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just some super simple ideas, or maybe just confirmations of what you should probably already know.   and a few resources to boot :)



obviously turkey fits our definition of real food.  but what should you look for?  check out this great article written by Mary’s Turkey’s, the same organization as Mary’s Chicken.

cranberry sauce

store-bought, canned sauce is typically going to be pretty offensive.  make your own from fresh or frozen cranberries, easily and effortlessly:

empty cranberries into a saucepan. add maple syrup, orange juice, orange zest, and spices to the pan and cook over low heat, stirring occasionally until the cranberries are soft, about 10 minutes. increase the heat to medium and cook until the cranberries burst, about 5 more minutes. if you like your cranberry sauce very chunky, remove from heat now. if you like a smoother sauce, cook down over medium heat for another 5 minutes. transfer to a bowl and let cool completely before serving.


need a couple of simple, homemade options?  check out our 2 favorites from previous years:

mashed potatoes

couldn’t be easier than baking some of your favorite variety of white potatoes, then mashing with heavy whipping cream, butter, salt , and pepper!

sweet potatoes

keep it simple as well!  bake your sweet potatoes, mash them up with butter and salt, spread them into a dish, and then sprinkle with cinnamon and drizzle with some maple syrup


check out this reduction gravy recipe, used by many in the holistic nutrition world:

  • mince some garlic, shallots, and fresh herbs.   add to a heated, buttered sauce pan and cook until fragrant.
  • deglaze with some white wine. reduce the white wine by more than half, right about when it starts getting a little syrupy.
  • add a generous amount of the super gelatinous bone broth, maybe from Echo & Rig butcher shop.  reduce the heck out of it.
  • once it’s starting to coat the spoon, turn off the heat, toss in a few tablespoons of cold butter, raw egg yolks, and maybe some cream.
  • stir, and season to taste.

green bean casserole

check out this green bean casserole recipe from Wellness Mama.

pumpkin pie

well of course go with our local chef Samantha of My Chef.  check her out on Facebook here.


do this not that – simple substitutions

simple substitutions for you and your family!  if your family is making food, just ask them to make these simple substitutions:


keep your SHT as straight as you possibly can!!!

if you have a goal for health, mind, and body, you must understand, EVERY DAY COUNTS.

every single day.  one day a week of drinking or eating off, for me personally, I see changes in my body and my vibrancy.  all these days add up.  keep in mind, ONE day usually leads into a couple of days and so on.

at a minimum, stay committed our foundational principles.

if you start to give in on your routine, sleep late, stay up late, let little things into your diet, skip your priming process, etc., keep in mind it is much more difficult to get back on track after the holidays are over. 

do the things you know you can do every day:

  • Prime every morning!  set a tone for the day!
  • get your first meal of the day spot on.
  • plan for some sun exposure
  • commit to your regular fitness routine (or find another option).
  • get some barefoot activity in.

all these things add up to cumulative momentum that will help you make other optimal choices.

continue to workout according to your normal workout schedule.  ideally in the morning.

ever notice how working out sets a tone of the day and makes you feel a little “counter balance” to any suboptimal choices?  be sure to follow through with your workout goals, esp during the holidays and while traveling.  if your schedule gets a little crazy, commit to a morning workout each and every day to set a tone for the day and get it out of the way.  even if it’s something you do on your own!

planning for events

if possible, offer to host a gathering or dinner at your place with specific guidelines :)

it’s much easier to make ground rules and guidelines when you’re the host.  you can make food assignments, or at a minimum, have basic guidelines for things allowed and things off limits (such as hydrogenated oils, no wheat / gluten, etc.).

when going to visit someone else, send notices of your dietary preferences ahead of time, or bring them with you.

it’s super simple to send a list of basic needs that would help you over the holidays.  staples such as butter, bacon, and coconut milk can be kept in stock for you, OR you can make a trip to the store to grab some when you get there!  my family used to think I’m crazy, but now it’s just the norm!

have your own alternatives for everything.

it may sound ridiculous to you, but I guarantee you, I will have my staples available when i’m on vacation.  whether I bring them with me or I go shopping when I get there.  canned coconut milk for my coffee, tons of butter, and my choice of alcohol (red wine and scotch) are some of my basics.

other useful tips:

if going somewhere where you know there will be a lot of temptation,

eat high meat, high fat, 2 hours before leaving the house.  this will give enough time for your satiation signals to kick in.

learn to say “no thank you.”  if you got the guts, say what I’d say “no thank you, that’s toxic.”

you can always tactfully elaborate, “I’m on a health program for some specific symptoms and issues I’m dealing with.  and honestly, I’m just trying to feel as amazing as I can.  every bite counts!”

remind yourself about how bad some of those foods make you feel.

when you’re in the moment of decision, think about how awful you feel when you go off plan!

make the best choices you can with what’s available.

always.  at any establishment, at any get-together, there are ALWAYS better choices.  holidays should be a reason to celebrate, while at the same time staying true to the things that make you feel amazing.

reach out to your friends and allies for support.

our Facebook groups are amazing.  reach out for suggestions and support.

embrace the urge to talk about the SHT!  while respecting other’s food choices.

ever notice how, when you start to talk about the SHT, it reinforces the SHT?  be proud of what we do, and do it with tact!

the satisfaction you will get from resisting is far greater than the few seconds of pleasure!

I’m reminded of this the longer I commit to our foundations as often as I can, even in situations that I otherwise might give myself a pass!

remember, it’s easier to stop if you never start.

once you start, as many of us know – it’s hard to stop!

before every indulgence, pause.

take a brief moment to pause.  ask yourself internally “how is this going to make me feel?  how is this going to affect my health, energy levels, and body composition?  how is this going to affect my goals?

be easy on yourself if you allow yourself to indulge, but not go overboard.

it’s all good!  most of the tips listed here are geared towards helping you stay true to our healthy path!  and at the same time, we want you to live life and make this work in a modern lifestyle.  if you feel ok with it, if you’ve rationalized it enough that you’re going to go for it, just do it and enjoy it!  and then get back on board!

sent with so much love from everyone here at Paul C. Tijerina, LLC, and SuperHuman HQ.

Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach