By Drew Mulvey MS, CDN, CNS, CLT
The turkeys are about to be roaming ( or should I say start to go into hiding ) as Turkey day is just around the corner. This now marks the start of the holiday season for many of us. We are planning on family coming back home, thinking up a menu to please the palate and pulling out the cornucopias for the table setting. This is a great time to enjoy the company of others but can also be a little stressful. Here are just some ways that you can keep yourself healthy during the holidays and celebrate the season!
Seasonal Produce
Parsnips
I feel that these little guys are far underrated and should be used in so many other ways! I personally have been slightly obsessed with them ever since I first tried them a few years back and there are so many reasons to feel this way!
Parsnips are high in fiber, both soluble and insoluble. That makes these little roots suitable for lowering LDL levels and regulating blood glucose levels as well as keeping the intestines clear. They are an excellent source of vitamins such as B vitamins Folic acid and B1 for energy production, Vitamin C essential for immunity and vitamin E to protect lipid membranes and prevent them from damaging inflammation. Other compounds parsnips contain include minerals such a potassium to regulate heart rhythm and decrease muscle spasms.1
They have a bit of a sweet taste to them. Pair them with sweet potatoes for roasting with cinnamon and coconut oil to make a savory side dish or a delicious warming dessert topped with a little nut butter.
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.2
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.3
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.4
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?
Sweet potatoes vs. potatoes: Which are really healthier? [Infographic] (precisionnutrition.com).
Other Seasonal Produce
Fruits: Bananas, Clementines, Cranberries, Dates, Kiwi, Lemons, Persimmons, Pomegranate, Pears
Vegetables: Brussels Sprouts, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Eggplant, Garlic, Greens, Onions, Parsnips, Pumpkin, Potatoes, Sweet Potatoes, Turnips, Winter Squash.5
National Diabetes Awareness Month
The prevalence of diabetes has been rising the past decade. According to the CDC, about 30.3 million Americans have been diagnosed with diabetes and a whopping 84.1 million with prediabetes.6 Why is blood sugar regulation important? Too much glucose floating around in the body can create systemic inflammation and affect the brain, heart and increase the production of fat. How does this all start? It actually all comes down to stress.
When your body is in a constant state of stress, better known as fight or flight, a little stress hormone called cortisol stimulates your liver to release more glucose into the bloodstream. With this, your cells also get less sensitive to insulin, the hormone important for the uptake of glucose into the cell and keeps glucose circulating around the body. This can create compounds known as Advanced Glycation End Products which impairs important functions of the cells, such as energy production. You know what caramel looks like? Think of that on your cells. Gross! So what can we do to address that stress? Needless to say, if we are an elite athlete or in a stressful job, we can all benefit from keeping our blood sugar in check. Let’s start first with nutrition.
Complex Carbohydrates
There is a little scale known better as the glycemic index. This scale measures how quickly a food raises blood sugar. Those that are lower on the glycemic index are commonly recommended for those with insulin resistance. These include complex carbohydrates such as whole grains, legumes (an excellent one!), non-starchy vegetables and low sugar fruits such as pears, apples, and all the berries. What makes these complex carbohydrates? These foods have more fiber in them which not only helps with intestinal transit time but slows down the release of glucose into the bloodstream.
Simple carbohydrates are those such as sugar, refined flours, rice, etc. These are low in fiber and can release glucose into the bloodstream at a greater rate. In terms of stress, too much sugar in the bloodstream can wear out the adrenals and put the body in a greater state of it. Unless sugar is consumed around a workout, during a long run, or for that dessert here and there, the release stress hormone cortisol will promote a greater amount of inflammation in the body. Not good!
Add a Little Protein and Fat
I just talked about the glycemic index. Pairing any carbohydrate-rich foods with proteins or fats slows down the release of glucose into the bloodstream and brings down the glycemic index. So when having fruits, pair with some nuts and seeds, nut butter or avocados. I have had smoothies before with walnut oil and coconut oil and they came out delicious! Avocado also adds a nice creaminess to the smoothie as well.
Lurking Food Sensitivities?
That’s right! Low grade inflammation in the body is a culprit of cells being less insulin sensitive. The most common food sensitivities are gluten, dairy, eggs, corn, soy, fish, and nuts. What happens when the body is constantly invaded by foods that don’t agree with it? It creates a hypersensitivity reaction from proteins escaping the intestinal wall. The body then starts to fight against foreign compounds floating around in it and can cause symptoms such as skin rashes, itchy eyes, nausea, weakness and joint pain. It can also have an effect on the liver’s ability to detoxify foreign particles properly. With that in mind
National Gluten Free Month
What is gluten exactly and why 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.
Happy Turkey Day!
This is a much loved holiday season and a great time to enjoy fine foods and good company. If you are an athlete looking to keep the inflammatory foods down or one that suffers from food sensitivities, you can still enjoy!
What’s gluten-free at the Thanksgiving table?
If you have to stay away from the protein in the stuffing, you wont have to miss out on the goodies! Here are some much prized Thanksgiving foods one can add to the table.
Mashed Potatoes
Mashed Sweet Potatoes
Sweet Potatoes with Marshmallows
Corn Bread
Corn Bread Stuffing
Yam Brownies
Gluten-Free Stuffing
My favorite Gluten-Free breads for the stuffing
Canyon Gluten-Free
Abigail’s Bakery Millet and Sweet Brown Rice Loaf (https://www.abigailsbakery.com/proddetail.php?prod=millet-bread.)
What about the sweets and treats you may ask? Check out these gluten Free flours for baking!
Bob’s Red Mill Coconut Flour
Bob’s Red Mill Almond Flour
Bob’s Red Mill Tapioca Flour
Bob’s Red Mill Gluten Free 1-1 Baking Flour
Bob’s Red Mill Gluten Free Flour ( Red Bag )
Bob’s Red Mill Oat Flour
For more brand check out this link
Recipe
Yam Brownies
Gluten-Free, Dairy-Free, Vegan
1 cup Gluten-Free Oats ( made into flour)
¼ + 1/8 cup Cocoa Powder
1 1/2 tsp Baking Soda
1/8 tsp Pink Himalayan Sea Salt
1 cup Yams ( pureed )
½ cup Extra Virgin, Unrefined Coconut Oil
6-8 Dates (made into a paste)
5-6 packets Stevia
¼ cup Sunflower Butter
½ cup Coconut Milk (Or other non-dairy milk)
Directions:
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Soak 6-8 dates in water overnight. Add dates to a saucepan with 2-3 tbsps water and heat over low medium heat. Once steam starts to form, take dates off of heat.
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Heat oven to 375° F and bake sweet potato until soft. When finished, turn the temperature down to 325°F.
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Measure one cup of oats, transfer to a blender, and process until they form a flour.
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In a medium-sized bowl add all dry ingredients and stir.
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In a separate bowl add the pureed yam along with the date paste, melted coconut oil, sunflower butter, and non-dairy milk of choice. Mix together using a hand mixer.
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Slowly add the dry ingredients and mix until fully incorporated.
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Add brownie mix to an oiled baking dish lined with parchment paper, smooth the top and transfer to the oven.
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Bake for about 20-30 minutes or until toothpick is dry.
*Recipe located in my cookbook “The No Title Cookbook” and in my Alternative Thanksgiving Recipes Cookbook”
Want other alternatives including dishes such as cornbread and delicious desserts? Pick up your copies today!
References:
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Gripper, J. The Vegetable Book… Forgotten Natural Remedies. Lulu Press. 2013.
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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
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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
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Pitchford, P. Healing with Whole Foods. North Atlantic Books. Berkeley, CA. 1993.
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Moore, B. Fresh Fruit and Vegetable Picks for November. The Spruce Eats Website. Updated September 17, 2021. Fresh Fruit and Vegetables Picks for November (thespruceeats.com). Accessed October 26, 2021.
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More than 100 million Americans have diabetes or prediabetes. CDC website. 2017. New CDC report: More than 100 million Americans have diabetes or prediabetes | CDC Online Newsroom | CDC. Accessed October 26, 2021.
