TODAY’S DOSE OF HONESTY

My Thanksgiving message
to you all.

For many people, Thanksgiving marks the official beginning of the “Holiday Season,” and with it comes the annual stress about family, friends, food, and fitness. As I write this, I am wrapping up a week in the UK (mostly London), during which I accompanied my husband on a business trip. We shared some great times with friends, many of whom do not celebrate Thanksgiving, because they are British. 

What I realized during this trip is how important day-to-day lifestyle is to serve as a buffer for all kinds of stress, be it physical or emotional. This is a period when our day-to-day behaviors need to be “on lock” in terms of sleep, exercise, and nutrition so we can get through the holiday season relatively unscathed. So, what’s on the Ajenda this week is my holiday dose of honesty about what I think matters most, from a physical and mental health perspective. Here goes:

Let’s start with food (and drink). First, if we are fortunate enough to have plentiful and delicious food, things are good. Recognizing that with gratitude is always where I start, because I see everything through a medical lens. Here’s the truth: Many people are not well enough to eat and drink classic holiday dishes, sit at a table to share a meal, or attend a holiday party or gathering. Being free from physical or emotional pain is the greatest reason to be thankful on a holiday or ANY day, and as a doctor, that is always top of mind for me. 

Next, to be crystal clear: I actually recommend tuning OUT the constant noise about how “not to gain weight” during the holidays. If you are eating and moving smartly the other 364 days a year, one day (Thanksgiving, for example) is not going to derail your entire year. That’s just clickbait. But here’s the secret: If you have been living a life of good nutrition and fitness for 364 days a year, you probably won’t even WANT to go to the polar opposite on any given holiday! Either way, give yourself permission to have a stress-free day if you want, and don’t begrudge yourself for it.

Drinking, too, falls into a gray zone in my book. Any mental health professional will tell you that alcohol is NOT the answer to dealing with stressful family dynamics, yet many of us still turn to beer, wine, or a cocktail to ease the strain of sitting down to a meal with people who may cross wires with us or others. This doesn’t make it right, but it’s common. That said, keeping an eye on alcohol consumption or skipping it altogether will always be good advice—and something you will likely never regret.

Finally, my dose of honesty on mental health during the holidays. This can be a tough time of year for millions of people, for all kinds of reasons. How people appear on the outside isn’t necessarily a reflection of how they feel inside. Having an awareness that many may be silently suffering is not only smart and kind, it’s essential. In our haste to get places and make things “perfect” for our family and friends, we need to remember that things may have an accentuated impact on someone when we least expect it. Pay attention to how people behave and look, not just what they say. Being observant may give someone the hope and help they might desperately need. 

This Thanksgiving, I am profoundly thankful for my health, my family and friends, my career, and my new role in Ajenda. Having this kind of direct relationship with you has inspired me to bring you the best analysis of nutrition, women’s health, and weight management information. Your feedback, questions, comments, and requests have and will continue to shape what I do for you with Ajenda, and I remain grateful and committed to my mission in medicine and nutrition. 

Happy Thanksgiving!

SYMPTOM SOLUTIONS

Your best gut health—after your Thanksgiving meal and beyond.

Since the beginning of any scientific process starts with observation, let’s all recognize that we likely know at least one person who could serve as the poster child for overeating or GI distress after a big (holiday) meal. And it’s not just your relative who always goes back for seconds (or thirds) I’m talking about here. Millions of people of all ages suffer from GI issues, and not just post-Thanksgiving. Big meals can and do cause digestive problems, some for a day. But for many people who have chronic GI distress, Thanksgiving is just one of many food-related problem days.

It’s a question I get a lot: How can I eat to beat digestive misery? First, some science: There are more than 100 trillion microbes in your body, many of which reside inside your small and large intestines. Known as your gut microbiome, this part of your body plays a huge role in your body’s ability to digest food, metabolize nutrients, and reduce inflammation. And levels of certain bacteria in your gut are key—there needs to be enough “good” bacteria to counteract the bad bacteria. It’s a lot about food, but keeping your gut microbiome in top shape involves other lifestyle factors as well.

Here are my suggestions for managing the delicate balance in your gut—post-Thanksgiving and beyond.

Get enough probiotics. Probiotics are beneficial microbes that feed and support the good bacteria you have so they can do their job properly. Many foods are full of these good bacteria:

• Fermented foods. Foods such as sauerkraut, kombucha (fermented tea), kimchi (spicy pickled cabbage), pickles, and soy-based miso and tempeh are rich in probiotics.

• Certain dairy products. Yogurt, kefir, and fermented cheeses such as gouda, Cheddar, and Swiss are made with lactic acid bacteria, a decent source of probiotics.

• Apple cider vinegar. It may not be the “miracle elixir” it’s been touted as, but it does contain probiotics. Make it your choice for salad dressings and to add zip to sauces and marinades.

• Olives. Whether in a simple tapenade or a dirty martini, olives pack a nice probiotic punch. Studies have shown that if eaten regularly, these fruits of the ancients act as antioxidants, reducing inflammation as they aid digestion.

Eat a rainbow. In other words, eat LOTS of plants—fruits and vegetables specifically. They contain prebiotics, probiotics, and fiber, are nutrient-dense without a big calorie expense, with virtually zero fat and mostly good carbs. Shoot for at least 5 full servings (more if possible) every day. Feel it’s impossible? Make smoothies and pack them with berries, greens, and other plants.

Indulge in fiber-rich whole grains. This is another way to stay “regular” and keep your gut healthy. Best choices include oats, barley, rye, millet, quinoa, and brown rice. The first ingredients listed should include the words “100% whole grain”; choose items with at least 3 g of fiber per serving.

Get enough exercise. Sitting on your butt does your gut no favors. Even 10-minute walks a few times a day—especially after meals—will help to keep things moving through your GI tract more smoothly.

Get enough sleep. Yes, I talk about sleep a lot—but did you know that lack of sleep can mess up your digestive system? It can. Prioritize getting 7-9 hours of sleep each night. Your gut will thank you.

Manage stress. Stress often manifests in the gut (think nausea, esophageal reflux, ulcers, irritable bowel syndrome, etc.). See the previous two tips. Yoga, meditation, and mindfulness practices can help too.

Take a probiotic/prebiotic supplement. If you feel like you’re living a healthy lifestyle and still have digestive issues, it might be time for supplemental intervention. Talk to your doctor about whether a probiotic/prebiotic supplement might be right for you. I’m a fan of supplements when they’re needed, and I like Seed’s DS-01® Daily Synbiotic. It’s a clinically validated, 2-in-1 probiotic and prebiotic formulated with 24 probiotic strains that support your body in and beyond the gut, for bolstering:

• Digestive health

• Immune health

• Gut barrier integrity

• Dermatological/skin health

• Cardiovascular/heart health

COMMUNITY

“Which veggies make the healthiest Thanksgiving side dishes?”

Answer: LOTS! Even though turkey and stuffing are the traditional stars of this annual feast day, it’s also a time when fall vegetables and fruits take center stage. And they can easily be show-stealers.

Truth be told (and as I alluded to in my Dose of Honesty): As a doctor, nutritionist, and obesity medicine specialist, I am a believer that the Thanksgiving holiday is one day when commitments to weight loss and perfectly healthy eating may be suspended, along with any guilt and remorse the next day. That said, many Thanksgiving-worthy foods provide excellent nutrition along with calories. Here are 5 recommendations for vegetable side dishes that are as good for you as they are delicious.

SWEET POTATOES
1 cup = 114 cal., 4 g protein, 6.6 g fiber, 213% of vitamin A daily value.

For healthy goodness at the T-Day table, it’s hard to beat these bright orange beauties. They have such amazing natural sweetness that they don’t need gobs of sugar or marshmallows. Spice them with ginger, cinnamon, and a tablespoon of brown or turbinado sugar, and throw in pecans or walnuts for a healthy hit of monounsaturated fats (MUFAs). Yum!

BRUSSELS SPROUTS
1 cup = 38 cal., 8 g carbs, 3 g protein, 3.3 g fiber, 124% of vitamin C daily value

These tiny cabbages are bursting with nutrition—and at such a low calorie and carb cost! I like them sliced very thin, sauteed in olive oil with some minced garlic, seasoned with salt and pepper, sweetened with just a touch of honey or real maple syrup, and sprinkled with MUFA-rich chopped almonds. Or halved, tossed in olive oil, and roasted until crispy.

RED BEETS
½ cup = 60 cal., 7 g carbs, 2 g fiber, 34% of folate daily value.

Loaded with vitamins and minerals, red beets are delicious roasted—the roasting mellows any bitterness and amplifies the natural sweetness in these earthy vegetables. Along with spinach and whole grains, beets contain betaine, a non-essential amino acid that aids liver function, helps with metabolism, and has anti-inflammatory and antioxidant properties. Throw cubed beets onto a sheet pan sprayed with nonstick olive oil spray and roast until the outsides are getting crispy.

YUKON GOLD POTATOES
150 g (~ ¾ cup) = 110 cal., 3 g protein, 2 g fiber, 70% of vitamin C daily value.

This type of spud contains twice the amount of antioxidant power as white varieties and, if you ask me, more natural flavor. The creamy texture of Yukon golds makes for fantastic mashed potatoes; this year try whipping them up with some low-sodium chicken broth, a few cloves of garlic (throw them right in the water with the potatoes), salt, pepper, and a swig of olive oil for a sumptuous side.

GREEN BEANS
1 cup cooked = 31 cal., 7 g carbs, 4 g fiber.

Fresh or frozen green beans are wonderful additions to your Thanksgiving table, as long as you don’t drench them in butter or smother them with cream of mushroom soup and french-fried onions (although on this day, you do you!). Unlike their canned counterparts, fresh/frozen beans have very little sodium, and they are a low FODMAP food, which is good for folks who have digestive issues like we talked about earlier. Mix a little melted butter with olive oil and sauté your beans with fresh mushrooms (another nutritional superpower), some garlic, and diced onion or shallot.

Other good choices include:

• Any winter squash variety (nutrient-dense and high in fiber!)

• Fresh or frozen corn (3-5 g protein, high in fiber, gluten-free!)

• Peas (5.5 g protein and antioxidant-packed!)

• Onions/garlic (heart protection to use liberally!)

• Kale or spinach (great with cubed butternut squash!)

Happy cooking!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She is founder and CEO of AJenda, a company that focuses on helping women enjoy optimal fitness, health, and well-being, and has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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