Most people have special traditions during the holidays. They may drive around looking at the lights, make gingerbread houses, and, most importantly, spend time with loved ones. Many people's traditions include specific foods they eat at their holiday meal.
Here are some great recipes for healthier versions of traditional dishes. Since they are delicious and nutritious, you shouldn’t feel sluggish afterward. Hopefully, you will have lots of leftovers to enjoy eating in the following days.
Main Course
Paleo Whole 30 Roasted Turkey - Real Food with Jessica
Holiday Spiced Orange Glazed Ham - PaleOMG
Sides
Paleo Sweet Potato Casserole {GF, DF} - The Paleo Running Momma
Bacon Wrapped Green Bean Bundles (Paleo, Keto) - I Heart Umami®
Roasted Garlic Mashed Cauliflower Recipe - Evolving Table
Paleo Dinner Rolls Made with Tapioca or Arrowroot Starch & Coconut Flour (ourpaleolife.com)
Desserts
Paleo Sugar Cookies - Gluten-Free Baking (glutenfreebaking.com)
Vegan Christmas Crack (paleo, gluten-free) - Pure and Simple Nourishment
I would love to hear your favorite healthy recipes that you’ll be making this year!
Dr. Jamie
*Photo credit: Becci Hethcoat Photography
It seems everyone has a favorite Halloween candy. The most popular candies in Illinois are Sour Patch Kids, Kit Kats, and Starbursts. My favorite traditional Halloween candy is Reese's Peanut Butter Cups. What about you?
Americans bought 600 million pounds of Halloween candy last year. This excessive candy intake is so ingrained in our culture that we may not think much about it, but what is it doing to our bodies?
Halloween is the first in a series of high-sugar holidays. It is also around the start of the dreaded flu season. Could there be a connection between these things? After all, sugar wreaks havoc in our bodies.
Let’s make a plan so you can enjoy the holidays in a way that cares for your physical body too.
The Flu Season Myth
Why do we see more flu cases during the fall and winter months when germs for the flu are around all year? I love how Dr. Angie Elliot explains this phenomenon in her article “There’s No Such Thing As ‘Flu Season’.”
Elliot asks us to consider what would happen if we plant a seed without offering it water, light, or air. Would it grow? No, it would not be able to grow under those conditions. Next, she asks us to "consider your body equivalent to soil and a virus or bacteria as the seed. If you planted that seed in your body right now, could it grow?" She explains, "Many people get sick with colds or the flu this time of year because the condition of their body is primed for pathogens to thrive and grow.”
Things That Stress the Body
Once you identify factors that impact your immune system, you will be empowered to create an environment where germs can NOT thrive. Some things are obvious, while others are more subtle; you may not even realize they are causing harm.
- Lack of Sleep
- Dehydration
- Mental & emotional stress
- Financial stress
- Relational stress
- Vitamin & mineral deficiencies
- And sugar!
As the holidays approach, these factors tend to increase. The demands of the holidays may cause tension in our relationships and keep us from getting the sleep we need. Holiday treats and alcohol may replace things that would be better for our bodies.
Finding Balance
Striving for balance and making decisions intentionally can help us enjoy the holidays. Consider the list above and think about your greatest challenges during the holidays. Perhaps you are constantly fatigued and would benefit from saying "no" to some activities. Maybe stress impacts your relationship, and it could help to set aside time for those you love. If there is a strain on your finances having a conversation about expectations might help.
One of the biggest struggles at Halloween can be the candy. Sugar causes an inflammatory response, and when the body is chronically inflamed it suppresses the immune system. This leaves you vulnerable to infection and disease. Sugar also creates unbalanced gut bacteria, which affects your immune system. Since 70-80% of your immune system is based in your gut, it is crucial to have a balance of healthy gut bacteria.
Remember, we want to be intentional and strive for balance. We do not want to get into an all-or-nothing mindset. The following ideas can help you come up with a plan that feels right to you.
What to do About Halloween
Here are some things that you can do to have a healthier Halloween. (Consider picking even 2-3.)
Read more ...
Most people do not think about their gut health unless they feel sick, but your gut health significantly impacts your overall health.
The connection between your gut and your immune system cannot be overstated; 70% of your immune system resides in the gut. Gut health is also directly related to your skin, brain, and hormones.
Dr. Mark Hyman explains, “The health of the 100 trillion bugs in your gut is one of the biggest things that impacts your health.” When the healthy gut bacteria is out of balance with the bad gut bacteria, we are set up for trouble.
Hyman says that obesity, diabetes, heart disease, cancer, autoimmune disease, asthma, eczema, and even depression are affected by the health of your gut flora. So, taking care of your gut is imperative.
Let's look at how to support healthy gut flora by weeding, seeding, and feeding.
What Happens to the Gut
When your gut lining breaks down you develop a ‘leaky gut.' This can be caused by using antibiotics, anti-inflammatory drugs, steroids, or excessive alcohol use. It can also be affected by stress, a diet of processed foods, or food sensitivities (foods generally considered "healthy," but aren't working for your body).
Once you develop a leaky gut, your immune system must deal with the food particles, bacteria, and microbes that leak into the body through the compromised gut barrier that would normally keep them from gaining access.
This creates havoc in your system and triggers an immune response. This can lead to autoimmune issues where your immune system attacks your body. (Hashimoto's thyroiditis, rheumatoid arthritis, psoriasis, chron's disease, ulcerative colitis, etc.)
Ways to Support Gut Health
We need the proper balance of bacteria to establish a healthy gut.
- “Weeding” - reduce bad bacteria by reducing sugar, alcohol, and processed foods. In some cases, it may be important to reduce the amount of bad bacteria through herbs or prescription medicine.
- “Seeding” - increase the good bacteria through probiotics. Eat fermented foods like kefir, kombucha, sauerkraut, and yogurt to increase the good bacteria in your gut. Most people would also benefit from a quality probiotic supplement.
- “Feeding” - provide prebiotics (food for the good bacteria in your gut). Eat a variety of onions, garlic, sweet potatoes, asparagus, leeks, carrots, bananas, apples, and almonds to feed the variety of "good" bacteria.
What to Look for in a Probiotic
In his book Healthy Gut, Healthy You, Dr. Michael Ruscio explains the 3 main categories of Probiotics.
Read more ...
Every cell in your body contains proteins composed of amino acids used to repair all the tissues in your body. According to Alena Kharlamenko, a registered dietitian, protein helps “build muscles, produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function.”
Protein is considered the most important macronutrient in building muscle. This can elevate your metabolic rate. It also helps you feel full longer, so it is great for those wanting to lose weight. However, the body does not store protein; it depends on your diet to provide adequate amounts.
Let’s look at the healthiest ways to get this protein.
Animal Protein
Meat is a great source of protein if you buy quality meat. You can determine its quality by considering how the animal was raised. Find out what it ate and how it moved. These things impact your health; it is not just in the animals' best interest to be grass-fed or free-range.
Mother Earth News compared eggs from free-range chickens with those produced commercially. Free-range eggs had:
- 2/3x more Vitamin A
- 2x more Omega-3
- 3x more Vitamin E
- 7x more Beta Carotene
In addition, grass-fed beef contains higher levels of vitamins, antioxidants, and anti-inflammatory Omega 3 fatty acids than conventional beef.
What about Plant Proteins?
Plants contain many necessary nutrients, however, they are not considered a complete protein. They lack one or more of the essential amino acids. While you can get the nutrients you need without eating meat, it takes care to get everything you need.
Unfortunately, plants contain compounds like oxalates and phytates which hamper your body's ability to absorb key minerals like zinc, magnesium, calcium, copper, and iron. Vitamins in plants often come in less active and bioavailable forms than meat. Anyone who thinks plant proteins are superior or equal to those from animals may want to consider the following example.
To get the same amount of protein in 4 oz. of steak (181 calories) from rice and beans, you need to eat 12 ounces of kidney beans and one cup of rice! That would give you 638 calories with 122 grams of carbs.
As I mentioned above, getting the nutrition you need can be done with a plant-based diet, however, you must be intentional about getting the nutrients your body needs. Here are some plant-based options for protein.
- Whole, organic, non-GMO soy products such as tofu. (Please do NOT rely on products containing soy protein isolates or concentrates that are found in soy burgers, meatless chicken, and protein bars.)
- Nuts & seeds
- Beans & lentils (if your body tolerates them well.)
- Quinoa, rice, and other grains
- Some plant-based protein shakes may be useful, but check the ingredient list carefully!
This Vegetarian and Vegan Guide was created by Mark Hyman, M.D. It is a great resource for vegans and vegetarians trying to eat healthy.
Read more ...
When you face the level of stress our society tends to live with, many people turn to food for comfort. There is nothing wrong with enjoying food or even using it for comfort at times. However, it can be helpful to realize when we are doing this, so we can make conscious choices that we will not regret.
Leaning on food to fulfill an emotional need rather than a physical one is referred to as emotional eating. Most of the time people do not realize that they are doing this. Bringing their awareness to this habit can help them break out of cycles that may not be serving them.
Let’s look at emotional eating and explore some strategies to help break the habit.
Emotional Eating
Emotional eating is an attempt to self-soothe difficult feelings. It can be a way of numbing your feelings temporarily when you feel sad, anxious, lonely, angry, or bored. When you reach for food to fill an emotional need rather than a physical one, it is called emotional eating.
Not only are you distracted by the sweet or salty tastes, but it can affect the chemicals in your body. When you consume sugar, for example, your brain produces a surge of dopamine. Since dopamine is known as the feel-good hormone in the body, it brings a temporary feeling of relief or delight.
While it may be soothing in the moment, it doesn’t effectively deal with the underlying emotions and often leads to regret. It can lead to feelings of guilt and uncomfortable physical sensations associated with overeating.
Emotional eating may create unintended health consequences if you indulge in it often. There are many better ways to soothe yourself, but first, you need to recognize when you are attempting to eat your emotions.
Paying Attention
You may not even realize if you are emotionally eating, so the first thing to do is cultivate self-awareness. By listening to your body and paying attention to the clues, you can determine if you are truly hungry.
Before you eat, ask yourself how you feel. Are you sad, lonely, angry, or bored? If you are experiencing a difficult emotion, ask yourself if you are trying to meet an emotional need or if you are physically hungry.
It can be hard to tell, but the Mayo Clinic has identified some things to consider. For instance…
- Physical hunger generally comes on gradually after a period of not eating, while emotional hunger can come on suddenly even if you have eaten recently.
- Physical hunger is felt in the stomach, while emotional hunger is felt in the mind.
- Physical hunger often builds gradually, while emotional hunger tends to demand an immediate response.
- Emotional hunger often feels like it can only be satisfied with a specific type of food, while physical hunger can be satisfied with a variety of options.
- Emotional eating often makes you feel ashamed, while eating for physical reasons just ends up leaving you satisfied.
Choosing
Once you know what is motivating your desire to eat, you can intentionally choose your response. There is no right choice for every situation, but it is wise to make the decision consciously.
Instead of emotional eating, you may choose to…
- Distract yourself - watch a show, read a book, or engage in a hobby.
- Remove yourself from the situation - leave the room, go for a walk, or take a drive.
- Reach out to a friend - call, text, or visit a friend.
- Lean into the difficult emotion - let it wash over you, knowing it is temporary.
- Do self-care - journal, create something artistic, or enjoy some tea.
- Rest - nap if you are tired or sit outside for a minute.
- Exercise - even gentle movement can be beneficial.
- Practice mindfulness - practice deep breathing or choose a self-compassion exercise.
Emotional eating may be a tool you learned to keep you safe from emotions that feel too uncomfortable. But it is possible to learn other ways to deal with these difficult emotions, so you do not have to rely on emotional eating any longer.
Be gentle with yourself in this process. If you choose to deal with your feelings by eating, celebrate the fact that you decided to do so consciously. Eventually, you can develop the tools you need to soothe yourself in other ways.
Dr. Jamie
The average American consumes 150 lbs. of sugar each year (1). It's extreme when you consider that the average person only had four pounds of sugar in the year 1700.
Even people who try to watch their sugar intake may struggle because it is hard to recognize what contains sugar. Food manufacturers sneak it into salad dressing, granola bars, protein powders, canned vegetables, and other “healthy foods.”
Unfortunately, when we eat foods high in refined carbohydrates and sugar, our blood sugar response makes us crave it more. It is a vicious cycle leading many to feel powerless to break out of its grasp.
Let’s look at this problem and get some ideas to address it.
Why Is It a problem?
The overconsumption of sugar wreaks havoc on the systems of the body. It replaces nutrient-dense food. And, since it has no nutritional value, it leaves the body lacking essential nutrients
Sugar causes an inflammatory response in the body and an imbalance in the gut bacteria. These things directly impact our immune system leaving us vulnerable to infection and disease. Stress on the hormonal system caused by sugar may lead to adrenal fatigue and thyroid issues.
Many common ailments are caused or exacerbated by sugar. These include migraines, high blood pressure, heart disease, chronic pain, joint problems, arthritis, leaky gut, diabetes, irritable bowel syndrome, and autoimmune disease.
Why is it Difficult to Stop?
Your body wants to maintain a steady blood sugar. When you consume sugar, your blood sugar level spikes. This signals your body to release insulin rapidly, so your body can store the excess sugar. The imbalance between the blood sugar level and the amount of insulin released causes a sudden drop in your blood sugar, often referred to as a "sugar crash." The body responds by craving sugar to balance the blood sugar drop, and the cycle begins.
Sugar's impact on the brain and body is similar to that of drugs. In animal studies, sugar causes cravings, tolerance, and withdrawal symptoms similar to the effects of substance abuse. In one study, given the choice, rats chose sugar even over cocaine (2).
How to Break the Cycle?
If you want to break this cycle, consider implementing these tips to beat those sugar cravings.
- Drink water before eating when you crave sugar.
- Consume meals higher in fat and protein.
- Read labels to notice hidden sugar (account for each serving size).
- Distract yourself when you feel like eating sugar (go for a walk, call a friend, take a nap, or read a book).
- Write about your motivations for reducing sugar.
- Keep a food journal.
- Drink spiced tea or infused water or a sense of sweetness.
- Get support from family and friends.
- Do a sugar detox to limit the blood sugar spikes that create cravings.
Let me know if you are limiting your sugar intake and tell me how you are doing that. I'd love to hear about it!
Dr. Jamie
(1) Perspective: A Historical and Scientific Perspective of Sugar and Its Relation with Obesity and Diabetes - PMC (nih.gov)
(2) Intense Sweetness Surpasses Cocaine Reward - PMC (nih.gov)
