NOVEMBER
Comfort food season has officially started! But this year, let’s aim to keep the cozy, but skip the post-meal heaviness. How do you strike this balance? Veggie-heavy dishes! Sure, do a rich, hearty pot roast, but include plenty of root vegetables. Make a warming chili full of sweet potatoes and/or plenty of beans. Add cooked winter squash or carrots into mac and cheese or lasagna. Use half mushrooms/half ground beef in your meatballs. This time of year is perfect for warming veggie dishes with hearty fall & winter veggies!
Cooking For the Gut - Without the BLOATING
What makes a meal “healthy”? A balanced meal featuring protein, whole grains and plenty of fruits and vegetables. The problem can be that sometimes a lot of veggies means lots of fiber which can mean gas and bloating. But, it doesn’t have to!
Using cooking methods and choosing foods designed to make digestion easier and reduce the bloating so you feel satisfied and energized instead of heavy and bloated!
Veggies and beans can be some of the worst offenders when it comes to gas and bloating. Cooking veggies can help - even a simple steam (which helps retain vitamins and minerals) can help break down the plant cell walls making them less likely to ferment and easier to digest. Cooking beans and lentils until they are very soft can help reduce gas causing oligosaccharides.
When cooking veggies and beans, adding herbs and spices like ginger, turmeric, fennel or asafoetida not only adds flavor, but also helps soothe the gut, improve digestion and reduce gas further.
Protein is having a moment these days, but too much protein can lead to bloating as well. Protein takes more energy to digest than fat or carbs, so it’s not surprising that it can lead to bloating. Choosing easier to digest proteins like white fish, chicken/turkey, eggs and slow cooked whole muscle meats are easier for the gut to breakdown.
Pairing foods with warm liquids like soup or broth help keep things moving by relaxing the digestive tract and facilitating smoother movement. Of course, small amounts of fermented foods like yogurt, kimchi, kefir or sauerkraut can help too, but introduce them slowly!
NUTRITION TAKE-AWAY
Healthy meals should include veggies, legumes and even protein - but these can lead to gas and bloating.
Steaming veggies and cooking beans until soft or adding certain spices can help reduce gas. Low & slow cooking can help prevent gas from proteins.
Healthier Holiday Eating Tips
Don’t skip meals. While it may be tempting to skip meals to save calories this often backfires- hungry people tend to eat more & make worse food choices. Instead, eat smaller, high fiber/protein meals - you’ll be less likely to binge later
Enjoy the people & the festivities. Get out and socialize with friends & family- away from the food.
Bring a healthy dish that you like to parties so you'll know there's at least 1 healthy option.
Pick a smaller plate to encourage proper portion sizes.
Use oil & vinegar on your salad instead of creamy dressings
Choose whole-grain rolls over crescent rolls.
Remove skin from the turkey
Choose pumpkin over pecan pie.
Holiday Supplement
It’s the holiday season and, sometimes, eating (healthy or not) around the holidays can be stressful. But, do yourself a favor- relax. Building a solid foundation of mostly healthy meals all year long means one meal- or even a few indulgent meals- will not ruin your year.
The holidays only come around once a year and we would never recommend leaving Aunt Betty’s famous casserole untouched. Instead, we’re all about moderation and choosing which indulgences are worth the splurge and which ones to pass over. When it’s all said and done, the holidays are not a time to try to deprive yourself, instead, choose, and eat, your food mindfully. Follow our tips to stay feeling your best (and enjoying yourself!)
If the New Year comes around and you feel you overdid it, don’t panic. Most of us only gain 1-2 pounds over the holidays. So if you’re feeling uncomfortable, it’s not impossible to get back on track!
