Have Yourself a Happy Nutrient Rich Holiday!
Eat the nutrient-rich way, and the pounds won’t creep up and up.
But don’t think you’re going to be eating carrots and peppers and cucumbers this holiday. Well some, especially with the hummus. There is a nutrient-rich version for just about every food you are used to eating. You don’t have to be eating refined and added, salt, oil and sugar or significant amounts of animal products to have a fantastic meals.
During the Holidays I want you to challenge yourself, this year with the help of DrFuhrman. Or with the support we offer hear for up and coming Nutrient Rich Healthy Eaters!
It can be hard to eat healthy if you don’t already have a nutrient-rich healthy eating style and if you don’t have support. If you do, you may still tend to overindulge. This is a family celebration infused with a lot of great home cooking, and the truth is, most of us are not used to a nutrient rich way of eating! If you are conscious about your weight and your health, embracing a nutrient-rich life will give you many ways to handle this minefield and still enjoy great-tasting food.
There is actually no other holiday that supports you more in healthy eating Thanksgiving. This by definition and design, already the most nutrient-rich holiday there is, with all the vegetables and fruits, and the down-to-earth feelings you get about being truly grateful for all that we have in our lives. After all, we are the luckiest people who have ever been born to date, with access to so many healthy foods. It’s an amazing time to be alive, particularly if you don’t get caught up with a lot of modern pitfalls, including a nutrient poor diet.
Eating nutrient-poor food is simply the most common mistake we all make. We “indulge” in all these amazing dishes, but the problem is, they don’t have the nutrients our bodies need to stay healthy, they include all kinds of stuff our bodies don’t need and they are eaten in a way that doesn’t work for the body. No wonder most people get sick around the holidays!
Here’s what people don’t know, it’s simple to make the switch to nutrient-rich and get all the benefits of healthy eating, even over the holiday’s without having to be perfect or sacrifice great taste.
Did you know that you could actually go through this holiday season, and eat up to 90% or more plant-based nutrient rich foods, in the greatest tasting ways, and wake up feeling great? In the past, the holidays were a time to allow yourself to overindulge and overwhelm your body with nutrient-poor foods, like cake, brisket, ham and latkes. And, with New Year’s Eve right around the corner, poor a whole bunch of liquor on top of it. This pattern has become so habitual it is almost a given that most of us will declare resolutions to go on a diet.
If you follow a few simple guidelines throughout the holidays, and your life, and eat nutrient rich up to 90% or more of the time, you will never have to resolve to eat healthy again, because you’ll go into New Years already on track! In fact, you will never have to go on a diet again! Eating nutrient rich is a lifestyle choice. Your body never takes a holiday in terms of what it wants and expects, so enjoying the holidays with amazing nutrient-rich food will literally change your life for the better forever. You can eat this way every day, forever, and always be satisfied with your meals.
Don’t worry during this holiday season– you will most likely overeat and gain a few pounds no matter what you eat because everything centers on food and you will probably eat more than you need. But don’t compound the issue with eating 90% nutrient poor food on top of it. Go through the holidays eating nutrient-rich, as much as you can, and you’ll come through in January feeling like a champ.
Some Nutrient-Rich Holiday Tips
Every Day: make the promise to eat to…
• Eat at least one large salad every day
• Eat generous amounts of cooked green vegetables, mushrooms, and onions
• Eat beans every day
• Eat at least three fresh fruits every day
• Avoid white flour
• Avoid sugars and artificial sweeteners
• Use oils sparingly
Go into the holiday season with this mentality, this plan in hand and I promise you will come through without the flu and start the new year off great!
1) Rather than seasoning sweet potatoes with butter or margarine, add juices from oranges, pineapples, apples, pecans, and/or cinnamon, nutmeg, date sugar, maple syrup, lemon, and/or lime, to add even more flavor.
2) Enjoy freshly-baked whole grain, sprouted or Ezekiel, or Manna bread by itself– there is no need to use butter when great-tasting-health-promoting spreads are all around us. You can also use raw nut butters, apple butter spreads and others.
3) If you choose to leave some of your old food favorites as they are, eating smaller portions will likely not happen, but try to do this, anyway– if you can. You can definitely eat theses foods; just make the majority of your meals with nutrient-rich recipes. When you optimize your diet for nutrient density up to 90% or more of the time, there is no need to give up your old food favorites completely you can still allot approx 10% of your daily diet for some of those old food favorites, which are likely nutrient poor, if you need to.
On Thanksgiving you may eat slightly more than 10% of calories from animal and foods, but it all balances out throughout the year if you have an ideal nutrient-rich healthy eating style on most other days. The thing to remember is that Thanksgiving is the easiest holiday to eat Nutrient Rich!
Nutrient-rich healthy recipes for you to try. Bring one of these great treats to your holiday celebration. Your friends and family will be amazed at how delicious a nutrient-rich dish can be!
Yield: 6 servings
12 each red (more nutrient rich) russet potatoes
1-2 cups vegetable broth
1 cup soy milk
granulated onion to taste
granulated garlic to taste
ground black pepper to taste
Peel, rinse and cut the potatoes in half width wise. Steam them until fork soft (about 35 minutes). Heat the rest of the ingredients on a small pot over medium heat for 2 minutes. Take your potatoes out of your steamer and into a large container. Slowly pour the hot liquid over the potatoes and using a whisk, mix them completely. Serve them nice and hot.
Note: Two things can mess up your mash potatoes and make them gummy. Over mixing them with the whisk or allowing the potatoes to cool down more than a few minutes once they come out of the steamer.
Yield: 1 quart
12 ounces fresh or frozen raspberries
2 cups organic apple juice
2 teaspoons dried oregano
2 ounces toasted walnuts
Process the raspberries and apple juice in a blender on high speed for 30 seconds. Strain the liquid to remove the raspberry seeds. Rinse the blender. Process all the ingredients in the blender on high speed for 30 seconds.
Note: This dressing will keep in the refrigerator for up to 2 days. Eating this type of dressing is the best way to fully enjoy a whole salad, without worrying. There is not salt and no oil in it, yet, and you will probably like this dressing more than a bottled one.
Ice Cream Every Day
4 frozen bananas
1/4 cup almond milk, add more as needed
1 cup frozen peaches
1/2 cup frozen blueberries
Process it all in a blender to your desired thickness. Enjoy.
See additional recipes here at on the Free Nutrient Rich Recipe Database.
Full Recipe Preparation Video’s covering preparation are available in the Support Center when you get your copy of The Nutrient Rich Healthy Eating Plan – the most direct path to healthy eating success.