Jack Frost nipping at your nose.
The new season will shortly be upon us. That means the days are gradually starting to get a little longer but that crisp winter air will be whipping at your cheeks very soon. With this in mind comes less activity, more incidence of the flu, or the other (let’s not talk about that one), and more of a desire to stay home. This may keep you from sticking to your goals and go as far as to affect your mood. Don’t let that happen to you! Here are some ways this holiday season to stay healthy by using seasonal produce, the great outdoors, and health-promoting swaps for traditional seasonal treats!
Staying in shape when the weather gets cold.
Exercise is not only crucial to maintain a proper weight but also for warding off disease, keeping the immune system healthy, and keeping you strong. Why is that?
Most natural anti-inflammatory for your body.
Studies have shown decreases in inflammatory markers such as C reactive protein. This is a common compound that, when elevated, can contribute to heart disease, decreased brain function, and even cancer.1
Helps with blood flow.
Your blood is what carries most of our nutrients to and from cells. This is crucial for muscle growth and repair after a workout as well a proper detoxication. Without proper circulation, we can also start to see things such as hair loss, lack of energy, lack of warmth in our extremities, and toxin build-up. Blood helps to carry oxygen in the form of hemoglobin which helps with the next benefit, energy production.
Helps to generate more energy.2
Let’s look at this at the cellular level. Each of your cells contains a compartment known as the mitochondria, or the energy powerhouses of the cell. These are responsible for producing our energy compound Adenosine Triphosphate, or ATP by way of the electron transport chain. We need oxygen to accept electrons at the end of this chain in order to generate energy to fuel several reactions in your body as well as give you a boost. As mentioned previously, exercise is also a natural anti-inflammatory, or antioxidant. Anything that decreases oxidative stress or inflammation will improve energy levels.
Boosts your mood.
Ever get that feeling of euphoria after a workout? Exercise releases endorphins and endorphins make you happy. If any of you have seen Legally Blonde you know this all too well. Yet, there is more to the story and this includes activation of our endocannabinoid system, a system of proteins and receptors located primarily in the nervous system and the brain and responsible for pain perception and mood. Activation of this system results in anxiolysis(decreased anxiety), antinociception (decreased pain perception), and sedation(a sense of calm).3
Helps with insulin sensitivity.
When someone is insulin resistant it can make it very hard for them to lose weight. The exercise I particularly stress with this one is resistance training, which helps with maintaining and building lean body mass during exercise. This is particularly important for insulin sensitivity.4
Here are some creative ways to get that exercise in!
Invest in a trainer if you have a bike.
With the current situation, many people got bikes over the summer. In fact, going to my local bike shop I was being told that the bikes were on backorder! With that said, many people have these hanging around their place. What is a trainer? It is a device that you can directly hook your bike up to. I would just be cautious of your furry little friends and ensure that they are outside of the room when you do use this.
Bonus! If it is a warm day, think about taking the bike out for a gravel ride.
Personally, I love Global Cycling Network for a great indoor trainer torcher.
https://www.youtube.com/user/globalcyclingnetwork.
Go sledding!
Yes, that’s right! Not only are you engaging in an emotionally enjoyable activity that is bringing you back to your childhood, but you are also getting a great cardio workout! During the downhill descent, you are engaging multiple muscle groups in order to steer, on the climb back up, you are actively engaging your glutes to propel you back up (booty workout anyone?) Not only are you utilizing multiple muscle groups, but one can burn upwards of 240 calories over the course of a ½ an hour (based on a 150 lb. person and the grade of the hill.)5
Another benefit you are getting from sledding is simply being outside. Sunshine helps with Vitamin D production, which is essential for proper bone density and immune functioning. Studies have also shown how nature can have vast mental health benefits such as reducing depression and anxiety and improvement in learning outcomes in subjects with ADHD.6
You thought that sledding was just for fun? Think again. Time to get down to your local Walmart and pick yourself up a sled.
It is normally recommended that we spend a total of 150 minutes per week over the course of 5 days doing cardiovascular exercise. Yet, to reap the most benefit it is suggested that daily movement is included. Therefore incorporating 30 to 45 minutes per day of exercise is an excellent goal to set for yourself. The target should be 10,000 steps but spending at least 25 – 45 minutes walking or moving throughout your day to keep the weight down. You can do this by parking farther away from the grocery store, using the steps, walking around the house for 10 minutes, or simply bundling uptight and getting out for some fresh air.
Seasonal Produce
Cabbage
Cabbage is a part of the cruciferous vegetable family. Also, in this family are Brussels sprouts, broccoli, broccoli rabe, turnips, and cauliflower. As covered in October’s blog, cruciferous vegetables are particularly important for helping the body to detoxify hormones properly.
Cabbage has some additional qualities. There are two types: green and red cabbage. It is commonly used in dishes for meat wraps, egg rolls, and also for sauerkraut. You also see this lying on top of your tacos, on a polish sausage, or on some sort of colorful vegan Buddha bowl. In whatever case, it is not only adding that extra flavor, but a lot of extra nutritional benefits.
Red cabbage, both in the fermented and non-fermented form, is particularly beneficial for repairing the lining of the gut and intestines as it is a rich source of the amino acid glutamine. Glutamine is responsible for the generation of our body’s natural antioxidant glutathione and is direct food for the enterocytes in our intestinal tract. Often times this particular amino acid gets depleted during a heightened state of stress and can affect in integrity of the lining of our gut and intestine. This condition is better known as leaky gut, holes in the intestinal tract that allow undigested protein into the bloodstream and be the culprit of food sensitivities. For those who are endurance athletes or tend to be more on the stressed side, this may be beneficial for the prevention of food sensitivities.
It is also an excellent source of sulfur compounds that promote liver detoxification and kill bacteria such as H. Pylori, the bacteria responsible for ulcers. When eaten in its fermented forms, kimchi and sauerkraut is particularly high in Lactobacillus species, particularly beneficial for the immune system.7
Squash
Since this is my absolute FAVORITE staple, I wanted to go into a little bit more detail about the properties of these wonderful creations. Butternut squash has the highest content of Vitamin A (carotenoids) out of every squash. There are also other varieties such as Acorn, Delicata, Buttercup, and Spaghetti in season.
All squashes are an excellent source of Vitamin C, fiber, potassium, and manganese which may be beneficial for the health of your heart, colon, joints and with energy production. Vitamin C is particularly important for enhancing immune function, hormonal health, and adrenal health. These squashes are also very high in cancer-fighting vitamin A. The darker the orange color, the greater the content of vitamin A, or the carotenoids.8 Therefore, acorn has less than butternut or buttercup. Buttercup is a much more vibrant orange color which may indicate a greater level of Vitamin A.
Other Seasonal Produce:
Veggies: Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Kale, Parsnips, Potatoes, Radishes, Sweet Potatoes, Turnips, Winder Squash (Butternut, Delicata, Acorn, Kabocha, Spaghetti)
Fruits: Citrus Fruits, Pomegranates 9
Christmas Time
It is now gingerbread and peppermint/candy cane everything! With the vast amount of goodies, these flavors come in, be sure that you know how to navigate the grocery store aisles and shopping malls for only the best ingredients!
Gingerbread
This is a common staple during the holidays. Why could this flavor be beneficial for you? Molasses, the main ingredient that gives the gingerbread men that bitter and sweet flavor, is an excellent source of B vitamins for energy production and contains electrolytes such as magnesium and potassium to help with smooth muscle contraction. Another component of gingerbread men is, of course, ginger! This in and of itself is a superfood. It is excellent as a digestive aid, for cramping, nausea and has potent antiviral and antimicrobial properties!
Looking to add a little holiday flavor into some healthy recipes without the added sugar, chemicals, or guilt? Check out my vegan, gluten-free gingerbread pancakes! (Stay tuned for the recipe this week!)
Peppermint
I always look forward to that peppermint mocha from Starbucks or an independently owned coffee shop. Plus, there is candy cane and peppermint-flavored everything at every corner, but are they are all the best for you? If you want to keep your goals, you can still enjoy it but having the least amount of processing and sticking to whole foods is what will keep you on track.
Let’s take a look at what I am talking about. Here is an example of a popular coffee sweetener.
Ingredients
Water, Sugar, Vegetable Oil (High Oleic Soybean and/or High Oleic Canola), and Less than 2% of Micellar Casein (a Milk Derivative)**, Natural and Artificial Flavor, Mono- and Diglycerides, Dipotassium Phosphate, Cellulose Gel, Cellulose Gum, Carrageenan. **Not a source of lactose.
Vegetable Oils
Many of these are used in processing to cut costs and to give the product more flavor. These types of oils are known as Polyunsaturated Fatty Acids. These are more unstable than their counterparts monounsaturated and saturated fatty acids. They are also Omega 6 fatty acids, which are more proinflammatory in nature. These have the ability to cause stomach issues and raise inflammation which can inhibit weight loss and performance goals.10
Mono- and Diglycerides
Chemically processed compounds from triglyceride-animal and plant sources. They are commonly used as an emulsifier (thickener) or a lower cost additive to “improve consistency.” They are a trace source of trans fats, those that have been contributing to heart disease.11 They are in such a small amount that there is really no conclusive evidence as to its effect on your health, but again, they are processed and chemically altered.
Sugar is the FIRST ingredient. It is recommended that women limit consumption of sugar to 25 g for women and 36 g for men per day.12 You are not really getting the benefit of the actual food nor is it real flavor.
Also, do you see peppermint or chocolate anything in this? Exactly.
Here is the latter:
Homemade Peppermint Mocha
Organic coffee
Raw cacao powder
Full fat coconut milk (in place of the milk )
Organic peppermint extract
Stevia, a dash or pure maple syrup or honey
(Note: If you are trying to avoid caffeine or lower it, add extra raw cacao or replace the coffee with 2 tsps of carob to 6 ozs hot water.)
Needless to say, you can pronounce all the ingredients, you are tasting the real flavors, your body is getting a nutrient boost from drinking it and you are emotionally satisfied? Shall I say more? When including these holiday staple flavors, look no further than the real source.
The Holiday Cookie Swap
It is now time for those holiday parties, or at least creating the feeling of the holiday parties. This time also brings cookie swaps and delicious treats to be enjoyed over the holidays. Here are some ways that you can stay on track this holiday season. Whether you have food sensitivities or are looking to stay on track with your health and fitness goals, these swaps can be a perfect substitute for their counterparts.
Make Bean Dips with your Favorite Holiday Cookie Flavors
You read that one correctly. I got the idea long ago from a blog by Chocolate Covered Katie to make chocolate chip cookie dough dip using chickpeas as the base! I can say it was a hit at the event that I went to. There is now chocolate hummus out there that you can dip some scrumptious strawberries in. Plus, you are getting so many good nutrients. Contrary to popular belief, beans are not going to make you fat nor are they bad for you. They are excellent sources of fiber, which helps to feed beneficial bacteria and increase intestinal transit time to prevent constipation. This also helps to slow down the release of glucose into the bloodstream. Chickpeas, commonly used in these recipes, are a source of phytoestrogens which help to balance hormones, as well as plant-based protein to help build strong muscles as well as minerals such as choline, a precursor to your neurotransmitter acetylcholine responsible for proper brain function; calcium for bone strength and iron for energy production.13
With this in mind, here is a creative idea. Think of your favorite holiday cookie recipes ( I know I love my peppermint cocoa cookies and gingerbread cookies ), use some sort of white beans as the base, your favorite nut butter (peanut butter will give it more of that flavor so I would use more mild ones like almond or sunflower butter), pick an unrefined sweetener of choice such as honey, maple syrup, dates, raisins or for gingerbread, molasses, add in your spices and a little plant-based milk, make it a little thicker by adding some flax or oat flour. Blend altogether and you my friend have yourself a healthy and palate satisfying dish! Need some ideas? Check out my December recipe Guide on how to make your own bean dips and some delicious holiday flavors!
(Available soon on my shop page!)
These work great as appetizers at a holiday party and coupled with fruit for dipping!
Incorporate Alternative Recipes for your Favorite Baked Goods
Personally, I am a big fan of baked goods, thus running a class named “adventures in alternative baking.” I do love my sweet treats but I am not so much a fan of the refined sugars and flours that can wreak havoc on the body. There are a ton of alternative flours and unrefined sweeteners out there that are just waiting to be experimented with. Plus, you don’t get to miss out on the fun of the holidays!
Looking for alternative Christmas cookies? Check out my “fit” cookies. These are refined sugar, gluten, dairy, egg, soy, nut-free, and very delicious. Stick to your goals this holiday season, bypass the sugar headache, and indulge a little.
(Note: I will also be making cupcakes!)
Cookies come in packages of 3, 6, and 12.
Cupcakes are by the dozen.
Want to place an order? Check out my menu on the homepage and send me a message via the contact page.
References:
1) Ford, ES. Does Exercise Reduce Inflammation? Physical activity and C Reactive Protein among US Adults. Epidemiology. 2002. 13(5): 561 – 568. Abstract retrieved from https://www.jstor.org/stable/3703940?seq=.
2) Semeco, A. The Top 10 Benefits of Regular Exercise. Healthline Website. https://www.healthline.com/nutrition/10-benefits-of-exercise. Updated February 10, 2017. Accessed January 26, 2020.
3) Sparling, PB, Piomelli, D. Rosskopf, L. Deitrich, A. Exercise activates the Endocannabinoid system. Cognitive Neuroscience and Neuropsychology. 2003. 14(17). https://doi.org/10.1097/00001756-200312020-00015
4) Duvivier, B.M.F. et al. Minimal Intensity Physical Activity (Standing and Walking) of Longer Duration Improves Insulin Action and Plasma Lipids More that Shorter Periods of Moderate to Vigorous Exercise (Cycling) in Sedentary Subjects When Expenditure Is Comparable. PLOS one[serial online]. February 2013; 8(2):1-8. Article retrieved from http://eds.b.ebscohost.com.libproxy.bridgeport.edu/ehost/pdfviewer/pdfviewer?vid=2&sid=bf229488-bebb-46aa-990a-c47bf5ed4756%40sessionmgr102.
5) Andrea.10 Fun Winter Activities that Torch Calories. Alliance, For a Healthier Minnesota Website. 2012. http://healthiermn.com/10-fun-winter-activities-that-torch-calories. Accessed November 20, 2020.
6) Pearson, D., Craig, T. The great outdoors? Exploring mental health benefits of natural environments. Frontiers in Psychology. 2014; 5:1178. Article retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204431.
7) Ding YH, Qian LY, Pang J, et al. The regulation of immune cells by Lactobacilli: a potential therapeutic target for anti-atherosclerosis therapy. Oncotarget. 2017;8(35):59915‐59928. Published 2017 Jun 2. doi:10.18632/oncotarget.18346.
8) Reinhard, T. Super Foods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
9) Taylor, K. What’s In Season? December Produce. Cookie and Kate Website. https://cookieandkate.com/december-produce-guide/
10) Shanahan, C. Deep Nutrition: Why Your Genes Need Traditional Food. Flatiron Books. New York. New York. 2016.
11) Trans Fat Hides in at Least a Quarter of Supermarket Foods. Environmental Working Group Website. 2015. https://www.ewg.org/research/hidden-plain-sight. Accessed November 30, 2020.
12) Rizzo, N. Recommended Daily Limit for Added Sugar Looks Like This. Greatist Website. 2019. https://greatist.com/eat/recommended-sugar-intake-what-it-looks-like. Accessed November 30, 2020.
13) Ware, M. What are the benefits of chickpeas? Medical News Today. https://www.medicalnewstoday.com/articles/280244#benefits. Accessed November 18, 2020.
