The Best Ingredients for a Healthy Thanksgiving
I want to share a personal message to my readers as I start prepping for my favorite meal of the year. A healthy attitude and lots of gratitude – these are the best ingredients for the Thanksgiving holiday.
First and foremost, be thankful for your Health. Don’t take it for granted and be responsible for yourself. Throw out any self-defeating attitudes with the turkey carcass. Next, enjoy real food this holiday. We live in a country where food is abundant. Be thankful for it, take the time to make the real stuff, and simply enjoy it. Keep traditions going — Do fuss over certain foods! Every family has “secret recipes” and favorite dishes. That is why I will be making my dad’s amazing creamed onions and my husband’s grandmother’s Caribbean sweet potatoes (think rum, lime juice and spices.) I want my kids to look forward to them every year and eventually learn how to make them.
Many families have traditions of doing nothing but eating on Thanksgiving, but the eating often doesn’t start until well after noon. My first advice is “do not starve” before the meal. Eat a good breakfast — this will ensure the cooks have energy and may prevent some low-blood-sugar-induced family feuds! Another tip is to take a break for air. The meal will taste even better after getting fresh air and the blood circulating, so while the turkey’s cooking and the football game is boring, go for a family walk or play your own game of flag football. Another idea is to run some races in the yard or around the house. Kids and adults love this one!
Now I hope you’re ready to eat, drink and count your blessings — not calories! Happy Thanksgiving.
Top 10 Foods to Eat on Thanksgiving
Who wants to hold back when it comes to a national celebration? No one. Since we’re all prone to overindulging on Thanksgiving, here are the Top 10 Picks for ensuring you savor and survive America’s favorite day of feasting:
10. Shrimp cocktail. Begin with this tasty appetizer. It’s loaded with selenium and a compound that accounts for the pink color of salmon – both of which are known for their antioxidant properties.
9. Nuts. Mixed nuts make a great snack, especially for all the football watchers on T-Day. Go for raw, dry roasted or reduced salt versions.
8. Red wine. Relax and enjoy a glass this holiday. You’ll be sipping some good-for-your-heart polyphenols.
7. Sweet potatoes. They’re full of fiber, vitamins, minerals and have a lower glycemic index than white potatoes (before the marshmallows, that is!).
6. Cranberries. Most people eat them cooked into a sweet sauce, but any way you do it, these red jewels are great for you. For a little more eating adventure, try out “Mama Stamberg’s Cranberry Relish.” It’s made with 3 simple superfoods that may boost your metabolism (cranberries, onions & horseradish).
5. Green beans. Even if you only eat the soupy, fried onion version, green beans are still beneficial. A better-tasting and much healthier way to serve them is sautéed in olive oil with chopped celery and minced garlic – and topped with toasted almond slivers.
4. Cornbread. The homemade version is a whole grain bread that’s better for you than regular white flour dinner rolls.
3. Pumpkin pie. If you need to justify this favorite, think beta carotene!
2. Pecan pie. Despite being a “sugar bomb,” pecans are very nutritious. And, since they’re also the only truly American tree nut, they belong at Thanksgiving. The bonus: pecans contain vitamin E and plant sterols (antioxidants) that help fight heart disease and cancer.
1. Creamed onions. Ever heard of the French paradox? This creamy, savory side dish is full of quercetin (a potent antioxidant) and is my family’s favorite part of the meal. Don’t miss out on these. (Here’s the recipe.)
Just say “No” to mixed messages
For all the health and nutrition advice out there, it seems the holy grail of health continues to elude us. Consumers are still bombarded by conflicting messages, so I continue my mission of trimming the (bad) fat and giving people the skinny on what’s really going to help them lose weight and achieve some personal health goals. When I read the following excerpt from another registered dietitian’s article today about the book, The Gene Smart Diet, it triggered a reaction in me. Conflicting advice and mixed messages abound in the press, which is apparent if you have read a recent TIME article about exercise as well. Please read the excerpts followed by my comments.
Everyone knows that genes are responsible for the color of your eyes, your bone structure, and whether you’ll live to a ripe old age. But are your genes also the key to losing weight? According to The Gene Smart Diet, understanding how your genes work is the secret to weight control and reducing your risk of disease.
Wake Forest University professor, Floyd Chilton PhD, author of The Gene Smart Diet, says that our genes were simply not designed for today’s diets and lifestyles, and that this mismatch is causing us to miss out on important bioactive substances in food that send messages to our genes to keep us healthy.This mismatch, he says, has been a major contributor to the nation’s health crisis, including obesity and chronic inflammatory diseases.
But your genes are not indelible blueprints, Chilton says, and by following the Gene Smart Diet you can change the way your genes are expressed, which can lead to weight loss and better health.
“Follow my five simple diet and exercise strategies to get your genes to work for you and it will help you improve your health by reducing the likelihood of certain chronic disease, slow down the aging process, and accelerate weight loss,” Chilton says.
The five principles of The Gene Smart Diet are:
- Exercising more.
- Reducing calories.
- Increasing fiber.
- Adding omega-3 fatty acids.
- Increasing polyphenols (a type of antioxidant found in fruits, vegetables, and tea).
(From a review of this book by Kathleen Zelman, MPH, RD, LD on WebMD)
FROM SUSAN:
About those five points. Ok, the last three are good. I agree on all and actually spend a lot of time teaching people daily how to do exactly that — focus on getting enough good fats, fiber and phytochemicals. It’s what I preach. Back to the first two points … Who hasn’ t gotten the “exercise more” message by now? But if you saw the recent TIME magazine article titled “The Myth About Exercise,” you may be feeling confused, no?! Here is an excerpt:
You’ve heard it for years: to lose weight, hit the gym. But while physical activity is crucial for good health, it doesn’t always melt pounds — in fact, it can add them.
(By John Cloud, TIME magazine, August 17, 2009)
Both authors may be well intentioned … but if nothing else, the TIME article’s title misleads readers, especially those looking for an out when it comes to exercise. If they read the entire article, there is good information to take away, i.e. diet really does matter. However, the title and introduction are all many people read. In direct opposition, the seemingly helpful and simple edict of The Gene Smart Diet to “exercise more” does not necessarily speak the right message to individuals either. What I am getting at is that we need to start defining the word “exercise” or, better yet, start talking specifics about how Americans can simply increase daily activity. For example, if as a nutrition counselor I tell someone to eat less fat, I am making some strong assumptions that 1) They know what fat is and where it comes from. 2) They eat too much of it, particularly of the bad kind. Both assumptions could be false. In fact, never make assumptions. … That is why when someone professes that “you” (the plural), typically referring to the average American adult, should “exercise more” and “eat fewer calories,” I have to interject some information! I conduct weight loss programs and counsel clients on weight loss. I know their frustration with such information. Many already exercise a lot, and I know many people who actually need to eat more calories (but perhaps different ones!) Others can’t “exercise” due to health issues. In other words, making blanket recommendations like that simply confuses and turns many consumers off. In any case, it is time to start teaching people that it’s not really about exercise per se but about increasing activity. Period. Take the pressure off people already! Get them m-o-v-i-n-g more! Walk or a ride a bike and take the stairs. Carry your laundry basket up 2 flights of stairs. Carry groceries to your car that is parked farther away than usual. Why are we always saying how healthy the European lifestyle is yet not following it? Do they run to the gym before or after work like we do? Or feel guilty if they don’t? No. But many do ride a bike or walk to work or to the grocery store. My message: spend less time sitting during the day. Some/any activity is better than no activity. As for calories, each person has individual requirements. It is possible to eat too few and not lose weight. Consult a dietitian for a personal assessment of your daily calorie needs.
Basic Nutrition for School Kids
As a parent, you know that a healthy diet is one of the best things you can provide your child. Making sure your child eats well EVERY DAY is vital to their well being. That’s why I recommend the following:
- Feed your children breakfast everyday. Whether it’s leftovers or simply a yogurt or whole wheat toast with butter, kids need nutrition to start them off right.
- Ditch the white bread! Start them with whole wheat or multi-grain breads and never look back.
- Give them a daily multivitamin with minerals. This does not make up for a poor diet – it merely supplements any diet.
- Demonstrate good eating habits. Kids look to moms & dads as role models. This means you need to eat whole grains, fruits & vegetables.
- Don’t let your children drink sugary drinks. They don’t need the calories and their teeth don’t need the “sugar bath.”
Now some more nitty gritty about childhood nutrition …
Kids typically get enough calories but do not get enough fiber, calcium, potassium and magnesium. To correct that, they should do the following:
–Eat whole grains. (I can’t stress this enough!)
–Eat at least 5 fruits and vegetables a day. Potatoes count, but french fries and
ketchup do not!!
–Eat nuts and seeds. Almonds, walnuts, peanuts, cashews, sunflower seeds, sesame seeds … they’re all great, so go nuts!
–Drink lowfat or skim milk. If your child doesn’t like milk, try soy milk or calcium-fortified orange juice. All are good sources of calcium.
If you can start these habits young, your children WILL thank you for it later (believe it or not!!)
Pack More Nutrition into Lunches for Kids
The best way to ensure your kids get a healthy lunch is to make it. Here are some tips for packing more nutrition into their lunch boxes.
Sandwich Do’s:
• use fresh whole-wheat or multi-grain breads
• buy organic uncured lunch meats and cheeses
• buy natural peanut butter (contains no added sugar or hydrogenated oils, aka “trans fat”)
• limit canned tuna for children due to mercury
• add tomato or fresh greens
• use low fat mayo or other spreads
• be conscious of portions. Kids don’t need an overstuffed sandwich – one slice of meat and/or cheese, or 1 Tb. peanut butter, is enough.
For something different, try some of these non-sandwich ideas:
• quesadillas or wraps using whole grain tortillas. Hummus wraps are great too!
• fish sticks packed in tupperware
• corn dogs
• homemade pizza – make it for dinner and send leftovers to school
Snacks and sides:
• fresh fruit and/or vegetable, such as carrots, celery sticks, cucumber and bell peppers.
• low fat chips, pretzels and crackers – preferably a whole-grain version
• raw nuts (use reduced salt, if roasted)
• yogurt, low fat cottage cheese
• granola bars (not the candy bar versions!)
• oatmeal raisin cookies and fig newtons
Drinks:
• water is best! (go green with reusable containers instead of plastic throw away bottles)
• milk (organic, low fat or skim milk after age 2)
• no artificial sweeteners
• “100% fruit juice” is still high in sugar and calories and should not be consumed frequently
Mommy, eat Edamame!
Having children may make you feel older, but you don’t have to look older! Certain foods can help, like edamame. These young soybeans are great for you. That’s good news already, but it turns out that this tasty little legume may even help prevent wrinkles!
A recent Japanese study found that women who ate foods containing 40 mg of soy isoflavones each day for eight weeks saw an improvement in their skin elasticity. After 12 weeks, they noticed a reduction in fine lines.
If you ask me, edamame are the healthiest soy food and should be a regular part of your diet. In addition to being loaded with protein and fiber, they contain omega-3 fatty acids. While essential for health, omega 3′s have also been linked to a reduction in wrinkles, making edamame doubly good for your skin!
Edamame are available in most grocery stores and simple to add to your diet. Eat them as a snack, put them in salads or add them to rice and pasta dishes. Try my summery quinoa for a delicious way to eat edamame!
My wife and I got pregnant, but only she gave birth!
It may be years since your first baby arrived, but while he’s now heading off to school, Dad’s “baby” has stayed right on his belly! Sound familiar? Many fathers-to-be gain weight along with their wives during pregnancy, and in many cases, it’s the women who get back down to their normal weight first.
For other dads, the weight gain is more gradual – over the course of several pregnancies. Compound that with years of job stress, lack of exercise, exhaustion from sleep deprivation and other lifestyle changes, and it’s no wonder men get sucked into a vicious downward spiral!
The road to recovery requires the same commitment as parenting, i.e. life long! My advice to get back on track includes the following:
• Skip dessert but DON’T skip meals. If there’s no time for breakfast at home, make a peanut butter (natural only) sandwich or grab a protein bar and piece of fruit for the road. Pack a lunch and snacks. Take small bags of raw nuts and trail mix with you in the car or on the train if you are commuting. They come in handy when you’re starving! Hard-boiled eggs, yogurt, fruit and whole grain bagels are also easy to carry.
• Drink alcohol in moderation (1 drink a day or less.) What else can I say? Frequent “benders” definitely work against weight loss!
• Don’t O.D. on protein. The average American eats more protein than what he actually needs. Focus instead on fiber — eating fruits, vegetables, whole grains and beans, nuts and seeds daily will help you get the recommended 30-35 grams you need each day. This helps control blood sugar, curb cravings, maintain energy levels throughout the day and control weight.
• Bulk up on salads – they aren’t for sissies. Get as many veggies as you can. The more low calorie, high fiber, nutrient-dense foods, the better.
• Soda drinker? Cut them out. Period! All sodas (diet and regular) sabotage your efforts to lose weight. Your body will thank you.
• Make time for exercise – even if it’s a brisk walk or 15-minute bike ride . Every little bit helps. Park farther away from the office, walk, or bike to work if you can.
• Track it! Keep a food and activity log to jumpstart your new lifestyle. It will help you become aware of what you’re doing now and hold you accountable to yourself, if to no one else.
The bottom line : With a little planning, you can make a big difference in your weight and overall health.
Great Greek Salad
Try this for a refreshing, flavorful twist on my favorite summer salad.
Fresh herbs make all the difference!
Great Greek Salad
(serves 4-6)
2-3 large tomatoes cut in wedges or 1 cup cherry tomatoes cut in halves
1 medium seedless cucumber, peeled & cut in chunks
1 yellow bell pepper, cored and cut in small chunks
1 cup garbanzo beans
4-5 ounces feta cheese
¼ cup black olives, pitted & cut in half
¼ cup fresh mint leaves, chopped
¼ cup fresh oregano leaves, chopped
2 Tb olive oil
1-2 lemons
salt & pepper to taste
Combine veggies, beans, cheese and herbs in serving bowl.
Cut & squeeze lemons through a strainer onto salad.
Pour on olive oil. Combine and add salt & pepper to taste.
Serve immediately or refrigerate up to an hour before serving
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