The Whole You

navigating the holidays

Hanukkah has started, the Winter Solstice has arrived and we are just a few days away from Christmas.  This season, and it's accompanying anticipation, stress, and overabundance, can all add up to a less than happy holiday.  With a few simple tips you can still enjoy the holidays and make it through the season in good shape.  

Breakfast is the most important meal of the day.  Starting the day with fiber and protein will keep blood sugar stable.  This often helps to avoid the temptation to overindulge later in the day.  It can also help younger ones not be as prone to meltdown.

Snack before the party.  Instead of skipping meals so that you will be "really hungry" before a party have a small high protein snack.  This will help reduce the possibility of overeating.  It also helps keep the blood sugar more stable if you do choose to have sugary treats.

Enjoy the company more than the food.  Quick and mindless eating often leads to overindulgence which often leads to feeling overfull and possible indigestion.  Holiday gatherings are supposed to be more about the friends and family than the food.   Eating slowly will help you recognize when you've had enough.

Look before you leap. If you are attending buffet style holiday gatherings take the time to look at what is offered before you fill your plate.  Instead of putting "just a little bit of everything" on the plate (which often leads to an overfull plate and more chance of overeating) choose what you really want to eat and take a smaller amount.  It's better to go back for seconds than to overeat.

Three polite bites.  This is a great rule to remember for desserts.  Denying yourself desserts altogether can lead to a deprivation-induced binge.  But by choosing what you really want and limiting yourself to three polite bites you will get maximum enjoyment for minimum claoric intake.  If you want more than one dessert item see if you can share with someone so you can both enjoy it without overindulging.

Take a break.  Give yourself permission to say no.  You do not need to go to every party you are invited to.  Or, if you go to a party and are feeling tired or overwhelmed it's okay to leave early.  Taking care of you allows you to make it through the holidays without feeling like a grinch.

Have a happy healthy holiday!

roasted chickpeas

Chickpeas, also called garbanzo beans, are a great high protein, high fiber food.  Roasted they make a delicious snack that can be spiced and flavored any way you like.

1 bag dried chickpeas, sorted and rinsed
2 T. olive oil
sea salt to taste
paprika, cumin, or other spice to taste

Soak the chickpeas in 4 cups of water overnight
Drain the chickpeas, rinsing well
Place chickpeas in a pot, cover with water and bring to a boil
Reduce heat to medium and cook until chickpeas are done (approximately 1 hour)
Remove from heat and drain
Run through cool water and then remove the skins from the chickpeas
Pat chickpeas dry and then place on a cookie sheet, tossing with the oil to coat them
Bake 400F for 30-35 minutes
Season with salt and spices
Let cool and then enjoy
May be stored in an airtight glass jar 

 

Bean Dips

Hungry for something tasty and yet good for you?  Consider adding legumes to your nutritional plan.  High in fiber and loaded with micronutrients this is a satisfying way to snack healthy.

Before you consider pairing it with chips or crackers, think about using veggies instead.  This gives you a great nutritional boost and adds in at least an oh-so-important serving.

Here are two delicious recipes that are easy to make up at home.  Placed into takeaway containers with veggies sticks or rounds on the sides, and you've got a good-for-you snack that you can feel good about.

Hummus

2 cups cooked chickpeas
¼ cup water or whey
2-3 tablespoons lemon juice depending on your preference
1 ½ tablespoons tahini
2 cloves garlic, crushed
½ teaspoon sea salt
2 tablespoons olive oil paprika or fresh parsley for garnish

Combine chickpeas, water and lemon juice/whey in a food processor.
Blend together, slowly adding olive oil until the mixture starts to stick together.
Add remaining ingredients and a little extra olive oil if needed to make it smooth.
Garnish with paprika or fresh parsley and serve.

Black Bean Dip

2 cups black beans
2 tablespoons raw apple cider vinegar
1 tablespoon lime juice
1 tablespoon chopped fresh cilantro
1 tablespoon olive oil
1 garlic clove, peeled
1 teaspoon ground cumin
Sea salt and freshly ground pepper, to taste

Combine black beans, vinegar and lime juice in a food processor.
Blend together, slowly adding olive oil until the mixture starts to stick together.
Add remaining ingredients and a little extra olive oil if needed to make it smooth.

The Not So Sweet Side of Sugar

We're in the middle of the holiday season.  Starting with the sugar overload of Halloween, continuing through all of the goodies at Thanksgiving and the winter holidays, culminating with a big party for New Years.  The temptations abound at this time of year.  Unfortunately for those with ADD/ADHD, especially small children, there is a noticeable effect when it comes to sugar overload.

This is a rather controversial issue as some studies show a distinct correlation while others claim there is not.  Ask any parent of a child with ADD however and you will find that the majority do notice a difference.

This is supported in part by the fact that eating sugar causes a spike in glucose levels followed by a drop in glucose as the sugars are metabolized.  When this drop occurs it can influence the neurotransmitters in the brain, exacerbating the symptoms of ADD.  This may explain, in part, why these children do so much better on a breakfast that is higher in protein.  Having protein instead of just carbohydrates gives them a more stable start to the day.  Protein also contains amino acids, the building blocks of neurotransmitters, which can add to providing what their brain needs.

The following breakfast choices each provide 6-8 grams of protein (the amount of protein needed varies per child depending on weight and age):

• 1 ounce lean meat (be sure to choose preservative free options)
• 8 ounces of yogurt (preferrably organic and unflavored - serve with fresh fruit)
• 1 whole egg
• 2 tablespoons of almond butter
• 1 ounce sausage patty

Starting your child with a healthy breakfast that includes protein and then reducing their sugar intake throughout the day can help reduce the overload that sugar causes.  This includes festive situations.  Be aware of the temptations and pitfalls of parties and goodies during this time of the year.  Limit the amount of sugar your child has access to and when you know that you will be attending a function where many sugary treats will be available make appropriate changes to their diet during the rest of the day.

 

mineral rich bone broth

 Our modern diet is often low in minerals.  One delicious way to add minerals back into our system is by making, and drinking, delicious mineral rich broths.  These broths are a great warm drink either in between meals or as a starter to a meal.

The addition of raw apple cider vinegar or fresh squeezed lemon juice to the pot helps to pull calcium from the bones and further enriches the soup.  Letting the pot sit for approximately 30 minutes before starting to cook it gives the vinegar a chance to work.

 

To make this recipe you need:

1 medium sized chicken, cut into parts, plus gizzards

water

2 T. raw cider vinegar or fresh squeezed lemon juice

1 onion roughly chopped (optional)

2 carrots roughly chopped (optional)

2 ribs celery roughly chopped (optional)

1/2 bunch flat leaf parsley (optional)

 

place all ingredients in a large stock pot

Add water until it covers the chicken by at least 2 inches

Let this mixture sit for 30 minutes

Turn on the heat and bring to a boil

Reduce heat to low and simmer until the meat is fully cooked (at least 2 hours)

Add more water if needed to ensure meat remains covered

Strain and separate, disposing of bones and vegetables

The meat can be eaten, the broth can be refrigerated and reheated to serve

Delicious with fresh green onions, herbs, and a pinch of salt simply as broth, this also makes a delicious soup base