Stay on Training Track During Holidays

12871494_10103500949141858_6802513810034907951_nHappy Thanksgiving! Shift Nutrition Coach Lindsay Ford offers these tips to stay on track this holiday season, along with one of her signature recipes:
1. Enjoy this time of year. We all know we most likely eat a little more than normal. While honoring time with family and friends, remember Thanksgiving is a DAY and not a three-day event.
2. Prioritize the vegetables at your Thanksgiving meal. Load up on the brussel sprouts, green beans and any other green provided or prepared.
3. Offer to bring a dish. If you contribute then not only are you helping out a family member or friend, but you can showcase a whole food that will make every rave. A personal favorite are roasted brussel sprouts with a maple glaze (recipe below).
4. Freeze or use the leftovers in ways that will help your training. For example, using sweet potatoes in a smoothie or roasted broccoli into your morning eggs. Think outside the box and get creative. In regards to leftover desserts, you may be wise by giving these to someone else or keeping these items to single-serve portions (e.g., single-serve apple crisps in ramekins vs. apple pie made for one!)

Roasted Brussels Sprouts with Maple Glaze


Servings:  4
Serving Size:  ½ cup cooked
Skill Level: Beginner
Total Time: 35 minutes

The Purpose: increase overall plant food intake, feed healthy bacteria and microbiome within the gut, regulate free radical oxidation, utilize fats to increase fat-soluble vitamin absorption, ability of vegetables to taste awesome


1 lb. Brussels sprouts, trimmed, halved

2 T. Extra virgin olive oil

½ tsp. Kosher salt

¼ tsp. Black pepper

¼ tsp. Garlic powder

2 T. Maple syrup, 100% pure

2 T. Balsamic vinegar, aged


  • Preheat oven to 375 degrees.
  • Toss brussel sprouts with olive oil, salt, pepper and garlic powder in a medium mixing bowl.  
  • Place brussel sprouts on a foil-lined baking sheet and roast in oven for 20-25 minutes.
  • Once the brussel are done, preheat a nonstick sautè pan to medium heat.  Add the maple syrup and balsamic and reduce to half its original volume.  
  • Add the brussel to the pan and heat through with the glaze.  Enjoy!

Nutrition Information:  gluten-free, nut free, dairy free

Calories:  140

Carbohydrates: 19 gms

Protein:  4 gms

Fat:  7 gms

Fiber:  4 gms

Sodium:  270 mg

Added Sugars:  6 gms

Rachael Colacino


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