December is the season of holiday parties, new year’s celebrations and delicious desserts.  What better month than to pack in a few super nutrient dense foods to help compensate for all the holiday indulgences. 

So where to start?  Taking a look at the in-season foods is a great place.  

1. Mushrooms: With a large number of different kinds and flavors, mushroom are a great source of flavor without             the calories. This versatile food is also high in several minerals and provides antiviral, anti-inflammatory and immune boosting properties. They can be served raw on vegetable platters, as an accent to many dishes, lightly sauteed with some garlic or added to almost any dish.  

2. Pomegranites: ‘The Jewel of Autumn‘  pomegranites are delicious and high in antioxidants and nutrients. These wonderful fruits are generally in season in November and December. Not only do they provide fibre and nutrients they are a fun and delicious fruit that kids will love.  And they can be used as a treat when they are not in season providing a powerpunch of vitamin C, potassium and antioxidants.  The flavorful and colorful juice can also be used as a natural dye for icing, cookies and other treats.

3. Bok Choy: want to try something you don’t always cook with?  Or go back to an old favorite? High in vtamin K, minerals and other nutrients this leafy green adds a creamy flavor to many dishes. While steaming or adding to a stir fry are excellent ways to use this leafy green, overcooking can serve to sap out nutrients and flavor so be sure to add in towards the end of the cooking time.

4. Broccoli: A member of the powerful brassica family, broccoli is an in season wonder. Its easy to be creative with this versatile veggie that can be eaten raw, added to a slaw, steamed, stir fried, baked or made into a dip or soup. Not only is broccoli loaded with vitamins and minerals like vitamin C, B vitamins, iron, vitamin K, potassium and calcium, it also carries an extremely high dose of a variety of antioxidants. 

5. Garlic: Not only does garlic add flavor to any dish, from dips to soups to stir fries, it is  also a potent antimicrobial and has been implicated in cancer protection. While cooking removes some of the active compounds, it is still a powerfood when cooked.

6. Winter squash: Winter squashes are sweeter than the summer squashes and are able to be stored for a longer period of time. Varieties, like butternut and acorn squash, are so versatile they make packing in an extra serving or two of vegetables easy.  Packing loads of beta carotene and vitamin A, they are a great holiday addition.  Try them roasted, steamed, drizzled with maple syrup or pureed and added to soups, smoothies and pasta sauces. Or replace the pasta with spaghetti squash to bring down the calories and add in some more nutrients.

7. Dark Chocolate: Mmmmmm...chocolate.  Yes I am telling you to eat chocolate. Dark chocolate in moderation is a great way to get a few extra powerful antioxidants, vitamins and minerals such as potassium, iron, copper, magnesium.  Try to aim for at least 70% dark chocolate.  A delicious way to use this super food is to add pure cocoa (not hot chocolate) to protein shakes and baking recipes.  It can also be added, with bananas for instance, to make pancakes with a twist. 

And a few classic, nutrient dense foods to add in that can be easily added into sauces, oatmeals, cookies, smoothies, and many other dishes:

8. Berries, goji berries, cranberries, chia seeds, leafy greens (kale, swiss chard, rappini and dandelion,etc),    avocados, green tea and uncooked cold pressed virgin olive oil.

As always moderation and balance are the key.  Be sure to be safe and have a wonderful holiday season! And as always please contact your healthcare provider if you are on any medications, or contact Dr. Rebecca Hauser ND if you have any questions. 

Inspired by the season of new beginnings that’s only a few weeks away, I’ve decided to start my first adventures into the world of blogs. And what better way than giving ideas on how to survive the holidays!

And no, I won’t be telling you the key is to avoid all the yummy food, alcohol and parties.  Its actually possible to enjoy the season, and minimize the negative effects.  Who’d have thought?! Indulging a little is absolutely fine, especially when its a ‘once a year’ occasion. The biggest thing we all need to remember at this time of year is to take the time to breathe and relax.  Taking a couple of deep breaths, especially when the weather may not cooperate with your travel plans, when your mom’s first words might be that you look tired, or your siblings tell you your new haircut is too short! Letting go of the little things and taking a deep breath means you’re already half way to making it through unscathed.

Now to the good stuff.  What can you do to help balance all the food, partying, less sleep and less exercise? The biggest pitfalls of the season tend to be the excessive calories, the extra alcohol, and the lack of physical activity.  Add these to the stress that comes along with the holidays for most people and say hello to extra pounds, less time enjoying your loved ones and extra health repercussions!  So what can you do?  


Excessive calories:


Its hard to not sample all the delightful dishes at holiday parties.  The stuffing that grandma made, Aunt Amy’s pie or even the caterer’s delectable selection of pastries are all hard to say no to.  Here are some easy tips to help you from packing on the pounds while being able to enjoy all of these gastronomical treats:

1. Use nutrients to your advantage: Increasing fibre in your holiday meals will not only help to keep you regular, it will also help to reduce the amount of dietary fat you absorb and how fast you absorb sugar. Sprinkling a little ground flax on meals, choosing to add a few extra veggies or fruits to your plate or drinking a quick fibre drink before your meals are an easy solution. And grabbing a cup of green tea instead of a cup of coffee not only spares the sugar and cream, it provides beneficial nutrients.
2. Give yourself a basic calorie budget: Do your best to stick to it, and don’t stress too much if you stray a little.  If you know you have a party packed day, or a lot of holiday dinners, plan ahead.  If you have a holiday dinner or party, simply make sure you have a lighter lunch and snacks.  Making sure you have these lighter meals through the day makes you less likely to binge later. Want to have your piece of pie...or two? Just try to go a little easier on supper or scarifice certain items like the extra scoop or rice or slice of bread.
3. Make wiser choices: If you’re having a sugary treat, add in a little protein (a handful of almond, a little cube of cheese or a dallop of greek yogurt) or have something packed with fibre.  Choose to load up on the salsa instead of the spinach dip and other creamy sauces, dishes and drinks.

Extra Alcohol: Holiday party time! That means having a drink or two...or four. While I’m not encouraging you to drink, I do want you to be prepared, in case you do.

1. Take your vitamins.   Alcohol depletes key vitamins such as a number of the B vitamins, and keeping yourself well nourished helps prevent damage and hangovers. Ask your healthcare professional today for a recommendation of vitamins that work best for you.
2. Drink in moderation.  The more you drink, the more damage you're causing to your body. Moderation, as with everything else, is key. 
3. Be selective in your alcohol choices.  Red wine, for instance, contains resveratrol and other beneficial nutrients that protect your body.  If you have issues with wheat, gluten avoid drinks like beer.  When choosing your drinks its best to avoid those with artificial colors and flavors, and sweeteners.
   
4. Stay well hydrated! Dehydration makes you feel ill and gives you a headache. Alcohol acts as a diuretic and makes urinate more.  A key is to have water when drinking and after.
   

If you take prescription medications its usually best to avoid alcohol. Consult your healthcare provider or pharmacist for more information.


Lack of Physical Activity: 

Two weeks of inactivity can lead to a significant decrease in our aerobic fitness, extra pounds and increased levels of stress.  Even worse, this can lead to a decrease in motivation to be active once the holidays are over. The best thing you can do is to make a point of being physically active wherever you are.

Make activity fun and get the family involved!  Snowboarding, skiing, and impromptu dance parties or snowball fights are all great ways to get active. Or volunteer to take care of some housework to get your body moving.  Every bit counts!

Its all about balance! You are allowed to enjoy the holidays and yourself. Slipping out of your health habit occasionally is fine, as long as you’re smart about it.  

Have a safe, healthy and happy holiday season!

For more specific strategies on how to survive the holidays, give me a call today to book a visit and use up your leftover 2012 insurance or health spending account.