The weather is getting chillier, the leaves have officially turned, and we are gearing up for the holidays and the much-awaited buffet of endless treats at the Thanksgiving table. With that in mind, here are some ways that you can stay healthy while nourishing your body, mind, and soul this November.
Seasonal Produce
Carob
I discovered this one when I had to avoid chocolate for a while. Carob can be used in place of chocolate in several recipes. I would say that it has a spiced chocolate flavor. Unlike chocolate, carob does not contain caffeine which makes it suitable for those who are sensitive or trying to avoid it. Not only is it a great substitute for cocoa but has a slew of health benefits.
Like chocolate, it is high in minerals such as magnesium and potassium which calm down the central nervous system and regulate heart rhythm. It packed with a good amount of fiber, about 7 g per tablespoon, can be used as a natural sweetener, and is high in antioxidants such as polyphenols which have been shown to decrease LDL, regulate blood glucose levels and improve digestion. Toasting it makes these antioxidants more potent.1
Spinach
Spinach is an excellent source of minerals such as magnesium, potassium, and calcium for balance of electrolytes and nerve conduction; fiber for colon and gut health; and B vitamins such as folate and B6 which helps with methylation reactions, a process that directly affects gene expression and is particularly important for proper brain function. Improper methylation has been linked to damaging DNA, increased homocysteine which has been linked to the incidence of heart disease and neurological disorders. Methylation is also important for detoxification pathways responsible for clearing hormones and heavy metals such as mercury and lead.2
Sweet Potatoes
From sweet potato pie to that delightful sweet mash at the thanksgiving table, this little orange gem is loaded with flavor and full of health benefits. Check them out!
Sweet potatoes are an excellent source of phytoestrogens, which actually help clear the harmful forms of estrogen and may be used in preventing the development of breast cancer. These compounds are also responsible for balancing hormones, which is particularly important after menopause. This is attributed to the presence of compounds known as saponins and their ability to bind to estrogen receptors. Wild yams are also beneficial for other reproductive issues such as an antispasmolytic, or muscle relaxing, properties in uterine cramping, dysmenorrhea and pelvic pain along with maladies such as UTIs Interstitial Cystitis.3
Yams are also loaded with beneficial vitamins and minerals such as Vitamin A, C, E, B6, potassium, chromium, magnesium and calcium which may help with healthy hair, skin and nails, mood, insulin sensitivity, calming the nervous system and antioxidant protection. In fact, Vitamin A helps with added protection around the ovaries from oxidative damage. As mentioned last month, Vitamin A in the form of beta carotene may be beneficial for preventing the development of breast cancer.4
According to Principles of Chinese Medicine, the yam’s warming properties may increase blood flow and remove toxins. This is commonly recommended to those with chronic stress, digestive issues, and mental unrest.5
Although they are very similar nutrient wise to their counterpart potatoes, sweet potatoes are alkalizing to the body instead of acidic. Adding alkalinity to the diet increases energy production, improves detoxification and can improve bone health.
Check out the comparisons here:
Sweet Potatoes vs. Potatoes: Which are Really Healthier?
https://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic
Other seasonal produce to purchase this month:
Vegetables: Chard, cauliflower, white cabbage, Savoy cabbage, chicory, onion, beet tops, beans, mushrooms, endive, lettuce, potato, pea, leek, radicchio, horseradish, turnip, radish, rocket, scorzonera, organic celery, celeriac, organic spinach, Jerusalem artichokes, Valerianella, pumpkin.
Fruits: Pineapple, winterberry, banana, persimmon, chestnut, organic apple, pomegranate, fig, prickly pear, sorb, organic pear, Arbutus unedo, plum, organic grape.6
Thanksgiving!
To Dark Meat, or not to Dark Meat? That is the Question.
Many of you will be enjoying a turkey dinner this year while keeping your health goals in check. Does this mean that you have to sacrifice your preference? Will you stick with white meat because it is considered “better for you”? Here I will debunk a couple of myths surrounding this claim.
White Meat vs. Dark Meat
Myth: White meat is healthier than dark meat.
Here is the breakdown of white meat vs. dark meat.
Dark Meat Turkey
For a 1 oz: 52 calories, 2 g fat, 8 g protein7
Higher in: selenium, zinc, and iron.8
Selenium is needed for your body’s natural antioxidant glutathione and for proper thyroid function.9
Zinc is beneficial for immunity and production of hydrochloric acid.9
Iron helps to build red blood cells and transport oxygen.9
Light Meat Turkey
For a 1 oz serving: 40 calories, 1g fat, 8g protein10
Higher in: vitamin B6.2
B6 is beneficial for inflammation and may combat depression.8
Light and Dark Meat
Great sources of vitamin B12, Tryptophan, niacin, and lysine.8
Tryptophan is the precursor to serotonin helping to lift your holiday spirits. 9
B12 aids in the formation of blood and proper functioning of the nervous system.9
Niacin helps with carbohydrate and cholesterol metabolism.9
Lysine enhances absorption of calcium when ingested concurrently.9
What about the skin?
Myth: The skin is unhealthy and should be removed.
Yes, the skin may add some extra calories, but it contains beneficial nutrients such as monounsaturated fats and collagen.11
Collagen is a vital component of connective tissues such as joints and skin.
Monounsaturated Fats are beneficial for heart health.12
Bottom line, do you have to bypass the dark meat and skin for skinless white meat? According to the data it appears that you do not have to make that sacrifice this Thanksgiving unless it’s your personal preference. Enjoy in moderation and let your body reap the nutritional benefits!
National Gluten-Free Awareness Month
What is gluten exactly and why is can it be such a problem?
A protein found in wheat (wheat berries, durum, semolina, spelt, farina, Khorasan, einkorn, Kamut, rye, barley, some oats (cross-contamination), farro, and triticale. These can be in the form of flours, pastas, crackers, and baked goods. This helps the plant to keep its shape. It commonly acts as a binding agent in several baked goods and as a thickener in sauces.
This is a hot topic this month as it can be very hard for those with Celiac or Non-Celiac Gluten Sensitivity to navigate the Thanksgiving table. Why is this such a big deal? When those with Celiac ingest this protein, it destroys the villi, finger-like projections responsible for absorbing nutrients, in the intestines which can lead to several nutrient deficiencies. These undigested proteins can also escape from the intestinal wall and cause reactions such as skin rashes, headaches, bloating, nausea, and fatigue. The latter can also affect the general population. Why is this?
We are constantly being told to consume whole grains and whole wheat products over their white and refined counterparts. Yes, they do contain a high amount of fiber, plant-based protein, and B vitamins essential for energy when not refined, but the wheat that we eat today is not the same as it was 2000 years ago or even 20 years ago. It has been manipulated so much that this new type of wheat, or GMO wheat, contains more gluten and lacks the digestive enzymes necessary to be able to digest this compound. It is genetically modified to resist the weed killer Roundup. This particular product is high in a compound known as glyphosate which may be linked to offsetting the balance of healthy gut bacteria to harmful bacteria, potentially poking holes in your intestinal lining allowing proteins to be leached out into your blood. Therefore, by this molecule traveling into the intestine, it not only aggravates the lining of it but can potentially cause low-grade inflammation or food sensitivities, as just mentioned.
Actually, this hits home for me. Most of my cooking and baking these days are gluten-free. Why is that? Two years ago, I was tested for gluten sensitivity and it came up in the red. Two years later behold, it has not budged. Therefore, I have created an Alternative Thanksgiving Recipe Guide catered to those with food sensitivities. Here you will find healthy and allergen friendly side dishes, desserts, sauces, and a little mocktail to pair with your turkey, tofu, or lentils. Best part? They are so emotionally satisfying that anyone can enjoy them!
Want more ideas for gluten-free goodies? Check out my cookbook “The No-Title Cookbook” catered to those with food sensitivities and those looking to transition to a healthier way of eating without the sacrifice of taste.
Want to take it a step further and learn how to make any recipe gluten, dairy, egg, and refined sugar-free? Check out my Alternative Baking Class.
References:
1. Nassar-Abbas, SM. Et. al. Carob Kibble: A Bioactive-Rich Food Ingredient. Comprehensive Reviews in Food Science and Safety. 2016. 15(1):63-72. https://doi.org/10.1111/1541-4337.12177
2. Lord, RS., Barley, JA. Laboratory Evaluations For Integrative And Functional Medicine. 2nd Edition. Metametrix Institute. Duluth, GA. 2012.
3. Romm, A., Hardy, ML., Mills, S. Wild Yam. Botanical Medicine for Women’s Health. 2010. Churchill Livingstone. 550-611. https://doi.org/10.1016/B978-0-443-07277-2.00032-5
4. Aune, D, et. al. Dietary compared with blood concentrations of carotenoids and breast cancer risk: a systematic review and meta-analysis of prospective studies. The American Journal of Clinical Nutrition. 2012. 96(2): 356-373. https://doi.org/10.3945/ajcn.112.034165
5. Pitchford, P. Healing with Whole Foods. North Atlantic Books. Berkeley, CA. 1993.
6. Fruits and vegetables in season by month: November. Lifegate Website. https://www.lifegate.com/november-groceries.
7. Turkey, all classes, dark meat, cooked, roasted Nutrition Facts and Calories. SELF Nutrition Data. 2018. https://nutritiondata.self.com/facts/poultry-products/827/2. Accessed November 20, 2018.
8. Fight Back With Food: Use Nutrition to Heal. Reader’s Digest Association. Pleasantville, NY/Montreal. 2002. https://books.google.com/books?id=2LGuILk5rPgC&pg=PT109&dq=nutrients+in+dark+meat+turkey&hl=en&sa=X&ved=0ahUKEwiX4I-srOPeAhVOUt8KHQoaDisQ6AEIQTAE#v=onepage&q=nutrients%20in%20dark%20meat%20turkey&f=false. Accessed November 20, 2018.
9. Clinical Nutrition Science Primer for Nutrition Students and Professionals and for the Certified Nutrition Specialist Examination. 1st edition. 2014. American Nutrition Association.
10. Nutrition Facts: Generic Turkey White Meat No Skin. My Fitness Pal. 2018. https://www.myfitnesspal.com/food/calories/generic-roasted-turkey-white-meat-no-skin-399172085. Accessed November 20, 2018.
11. Gupta, S. Turkey skin: More good fat than bad, and other Thanksgiving truths. CNN: The Chart. http://thechart.blogs.cnn.com/2010/11/23/turkey-skin-more-good-fat-than-bad-and-other-thanksgiving-truths/. November 23, 2010. Accessed November 20, 2018.
12. Whitney, E, DeBruyne, LK, Pinna, K, Rolfes, SR. Nutrition for Health and Health Care. Wadsworth Cengage Learning. Belmont, CA. 2011. https://books.google.com/books?id=KofP2SDvZ1QC&pg=PA100&dq=monounsaturated+fats+benefits&hl=en&sa=X&ved=0ahUKEwj2k7z8wOPeAhXDVN8KHfICBUcQ6AEINjAC#v=onepage&q=monounsaturated%20fats%20benefits&f=false. Accessed November 20, 2018.
