apron does a similar thing as ^. A BLENDER! (Specifically - aNutribullet .) • and so does Plated! Considering how impactful smoothies are on our lives, our weight and our health, gifting someone A SALAD SPINNER! I know this one might a blender is truly a life-changing present. (Plus sound a little strange, but bare with me on it. I’ve then they’ll owe you a smoothie every time you go written before about how I waited TOO LONG to over their home. Win-win!) get a salad spinner in my life and how it’s one of my all-time favorite kitchen tools. So why not give HEALTH COACHING! (Specifically -with your friend or loved one this insanely helpful tool, me!) My health coaching the most fun, most too?! Plus - it’s CHEAP! :-) effective, more PERMANENT way of getting healthier, hands down. Click here to learn all A MINI FOOD PROCESSOR! Also cheap about my coaching services and email me (par- like the salad spinner, a mini food processor is [email protected]) to set it up as a another one of my must-have kitchen tools as gift! it’s the best appliance to make BANANA ICE CREAM!!!! (And your friend’s life without banana A COOL FOOD/SNACK DELIVERY! Edi- ice cream is really no life at all.) Get them the mini ble Arrangement are soooooo over. Instead, you processor and then print or link them to these now have the option to send people re-accur- banana ice cream recipes: (pumpkin // mint ing boxes (or one-time boxes if you choose) of chocolate chip // strawberry) to literally change healthy, fun grub! Some like to call this a plant- the way they view, make and enjoy healthy des- party in the mailbox. (And by some, I mean I.) serts. Ie. CHANGE THEIR LIFE!

Taking the HELL out of the HELLthy Holidays is all about having a PLAN. A PLANt-Party PLAN, to be precise!

You have everything you need to have a happy and healthy holiday season in the previous 40-something pages, all you need to do is ACTU- ALLY impliment them.

Think about it: if Santa can deliver all the presents to all the people in one night, if the candle in ancient temple of Jerusalem could have burned for 8 miraculous days, YOU can balance your plate, drink your detoxifying drinks, make healthier dishes, plan your exercise, buy awesome last minute gifts, avoid your aunt’s butter-laden pie, not let your mom stress you out...you can do it all!

And if you need a little additional support, I’m always just a hop, skip and an email away.

Have a FABULOUS holiday season!!!!!

KEEP ME IN THE LOOP! I WANT TO KNOW ALL YOUR DEETS.

PARTYINMYPLANTS.COM »» @PARTYINMYPLANTS [email protected]