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DIY All-Natural Preworkout Drink

Many athletes and gym goers swear by a caffeinated drink before their workout, whether it’s coffee or a supplemental “preworkout” powder mixed with water. Studies have shown that caffeine can, in fact, improve athletic performance – it’s even a banned substance at the Olympics! How can you take advantage of this effect while still supporting optimal health?

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Make Your Own Acai Bowl

By Integrative Nutrition

Acai bowls are a huge trend in the healthy eating world right now, and for good reason. What’s not to love about a giant bowl of nutrient-dense, low-calorie purple sorbet overflowing with colorful, delicious superfood toppings? Just eating an acai bowl feels like a special occasion. Many shops and cafes go the extra mile with their acai bowls and turn them into mini works of art, featuring spirals and stripes of carefully placed, color-coordinated toppings. Unfortunately, all this superfood artistry comes at a cost. Most acai bowls cost $10-$12, which can add up quickly if you make them a daily habit (which is a good idea for your health, but probably not your wallet).

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Mini Vegetarian Broccoli Frittatas

By Integrative Nutrition

High protein, on-the-go breakfasts are tricky to come by, especially if you don’t want to include meat. These veggie-packed mini frittatas provide the perfect solution. Start your day off with a high protein, moderate fat meal (plus a serving of veggies) and you’ll set a positive trajectory for your health goals. You’ll feel satiated and focused all morning, better able to focus on your important tasks and responsibilities. If your morning routine is busy and stressful, make a batch of these mini vegetable frittatas on the weekend and you’ll take one less step out of your weekday morning craziness.

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Dairy-Free Panna Cotta

By Integrative Nutrition

Panna cotta is a traditional Italian dessert made with heavy cream and gelatin, often prepared in a shaped mold and topped with a decadent sauce. This healthier dairy-free version subs unsweetened cashew milk and coconut cream for typical dairy products and adds dark chocolate for an indulgent twist on the classic concept. It’s served in adorable single-serve dishes, making it the perfect ending to anything from a fancy Italian dinner party to a plate of spaghetti shared with your kids.

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Whole Wheat Honey Cranberry Cake

By Integrative Nutrition

When the holiday season rolls around, for many of us, our first instinct is to bake! Nothing evokes the comfort and nostalgia of the holidays like a warm kitchen full of the scent of cinnamon and sugar. However, many people find it hard to stick with healthy habits because they miss the tradition and ritual associated with less-than-healthy treats. Rest assured that you can have your holiday treat and eat it too! You just need to know a few simple swaps.

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Vegan Pesto Grilled Cashew Cheese Sandwiches

By Integrative Nutrition

If you thought grilled cheese sandwiches were a thing of the past because you’ve adopted a dairy-free diet, think again. Cashew cheese makes a great alternative to dairy cheese as part of a plant-based or vegan diet. It’s creamy, savory, salty, and full of fat – just like real cheese! It’s made by soaking raw cashews until soft and then blending them with spices and flavorings of choice until they form a rich spread. It has far more in common with soft cheeses like brie and mascarpone than it does with snacking nuts by the time it’s finished.

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Vegan Coconut Fudge Ice Cream    

By Integrative Nutrition

Whether you’re a committed vegan or simply experimenting with a plant-based diet for health reasons, you shouldn’t have to go without ice cream. Making your own traditional ice cream at home can be intimidating – the process includes tempering eggs, avoiding scalded cream, and a host of other fiddly steps.

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Pumpkin Seed Trail Mix Bites

By Integrative Nutrition

Pumpkin seeds (sometimes called pepitas) don’t get quite as much attention as the squash itself during this pumpkin-saturated season, but they should. They’re crunchy with a mild flavor that’s both nutty and grassy. Better yet, they’re incredibly healthy, offering protein and a generous dose of magnesium –  as well as a host of other nutrients and minerals, including manganese, copper, and zinc.