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10 Tips to Avoid Holiday Weight Gain and Eat Healthier this Christmas

10 Tips to Avoid Holiday Weight Gain and Eat Healthier this Christmas

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🍪🍪🍪Cookies for breakfast? Let’s do it! 💪I was lo

🍪🍪🍪Cookies for breakfast? Let’s do it!

💪I was looking for a healthy way to get protein into my kids in the morning and when we’re on the go. I’ve also been eating these as my pre-workout fuel and I’m obsessed! If you need something quick and healthy to grab on the way out the door, look no further!

🍪 My Chocolate Chip Protein Cookies are packed with filling fiber from chia seeds, flax and oats. Each cookie has 5 grams of protein and healthy fats to help you power through your morning.

🥰 Here’s how to make them:

Ingredients
- 1/4 cup chia seeds
- 3/4 cup water
- 2 large bananas
-1/2 cup peanut butter
- 3 Tbsp maple syrup
-1/2 Tbsp vanilla extract
-3/4 cup rolled oats
-1/4 cup ground flaxseed
-1/4 cup protein powder (unflavored or vanilla)
-1 tsp baking soda
-1 tsp ground cinnamon
-1/3 cup mini chocolate chips

Instructions
1. In a medium bowl, mix the chia seeds and water. Set aside.
2. In a large bowl, mash the bananas with a fork until smooth.
3. Check on your chia/water mixture. The chia should have absorbed most of the water to form a gel. Add to the banana mixture along with the peanut butter, maple syrup and vanilla.
4. Add the oats to a blender or food processor and buzz until a fine flour forms. Add to the banana mixture along with the flax, protein powder, baking soda and cinnamon.
5. Stir in the chocolate chips. Cover the bowl with plastic wrap and refrigerate for at least 2 hours.
6. Preheat your oven to 375 degrees F. Line a baking sheet with parchment paper and scoop out 1/3 cup amounts to make 15 cookies.
7. Bake for 12-15 minutes or until a toothpick in the middle of the cookies comes out clean.

📝 Notes: Let the cookies cool until they firm up. These keep well in the fridge for 4 days or you can freeze them.

👏Nutrition: each cookie has 139 calories, 16 g of carbs, 3 g of fiber, 5 g of protein and 7 g of fat. All the good things to keep you satisfied longer!

#proteinfood #fibermax #fiberlove #healthyrecipe #kidfriendlyfood

If you’ve tried psyllium fiber (aka the main ingre

If you’ve tried psyllium fiber (aka the main ingredient in @metamucil) and aren’t loving mixing it in plain ol’ water, try these yummy ways instead!

🥞1. Add it to pancake or waffle batter
Makes them fluffier and you get an easy fiber boost!

🥣2. Stir it into overnight oats
Add to overnight oats before you eat them in the morning and before adding fruit.

🥄 3. Mix it into yogurt
Stir into Greek yogurt with berries + a little cinnamon or vanilla.

🥤4. Blend it into a smoothie
Fruit, greens, almond milk, protein and extra fiber. Drink this and you’re a nutrition superstar! 🌟

🍪5. Bake into cookies
I have the most delicious recipe for trail mix breakfast cookies. Search for it on my blog at 80twentynutrition.com. And you can also get the link in my stories!

🥖 6. Add to homemade bread
Psyllium helps improve the texture of gluten-free, low-carb, and keto breads. It works great in loaves as well as bagels and tortillas!

👉Dietitian tip: when increasing fiber, start small and increase gradually. Psyllium absorbs a LOT of water, so always take it with plenty of water. 💦

💾 SAVE this for the next time you need easy ways to add some fiber to your day!

#Psyllium #Fiber #FiberTips #Nutritionhacks #GutHealth

I’m not into adding never-ending list of supplemen

I’m not into adding never-ending list of supplements to my routine. I AM a big fan of quick and easy ways to boost health. Psyllium husks are one of those easy wins 🥇.

This bulk-forming soluble fiber lowers LDL cholesterol, stabilizes blood sugar levels and promotes satiety which can help you manage your weight. It absorbs water so it’s great for both constipation and loose stools (if you have IBS or chronic constipation it really helps 💩!).

🥄 You can mix it with a big glass of water and down the hatch it goes. I have some other ways. You can incorporate it into your day that taste good 👍.

👉👉Who’s already taking psyllium husks? Do tell!

#PsylliumFiber #FiberHealth #GutHealthTips #BloodSugarBalance #LowerCholesterol

Merry merry 🎄❤️

Merry merry 🎄❤️

Starbucks is serving up new protein drinks! ☕️ 💪

Starbucks is serving up new protein drinks! ☕️ 💪

You can choose from specialty protein lattes or add protein cold foam or protein-boosted milk to your typical order.

Seems like a promising boost to your morning routine, doesn’t it?

👉👉Here are my thoughts on the pros and cons and whether these protein drinks should be a part of your regular routine.

#starbucks #starbucksprotein #protein #foodtrends #nutritiontrends #healthyeating #dietitianeatsrealfood #dietitian #healthyornot

The annual Food and Nutrition Conference and Expo

The annual Food and Nutrition Conference and Expo (aka FNCE) was incredible! Connected with colleagues, saw the newest better-for-you foods, learned about the newest health tech and research… and found time to meet my inner cowgirl 🤠 in Music City!

#fnce #fnce2025 #dietitian #foodtrends #healthyeating #bloodsugar #newproductalert #healthyeating #healthyliving

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