Quick and Easy Fixes for a Healthier Thanksgiving

Quick and Easy Fixes for a Healthier Thanksgiving

It's a day to spend time with family and loved ones. But let's face it... You'll likely be surrounded by less-than-ideal food choices. These sweet temptations might unravel all of your hard work and dedication of the last 30 days.

It may not be easy... But there are ways to help make it a little easier—and help protect your progress. You can enjoy a healthier and more satisfying turkey day by following these quick tips:

Swap out Processed Carbs: You might think eating these "filling" foods will satisfy you faster. But that's not the case. They raise your blood sugar and inflammation levels.

Eating them may also make you feel foggy...even depressed. And they don't provide the nutrition your body is looking for. This makes you more likely to overeat...but there's an easy solution.

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Replace carbs from breads, rolls, and pastas with green vegetables. And it doesn't have to be raw kale. Go for a second helping of green beans or Brussels sprouts instead of mashed potatoes. This will help fight off inflammation—and fill you up faster. Their fiber content may also help you avoid a stroke in the future.

Get Moving: Instead of heading right for the couch, try throwing the ball around with the kids. Even something as simple as a brief walk after your meal will do it. This can help lower your blood sugar levels by 10%. And there's another way to get even better results...

You know the heart-healthy benefits of high-intensity interval training (HIIT). But doing a HIIT session in the morning may lower your blood sugar response to Thanksgiving dinner by almost 20%. Another benefit is that it may help you control your appetite—and resist those sweets. Speaking of dessert...

Go Homemade: Whether or not you've gone 30 days without sugar, it's going to be hard to get away from dessert. But it's not just the sugar you have to worry about.

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Processed sweets are full of preservatives. Many contain artificial dyes that raise your cancer risk. And natural dyes may not be any better... Some pie fillings use the kind that comes from insects. Not exactly appetizing...

If you're going to have an after-dinner treat, start with some fresh fruit. This may be enough to satisfy your sweet tooth... Especially if you haven't been eating added sugars for the last month.

But if you do have a piece of pie, choose the homemade option if there is one. You won't be getting away from sugar or carbs. It'll still cause inflammation and blood sugar spikes. But you'll be avoiding exposure to dangerous dyes and preservatives.

You don't have to torture yourself this Thanksgiving. But you don't want to wake up with a "turkey hangover" either. Following these quick and simple tips will help you limit—even avoid—the inflammatory and blood sugar risks that usually come with it.

Have a safe and healthy Thanksgiving!

Courtesy of the Institute of Natural Health

Common Mistakes That Can Ruin the Health Benefits of Your Salad

November 24, 2014 | 161,075 views

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By Dr. Joseph Mercola

Salads are most people’s first encounter with raw foods. Quick and easy to make, they are an easy and delicious way to get live, biodynamic foods into your diet. Mistakes abound however, that could turn an otherwise healthy meal into something less than ideal.

As noted by nutrition editor Cynthia Sass in a recent article for Time Magazine,1“imbalances can either prevent a salad from being slimming, or lead to missing out on key nutrients.”  

She points out five common salad mistakes that many people make. These are certainly valuable pointers. Here, I will address a couple of them, and make some additional recommendations of my own.

1. Too little or too much protein
2. Insufficient variety in your choice of greens
3. Too little or too much fat
4. Skipping starch
5. Insufficient seasoning

Whenever Possible, Opt for Organic Produce

Fresh organic vegetables are generally both healthier and tastier. In terms of nutrition, it’s important to remember that it’s not just about the nutrient levels themselves, which do tend to be higher in organically grown foods, it’s also about what they don’t contain, namely pesticides.

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Most of us significantly underestimate the amount and variety of chemicals sprayed onto the produce we eat. Tests, however, suggest most people are exposed to hundreds of them, and they accumulate in your body over time.

They can also easily be transferred to your unborn child during pregnancy. In 2009, the Environmental Working Group (EWG) published a study that found 232 chemicals in the placental cord blood of American newborns!

Organophosphate pesticides, which are commonly used on conventionally-grown produce, are well known for their hazards to human health. Prenatal exposure has been linked to delayed brain development, reduced IQ, and attention deficits. 

I’ve also pointed out the compelling links between agricultural chemicals and autism, and new research (known as the CHARGE study2, 3) shows that living within a mile of pesticide-treated crops increases your chances of bearing children with autism.

The recently published CHAMACOS Study, which followed hundreds of pregnant women living in the agricultural mecca of Salinas Valley, California, also found that exposure to organophosphates during pregnancy was associated with lower IQ and poorer cognitive functioning in children, among other health effects.

Glyphosate, another prevalent herbicide used both on conventional and genetically engineered crops at about one billion pounds a year, may be one of the most important factors in the development of multiple chronic diseases and conditions that have become prevalent in Westernized societies. The more of it you can avoid, the better.

Homegrown Sprouts Can Maximize the Nutrition of Your Salad

One of the simplest and most effective strategies to avoid harmful chemicals is to eat organic food. Another option is to grow your own. Among the easiest foods to grow at home are sprouts. As luck would have it, they’re also among the most nutritious, and they’re an excellent addition to a fresh salad.

Some of the most commonly sprouted beans, nuts, seeds, and grains are listed below. My personal favorites are pea and sunflower sprouts, which have the added benefit of providing some of the highest-quality protein you can eat.

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Homegrown sprouts have radically improved the nutrition of my own primary meal, which is a salad at lunch. They’re also a perfect complement to fermented vegetables. It is hard to imagine a healthier combination that provides the essentials of nutrition, and at a very low cost.

Broccoli: known to have anti-cancer properties, courtesy of the enzyme "sulforaphane"	Alfalfa: a significant dietary source of phytoestrogens. Also a good source of vitamins A, B, C, D, E, F, and K	Wheat grass: high in vitamins B, C, E, and many minerals	Mung bean: good source of protein, fiber, and vitamins C and A
Clover: significant source of isoflavones	Lentil sprouts: contain 26 percent protein, and can be eaten without cooking	Sunflower: contains minerals, healthy fats, essential fatty acids, fiber, and phytosterols. It's also one of the highest in protein	Pea shoots: good source of vitamins A and C and folic acid and one of the highest in protein

Most Commercial Salad Dressings Will Do More Harm Than Good...

Perhaps the most common mistake people make with their salads is their choice of salad dressing. The vast majority of commercial salad dressings arefar from healthy, as they’re chockfull of high fructose corn syrup and highly processed omega-6 GMO oils full of toxic herbicides like glyphosate.

Low-fat dressings also need to be avoided. When fat is removed from a food product, it’s usually replaced by sugar/fructose in order to taste good, and this is a recipe for poor health. Excess fructose in your diet drives insulin and leptin resistance, which are at the heart of not only diabetes but most other chronic diseases as well.

So what constitutes “healthy fat,” and why do you need to add it to your salad? For starters, fats help your body absorb important minerals and vitamins, including vitamins A, D, and E. If you don’t have enough fat with your meal, your body may not be able to properly absorb these, and other, fat-soluble nutrients.

Adding healthy fat to your salad will also make it more filling, as fats are among the most satiating. In fact, many do not realize this, but frequent hunger may be a major clue that you're not eating enough fat. 

I personally do not use any salad dressings. Instead I use several ounces of fermented vegetables made with our Kinetic Starter Culture, so not only am I getting the lactic acid vinegar like flavor but trillions of beneficial microbes and a very significant dose of vitamin K2.

Healthy vs. Unhealthy Fats

The featured article notes that full-fat dressing increases absorption of valuable antioxidants compared to reduced-fat versions, but fails to make any distinction between healthy and unhealthy types of fat.

First, it’s important to realize that the use of processed omega-6 fats have increased 1,000 times in the last century, which disturbs the vital omega 6-3 ratio. If you eat any processed foods you are getting too much omega-6 fats and need to avoid any processed omega-6 oils like corn and soy and any generically branded “vegetable” oils.

Also, as revealed by investigative journalist Nina Teicholz,4 author of The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet, while the food industry has reduced the use of harmful trans fats, they’ve reverted back to using regular vegetable oils, and this is far from an ideal replacement.

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Especially when heated, vegetable oils like peanut, corn, and soy oil degrade into highly toxic oxidation products that appear to be even worse than trans fats! One category of these byproducts, called aldehydes, are of particular concern. In animals, even low levels of aldehydes oxidize LDL cholesterol and cause high levels of inflammation, which is associated with heart disease.

Cyclic aldehydes have also been shown to cause toxic shock in animals through gastric damage, and this seems consistent with the rise in immune problems and gastrointestinal-related diseases in the human population. Even when used cold, such as in salad dressing, processed vegetable oils are best avoided. If you order salad with a house vinaigrette in a restaurant, be sure to ask what kind of oil it contains. Olive oil is ideal. If they use any other kind of vegetable oil, you may be better off skipping it. Other sources of healthy fats to include liberally in your salad include:

Olives	Shredded coconut	Raw nuts, such as macadamia or pecans
Organic pastured egg yolks	Avocados	Grass-fed meat, but limited to protein level below

Adding Too Much Protein to Your Salad May Be Counterproductive

Your body needs protein. It’s a main component of your body, including muscles, bones, and many hormones. However, most Americans tend to eat far too much low-quality protein for optimal health. I believe few people really need more than one-half gram of protein per pound of lean body mass. When it comes to protein from animal sources, you also want to make sure it’s been raised on pasture, to avoid exposure to pesticides, genetically modified organisms (GMOs), hormones, antibiotics, and other potentially harmful drugs and chemicals.

To determine your lean body mass, find out your percent body fat and subtract from 100. This means that if you have 20 percent body fat, you have 80 percent lean body mass. Just multiply that by your current weight to get your lean body mass in pounds or kilos. Those that are aggressively exercising or competing and pregnant women typically need about 25 percent more, but most people rarely need more than 40-70 grams of protein a day.

The rationale behind limiting your protein this: when you consume protein in levels higher than recommended above, you tend to activate the mTOR (mammalian target of rapamycin) pathway, which can help you get large muscles but may also increase your risk of cancer. There is research suggesting that the "mTOR gene" is a significant regulator of the aging process, and suppressing this gene may be linked to longer life. Generally speaking, as far as eating for optimal health goes, most people are simply consuming a combination of too much low-quality protein and carbohydrates, and not enough healthy fat.

Translating Ideal Protein Requirements Into Foods

Substantial amounts of protein can be found in: meat, fish, eggs, dairy products, legumes, and nuts. As noted earlier, pea and sunflower sprouts also provide some of the highest quality protein available. To determine whether you’re getting an appropriate amount of protein, calculate your lean body mass as described above, then calculate the amount of protein you’re getting from all sources.

Again, your daily requirement is likely to be around one-half gram of protein per pound of lean body mass. This places most average people in the range of 40 to 70 grams of protein per day. To determine the grams of protein in each food, you can refer to the chart below or simply Google the food in question.

Red meat, pork, poultry, and seafood average 6-9 grams of protein per ounce.  An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18-27 grams of protein	Eggs contain about 6-8 grams of protein per egg. So an omelet made from two eggs would give you about 12-16 grams of protein.  If you add cheese, you need to calculate that protein in as well (check the label of your cheese)
Seeds and nuts contain on average 4-8 grams of protein per quarter cup	Cooked beans average about 7-8 grams per half cup
Cooked grains average 5-7 grams per cup	Most vegetables contain about 1-2 grams of protein per ounce

Ramp Up Your Nutrition with Herbs

Adding fresh herbs to your salad can also go a long way toward improving your nutrition, as many are densely packed with vitamins and various phytonutrients. Because of their nutrient density, they're also thermogenic, meaning they naturally increase your metabolism. Herbs are also easy to grow at home, and many have medicinal properties to boot. A recent article in Prevent Disease5 lists seven staple herbs that belong in every kitchen, and make a great addition to any salad—either mixed in fresh, or added to homemade oil and vinegar dressing. These include:

Parsley	Cilantro	Oregano	Thyme
Sweet Italian basil	Rosemary	Dill

Your Food Choices Play a Key Role in Disease Prevention and Health

I believe that food can be “medicine.” It’s certainly the best preventive strategy I can think of, and getting more raw organic food in your diet is a key point.  Besides eating more salads, juicing is another great way to get more vegetables into your diet. However, as noted in a recent article in The Atlantic,6 which details the trials and triumphs of Luke Saunders, a 28-year old entrepreneur and owner of Farmer’s Fridge, even when fresh salad is available as an option, many simply won’t make that choice...

If you fall into this category, I urge you to reconsider. Remember, if you’re avoiding salad because it doesn’t “fill you up,” it’s probably because you’re not adding enough healthy fat to it. That said, making fresh produce more readily available, especially in low-income areas, is part of the solution to many Americans chronic health problems, and Farmer’s Fridge is leading the charge:

“Saunders is confronting any number of challenges. Among them is a question that has stumped many of America’s top food-policy experts for decades: If healthy food were more convenient, would more people eat it?... 

This month, Farmer’s Fridge is rolling out two more machines. If its efforts pay off, it will eventually expand to dozens of locations all over Chicago, and possibly in other cities after that. One of Saunders’ dreams... is to install machines in more low-income neighborhoods, at prices locals can afford.

He hopes that, eventually, the dual threats of poor nutrition and obesity can be treated with fresh produce, rather than with pharmaceuticals. Efforts like Saunders’ won't improve public health single-handedly, and he knows it. But his business does seem like one potential answer to a long-standing concern in the food-policy world: That there’s not enough cheap, healthy food in low-income areas...”