The holidays are a time when a lot of us show our love through food. From grandma’s loaded mashed potatoes, to dad’s delicious desserts, these comfort foods evoke nostalgic feelings that give us all the warm, fuzzy vibes.Unfortunately, many of these traditional holiday favorites are packed with processed ingredients no one can pronounce.
We’ve partnered with Aligned Modern Health and their staff dietitian, Olivia Wagner (MS, RDN, LDN), to bring you the “Simple Gift of Health” so you and your family can have a happy, and healthy, holiday season.
Here are Olivia’s seven healthy tips to help you navigate now until the New Year.
Support Your Gut.
Your gut houses 80% of your immune system, so if you want to stay healthy, you need a healthy gut! A healthy gut has been shown to increase energy levels and improve mood. Bone broth is naturally rich in glutamine, an amino acid that feeds the cell lining our intestines. Bone broth is also packed with collagen, which is not only healing for your gut, but is also great for hair, skin, and nails.
How: Warm up this holiday season with a warm mug of bone broth to enjoy on a chilly fall day or use it as a base for all of your fall soups or holiday stuffing.
Swap Sugar for Fat.
High amounts of sugar and refined carbohydrates can cause spikes and dips in blood sugar when not properly balanced with protein or fat sources. This up and down rollercoaster can trigger cravings, lethargy, and that “hangry” feeling.
How: Make small food swaps throughout the day such as substituting your morning fruit for half of an avocado, trading your favorite chips for homemade guacamole and almond flour crackers, or crushing that chocolate craving with a spoonful of almond butter or cashew butter topped with a sprinkle of cacao nibs.
Step Up Your Snack Game.
The holidays can get hectic, so plan healthy snacks ahead of time to keep hunger at bay on busy days. Stock up on foods that are high in fat and fiber, as this combination will keep you satiated until your next meal.
How: Prep healthy snacks like apple slices and your favorite nut butter, half of an avocado with pink himalayan sea salt, or dairy free cheese slices and sprouted seed crackers.
Spice It Up.
Herbs and spices provide immune support, fight inflammation, and deliver anti-viral properties. Cinnamon has even been found to curb sugar cravings by supporting blood glucose levels.
How: Toss butternut squash in coconut oil then sprinkle with cinnamon, cumin, cayenne, and ginger before roasting in the oven. Add cinnamon, sage, thyme, and rosemary to your turkey breakfast sausage before cooking. Rub salmon with turmeric, black pepper, oregano, fresh garlic, and a squeeze of lemon juice before pan searing or baking. Stir cinnamon into your favorite nut butter then serve with sliced apples or celery sticks. This makes for the perfect snack to curb any sweet tooth!
Boost Your Phytonutrients.
Phytonutrients, or plant nutrients, are found in the colors of plant based foods. Phytonutrients support the immune system, help rid the body of toxins, and reduce oxidative stress on cells.
How: To get an adequate amount of phytonutrients, eat the rainbow! Make sure there is at least one (or more) colors of food on your plate at each meal. Add a handful of green spinach to your morning eggs, grab a red apple in between meetings, and try some purple sweet potatoes at dinner. Our "September Issue" is full of deliciously colorful recipes.
Batch Cook.
One of the best feelings after a busy day of holiday preparation is to come home to a prepared dinner. Do your future self a favor and batch cook!
How: Freeze off single servings of your favorite grass-fed beef chili, chicken curry, or lentil soup. Make extra servings of grilled chicken, burger patties, and roasted vegetables. Trust us, you will be thanking yourself later!
Practice Gratitude.
Navigating now until the New Year’s is not all about food, it’s also about mindset. According to a study published in Personality and Individual Differences, grateful people experience fewer aches and pains and report feeling healthier than other people.
How: During the season of giving, make sure to give back to yourself. Whether you hit the gym, take a nap, or curl up with a hot mug of healthy hot cocoa, remember to do something that makes you happy this holiday season.
Show us how you stay healthy during the holidays. Tag us on social media and use #SimpleGiftofHealth so we can see how you stay healthy during the holiday season! Or, sign up for our newsletter to get more recipes and tips throughout the year.
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