Valhalla’s Healthy Holiday Nutrition & Lifestyle Guide

The holidays are approaching, and many of you (our valued patients) are fraught with anxiety around your ability to adhere to your prescribed food plan (or in general healthy eating) while also enjoying a delicious Thanksgiving or Christmas meal. Some of you have also expressed apprehension that if you allow yourselves to “fall off the food plan” one or more of the following consequences may occur:

1. You may pay the price. Unpleasant symptoms may return after eating potential “trigger” foods (e.g., gluten, dairy, sugar, alcohol, etc.) and your overall healing progress made thus far may be undone.
2. You may pay the price and throw caution to the wind. Unpleasant symptoms may return after consuming certain foods, but the desire to indulge will be so strong that it will continue throughout the holiday season—leading you to further disordered eating, unpleasant symptoms, and overall hindered progress.
3. You may feel fine after indulgingand throw caution to the wind. Eating off plan may not lead to unpleasant symptoms; thereby driving your desire for repeated indulgences—potentially leading to weight gain, blood sugar spikes/crashes, systemic inflammation, and overall setbacks in achieving desired health goals.

THE GOOD NEWS: NONE of these scenarios are likely to occur with a little extra planning, and preparation on your part! This guide will provide you with healthy tips, tricks, recipes, and ideas to help make your holiday season healthier and tastier than ever! First, it is important to distinguish between the terms planning vs preparation…they may sound similar, but they are in fact very different.

Planningis the process of thinking regarding the activities required to achieve a desired goal. For example, thinking about what, where, when & with whom to cook your Thanksgiving or Christmas dinner, what kitchen tools you will need, how much it will cost, what side dishes can family or friends bring, etc.¹

Preparationis to make ready, put together, or provide with what is needed to carry out the plan. For example, researching & gathering healthy holiday recipes, making grocery shopping lists, budgeting, cleaning out the refrigerator and pantry to make room for healthy products, contacting family or friends to discuss who will bring what to contribute to the meal, etc.)²

The answer to staying healthy during the holidays is in learning how to utilize both skills in equal measure. This can also be a fun part of the holiday experience for those of us who are foodies and enjoy trying new recipes, cooking, and eating healthy delicious meals with our loved ones!

Cooking over the holidays may not always be an option, or you may not have a say over the variety of foods offered when attending a meal at a family or friend’s home or out at a restaurant. However, healthier choices are ALWAYS available. Below are tips & tricks, and seasonal winter produce guides to support you in making healthier choices when you have less control over what foods will be available. The recipes that follow are listed by the type of food plan we recommend the most to patients and will hopefully help get you started on the road towards a healthier & flavorful winter season!

Tips (& Tricks) to Keep in Mind:

1. Everything in moderation – eat until you are 80% full. The Japanese have a term for this they call “Hara hachi bu” which originates in Okinawa, Japan to help people control their eating habits. The people of this region have a long-life expectancy with one of the lowest rates of heart disease, cancer, & stroke.⁴

• Trick: Look at your plate of food and decide how much might make you feel full. Then eat 80% of that amount. If you must clean your plate, then fill it with 20% less food than you think might satisfy your hunger.⁴

2. Slow down, mind your portions, and eat mindfully – it takes 20 minutes from the time you take your first bite of food for your brain to receive the chemicals needed to signal fullness.⁵

• Trick: Eat slowly, chew thoroughly, & engage your five senses (smell the food, observe all the beautiful colors and variety, use your tastebuds to detect each flavor, feel the different textures in your mouth, listen & participate in the table conversations around you and set your utensils down between bites).

3. Choose homemade vs processed food (when possible) – home cooked meals allow awareness and control over what ingredients you add. Processed, canned, or premade foods are high in sugar, salt, fillers, and additives like artificial ingredients, colors, and/or flavors, all of which have a negative impact on our health.⁶

• Trick: Follow any of the (AIP, Paleo, or Mediterranean approved) recipes in this blog post to make your own healthier versions of traditional holiday dishes. For example, try making this quick & easy homemade AIP cranberry sauce is refined sugar-free & sweetened with a small amount of maple syrup; or make this easy nutrient-rich cream of mushroom soup recipe with French fried onion rings to use in this delicious green bean casserole Everyone at your table will love the rich flavor, healthy fats, vegetables, and fiber!

4. Maintain an active lifestyle & go for a post-meal walk – staying active is an important part of any healthy lifestyle. The Institute for Functional Medicine (IFM)—a non-profit leader in the Functional Medicine field states the following:

“Current health policy guidelines recommend at least 150 minutes of physical activity per week coupled with reduced daily sedentary behavior by interrupting prolonged sitting with bouts of light activity every 30 minutes to promote health and quality of life. Anything less is considered physical inactivity, which is one of the most prevalent major health risk factors, with 8 in 10 US adults not meeting aerobic and muscle-strengthening guidelines.”^7-8

• Trick: Try breaking up your walking routine into two 15-minute or three 10-minute walks per day on 5 days per week to meet the 150 minutes of physical activity minimum. Plus, make sure to get up and walk around or do jumping jacks to get blood flowing every 30 minutes if sitting for long periods of time. Adding in a post-holiday meal walk within 60 to 90 minutes of eating (when blood sugar levels tend to peak) can be especially useful in minimizing blood sugar spikes.⁹
• Here is an app to help support you: Move Your DNA

5. Set aside time for yourself – the holidays are a busy time of year for all of us and can increase stress hormone (cortisol) levels. Practices that can help restore inner balance include taking time for mindful breathing, meditation, journaling, yoga, reading, listening to calming music, going for a walk, etc.⁶

• Trick: Build this time for yourself into your busy schedule and make it a habit. For example, every morning and night after you brush your teeth choose to take 10-30 minutes to train your nervous system out of “fight or flight” mode. Choose practices that make you feel calm and recharged.
• Resources to get your self-care routine started:
  • Feel Good Podcast
  • Guide to the best meditation apps of 2022
  • Glo is a great option if you want to combine fitness and meditation
  • Online yoga videos on YouTube: Yoga with Adriene

6. Practice good sleep hygiene and get enough hours – Sleep is your body’s first line of defense against disease. Sleep hygiene includes practices that help support the body’s circadian rhythm and reduce environmental stressors that can negatively affect sleep. Review the IFM tips for improving your sleep hygiene or the handout “IFM: Suggestions for Better Sleep.”^6,10

 

7. Don’t skip meals to prepare for your holiday feast – this can lead to low blood sugar and overeating, creating more damage to your health & progress than if you had chosen to eat smaller balanced meals beforehand.¹¹

• Trick: Focus on eating lower carbohydrate meals with lean protein and healthy fat to balance your blood sugar before your holiday feast. If you’re following an AIP plan, try this breakfast hash. If you’re following a Paleo plan, try these egg muffins. Mediterranean folks can try out these Greek Yogurt Cups (consider subbing an unsweetened plant-based yogurt like Kite Hill or Forager) with a handful of organic berries.

Seasonal Winter Produce Guide Links (click on the months for details):

 

 NOVEMBER                                         DECEMBER

Holiday Recipes by Food Plan

Below are quick summaries of the three main food plans (AIP, Paleo, & Mediterranean) that we use at Valhalla Wellness and customize to fit each patient’s health goals. We utilize a wide range of therapeutic food plans from Designs for Health and the IFM. We share the IFM’s philosophy as a systems-biology approach to prevent and manage chronic disease—providing our patients with the appropriate tools to heal, including whole-food nutrition, healthy lifestyle changes, exercise recommendations, and environmental, structural, cognitive, emotional, and nutraceutical therapies.^7,12

The Autoimmune Paleo (AIP) plan aims to reduce inflammation, pain, and other symptoms associated with autoimmune disease (e.g., Hashimoto thyroiditis, lupus, inflammatory bowel disease (IBD), celiac disease, rheumatoid arthritis, multiple sclerosis, etc.). Following this type of food plan can help identify potential “trigger” foods driving inflammation in the body and restore overall balance to the immune system. Other benefits include restored gut integrity, enhanced beneficial gut bacteria, and increased microbiome diversity—all of which may lead to decreased autoimmune symptoms and inflammation. The recipes are free of: Grains, dairy, legumes, nuts & seeds, nightshades, sugar, refined oils, processed foods, and alcohol.¹³

The Paleo plan (aka, the stone age, hunter-gatherer, or Caveman diet) is based on foods early humans may have eaten during the Paleolithic era—including meat, fish, nuts, vegetables, and fruits. The recipes are free of foods the human body may not have evolved to process—namely grains, dairy, legumes, and processed foods that only became staples in the human diet after the development of modern farming changed how humans ate. Randomized controlled trials have shown the Paleo plan can result in greater short-term benefits than diets based on national nutrition guidelines, including greater weight loss, reduced waist circumference, decreased blood pressure, increased insulin sensitivity, and improved cholesterol levels.¹⁴

The Mediterranean plan is a highly researched anti-inflammatory heart healthy plant-based eating style that includes whole, fresh fruits and vegetables, beans and other legumes, lean protein (organic poultry and wild-caught fish), whole grains, healthy fats, and organic dairy products (for those that tolerate casein in dairy). Includes daily consumption of olive oil, herbs, and spices. Studies have shown the Mediterranean diet can help prevent cardiovascular disease, promote healthy aging, and improve lifespan. Weight loss is also possible when paired with caloric restriction and appropriate macronutrient goals. Recent research has shown that a high-fat, low-carb modified Mediterranean diet may be best for heart health.^15-16

Valhalla practitioners also utilize IFM tools and other resources (e.g., nutrition, exercise, and lifestyle handouts, apps, blogs, and web links) to teach patients how to identify the highest quality types of ingredients and products available today. We emphasize the vital importance of organic whole foods, and pasture-raised animal products as an integral part of healthy eating. For those on the Mediterranean plan – choosing sprouted nuts, seeds, legumes, and whole grains can make all the difference in the proper digestion, and absorption of nutrients from foods.^17-19

The recipes listed below each food plan are based around traditional American holiday dishes and contain protein, complex carbohydrates high in fiber, and healthy fats to help balance blood sugar levels. Refined carbohydrates (white grains & simple sugars) spike blood sugar and insulin levels, which can lead to increased food cravings, and overall inflammation. Please follow the directions in the notes next to each recipe link to be sure to make it compliant with your food plan.

Autoimmune Paleo (AIP) Holiday Recipes:

Main Dishes:

• Roast Turkey & Gravy
• Slow Cooker Ham – be sure to use pasture raised pork from Oregon Valley Farm or Family Friendly Farms both ship frozen pastured meats nationwide.
• Beef Tenderloin with Balsamic Drizzle
• Rack of Lamb – omit black pepper for AIP.

Sides:

• Holiday Stuffing
• Whipped Cauliflower Mashed “Potatoes”
• Green Bean Casserole with Dairy Free Cream of Mushroom Soup and French Fried Onions
• Creamed Spinach – use olive oil instead of ghee & omit black pepper.
• AIP Roasted Root Vegetables

Sauces:

• Mom’s Special Gravy – sub 1/4 C organic red grape juice for red wine (or omit)
• Fast Homemade Cranberry Sauce (Refined Sugar Free)
• Creamy Horseradish Sauce

Salads:

• Arugula Apple Bacon Salad with Cranberry Vinaigrette
• Fennel & Date Chopped Salad
• Fantastic Fennel, Celery, Apple & Pomegranate Salad

Low Sugar Desserts:

• Pumpkin Pie
• Sugar Cookies
• Peppermint Bark
• Pumpkin Pie Donut Holes
• Apple Pie Bars
• Grinch Cookies

Paleo Holiday Recipes (may also choose any AIP recipes above):

Main Dishes:

• Perfect Roast Turkey – sub 1/4 cup ghee for the 1/2 stick butter to make it 100% Paleo.
• Holiday Spiced Orange Glazed Ham – be sure to use pasture raised pork from Oregon Valley Farm or Family Friendly Farms both ship frozen pastured meats nationwide.
• Beef Tenderloin Roast – sub ghee for the butter to make it 100% Paleo.
• Paleo Pecan Crusted Rack of Lamb
• Sheet Pan Baked Salmon with Vegetables – for a lighter option.

Sides:

• Best PALEO Stuffing (Gluten-Free, Grain-Free)
• Garlic Cauliflower Mashed “Potatoes”
• The Best Paleo Green Bean Casserole
• Paleo Creamed Spinach with Bacon
• Easy Roasted Fall Vegetables

Sauces:

• Best Paleo Gravy
• 3 Ingredient Cranberry Sauce
• Addictively Delicious Horseradish Sauce

Salads:

• Holiday Salad with Apple Cider Dressing
• Warm Winter Salad
• Paleo Winter Kale Salad

Low Sugar Desserts:

• Pumpkin Pie
• Panettone (Christmas Bread)
• Double Chocolate Tahini Cookies
• Persimmon Walnut Mini Muffins
• Gingerbread Cookies
• Chocolate Walnut Pie with Almond Crust

Mediterranean Holiday Recipes (may also any AIP or Paleo above):

Main Dishes:

• Roast Turkey with Citrus Herbs & Za’atar (also Paleo with ghee instead of butter)
• Healthy Glazed Baked Ham (also Paleo)
• The BEST Beef Tenderloin Roast with Chermoula Sauce (also Paleo)

Sides:

• Greek Style Holiday Stuffing (Paleo without the rice)
• Healthy Cauliflower Mashed “Potatoes” (also Paleo)
• Mediterranean Green Bean Casserole – use olive or avocado oil.
• Better Than Creamed Spinach with Yogurt – sub tapioca, or arrowroot flour for AP flour & consider subbing a plant-based dairy-free Greek yogurt like Kite Hill.
• Briam Greek Roasted Vegetables – try subbing sweet potato for white potato.

Sauces:

• Healthy Homemade Turkey Gravy
• Naturally Sweetened Cranberry Sauce
• Horseradish Yogurt Sauce – try subbing Kite Hill plant-based yogurt.

Salads:

• Pomegranate Mandarin Salad with Avocado & Feta
• Winter Beetroot & Carrot Salad
• Orange, Arugula & Avocado Salad

Low Sugar Desserts:

• Spiced Fruit Bake
• Flourless Chickpea Blondies
• Black Bean Brownies
• Date Carmel Pecan Baked Pears
• Pomegranate + Pistachio Dark Chocolate Bark
• Greek Yogurt Fruit Tart – try subbing plant-based Greek Vanilla Kite Hill

We hope this holiday guide helps support you and your family to enjoy a healthier and happier winter season! Please contact us with any questions!

In Health,

Farrah Shahin, MS

Certified Nutrition Specialist®

Valhalla Wellness & Medical Centers

References

1. Choudhary, M. (2019, June 4). Planning. Geospatial World. https://www.geospatialworld.net/entity/planning/
2. (n.d.). In The Merriam-Webster.com Dictionary. Retrieved November 3, 2022, from https://www.merriam-webster.com/dictionary/preparation
3. Enemali, G., & Enemali, G. (2015, October 24). Health and Nutrition Quotes. Grace Ngo Foundation. https://www.gracengofoundation.org.ng/2015/1 0/health-and-nutrition-quotes_24.html
4. Milanowski, A. (2021, December 30). Don’t Eat Until You’re Full ― Instead, Mind Your Hara Hachi Bu Point. Cleveland Clinic. https://health.clevelandclinic.org/dont-eat-until-youre-full-instead-mind-your-hara-hachi-bu-point/
5. Slow Down, You Eat Too Fast. (2005, January 5). WebMD. https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast
6. Gotter, A. (2018, March 6). Healthy Holidays 101: Tips, Tricks, and Recipes. Healthline. https://www.healthline.com/health/healthy-holiday
7. The Institute for Functional Medicine | Information and educational seminars and conferences on functional medicine. (n.d.). The Institute for Functional Medicine. Retrieved November 3, 2022, from https://www.ifm.org/
8. Exercise Prescriptions for Cardiometabolic Health. (2020, September 1). The Institute for Functional Medicine. https://www.ifm.org/news-insights/cardio-exercise-prescriptions-cardiometabolic-health/
9. com. (2022, August 4). https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html
10. Good Sleep Hygiene May Help Protect Against Infectious Diseases. (2020, April 11). The Institute for Functional Medicine. https://www.ifm.org/news-insights/good-sleep-hygiene-may-help-protect-infectious-diseases/
11. How To Stop Your Cravings for Carbs. (2022, July 5). Cleveland Clinic. https://health.clevelandclinic.org/how-to-stop-carb-cravings/
12. Home. (n.d.). Designs for Health. Retrieved November 3, 2022, from https://www.designsforhealth.com/
13. Link, M. R. S. (2018b, August 22). AIP Diet: Benefits of the Autoimmune Protocol. Dr. Axe. https://draxe.com/nutrition/aip-diet/
14. Diet Review: Paleo Diet for Weight Loss. (2019, October 28). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/
15. Diet Review: Mediterranean Diet. (2022, April 4). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
16. Shiffer, E. (2022, July 6). Research Says this “Low-Carb Mediterranean” Way of Eating Is Actually the Best Diet for Heart Health—Here’s What That Means. Parade: Entertainment, Recipes, Health, Life, Holidays. https://parade.com/1289396/emilyshiffer/low-carb-mediterranean-diet/
17. Organic Foods: What You Need to Know. (n.d.). HelpGuide.org. Retrieved November 3, 2022, from https://www.helpguide.org/articles/healthy-eating/organic-foods.htm
18. Melville, K., PhD. (2021, November 17). Why Pasture-Raised Animal Products Are Better for Your Health and the Environment. Chris Kresser. https://chriskresser.com/why -pasture-raised/
19. Link, M. R. S. (2018a, August 7). Are Sprouted Grains and Legumes Healthy?https://www.healthline.com/nutrition/sprouted-grains

By Valhalla Wellness & Medical Centers

November 7, 2022