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5 Strategies to Stay Healthy During the Holidays

December 26, 2017
Photo by on Unsplash

Photo by on Unsplash

The holidays are coming to a close, the new year is almost here, and now is the perfect time to check in and see how your healthy habits are holding up. It may be the season of warm beverages, sweet treats, and festive holiday meats, but small tweaks and simple swaps are all it takes to enjoy the festivities without overdoing it. Plus, it will feel great to start 2018 already on the right track!

Foodstand can help! Here are a few things to keep in mind as you navigate your New Year’s festivities:

Check in with yourself. Don’t forget to stay mindful and listen to your hunger cues. Having one cookie doesn’t mean you need to eat five just because they’re in front of you. After all, moderation is one of the most important keys to good health. Check out these tipss to help you keep each bite as mindful as the last.

Make healthy swaps. Whether you’re whipping up a pre-party snack or preparing dessert for family and friends, don’t forget that tasty, satisfying food or drink doesn’t have to be unhealthy if you’re careful with your ingredients. Serve seltzer with pomegranate seeds instead of soda, nosh on crispy chickpeas instead of chips, and make cookies with almond flour to add protein and cut the refined flour. Check out these swaps for some additional ideas!

It’s ok to say no…in a nice way! Feeling pressured by well-intentioned food pushers? Have some answers in your back pocket to decline without offending, such as “I will in a bit,” or “thank you, but I’ve had one already!” If they’re being super pushy, communicate that you’re feeling full or that you don’t want to spoil your appetite, and they’ll most likely respect your boundaries.

Stay hydrated! Don’t forget to drink lots of water—at least 8 glasses a day! This will help you keep your cravings in check while allowing your body to function properly. Particularly if you’re at a party and choose two have a drink or two, don’t forget about trusty H20. Ask for sparkling water in a wine glass with a slice of citrus so you still feel festive without overdoing the alcohol. Check out these tips to keep hydration fun and easy.

Fill up on fiber. Make it a goal to fill half your plate with fibrous fruits and veggies, and eat that before reaching for the heavier stuff. You’ll likely find that the fiber will fill you up, and you’ll feel lighter at the end of the meal.
With the help of these tips you’ll be able to finish the holidays off strong, and welcome 2018 with a renewed sense of confidence in your healthy habits—habits that will last throughout the year! Want some additional tips? Check out 5 Foods to Start and Stop Eating in 2017, How to Love the Holidays, and Heart-Healthy, One Bite at a Time. And as always, feel free to visit for plenty of free guidebooks on how to stay healthy year-round, one habit at a time.

Features Recipes Uncategorized

10 Better Breakfasts: Sugar-Saving Swaps

March 27, 2017

A proper breakfast has the power to fuel your morning, boost your metabolism, enhance concentration, and set a positive tone for the rest of the day. Sadly, standard American breakfasts have been shown to do the exact opposite—excess sugars and refined carbohydrates hide in granola bars, cereal, processed bread, and even fruit yogurt, and are a recipe for mid-morning crashes and dreaded weight gain.

Want to know how you can make breakfast work for you, not against you? Here are 10 healthy twists on breakfast favorites that are sure to satisfy your taste buds AND your health:

Photo courtesy of Food By Mars

Photo courtesy of Food by Mars

  1. Swap sugary-granola for Grain-free Cocoa Granola. Serve it with banana slices and plain yogurt or milk for a protein, fiber, and antioxidant-filled breakfast with all the crunch, and none of the added sugar.

    Photo courtesy of Simply Delicious

    Photo courtesy of Simply Delicious

  2. Swap regular pancakes for Banana Oat Pancakes made with oats and sweetened only with banana. Pancakes are typically packed with sugar, butter, and refined carbohydrates. This alternative is a nutrient-rich rendition of the classic. Skip the maple syrup and you’re good to go.

  3. Swap sugary cereal for Shredded Wheat with milk and sliced banana or berries. If cereal is a must-have, stick to plain, unsweetened, whole grain sources. The first few days may be the toughest, but your taste buds will eventually adapt and you’ll be able to kiss sugary cereals goodbye. And we’re sure you’ll grow to appreciate the taste of fresh fruit as a natural sweetener!

    Photo courtesy of Minimalist Baker

    Photo courtesy of Minimalist Baker

  4. Swap sugary French toast for 5 Ingredient Banana French Toast sweetened only with banana. Similarly to pancakes, french toast can contain a plethora of ingredients with little to zero nutritional value. Try this more nutritious alternative, and remember to use whole grain toast as your base!

    Photo courtesy of Harney & Sons Fine Teas

    Photo courtesy of Harney & Sons Fine Teas

  5. Swap sugary coffee drinks for unsweetened tea. Every breakfast needs a better beverage. And let’s face it, a Frappuccino is actually a milkshake masquerading as coffee—you don’t even want to know how much sugar is in one of those bad boys. Ditch the milkshake for Harney & Sons Fine Teas Black Currant. Its fruity, berry flavor will satisfy any desire for sweetness, no added sugar required.

    Photo courtesy of Anne food.

    Photo courtesy of Anne food.

  6. Swap fruit yogurt for plain yogurt with fresh fruit. One 8 ounce serving of Yoplait Strawberry Yogurt has a staggering 30 grams of added sugar—that’s far more added sugar than one should eat in an entire day! Stick with unsweetened plain or Greek yogurt, and add your own berries or banana for fiber and sweetness without the added sugar.

    Photo courtesy of Paleohacks

    Photo courtesy of Paleohacks

  7. Swap regular waffles for Banana Coconut Flour Waffles. Believe it or not, these waffles are made mostly from eggs and bananas, making them high in protein, fiber, and micronutrients. Top with whole fresh fruit such as strawberries or banana slices and you’ve got yourself a power breakfast.

  8. Swap maple syrup for unsweetened applesauce and plain yogurt on pancakes, french toast and waffles. One tablespoon of maple syrup contains a whopping 12 grams of sugar, and that’s only a fraction of what people consume in one sitting. Although maple syrup is minimally processed, sugar is sugar is sugar, so make the switch to unsweetened applesauce and plain yogurt for a naturally sweet, creamy alternative.

    Photo courtesy of Realfoodology

    Photo courtesy of Realfoodology

  9. Swap brown sugar oatmeal for Banana-Sweetened Oatmeal. Brown sugar may be a classic, but it is time oatmeal shines without the added sugar. Slicing bananas into the pot with your oats and milk leads to an equally sweet treat, no brown sugar needed. Add a spoonful of nut butter or top with toasted almonds or pecans for added protein.

    Photo courtesy of Anne food.

    Photo courtesy of Anne food.

  10. Swap jam on toast for nut butter on toast with a side of fruit. Jams and jellies contain fruit, but they also contain a ton of sugar. Stick with a protein-rich spread such as nut butter that will fuel you throughout the day, and fiber-rich whole fruit. And don’t forget to choose a whole grain bread without any added sugar!

Once you start making simple swaps like these, your taste buds will adapt and your metabolism will follow suit. Remember—stick to whole fruit for sweetness, and choose fiber-rich, whole-grain sources of carbohydrates. And in general, it’s best if you make it yourself. To learn more about building a better breakfast, download Foodstand’s free app, and join the Avoid Sugar at Breakfast Challenge. Then invite a buddy to do the Challenge with you—to hold you accountable, and congratulate you for sticking with it.

From the Team Uncategorized


November 3, 2016


We vote with our forks all year long, but come Tuesday, November 8th—be sure to vote with your ballot too (if you’re in the U.S.)! This election could have a huge impact on all of us—from health to the environment, minimum wage, and taxes too. Here are some quick tips to ensure your vote supports a better food system:


  • To ensure a healthier food system and to sustain our planet, we need to make some drastic changes, and our next President of the United States could play a vital role in determining our future in these areas. It’s fair to say that neither candidate is perfect when it comes to food and sustainability, but their differing stances on certain issues could take us in two very different directions. Check out The Food Revolution Network’s “Hillary Clinton and Donald Trump: Where They Stand On Food” to make an educated vote.


  • Before you hit the voting booth, check out the 2016 Food Policy Action Scorecard to see how your Senators and Representatives voted on food policy to support a healthier food system.
  • Look up your sample ballot on Ballotpedia to see who’s running, and where they stand on important issues.


  • The Soda Tax is on the ballot in San Francisco, Oakland, and Albany, California and Boulder, Colorado. It’s an effective way to raise money for a community, and simultaneously make significant improvements on public health. Harvard researchers say Bay Area taxes alone could avert $55M in health costs over 10 years. Here’s More Evidence That Soda Taxes Cut Soda Drinking.
  • Talk to your friends and family in these cities and inform them about the tax. If someone replies, saying “it’s a regressive tax that disproportionately hurts poor people” you can respond by pointing out that diabetes is a regressive disease that now overwhelmingly effects low income families, and it is our government’s responsibility to protect the health of all citizens.
  • And finally, VOTE for the Soda Tax. If you’re in San Francisco, it’s Proposition V—vote YES!
From the Team Uncategorized

Coming Soon: Good Eating Challenges to Build Healthy Habits

September 1, 2016

Here at Foodstand we’ve always been on a mission to make good eating easier for more people. Each of you—with each post, comment, and ingenious kitchen innovation—has done your part to share what you know, so all of us can follow your lead. I’ve learned so much from every one of you—whether it’s how to more efficiently chop kale with a pizza cutter, how to forage for anything, how to reinvent literally all leftovers, or how to make the best breakfast in a melon. And hopefully you’ve learned a thing or two from me as well!

But I’m sure we all have people in our lives who don’t have the exact same passion for and commitment to better food that we do, who still want to live healthier lives. Maybe they turn to you for advice, or rely on you to show them around a farmers market. At Foodstand, we want to bring more of those aspiring healthy eaters into the fold. I’m sure we can all agree that if more people have a path to healthier, more sustainable eating, we could all be a happier and healthier society.

But how do we do that?

Well, most of you probably remember the #NoFoodWaste challenge we did together in June. You all shared nearly 500 tips, thousands learned from you, and the campaign (through our incredible partners) reached over 1M people! Not only did we individually do our part to chip away at the $218B food waste problem, but we brought more of our friends and family into the dialogue about a better food system. And we realized that there is something to these challenges—they motivate each of us to do just a little better tomorrow.

So we’re excited to share that in the coming weeks, on the heels of a successful #NoFoodWaste challenge, we’ll be launching a series of Good Eating Challenges on Foodstand—all tied back to our Good Eating Manifesto, our simple rules to live by:

  • Eat less processed food: make lunch 3x a week, cut back on added sugar
  • Eat more plants: eat 3 servings of fruits and veggies a day, eat 3 colors a day
  • Eat fewer animal products: eat less meat
  • Eat more mindfully: eat 1 distraction-free meal a day

These simple and super fun challenges are meant to celebrate progress over perfection, giving each of us (and those friends and family members of yours!) a chance to build lifelong good eating habits one at a time with the support of tens of thousands of other Foodstanders. Wherever you are on your good eating journey—whether you burn rice or you brûlée on the regular—there is always a little more you can do, and we’ll have a challenge for you.

You’ll start with one simple challenge for one day, eventually working your way up. And if you’re an expert in any of these categories, you’ll have a chance to help others as well, sharing what you know and what you’ve experienced.

What will these challenges look like? Well, we’re still working on it =). Since we’re still designing, we’d love your input! If you have thoughts on which challenges we should start with, how best to educate members about some of these habits, and/or partners we should work with, please drop us a line ! And if you want to stay up to date on the latest, join our newsletter!

Looking forward to sharing more very soon!


Rachna & the Foodstand Team