doc is in

THE DOC IS IN:healthy holiday eating

ALLEGRA HART

Naturopathic Physician

Q: How do I make my holiday meals healthier?

Dr. Allegra says...

A: Great question! Many people allow the holidays to derail their healthy eating plan. I am glad you are not one of them!

Let’s explore some options to make your favorite holiday meals healthy AND delicious.

Here we’ll explore some different substitutions you can make to bump up the nutritional status of your recipes.

Substitute olive oil, avocado oil, coconut oil, or butter for shortening and vegetable oils such as corn, soy, canola, cottonseed, or safflower. High-quality fats can help boost your immune system and help you feel more satisfied with your food choices. An added benefit is that you’ll likely boost your immune system, get sick less, and look better- win, win, win! Use almond, oat flour, or other nut flours instead of wheat. Lots of wheat can leave you feeling bloated and tired. Alternative flours are often more nutrient-dense and are easier to digest. Wouldn’t it be great if you didn’t feel bloated and lousy after every holiday meal?

Replace refined sugars with whole food options such as honey, maple syrup, apple sauce, date puree, or coconut sugar. Too much refined sugar boosts your cravings and leaves you wanting to eat more and more. Choosing higher quality sweeteners can help reduce those cravings!

Use more herbs and spices and less salt. Herbs and spices are a great way to add more flavor and nutrients, while too much salt can cause water retention, and leave you feeling bloated and swollen.

Heading out to a party? There are other ways to make sure you don’t fall too far down the junk food rabbit hole while enjoying holiday parties. Here are some tips to help keep you on track.

Increase your good fat intake to help reduce your desire for sugary treats. Eating more good fat is an easy way to banish your sugar cravings without leaving you feeling deprived and hungry. Eat your veggies first. Give yourself a boost of nutrition and fiber before you dive into the cookies, this will help reduce the chance you’ll overeat.

Eat before you go. Just like it’s not a wise choice to go grocery shopping when you are hungry, the same goes for party hopping. You’ll make better food choices when you are already satiated.

Have a glass of water before every alcoholic drink. We all know alcohol reduces your inhibitions and can lead to a variety of poor choices, but it can also dehydrate you. Having a glass of water before each drink will help you drink less, feel more satiated, and help reduce those horrible hangovers.

Bring a dish to share. Not only is this a great gift to the host, but it is also a strategy to make sure you have a healthy and delicious food option you know you’ll love. Plus you get to share your favorite food with your friends and family.

Savor the treats, don’t just wolf them down. Instead of loading up your plate with everything, try adding a few of your favorite things and then eating them slowly, allowing yourself to taste every last bite so you can savor the season! These are just a few of my personal tips to help me feel great all year long. Remember, every little change helps, this is NOT an all or nothing approach. It is about building healthy layers into your life. The more you have in place, the easier it gets and the healthier you’ll be!

Happy holidays!

ABOUT DR. ALLEGRA HART Dr. Allegra Hart is a licensed naturopathic physician, speaker, author of Nourishing Space Within: Essentials of Self-Care, founder of Naturae Naturopathic Clinic and Dr. Allegra’s Apothecary and works with patients worldwide.

Dr. Allegra specializes in helping women cultivate natural self-care and rebuild their health from the inside out. If we as individuals can create a healing foundation of our own- the ripple effect will inevitably inspire others to do the same.

If you have a question for Dr. Allegra, email us at info@naturaeclinic.com with the “The Doctor Is In Question” in the subject line. C

by ron evans

CONTINUED IN THE NEXT ISSUE OF THE COMET