Nourishing Your Body for Better Health

Archive: November, 2013

Healthy Holiday Tips!

We’re getting close to the peak of eating and shopping season. Some days, it seems like our main form of exercise is usually moving the fork from the plate to our mouths. Here are some ways to enjoy the spirit of the season and favorite holiday foods, while staying healthy, too.

Enjoy seasonal healthy foods.  Clementines, pomegranates, pineapples, mangoes, oranges, grapefruits and apples are wonderful this time of year.  Keep them on the counter or in the front of the fridge where you can see them!

Move the goodies out of sight:  One of the biggest challenges of the season is a see-food diet, otherwise known as “if I see it, I eat it”. Studies show that when people keep food out of sight, they eat smaller amounts. Put the candy out of reach and move the cookies where you won’t have constant temptation.

Balance: if you are going to a holiday party in the evening, make an extra effort to eat well on other days.  Add in more vegetables, fruits, beans, whole grains, etc. and move more, too!  A piece of chocolate cake one day or one big holiday meal won’t make or break a diet, but daily treats do add up.

Choose what you’ll most enjoy: It’s a given that you’re going to have some special foods this holiday season. Can’t live without Aunt Sarah’s apple pie? Then plan to have some. Scope out your options before you dig in, and target things you enjoy most. Skip on the foods you can get any day.

Savor your favorites:  When you eat, really eat!   When we are really tasting our food (rather than inhaling something while talking and multitasking) food tastes much better, we’re more satisfied and full quicker.baked bananas

Fill your table with fruit and veggie dishes: Have your holiday meals feature seasonal vegetables, such as sweet potatoes, collards, green beans, or even sauteed celery in chestnut sauce! How about Fresh Cranberry relish vs the stuff in the can? Add in bean or veggie soups.  Make roasted chestnuts as a snack. Have a fruit inspired dessert, like baked apples, poached pears, sautéed or baked bananas, etc.

Skip the alcohol, or limit it to a drink or two.   Not only does it have a lot of calories, but once you’ve had a few, it’s easier to indulge on other foods.

It’s not all about the food… Honest! How else can you treat yourself? A massage? A hot bath? 15 minutes of quiet time with a good book? Having tea with an old friend? Plan in a variety of ways to relax

Get moving! Exercise is a great way to improve mood, reduce stress levels, and burn calories, too.  Head out at lunchtime for a short walk, check out the holiday lights in the evening, start a new family tradition and do something active at family events, dance at party functions, or make a habit of hitting the gym.  You don’t have to wait until January for healthy resolutions.

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

G-Free Thanksgiving 2013

Thanksgiving tips

Recipes

News! Really exciting conference & giveaway

Thanksgiving tips:

It takes a little planning ahead to guarantee a great Thanksgiving. In many ways, it’s easier if you’re hosting, because you know what you can and can’t have. Most people hate to impose on their hosts, but it’s easier on you AND your host to ask beforehand than sit through a four-hour meal and watch others eat. Remember, nothing is more important that staying safe!clip-art-thanksgiving-turkey-free1

Turkey:
Though it’s always good to check, the good news is that all plain fresh turkey is naturally gluten-free–again, that’s ALL plain, fresh, turkeys. So you do have to look out for stuffed turkeys or self-basting turkeys, and gravy packets, but plain turkeys are naturally gluten-free. Obviously this is fantastic news. Again, that’s ALL plain unstuffed gluten-free turkeys. The only exception Tofurky, which has gluten. Also, some glazed hams DO contain gluten. As always, read carefully! I have a gluten-free turkey list updated in 2013, with has manufacturer contact info.

If you’re not hosting Thanksgiving at your house, talk to your host as soon as you can. You’ll need to talk about:
* Broth used for basting
* Seasonings
* Stuffing in the turkey
* Cross contamination

Gravy

Almost all regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Trader Joe’s sells some now.   Also, it’s pretty easy to make a simple gravy with gluten-free broth and cornstarch instead of wheat (and if corn is a problem for you, arrowroot can be substituted 1:1 instead).

Herb Gravy From Elana’s Pantry

Gravy using Cornstarch from Simply Recipes or see this link for recipes.OLYMPUS DIGITAL CAMERA

Side dishes

There are lots of good options here. Green bean casserole (or get creative–we do roasted green beans), baked yams, cranberry relish, gelatin salads, butternut squash soup, mashed potatoes, roasted veggies, applesauce…all of these things are easy to adapt to food restrictions, and they’re healthy and delicious to boot.

Here are some ideas to get you going:

Sides:OLYMPUS DIGITAL CAMERA

My Cranberry Fresh Fruit Relish

Crockpot Applesauce by Simply Sugar and Gluten-Free

Green Bean Casserole from Ginger Lemon Girl

Simply Tasty Asparagus from Celiac Family

Roasted butternut squash soup from Jules Gluten-Free

Stuffing:

This is obviously more of a challenge. You can go the nontraditional route and do a wild rice, buckwheat or quinoa stuffing. You could use a gluten-free cornbread or pre-made bread crumbs.

Cornbread stuffing with roasted acorn squash from the Gluten-Free Goddess

The NY Times Blog had a G-Free Stuffing section with a few recipes

Dessert!

For many people (myself included!) dessert is the highlight of the Thanksgiving route.  If you’d like to use your standard recipes, you can easily make a crustless pumpkin or sweet potato pie or check out Whole Foods’ crusts.  Or, you can easily make a crust from crushed up cookies, shredded coconut or almond meal. Apple crisps are also simple, too. And, of course, now with the new GF Betty Crocker mixes, a cake or brownies are pretty simple, even if they’re not traditional.OLYMPUS DIGITAL CAMERA

The Best Pecan Pie (one of my very favorites)

Sweet Potato Pie (vegan), pictured right here—>

Easy, Crustless Apple Pie from Gluten Free Easily

Ginger Lemon Girl’s Pecan Pumpkin Pie bars

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry.  When I was asked for Thanksgiving favorites, of course I started thinking (and drooling) about all the wonderful things that would make for an absolutely amazing gluten-free feast!  Here are a bunch from some of my favorite GF bloggers.

News:

As always, wishing you and yours a joyful, peaceful and yummy holiday season.

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.