A HOLIDAY SURVIVAL GUIDE Dr. Braadt’s Nutrition Tips
The holiday season is here, bringing with it all the yummy holiday foods that make it challenging to eat healthy. Like many of you, I give in to my grandmother’s chocolate chip cookies that my sister makes and a few eggnogs with predictable results: bloating, indigestion, acid reflux, constipation, etc. I’ve learned that the best strategy is to pick your spots.
find your stomach upset, try Bragg’s Organic Apple Cider Vinegar before your meal —mix a teaspoon with a little water or another beverage to acidify your stomach, aiding in digestion. After a big meal, a little whole-leaf aloe vera juice from a market or health food store will reduce the irritation associated with stomach alkalinity. Antacid drugs, especially proton pump inhibitors like Nexium and Prilosec, are being directly linked to Alzheimer’s, dementia, and cardiovascular disease. Substitute healthy fats for sugar. Think butter; I love unsalted Kerrygold butter, avocados, raw nuts like macadamia or Brazil, hormone-free meats, organic cheese, and organic eggs. These good fats won’t spike insulin like sugar does and are healthy and safe to eat. One of my wife’s sweet-tooth solutions is two small squares of Green & Black’s Organic 85 percent Cacao Bar , a tablespoon of organic unsweetened coconut flakes, and two organic raw almonds all in your mouth at once. Think of it as a healthy Almond Joy bar — very low in sugar and delicious!
Here’s my Holiday Nutrition Survival Guide for you to try:
Limit your eating to a maximum of three meals a day versus continuous grazing in between meals. Snacking all day, including drinking alcohol, spikes the hormone insulin and throws you out of fat-burning mode. This spike will also cause some of the physical complaints mentioned above. Include enough healthy fats like nuts, cheeses, and avocados, etc. with your main meals to help get you to your next meal without being hungry. Chew your food entirely without washing your meal down with fluids. This drinking dilutes digestive enzymes and stresses your stomach. Chew thoroughly for better digestion. Leave the antacids alone . The problem is not too much acid in your stomach but too little. Indigestion, bloating, and heartburn are the
I hope these healthy guidelines help you navigate the
holidays with less repair needed in the new year. More information on antacid drugs and foods that won’t spike insulin will be discussed in future articles. Stay tuned!
result of too little acid. We tend to overeat and ingest foods during the holidays that are richer as well as sweeter. If you
Roasted Delicata Squash With Almonds
SUDOKU
Ingredients
• 3 delicata squash (about 1 pound each), halved and seeded • 2 tablespoons extra-virgin olive oil • 1/4 teaspoon Aleppo pepper or smoked paprika 1. Heat an oven to 350 F. 2. On a workspace, brush cut sides of squash with olive oil and season cavity with salt, pepper, and Aleppo or paprika. 3. Place squash cut-side down on a baking sheet and roast for 45 minutes. Directions
• Salt and freshly ground pepper, to taste • 1/4 cup roasted almonds, preferably Marcona, coarsely chopped
• 1 teaspoon agave nectar • Chopped fresh chives, to garnish
4. Remove squash from oven, let cool for 5 minutes, and top with crushed almonds, chives, and a drizzle of oil and agave nectar. 5. Serve immediately.
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