Holiday season is here and that means festive get-togethers, delicious indulgences and fun gifts for all! But the best gifts are gifts people will actually use, so we put together some of our 4Q Method favorite health and wellness picks that your health-minded friend is sure to enjoy!

If you’re on social media, you’ve likely heard the warnings about seed oils wreaking havoc on your body. But are they really that bad for you? As with most nutrition questions, the answer is nuanced, so we’re here to present the facts, as well as our opinion, so you can make an informed decision.

Healthy food doesn’t have to be boring. It also doesn’t have to require complicated recipes or hard work. Pickled onions are a perfect example of a simple ingredient that elevates a dish without any real effort. It works perfectly in a salad, on tacos, or as a way to breathe new life into a kitchen sink bowl of leftovers.

Like most things, there isn’t a black and white answer when it comes to the new wave of weight loss medications, such as Ozempic. As registered dietitians, we’re here to shed some light and share our thoughts. 

Vitamin D supplementation has become popular due to its suggested role in preventing disease such as cancers, cardiovascular disease, and diabetes. However, recent guidelines from the Endocrine Society are singing a different tune.

After reviewing the data supporting aggressive vitamin D supplementation, they found that a lot of those studies were not strong enough to suggest such a direct correlation between vitamin D and disease prevention. They therefore decided that the only people who should supplement above the Institute of Medicine’s (IOM) daily recommendations are:

At 4Q Method, we’re all about taking the easy way out and ordering in — even Chinese food. But sometimes it’s nice to be able to replicate the flavors of restaurant cuisine at home. That’s why we love this Beef & Veggie Stir Fry — it’s all the flavors of Chinese takeout, but with a slightly lighter feel and is so simple to make. The best part is, just like Chinese leftovers, this tastes amazing the next day right out of the fridge!

At 4Q Method, we love a really good al denté bowl of pasta at an Italian restaurant…or even better, in Italy. But for a quick non-indulgent, healthy weeknight dinner full of fiber and protein, this really hits the spot.

While this recipe calls for artichokes and spinach, feel free to load it up with any vegetables you have on hand. Roasted or sautéed vegetables work perfectly as well, but canned artichokes and spinach just take less time, which is what makes this dish so simple to prepare. And not only do the vegetables add delicious flavor and texture, they also make this a perfectly balanced 4Q meal all in one bowl.

This salmon salad is truly next level.

It’s a rendition of our beloved Mayo-Free Tuna Salad — full of flavor, zero mayo, so light and so delicious. Because salmon naturally has more fat than dry tuna, we’ve reduced the amount of oil and because dill goes so perfectly with salmon, we’ve added that in for some extra flavor. And while this recipe calls for fresh baked salmon, canned salmon should work just fine.

Paired with a salad, crudité, crackers, or a sandwich, this recipe is sure to be a favorite for everyone who tastes it!

Cucumbers can be kind of tasteless. Not with this recipe! This Asian cucumber salad is bursting with flavor, and the best part it, it’s super simple and easy to make.

Most of the teriyaki salmon or Asian glazed salmon recipes out there are full of sugar or honey, turning an otherwise healthy dish into a source of unnecessary added sugar.

This recipe still gives you a perfect hint of sweetness to balance out the umami flavors without going overboard. And because we’ve drastically cut down on the honey, you can feel great about adding this dish to your regular recipe repertoire week after week.

Beer has gotten a bad reputation for being the alcoholic beverage that you absolutely cannot drink if you’re trying to lose weight. But is that true? What information is this based on? Let’s discuss.

At 4Q Method, we believe eating to lose weight shouldn’t be boring, but green beans can be a boring vegetable. So, we’ve given them a makeover with this recipe to amp up the flavor without amping up the calories. (I know - we don’t really use that word here, but it’s true!)

These green beans are bursting with umami from the soy sauce, sesame oil, ginger and garlic. Even if you’re not a fan of green beans, you will be after you try this — trust us!

Thanksgiving is usually a holiday full of overeating and overindulging, but it doesn’t have to be that way! As with all things 4Q — we’re all about striking a balance between enjoying food and indulging, while staying in control and on track.

And as with all things 4Q, we not only help you figure out “what am I going to eat?”, but also “how am I actually going to actually execute that?” To do this, we’re giving you a Thanksgiving Food Plan and Game Plan that will leaving you feeling empowered and prepared going into your Thanksgiving festivities.

While most other spaghetti squash casseroles are low in carbs, they are often loaded with cheese, which significantly drives up the fat. Our secret ingredient gives this dish the same creamy, cheesy consistency as ricotta, but with less than half the fat and more than double the protein! This recipe strikes the perfect balance of protein, fat, and vegetables, making it a perfect meal in and of itself!

Fried chicken tenders may be delicious, but these Pecan Crusted Honey Mustard Chicken Tenders are next level! The bonus is that they have zero refined starch, are baked (not fried!) and are full of protein, healthy fat, and even some fiber. And while they are totally kid-friendly, they’d be a crowd pleaser at any adult dinner party!