Healthful Holiday Recipes

[Guest guest]

November 9, 2006 Dear Rachelle, If you’re like many of my readers, you may approach the Thanksgiving holidays with a sense of trepidation.

The reality of busy schedules, hectic travel plans, complicated social gatherings, and overwhelming food temptations just doesn’t measure up to that Norman Rockwell vision of a perfect day spent in the cozy company of family and friends. That’s exactly how I felt for many years until I began to follow a simple “recipe” for a successful Thanksgiving. It isn’t difficult or demanding because, let’s be honest, the last thing you need around the holidays is another list of stress-inducing “to do’s.” In fact, the most important ingredients in this recipe are simple ways to refocus your thoughts and energy on the true meaning of the celebration, which is…giving thanks. First, remember the history behind the day. In 1621, after a year filled with hardship and loss, the Pilgrims in the New World

experienced a plentiful fall harvest. There was a bounty of corn, fruits, vegetables, fish, and meat. But, even more important, they were at peace with their Indian neighbors. The first Thanksgiving, more than anything else, was an expression of gratitude, friendship, and sharing.Try to bring this sense of meaningfulness into your Thanksgiving Day. It can be as easy as going around the dinner table and asking everyone to share a thought on what they are thankful for this year. Or, maybe you can donate food or time to others who haven’t had a bountiful year. Whatever you do, focus more on the folks and less on the food, which brings me to my next point. Don’t beat yourself up about holiday food. No holiday is more closely associated with eating than Thanksgiving. That’s a fact and there’s no getting around it. What you can do, however, is serve the traditional fare in a more

healthful way or even try some innovative alternatives to the usual Thanksgiving menu. Click here for some simple, delicious recipes from my cookbook, Quick & Healthy: Recipes for Vibrant Living.If you are the guest at this year’s holiday feast, don’t worry about the food that is being served; just be mindful of your choices and portions. The reality is: A traditional Thanksgiving menu is loaded with healthy ingredients. Turkey. Like other poultry, turkey is a good source of crucial B vitamins, including niacin, vitamin B6, and vitamin B12, which are important to healthy brain and nervous system function. It also provides a healthy dose of the immune-boosting mineral, zinc. And, if you remove the skin before

you eat it, turkey is relatively low in fat.Sweet potatoes. These tropical tubers are plentiful in beta-carotene, which supports healthy eyesight and immune system function. They’re also rich in the antioxidant vitamins C and E, which protect the arteries from the ill effects of a high-fat meal. And let’s not forget the fiber in sweet potatoes. It will aid your digestion and help keep your blood sugar levels in check. Click here for a delicious, healthy alternative to the traditional, butter-laden Thanksgiving sweet potato recipe.Cranberries. These are another Thanksgiving favorite that are packed with wholesome goodness. They’re nutrient dense and filled with antioxidants that promote urinary tract health and overall immune system function.Pumpkin pie. Even

Thanksgiving dessert can be healthful. Pumpkin—a main ingredient in the dessert of choice for this holiday—is another wonderful source of vision-protecting beta-carotene. It also contains lutein and zeaxanthin, other carotenoids that provide potent protection against free-radical damage throughout your body, including your eyes. Finally, consider taking a little extra something before and after your holiday feast to not only protect your health, but also help you avoid the indigestion and heartburn that are as closely associated with Thanksgiving Day as football games. Specifically, before you sit down to your holiday dinner, take 1,000 mg of vitamin C and 800 IU of vitamin E. Studies have shown that this simple precaution can help protect against the cardiovascular damage caused by a fatty meal. And if—despite your best intentions—you overindulge at dinner, end your

meal with a soothing cup of green or white tea. In addition to offering excellent antioxidant support, these teas offer relaxing digestive relief. Have a healthy and happy holiday! Julian Whitaker, MD "Get off your ass and take your government back." ~Rocky Ward

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