Vitality Foods - December 2015 - Santa Fe
Vitality Foods for the Holidays!
By Valeria Alarcón
The holiday season is upon us filled with its magical and joyous energy, and also filled with temptations for foods that may not necessarily be health promoting. The plethora of sugar loaded deserts; cocktails and baked goods can throw off your sugar levels through the roof… And if not addressed it can eventually have a multitude of health ramifications. So here are some health tips and health promoting foods to enjoy the holidays without forfeiting your health and vitality:
Proper food combination: For every meal or snack you consume make sure it is properly combined. With 50% of the serving of dark leafy greens or vegetables, 30% of a lean protein (animal or plant-based) and 20% of a healthy source of fat. This effort will maintain your glucose levels and keep consistent energy and metabolism. Do not skip meals/snack or supplement a meal with a snack, eat when you are hungry.
Hydration: Consume no less than 10 glasses of water per day, increase intake if you are consuming rich foods and alcohol. Hydration is key for transporting vital nutrients and oxygen into the actual cell, maintaining metabolism, aids digestion, flushes out toxins, releasing excess sugar from the blood, keeps skin supple and supports overall organ function.
Fitness and Sleep: Can’t say it enough! Both of these support your optimum health and vitality. Commit to at least 30 minute per day of fitness and you’ll find yourself having a restorative and deeper sleep.
Healthy Holiday Foods:
Turkey is a healthy option when not deep-fried or swimming in “mystery gravy”, 2 – 3 ounces of serving offers a good source of protein, vitamin B, Folic Acid, Potassium and Zinc -- all immune boosting nutrients.
Glorious greens, a variety of dark leafy greens alkalizes and cleanses the blood, improves circulation, metabolism and digestion, to name a few. So load up that plate with a variety of veggies!
Cranberries optimize your left over turkey! Make homemade cranberry and turkey sandwiches, use whole grain breads or romaine lettuce. Cranberries are high in antioxidants, vitamin C and fiber, which all supports lowering the bad cholesterol. Pomegranates are another rich source of antioxidants.
Orange root vegetables, like yams and sweet potatoes are a great source of potassium, vitamin A and phyto-chemicals that support anti-aging, balance insulin levels, aids arthritis and supports cancer prevention. The squash family also offers many health benefits so enjoy them as these are in season!
Miracle spices like cinnamon, nutmeg and allspice supports your immune system, lowers cholesterol and balances insulin levels. So add these to your tea, coffee, root vegetable side dish, etc.
For your health sake avoid all fast foods, highly processed foods and excessive artificial sweets. Enjoy the decadent flavors of real food, as Mother Nature intended ~ Here’s to your health and vitality!
Coconut Curry Kale with Sweet Potatoes
2 bunches of kale, washed and chopped to bite size
2 sweet potatoes washed and chopped to bite size
2 cloves of garlic minced
½ sweet onion chopped
½ tsp of minced ginger
3 tbs of coconut oil
1 cup of organic/non-gmo coconut cream
3 cups of organic/non-gmo chicken or vegetable broth
1 tsp of turmeric
1 tsp of ginger powder
½ tsp of cinnamon
½ tsp of cumin
In a cooking pot add the coconut oil and warm in medium high heat, quickly add the onions and garlic, sauté for a few minutes
Add the spices and fresh ginger, sauté for few minutes
Add the sweet potatoes, cook for three minutes
Add the broth, bring to boil, cover and simmer for 15 minutes
Add the coconut cream and kale, stir and simmer for 15 minutes
Always choose organic, non-GMO produce and pasture feed/free range animal products
Enjoy this holiday side dish! It’s highly anti-inflammatory and nutritious.
Valeria Alarcón is a Holistic Health Coach and Advocate AADP, whose mission is to inspire, educate, and empower individuals who are committed to reclaiming life and vitality through health and wellness.
As a cancer survivor Val knows what it takes to reclaim life and vitality, and she is delighted to be of support to her community. For more information visit www.VitalityWithVal.us