I hope this newsletter finds you well.

 

We have all transitioned into the Fall season, with darker but cozy evenings, beautiful leaves blowing, wearing sweaters, and jackets to keep us warm. This is also a season of richer, more warming foods and my favorite part: Thanksgiving!

Turkey

Most cuts of the turkey provide valuable amounts of protein. Skinned turkey breast will provide the most protein per serving, 34 g in 4 ounces. You will still get 31 g of protein from 4 ounces of a turkey leg and 21 g from 4 ounces of turkey thigh.

In addition to protein, turkey is rich in many B-vitamins, like B1, B2, B3, B5, B6, B12, folate, biotin and choline. Turkey is richest in selenium and provides over 60 % of the DRI in a single 4-ounce serving. Zinc, copper, phosphorus, magnesium, potassium, and iron are also provided by this food in noteworthy amounts.

Turkey is a great centerpiece for a healthy Thanksgiving table!

Turkey might make you sleepy! Don’t be surprised… There is a good chance the sleepiness is due to a compound called tryptophan. Tryptophan is an amino acid that your body can not produce, so you need to get it from your diet. It helps support the healthy production of neurotransmitters including serotonin, and melatonin. Tryptophan is necessary for metabolic functions that impact mood, memory, visual cognition, and comprehension.

I am not used to breaded stuffings, because I grew up in Germany. So my stuffings are either a brown rice/cranberry/walnut/onion mix cooked in broth with thyme and sage, or a stuffing out of apples and onions with thyme, sea salt and pepper.

Brussel Sprouts

One of my favorite vegetables are Brussel Sprouts. They help support detoxification, provide plenty of antioxidants, provide anti-inflammatory support, promote heart health as well as digestive health.

There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds made from glucosinolate phytonutrients, which are in concentration in Brussel Sprouts. The body’s detoxification system requires ample supplies of sulfur to work effectively, and Brussel Sprouts are rich in sulfur-containing nutrients.

Brussel Sprouts contain vitamin K and Omega-3 fatty acids. 100 Calories worth of Brussel Sprouts (about 1.5 cups) provide about 480 mg of the most basic form of Omega-3 fatty acid called alpha-linoleic acid, ALA). That is close to the amount of ALA in one teaspoon of whole flaxseeds.

I roast my Brussel Sprouts in the oven with Avocado Oil, until it is soft from the inside and crispy from the outside, and just add a small amount of sea salt and pepper.

Spinach

Spinach provides anti-inflammatory benefits. Excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated with not only with the flavonoids found in spinach, but also with its carotenoids. Two of the carotenoids that are very plentiful in spinach are Lutein and Zeaxanthin. They are primary antioxidants in several regions of the eye, including the macula and the retina.

The vitamin K in spinach- almost 200 % of the Daily Value in one cup of fresh spinach leaves and almost 1000 % in one cup of steamed spinach (which contains about six times as much spinach)- is important for maintaining bone health.

Spinach is also rich in other bone-supporting nutrients like calcium and magnesium.

I like to make a salad with spinach and pomegranate, topped with a vegan coconut-feta cheese substitute, and roasted seeds.

Sweet Potatoes

What is fascinating about sweet potatoes is their ability to actually improve blood sugar regulation- even in a person with type 2 diabetes. While sweet potatoes provide an ample amount of fiber (3 g per medium sweet potato) and if boiled or steamed carry a very reasonable Glycemic Index rating, it may not be either of these factors that explains their unusual blood sugar regulating benefits.

Low in calories, yet sweet potatoes are bursting with natural sweetness and powerful antioxidants like lycopene. And there are so many ways to eat sweet potatoes: baked, mashed, roasted or whipped.

I like to make mashed sweet potatoes and add a dash of sea salt and cinnamon.

Many recipes in Greece are prepared with cinnamon as a savory spice.

Cranberries

Cranberries are a great source of fiber, manganese and vitamin C. Fresh or dried, cranberries are packed with cell-protecting antioxidants. Add some to stuffing, salads, desserts or in a cold or hot cranberry sauce.

Cranberries offer a great protection against urinary tract infections. Those benefits seem to be due to proanthocyanidin (PAC) content, which have a special structure that makes it more difficult for certain types of bacteria to latch on to our urinary tract lining.

For the cardiovascular system, the gums, and for many parts of digestive tract (including mouth, gums, stomach and colon) cranberry has been shown to provide important anti-inflammatory benefits.

My son makes a cranberry sauce with fresh squeezed orange juice and fresh cranberries, that is delicious.

Cinnamon

Cinnamon is an excellent source of fiber, a very good source of calcium, and a good source of manganese.

Cinnamon is a powerful spice – it gives savory dishes warmth and depth and brings out the flavor of fall favorites like apples, pears and pumpkin. Regular consumption of this toasty spice may also help keep blood sugar in check. Cinnamons essential oils- qualify as an ant-microbial food. Cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida as well as H.pylori, the bacteria that causes ulcers.

(Sources: some of the nutrition facts and health benefits listed in my newsletter are from George Mateljan “The world’s healthiest foods”)

 

All of these delicious ingredients can be tested in the FIT Tests! As we are all preparing for Christmas, please keep “A gift of Health” in mind for your loved ones. The changes I have seen in my clients after they used the FIT Tests and eliminated the foods that cause inflammation in them, are astounding. What a gift all results have provided for anyone who is interested in improving their overall health and of course their gut-health. Please reach out if you have questions.

 

 

Some of you send me lovely updates and Thank you notes, and I am so grateful to hear from you. If you would love to share some stories and testimonials in my December newsletter (anonymously or not), I will reward you with a 30- minute unpaid consultation to catch up and check in on your progress or new concerns.

 

 

∙ Certified Functional Medicine Health and Wellness Coach

∙ Certified Gluten-Free Diet Practitioner

∙ Certified Functional Nutrition Counselor

∙ Certified International Sports Nutritionist

781-883-5951

Silke@SimplifyHolisticNutrition.com

 

I am looking forward to seeing you soon!

Call (781) 883-5951 to book your appointment.