Healthy Treats For The Holidays

holiday meal

Hello everyone!

I hope you all are enjoying your holidays!

First of all, the holidays are meant to be enjoyed. Let yourself off the hook a little if you desire some holiday food indulging. Though, with respect to any health issues your may have or as a preventative measure, please consider more of a mild to moderate approach. All out binging will, without a doubt, give you a terrible belly ache as well as a lingering feeling of guilt. That guilt triggers a stress response and then your body is fairly unhappy.

If you have ever had a conversation with yourself, battling whether or not you are going to have some extra turkey, gravy, pie or whatever else you are eyeing, allowing yourself to have what you want (wihin reason) is much healthier. The stress you cause yourself with this inner battle creates a situation in your body where you will not process the food as well as you would have if you stayed calm and gave yourself a bit of what you desired.Often, if you let yourself moderately indulge, you can hit the new year feeling regrouped and recharged. If you want to moderately indulge, do it. A couple of pounds can be easily shed after the family festivities are done.

“Be moderate, but sometimes you need to moderate your moderation,” BUF team trainer, Alexis says.

However, you know yourself best. If moderation isn’t something you feel you can handle then listen to yourself. For those who want to pick healthier options during this time of year, we would like to provide a couple of healthy treats for the fall and winter holidays.

Sweet Potato Casserole


  • 5 sweet potatoes boiled and peeled
  • Cinnamon
  • Unsweetened applesauce
  • Vanilla
  • Honey

This is a rather delicious treat. Simply:

  1. boil the sweet potatoes. Peel them and mash them in a bowl.
  2. Mix in a teaspoon of vanilla and a tablespoon of honey.
  3. Put mixture in a casserole dish and spread a half inch thick coat of applesauce on top. Sprinkle cinnamon on top of the applesauce. You can also use nutmeg or other holiday spices.
  4. Bake in the oven at 350 for 10 minutes and get ready to enjoy a delicious and healthy treat!

Gluten & Dairy Free Almond Cookies


  • ¾ cup maple syrup
  • ½ cup raw creamy almond butter (Trader Joe’s has a great one)
  • 1 tsp vanilla extract
  • 2 ½ cups almond flour
  • 1 tsp baking soda
  • ½ tsp salt
  • 1 tbsp cinammon


  1. Whisk all the dry ingredients together.
  2. Mix all the wet ingredients together.
  3. Slowly pour in wet ingredients into dry ingredients while mixing. The end result should be a sticky batter.
  4. Preheat oven to 350 – 360 degrees
  5. Lay parchment paper on a baking tray. Wet your fingers with water (to help you work with the sticky batter) and roll small balls of batter in your palms. The heat from the oven will flatten them out into perfect cookies.
  6. Bake for 14-18 minutes. Let cool for 5 minutes.

*Note: These cookies are best eaten same day.

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