mindful eating

Upgrade Your Thanksgiving Traditions

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Go ahead, be a rebel.  Instead of serving the traditional Thanksgiving meal, why not switch things up a bit this year?  While searching for my own replacement dishes, I thought it would be helpful to share with you all the recipes that have made my personal short list.  Consider swapping mashed white potatoes with one of the healthier sweet potato versions below or trade the green bean casserole (that nobody eats anyway) with some sauteéd sesame green beans.  A mission I’ve been on this year is to find a healthier option for cranberry salad and I think I’ve found it with the mandarin-cranberry relish by Nourished Kitchen.  It looks amazing and I can't wait to try it!  Don't feel the need to break tradition completely, though.  I mean you should probably still serve a gorgeous farm raised turkey (unless all your guests are vegetarians or vegans), but consider getting a smaller bird and pairing it with something plant-based like Acorn Squash Roasted with Walnuts and Cranberries (note: I would sub in coconut palm sugar and use olive oil instead of the butter).  There are many options available, but you should start your planning now if you’ve not done so.  A quick Google search revealed most of these awesome alternatives so check these out first and then take a few minutes to peruse yourself.  I know I’ll be serving my Red Kuri Squash Pie with Savory Crust for dessert and I encourage you to try it out, too.  For family gatherings, I use a traditional crust recipe using real butter, so if you are sensitive to wheat and/or dairy, be sure to visit some of the links I have listed as dessert options below.

Also, for those of you who don’t have time to sit and plan a menu, check out all the resources I've listed below!  Many of these dishes will be good throughout the holiday season.

Aside from the actual dishes themselves,  I wanted to give you a few things to keep in mind as you’re planning and then ultimately enjoying your Thanksgiving meal:

-Find a turkey that is farm raised and free of antibiotics or hormones.  

-Stay away from recipes that use heavy cheeses or heaven forbid, marshmallows, for toppings.

-Avoid recipes that use more than ½ cup sugar or Jell-O and if possible replace all white sugar with a substitute like coconut palm sugar, which is low glycemic, or a Lakanto sweetener, which is derived from the monk fruit. 

-Opt for foods with color over foods that are white (white mashed potatoes, white bread, white pasta, etc.)

-Use healthy grains like quinoa, millet or amaranth as a salad or roasted squash topping.

-Twenty minutes before the main meal, drink some water to help boost metabolism and to help prevent overeating.  It's also best to drink your water before your meal as opposed to with your meal so that you don't disrupt stomach acid pH.

-Drizzle your salad with an organic, cold-pressed olive oil, balsamic vinegar and some salt and pepper instead of the more mainstream store bought dressings that often contain artificial flavorings and added sugar.

-I mentioned this above, but be mindful of color!  Get a broad spectrum of phytonutrients into your body just by eating lots and lots of colorful fruits and veggies.

-Fill half your plate with plant based foods.

-You don’t need to eat the whole bird.  Keep your meat portion in check by sizing it up against the palm of your hand, which is roughly six ounces.

-Don't forget to chew your food.  Give digestion a head start by putting your fork down between bites, enjoy your delicious food and your lovely guests and chew...and then chew some more ;)

-You don’t need stuffing AND a slice of bread.  Swap your stuffing for a wholesome grain and ditch the bread...especially if you plan on eating dessert.

-EAT DESSERT.  Don’t make yourself miserable by watching everyone else eat their pumpkin pie while you sulk in the corner taking a bite here and there off everyone’s plate.  Just be mindful and remember that it’s not dessert at Thanksgiving that determines a healthy lifestyle, it’s what you do every other day that does.

Have a Happy Thanksgiving everyone!

Butternut Squash, Brussel Sprouts and Bread Stuffing w/Apples from FOOD52
Butternut Squash, Brussel Sprouts and Bread Stuffing w/Apples from FOOD52
Mandarin & Cranberry Relish from Nourished Kitchen

Mandarin & Cranberry Relish from Nourished Kitchen

Polenta Crostini w/ Butternut Squash, Polenta & Sage from Edible Perspective
Polenta Crostini w/ Butternut Squash, Polenta & Sage from Edible Perspective
Red Kuri Squash Pie w/ Savory Crust
Red Kuri Squash Pie w/ Savory Crust

Health Coaching Kick-Off - Free Wellness Consultations!

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So if you’ve been following either my blog/Facebook page/Instagram page you know I’ve been going to the Institute of Integrative Nutrition to get certified as a holistic health coach in order to help people approach health in a whole new way.  I’m happy to say that I am now offering free wellness consultations to anyone, anywhere in the United States.  Before you jump on board, let me answer some of your questions… So what is a health coach anyway?

In a nutshell, health coaches are knowledgeable advisors who provide ongoing support and guidance as we set goals to make long-lasting sustainable changes to improve your health and happiness.  I will guide you to make sense of the overwhelming nutritional advice out there and provide you with information to determine what dietary and lifestyle changes are necessary for you.  You get a very individualized program based on your needs and goals so that you can make powerful changes to become a more balanced you.

What is a free wellness consultation?

I’m offering a free wellness consultation to anyone who is serious about getting their health and life back on track.  We will review your past and current health situations, your lifestyle, primary areas of concern and goals specifically related to your needs.  I have a series of questions that we will address together either in person, through Skype or over the phone regarding your health and then you will have the opportunity to share with me any other information you feel is relevant.  Wellness consultations are typically 45-50 minutes long.

What’s in it for me?

You’ll have the opportunity to talk about your life, your health and what you’d like to accomplish.  It’s an opportunity to be heard and to get a sense of what it feels like to have more support in your life - for YOU.  You’ll also learn how to reach those goals by working with me in my health coaching program.

What type of people use health coaches?

More and more people are using health coaches to reach optimal health.  According to Dr. Andrew Weil in his magazine titled Self-Healing:  “When athletes want a competitive edge, they hire a private coach to monitor their

progress. When it comes to your health, using this mindset could also be beneficial.

Health coaches are increasingly being hired by corporations to help employees stay

healthy and by individuals seeking to improve well-being. For some, these coaches

offer assistance in managing dietary constraints (due to conditions such as celiac

disease or diabetes), and for others, they might focus on teaching stress-reduction

methods. In some ways, the health coach picks up where your physician left off,

helping you implement wellness strategies suggested after a check-up or diagnosis.”

Basically, I’m here to fill the gap for you and to provide you with support and information to reach bigger and better.  Whether you’re looking to balance out your life, stop sugar cravings, find guidance to achieve your doctor’s recommendations, fight migraines, raise healthier kids, learn more about preventative medicine or anything else in between, a health coach is for you.  I’m for you!

I invite you to schedule your first initial wellness consultation by emailing me, Stephanie, at thewellsideoflife@gmail.com.  You could also head on over to my facebook page and message me there, too.  Either way, I can’t wait to hear from you!

Until next time, Be Well.