Keeping the Holidays Healthy
Each year the holidays come and between the stress and parties it is no wonder we all end up feeling lousy and unhealthy. Statistically Americans will gain an average of 3-5 lbs from Thanksgiving to New Years and 1 of those lbs will stay with us forever. Over a period of 10 years we will have gained 10 lbs just from Holiday indulgence. However it isn’t just the weight gain, it is also the time of year, due primarily to stress and lack of sleep, we inevitably end up getting sick. Believe it or not with a few simple changes you can keep yourself fit and trim and feeling energetic and healthy.
Boosting our Immune Systems:
Between all the decorating, shopping and partying we tend not to focus on taking proper care of our bodies. Feeding our bodies the right foods will help our immune system protect us from all the bacteria and viruses we are exposed to at crowded gatherings, which are unavoidable this time of year. The most critical of the antioxidant vitamins and minerals are Vitamins A, C and E and Selenium.
Foods Rich in Anti Oxidants:
All Fruits and Vegetables , Nuts, Omega 3 Eggs and Cold Water Fish
*Winter Squashes, Leafy Green and Orange vegetables are especially high in Vitamin A
*Citrus Fruits, Berries and Cruciferous vegetables are especially high in Vitamin C
*Wheat Germ, Almonds, Sunflower seeds and Tomatoes are high in Vitamin E
* Brazil Nuts, Dried Apricots, Eggs and some Whole grains are high in Selenium
*Cold water fish are rich in Omega 3 fatty acids which attacks inflammation
Simple ways to incorporate these foods into your everyday diet:
1-Homemade snack mixes; put together some nuts and dried fruits and keep with you at all times so when you do feel hungry you have a healthy choice on hand
2-Soups are a great way to cram a ton of vegetables into your body without even noticing
3-Keep raw vegetables cut up and on hand and snack on them throughout the day
Confidently battle Over-Indulgence :
When it comes to over eating during the holidays I have discovered 3 major causes
2)Holiday Parties and Gatherings
3)Rushed for time; we grab whatever is easy
The solutions are almost as simple as the problems are themselves.
1) When it comes to food gifts the cardinal rule if it is not homemade, re-gift the item or throw it away. At least homemade gifts tend to be made from whole foods so they aren’t loaded with preservatives and chemicals.
2) As tempting as it may be to fast all day to make up for gorging at that evening’s party there is truly no bigger mistake. Instead be sure to have a protein and fiber rich snack before heading out. Think Hummus and Carrots or whole wheat pita or even an egg and whole grain toast. Don’t skip meals it shuts down your metabolism and if you go to a party famished don’t be surprised if you pig out.
3) We may not always have time to sit down and have a proper meal but having whole fruits, clementines and apples are a great choice this time of year because they are easily portable and full of vitamins, nuts are another must to have on hand.
Another key to surviving holiday overindulgence is to come up with some good alternatives to family favorites. I find this critical when it comes to Thanksgiving. If you have ever cooked the entire Thanksgiving feast yourself then you are aware of how much butter is used, for those of you who don’t cook but instead just eat, how does roughly 4lbs. of butter per 8 guests sound to you! There are some simple ways to change family recipes to make them healthier and there is nothing wrong with trying some new healthier recipes that are just as delicious.
One of the best ways to control Thanksgiving indulgence is starting the meal with a delicious velvety soup which can help fill you with fiber rich goodness but can also be the main course for the vegetarian or vegan guests at your holiday table. The soup is a classic squash bisque that uses sweet potato instead of cream to give it the beautiful texture and uses the same spices as our beloved pumpkin pie.
SQUASH AND APPLE BISQUE
2 lbs winter squash, peeled and cut in 1 inch pieces
2 lbs apples, roughly chopped
1lb sweet potato peeled and cubed
1 onion, chopped
3 cloves of garlic, minced
1 inch piece of fresh ginger grated
½ tsp clove
½ tsp nutmeg
1 quart+ vegetable stock or water
- Heat a large saucepan over medium heat; coat pan with cooking spray. Add garlic, ginger and onions and sauté for 5 mins or until onions are clear, add cinnamon
- Add apples, squash and the sweet potatoes and saute
- Add 1 quart + of broth and simmer until potatoes are very soft
- Let cool a bit and using a blender or food processor blend until smooth adding a bit more stock or water to get the tight consistency
- top with toasted pumpkin seeds or nuts for a bit of crunch and extra flair
Traditional Mashed Potatoes, instead try substituting chicken stock for the butter and milk and to give it some creaminess toss in a handful of parmesan cheese. Also substitute cauliflower for half the potatoes to up the fiber and lower the calories and starch. Be sure to use lots of fresh herbs like rosemary, garlic and parsley to give them great flavor without all the extra saturated fat.
Candied Yams or Sweet Potatoes with Marshmallows: Instead opt for some roasted winter squashes which have lots more fiber and a much lower glycemic load and sweeten with a touch of blue agave or maple syrup instead of brown sugar.
Stuffing: again try using some chicken broth to reduce the amount of butter and if you are sautéing onions and other veggies to add to your stuffing use olive oil instead of butter, keep in mind oyster stuffing is a better option than sausage because those oysters are rich in heart healthy minerals which may counteract some of the other foods we eat that day! Even better add lots of veggies to your dressing and always cook your stuffing in a casserole dish, not stuffed in the bird to avoid food borne illness
Opt for a free-range turkey, when animals eat their natural diet, rather than a grain fed diet, their meet has the correct balance of essential fatty acids and is thus much healthier for us to eat, these are available for order at Friends
Make your own cranberry sauce and try using a little stevia or blue agave syrup to sweeten it rather than sugar. Also add some cinnamon which helps regulate insulin production
Green Bean Casserole: I think it is high time you encourage your family to give this one up if it still has a place on your holiday table, instead try blanching some fresh or frozen green Beans and then toss with some olive oil, lemon zest and some sliced almonds for a much healthier dish.
ROASTED BRUSSEL SPROUTS WITH CARAMELIZED ONIONS
1lb brussel sprouts
2 onions peeled and thinly sliced
olive oil for cooking
sea salt and pepper to taste
in a bit of oil over low heat saute the onions stirring occasionally for 15-20 minutes or until caramelized
trim brussel sprouts and cut an x in the bottom
blanch brussel sprouts lightly and rinse in cool water
toss brussel sprouts together with onions and a tablespoon of oil, season with salt and pepper
place in a 375 degree oven for 8-10 minutes and serve
If you are in charge of bringing a side dish try bringing a salad for a change. You’ll be amazed at how well it goes over and for a festive touch toss in some dried cranberries and walnuts with a simple vinaigrette.
Pies: Here is the thing, as a food purist I have to say why mess with a good thing. Instead be sure to control your portion size and opt out of the ice cream. If you really love pumpkin pie and can’t imagine a small piece, skip the crust which has many more fat and calories than the filling. Also if you are making the pies opt for whole wheat pastry flour rather than regular bleached all-purpose flour, it is a change no one will notice but will add a bit of fiber to those pies.
During the Holiday season it is important to come up with some healthy snacks to have on hand to prevent you from over indulging on the many unhealthy foods you might find yourself surrounded by. It is far to easy to be tempted by the dishes of candies or cookies all over the place so the key to finding success is to make sure you don’t get too hungry. Hummus or bean dips are great this time of year because they are the perfect combination of protein and fiber to help keep you feeling full longer. Eat with fresh vegetables or make into a wrap tih some lettuce and sprouts for a hearty and healthy on the go snack.
CURRIED SWEET POTATO HUMMUS
1 large sweet potato, roasted until soft
1 can rinsed white beans
1 can rinsed garbanzo beans
3 garlic cloves
1 tbs curry powder
1 tsp. cumin
juice and zest of 1 lemon
olive oil and salted water** to get desired consistency
Peel Sweet Potato and place in a food processor with the next 6 ingredients.
Slowly add the oil and salted water alternating small bits of EACH to get desired consistency.
Making a salted water solution of 1/2 tsp Sea Salt per 1/4 cup water is the key to a perfect Hummus consistency without adding all the fat from oils.
If you have a sweet tooth the holidays can be a treacherous time of year. There are treats everywhere and were as the recipe above is designed to help keep you from getting hungry, this next recipe is a healthy treat that seems utterly decadent. Always use dark chocolate because once you introduce dairy to chocolate the ant-oxidant properties are wiped out.
HOLIDAY FRUIT AND NUT BARK
½ pound good quality dark chocolate, aim for at least 60% cacao
¾ cup chopped dried fruits (use what you like apricots, cherries, raisins or a combo)
½ cup walnuts
½ cup oats
1 tsp cinnamon
½ tsp ground clove
on a rimmed cookie sheet spread out the oats and walnuts and sprinkle with cinnamon and cloves
toast in a 325 degree oven for 8-10 mins or until lightly brown
in a microwave or double boiler melt chocolate
stir in nut and oat mix and chopped fruit
line a rimmed cookie sheet with parchment paper and press out the chocolate mixture into a thin even sheet about ¼ inch thick
chill in regriferator until firm, break into bite size pieces and keep in a sealed container in the fridge for several weeks
Above all else, be smart about portions, if you eat until you feel sick, blame no one but yourself. By all means taste everything but most times a simple taste will do, and do try to load up with the veggies and turkey and go light on the stuffing and potatoes, never forget that the original Thanksgiving was a celebration of the harvest, and by the way after this feast most families survived on very little in the ensuing winter months.