It is ironic, I’m more worried than my clients are about overeating at Thanksgiving this year. They all seem pretty relaxed about it, which is great news. I’ve been a little fuller than is comfortable the last couple of years, so I know I really need to pay attention.

Here is my plan for the day. I offer it in hopes that it could offer ideas for strategies you might like to try. We are all different – so don’t expect to be the same, this is just for ideas.

The first consideration is how much to eat ahead of time. We usually plan for an early meal, around 3 or 4 pm, although it can end up running later.  So that makes it tempting to skip lunch, although we usually have something light for lunch. I can take an apple just in case. I think it would be good to have the apple about two hours before the planned meal.

I know I don’t do well with two glasses of wine, a big meal and dessert – so I need to keep it to just one glass. I enjoy it more before the meal, and can just switch to water with the meal.

We usually don’t have appetizers these days, so that makes that part easy. And I already know that my meal will consist of turkey with cranberries, stuffing with a little gravy and all vegetables that don’t contain cream or fried onions.

 I never have the roll, or mashed potatoes (which can be made anytime), and I eat yams most weeks anyway. Stuffing is the most important food to me since it is a once-a-year treat.

Okay. I give myself permission to fill my plate – one time – especially since at least half of it will be vegetables and salads. My main resolution needs to be to avoid the temptation to go back for more. Even vegetables.

Thinking this through – I think I usually take smallish portions of turkey and stuffing, and even though I eat a lot of vegetables, I still feel a little hungry. So I go back for more. Those portions are small too – but it adds up then I am full and don’t have room for dessert. Which I eat anyway. Then I’m too full.

So my plan for this year is to take a little more the first time and resist going back. My tools to help me do that will be to really savor the food from the beginning, focus on the conversations and the enjoyment of being with my family, and staying ‘in my body’. When I get excited, I have a tendency to hang out in my head. I can stay grounded with breath and feeling my weight in the chair.

Cool. I feel ready. How about you? I’ve given an example of how to work this through, using my own situation. Your situation and preferences will be different – but I hope this gives you an idea of how to think it through.

If you have a plan ahead of time of what works for you and what doesn’t, you can come up with a workable solution. I plan to splurge and eat more than I usually would, but I don’t want to overdo it. What do you want for your day?

Have a fun Thanksgiving. I hope you really enjoy the food and feel good about your choices.

PS: I notice that writing this down really helped me think it through.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

The more I study the gut, the more I’m convinced that gut health plays a much greater role in our overall wellbeing than we think. New research supports this.

Here is a link for a story about research that could link obesity to but bacteria. It is way too early to know for sure, but it is a fascinating theory.

Basically, the idea is that how we eat changes our gut bacteria (also called flora).  And that certain mixes of bacteria species can trigger the development of fat – even on a low fat diet (just in mice so far).

One theory for this is that when we eat a diet high in fat and simple carbohydrates, it dramatically changes the bacteria in our gut. We have trillions of bacteria – so this is significant.

If the mix now contains more pathogens (unfriendly types), it creates stress for our gut tissue. It has to be constantly vigilant to protect itself. This stressed state could trigger a cascade of biochemical responses. They start as protective mechanisms, but end up creating chronic disease.

I think it is a good idea to get probiotics (friendly bacteria) on a regular basis, although I think there is still a lot more to learn about which bacteria and how much.

There is also very interesting research about something called biofilm, the protective coating that the bacteria makes in our gut to protect themselves. So we may have to break through the biofilm before we can repopulate the gut.

It is all still in the research stages, but fascinating.

I’m particularly happy to see this. Anyone who has struggled with their weight and diets knows that it is not as simple as calories in and calories out. Here we are starting to get to something useful.

I also think this research supports the importance of a healthy diet – low in animal fats and rich in fruits, vegetables and whole grains. Score one for healthy habits!

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

If you are hosting Thanksgiving this year, create a menu that will help you enjoy the day. Some parts of the menu are traditional and sacrosanct. Others are more flexible – so that is where to focus.

If you happen to be vegetarian or vegan and don’t have a favorite holiday entree, check out the vegetarian magazines and websites. There are some great recipes out there this time of year.

If you go for the traditional big bird, keep in mind the option of getting one of the sustainably raised birds. They are in demand, so order early and get advice on how to prepare them. They are different than the farm raised turkeys we are used to.

Typical Thanksgiving meal accompaniments include stuffing, mashed potatoes, candied yams, rolls and vegetables. That is a lot of starch. If your family will allow it, cut it down to your two favorites. You probably have your own traditional accompaniments – which ones are most important and which could you skip? Save your room for what you like the most!

Unless it’s really not Thanksgiving without green beans covered in fried onions, select vegetables that are simple. For the most part, the more veggies you eat the better. There is plenty of calories and fat coming from the other stuff, so keep the veggies light.

I particularly enjoy vegetable salads made with spinach, cabbage, kale and/or arugula as a base, with additional chopped vegetables added. Examples include finely slice or shred carrots, celery, turnips, kohlrabi, radishes and peppers. I like sliced persimmons and pomegranate seeds in salads this time of year.

For dessert, keep it simple. Too many choices make it easy to over-indulge on top of an already big meal. Some of my clients choose desserts that they don’t even like (but that their families do) so that they are not tempted.

I really like pumpkin pie, so I figure this is my one time of year to have a piece. My family has a big variety of desserts for Thanksgiving. Everyone has their own favorite – so they are all there. I find this challenging because I grew up with the practice of having “just a taste” of each one.

I’ve learned that I actually enjoy it the most when I select just one dessert. Two half-pieces is okay. I notice that when I succumb and have more then that, I feel overstuffed and less satisfied. See what works for you.

If you are like me, and don’t have control over the menu, you can still have your own plan about what to eat and not eat. Think about what is most important to you and what you can eat other times of the year.

My own plan is to eat primarily turkey, stuffing and veggies. And a piece of pie. I eat yams all the time. I rarely eat bread with a meal – only when it is the planned starch. And if I ever get hungry for mashed potatoes, I can either make them or have them in a restaurant. Stuffing is something I only eat once a year. Which foods are most important to you?

As you plan your own Thanksgiving menu, keep in mind that when you have fewer items it not only allows you to enjoy what you eat with less risk of overeating, it also frees up more time for you to spend out of the kitchen. You can enjoy the day too!

Happy Thanksgiving!

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

This is one of three meals I made with a big winter squash.  The first night we had simple roasted squash with a roast chicken dinner. The second night we had roasted chilies stuffed with squash, and I’ll post that recipe soon. This was our third meal from this one big squash.

 I used an heirloom variety of Hubbard squash that is called Sisley (or something like that). It was a large squash the shape of a fat banana, green on the outside and orange on the inside. It has a wonderful texture.

Winter Squash Soup
1 Tablespoon Olive oil
1 onion, chopped
1 inch cube fresh ginger, chopped
1 jalapeño pepper, seeded and chopped
3+ garlic cloves, chopped
Splash of cider vinegar
~ 4 -6 cups Roasted Winter Squash*, cubed
4-6 cups broth or water
1 TBSP chipotle powder
½ – 1 cup Shitake Mushrooms, chopped (optional)

Sauté the onion, ginger  and pepper in olive oil at a low temperature until soft. Add the garlic and sauté for one more minute. Sprinkle with cider vinegar and continue cooking for a couple more minutes.

Add the squash, enough broth to barley cover, and chipotle powder. Simmer until everything is soft. Blend with an emersion blender or in batches in a regular blender. Add broth if needed for desired consistency.

While the soup is simmering, chop and sauté the mushrooms in a little olive oil, butter or broth. I added a splash of white wine and cooked them long enough for them to absorb it.

Add the mushrooms as a hearty garnish as you serve the soup.

Variations: This is a forgiving recipe – you can change the vegetables and use raw squash ( just simmer it long enough to cook it in the broth).

*You could also use Hubbard, banana, butternut or kabohca. If you roast and just scoop out the flesh, you could even use acorn squash. Just about any of the thick fleshed winter varieties would do.

 For the liquid I used homemade chicken broth (its fast to make in the pressure cooker), but veggie broth would work equally well.

You could even add a little light coconut milk and thai chili paste for a different flavor combination. The chipotle powder gives it a really nice smoky flavor, but chili powder, smoked pimento, cumin or curry would all be reasonable substitutes.

This soup was pretty hot. I used more ginger and didn’t seed the jalapeño. You can make it milder or hotter to suit your preferences.

The mushrooms were a last minute idea. I wasn’t sure how it would go – it was great!

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

I’m excited about a new bean soup that I made this week. I got the recipe from Jill Nussinow’s Veggie Queen newsletter. What I really like about it –besides that it is so fast to make – is that it is pureed. I eat a lot of beans, and it is nice to have a change in texture.

With Jill’s permission, I am printing her recipe. If you enjoy it, look for more recipes on her website and sign up for her newsletter while you are there: http://www.theveggiequeen.com/.

This soup is made from dry beans using a pressure cooker. I took one of Jill’s classes and got my pressure cooker from her, (she even has a DVD on pressure cooking), but if you don’t have a pressure cooker, just use the stovetop and longer cooking times.

Here is Jill’s recipe:

Italian Cannellini Bean Soup
Makes 8 1 cup servings
7 minutes high pressure, 10 minute natural pressure release
This soup tastes so fresh and looks like the colors in the Italian flag. If you want, you can use some olive oil to saute the onion and garlic but it’s not necessary.
 
2        cups Cannellini (Italian white kidney) or Great Northern beans, presoaked or quick soaked
Vegetable cooking spray
1        medium onion, diced to equal 1 cup
3        tablespoons chopped fresh Garlic
1        cup diced potatoes
6        cups vegetable broth
2        bay leaves
1-2     teaspoons fresh thyme or ½ teaspoon dried thyme
2        cups diced, peeled and seeded tomatoes
¼      cup fresh basil, chopped plus some sprigs for garnish
1        tablespoon lemon juice or balsamic vinegar
4        tablespoons grated Parmesan cheese
Salt and pepper, to taste
 
1.    Spray the cooker with cooking spray. Add the onion and sauté over medium heat for 2 minutes. Add the garlic and sauté 1 minute more.
2.    Add the beans, potatoes, broth, bay leaves and thyme. Lock on lid. Turn heat to high and bring to high pressure. Set timer for 7 minutes. Turn heat to low to maintain high pressure.
3.    When the timer sounds, turn off heat and move pot to a cool spot on the stove. Let the pressure come down naturally for 10 minutes, then release any remaining pressure.
4.    Carefully remove the lid, tilting it away from you. Remove the bay leaves. Using a hand blender, carefully mix the hot soup until it is mostly creamy, with a few whole beans left in for texture.
5.     Return the pot to the burner and set the heat at medium. Add the tomatoes and cook for 5 minutes, simmering and stirring occasionally until the tomatoes begin to soften.
6.    Remove from the heat and stir in the basil and lemon juice or vinegar. Taste and adjust seasonings. Sprinkle with the cheese and additional chopped basil.

I think this is a great base soup that can be adapted to the season.  Jill’s addition of the tomatoes and basil at the last minute is especially good for late summer – fresh ripe tomatoes add a completely different character than hard out-of-season tomatoes.

 I’d like to try it with other additions – corn and roasted chilis will be my first trial. I can also imagine it with slivers of bright green kale and some of the tomatoes I roasted this summer.

Try it and let me know what creative twists you add.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

This is a re-run from February, but it is so good it is worth a reminder. This is my new favorite way to eat greens. I’m repeating the basic recipe here, with a few twists. You can see the original here. (It’s still comfort food!)

I make this with freshly ground cornmeal/polenta from Tierra Vegetable. Any will do, but I think a coarser grind gives it a nice body.

Baked Polenta

1 cup coarse ground cornmeal
1 TBSP butter, cut into pieces
1/2 Tbsp kosher salt
½ tsp fresh ground pepper
½ cup grated parmesan

This cooks in about an hour with regular cornmeal and takes about 2 hours with freshly ground cornmeal. (I was using some left from winter – and it still took two hours).

Preheat oven to 350. Combine the cornmeal with 4 cups of water in a 1 ½ quart baking dish. Add butter, salt and pepper. Stir and bake, uncovered, for 45 (or 90) minutes. Stir the polenta, add cheese and bake another 15 (or30) minutes. 

Cook until the cornmeal is tender and the liquid has been absorbed. Let it rest for 5 minutes before serving. It has a pudding like consistency that becomes more solid as it sits.

Greens

Olive oil
1 Onion, thinly sliced
1 chili pepper (I like the hot ones) – optional
3 cloves Garlic, minced
Pear, 1, small dice
Greens* – 8 – 10 cups –  Washed and chopped.
Apple cider vinegar

*This time I used some mustard greens and kale (which cook for a little longer), and escarole and baby beet greens (which cooked quickly). Any combination will work. I love the bitter greens in this.

Sauté the onion in olive oil until tender (I like to sauté it long and slow to make it sweeter, often adding a little balsamic vinegar as it cooks). Add the pepper, garlic and pear towards the end and then stir in the greens. Sprinkle with a little apple cider vinegar, then cover and let it steam for a few minutes, stirring frequently.

 If the greens are moist from washing, that might be enough liquid – if it looks dry you can add a little vegetable broth. Depending on which greens you choose and how tender you like them, the greens will only take 10 – 20 minutes. Add quick cooking greens at the end.

Serve the greens on the polenta.

Even though the polenta takes awhile to cook, it only takes about 5 minutes to mix it and pop it into the oven. So it really is an easy meal, and it is such a delicious way to eat a BIG serving of greens.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

I’m frequently asked about how to make beans less gassy. Beans contain raffinose, which is hard to digest. It gets fermented in the gut – causing gas. Raffinose is a trisaccharide, meaning it is made up of three sugars: galactose, fructose and glucose.

Not much you can do about the raffinose, but you can minimize the effects of it with rinsing. I always rinse canned beans. When I soak beans overnight, I change the water a couple of times.

The quick-soaking method for beans is to cover them with a couple inches of water, boil for 1-2 minutes, then to turn of the heat, and let them sit, covered, for an hour. Rinse and then refrigerate until you are ready to use them. Then rinse them again.

I even find it makes a difference if I rinse them yet again after they are cooked (unless, of course, I’m making soup.)

Some people find beano helpful. Beano is an enzyme supplement that can help prevent gas from beans and other hard-to-digest complex carbohydrates.  Take beano just before you eat.

With adequate rinsing, beans don’t usually bother me. But on occasion they do, and then I find it helpful to take a probiotic supplement. That does the trick for me. What works for you?

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

The American Heart Association has set a recommended level for sugar intake. I’m happy to see this – I think it offers a helpful perspective and guideline.

Here is the statement:  Most American women should consume no more than 100 calories of added sugars per day; most men, no more than 150 calories.

What does that mean?

Women: 100 calories of sugar is about 25 grams per day, found in ~ 6 teaspoons.
Men: 150 calories of sugar is about 35.7 grams per day, found in ~9 teaspoons.

Added sugars play a role in obesity and diabetes, and can increase risk for high blood pressure, heart disease and stroke.

The average American intake is thought to be 355 calories a day, or 22 teaspoons of sugar, so this represents a major change. The number one source of sugar is soft drinks (with 130 calories of sugar or 8 teaspoons 32.5 grams per can), but fruit drinks and sweetened coffees and teas are also big contributors.

To put this in perspective, a 6 oz carton of Yoplait yogurt has 27 grams of sugar.  Since even a plain (unsweetened ) yogurt contains about 11 grams of natural milk sugar – which is not being restricted and doesn’t impact blood sugars – there are 16 extra grams of sugar added. If you added your own teaspoon of honey to plain yogurt, you’d just add 4 grams. Unless you are diabetic, I think that is better than getting artificial sweeteners with the light versions.

A 4 oz scoop of Baskin Robbins vanilla ice cream has at least 20 grams of sugar once you’ve corrected for the original milk sugar. Since their servings are typically twice that amount, and other flavors have more sugar – think in terms of 40 grams of sugar per cone.

Keep the new guidelines in mind as you read labels. It could help give you a sense of how your sugar is adding up. Keep in mind that refined carbohydrates, like most breads, crackers and cereals, act like sugar in the body. They are not specifically covered in the new AHA guidelines, but it all adds up.

The bottom line: we get too much sugar. Cutting back is a good thing. Choose whole grains, fruits and vegetables for healthy nutrient-loaded carbohydrates.

I loved a recent newspaper story about Michelle Obama and her message to women: “Do what makes you happy.” I often think about how important this is when I work with clients, and I love the way she said it:

“Throughout my life, I’ve learned to make choices that make me happy and make sense for me. Even my husband is happier when I’m happy. “

“So I have freed myself to put me on the priority list and say yes, I can make choices that will make me happy, and it will ripple and benefit my kids, my husband, and my physical health.”

“That’s hard for women to own. We’re not taught to do that.”

I think this is such an important point. I talk to women who think everyone else needs to come first. They give and give and give, until they are exhausted. Then they are not much fun to be around.

Look around at the people you know. Do you know women who do take time out for self-care? Who eat well, and get exercise and rest? When they say “yes”, you know they really mean it. They often have a balanced perspective and are good company.

It is hard to be resilient when you’re exhausted. Then, every bump can feel like a mountain. It is not because there is something wrong with you, only that you need time to recover.

If you don’t already make yourself a priority, try it. It doesn’t mean you have to stop caring about others. When you feel happy, you have more to share.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!

Here is a recipe inspired by my weekly farm box (CSA) and a talk on mushrooms by Jill Nussinow, aka the Veggie Queen. It was surprisingly easy and really good.

Acorn Squash Stuffed with Shiitakes and Greens
Serves 2

1 acorn squash
1 small onion
1 pepper – optional (I used a Hungarian sweet pepper, but any would do)
½ pound shiitake mushrooms
Cider vinegar
Vegetable broth or white wine
Tamari or soy sauce
4 cups chopped greens (I used chard and kale)
¼ cup walnuts, chopped
2 tablespoons golden raisins
Would have been good if I’d thought of it: 2-3 garlic cloves, fresh ginger

Cut the squash in half, seed, brush with oil and cook upside down in 350 degree oven for 40 minutes or until it is soft when pierced with a knife. Alternatively, you could cook the squash in a pressure cooker.
Sauté the onion. Once the onion is soft, add the pepper and mushrooms. Sprinkle with cider vinegar, broth or wine and tamari for moisture and flavor. Add the greens, walnuts and raisins and heat just until the greens are soft but still retain their bright color. Sprinkle with a few more drops of cider vinegar for moistness. I often put the lid on the pan to let the greens steam.

At this point there is a choice. You can just scoop the hot filling into the hot squash and serve immediately, or bake it for 10 minutes. I baked it – but I think that step was unnecessary.

I added a little soy chorizo, but the flavor overpowered the mushrooms. If you want more protein, you could scramble in some plain tofu or increase the nuts. Bill thought he’d like it with ground lamb – so that would be another option.

The filling didn’t all fit into the squash, so I scooped as much into the squash as would fit. I surrounded the squash with the remaining filling. As I ate, I added the filling to my ‘squash bowl’ as room became available. It was a tasty combination.

Find more nutrition information and my monthly newsletter on my website:  http://healthyhabitscoach.com .    Eat Sustainably!
http://www.theveggiequeen.com/