Concerned about holiday weight gain and overeating? Let it go.

I discourage restrictions and deprivation year-round, and during the holidays so don't skip your favorites, especially when they are once-a-year dishes. Just watch the portions - if you want one of each pie, it doesn't have to be a whole slice of each one. Really.

There are many hazards to watch for during the holidays, and while most of us think about drunk drivers and crushing crowds at the big box store, food safety can affect all of us. If we are the ones preparing the food, we are the ones under pressure to get everything done at the time promised and take short-cuts, or we may want to relax after dinner and put the food away “later.”

While I don’t think it is a “new” trend; sweet potatoes are eaten and seen more than just from Thanksgiving and Christmas on the menu. For example, we can order sweet potato fries or baked sweet potatoes over “regular” fries or a baked Russet potato. We can even get the frozen sweet potato options in the grocery store, including fries.

I LOVE cranberry sauce. I make my own and have it year-round in my fridge since I stash cranberries in my freezer for this very purpose. Yes, cranberry sauce does have added sugar, but have you ever had cranberries straight? If you have not, give it a try and be prepared. Today’s post has some cranberry health benefits and a couple of cocktail recipes using homemade cranberry sauce. (That recipe is also included.)

If you host Thanksgiving on other holiday gatherings, have you asked your guests if they have any diet restrictions? Consider that some people may be vegetarian (ask what kind), someone else may have a wheat allergy (never mind if it is accurate or not), and another could have a dairy allergy. Oh, and a couple may have diabetes.

What to do with so many dinner guests and their diet restrictions? Here is what you can do.

Explore the significance of National Diabetes Month and the focus on prediabetes prevention. Learn about the history of insulin, the impact of diabetes on heart health, and the key details about type 2 diabetes and prediabetes. Discover the importance of regular screenings, risk factors, and the role of lifestyle changes in preventing or delaying type 2 diabetes. Get insights into testing methods, signs, symptoms, and actionable steps for a healthier lifestyle. Take control of your health and join the movement for diabetes awareness.

So does turkey make us sleepy? Of course, it does. Doesn’t it? Why else would we be so sleepy after our thanksgiving dinner?

Not so fast. The truth is that tryptophan isn’t likely the reason why you are sleepy.

Is Peanut Butter a “Perfect Food”

Yes, yes, it is. That is all.

I suppose I will elaborate more.

First, if someone doesn’t eat or like peanut butter, I cannot work with them. Peanut allergy? I can deal with that.

Of course, I am joking about discriminating against people who don’t like peanut butter, but really what is WRONG with them? Peanut butter is a staple food when I make dietary recommendations.

A common misperception is that organic food is more nutritious than conventionally-grown food. If you prefer organic foods, and they fit in your budget, then buy them. But, to date, there is no evidence that organic foods have different nutritional values. Regardless of the type of fruits and vegetables you buy, always wash them with water before slicing, peeling, or eating.

The One-Pot Weight Loss Plan, Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More was written in the summer of 20109 and released in December 2019.

It has 65 recipes that cover all types of diet preferences and restrictions, including gluten-free, dairy-free, vegetarian, and vegan, including beef, pork, chicken, turkey, and seafood options. Many items are kid-friendly, meaning that kids will like it but may also help with preparation. It also includes breakfast items and dessert items along with main dish recipes.

So often, I hear people ask, “how can a vegetarian get enough protein in their diet?”

I am not a vegetarian myself, but I know many people who are, and I teach college nutrition classes, which is a pervasive question.

Now, here is the deal:

ALL people can have an adequate diet is most nutrients no matter what eating pattern they choose.

And ALL people can have a diet deficient in many nutrients no matter what eating pattern they choose.

Based on what people tell me, they often think that the only way to get protein in their diet is to eat meat or drink protein shakes.

And, yes, this is still true today that people think this.

How do I know? I teach nutrition at my local college, including a sports nutrition class.

Every single term, students are shocked to learn they can get protein from foods other than meat! Of course, some students know otherwise, but I am not overstating or exaggerating when I say that students, and likely the larger population, don’t know that there are plenty of food sources of protein. And meat isn’t the only source.

Growing up in the mid-70s and 80s, I remember commercials for decaf coffee: “only half a cup for me” and “I’m not a doctor, but I play one on tv….” I hadn’t started consuming coffee when these commercials aired, but something told me that I shouldn’t drink a lot of coffee, if at all, once I became “of age.”

However, once I started on coffee, regular, fully leaded coffee, I was hooked. I like it. I find it to be comfort food.

While I will often think of and consider the beverage of coffee and the stimulant drug caffeine as interchangeable, they are not the same things.

Coffee is the most common medium for caffeine delivery, but there are plenty of other sources.

And, yes, it is a drug. A widely used, acceptable, and legal stimulant consumed around the world.

Several years ago, someone asked me if I promote a plant-based whole foods diet?

I responded, “of course, I promote plant-based diets, and I don’t care where you shop for your food.”

I don’t think she understood that I don’t care about shopping at Whole Foods – I get my groceries from a convenient place and won’t drive across town for overpriced food.

But then this same person got offended when I did a post about the health benefits of eggs and the nutrients they have.

Many people grew up to know about the four tastes: sweet, sour, bitter, and salty. But did you know about the fifth taste? It has always been there along with the other four, but most people still don’t know about this fifth one. Since most of us can identify something sweet (sugar), sour (lemon), bitter (coffee), and salty (salt). The fifth taste is more challenging to describe.

One of the things I hear is that people think that grains are wholly unnecessary in the diet. Lots of things are entirely unnecessary, like wine, potato chips, and caramel. That doesn’t mean that we throw them out entirely unless you are a heretic.

The big difference between the grains and the wine, potato chips, and caramel is their nutrients. Grains, especially whole grains, have a LOT of nutrients and not just “carbs.

People often believe honey is a healthier alternative to sugar, that it is loaded with nutrients, and can help alleviate seasonal allergies. While this all sounds great, is it really true? This blog post dives into the facts about honey and the health halo surrounding it.

One of the more considerable challenges in conversation about nutrition is when people classify nutrients as a food group.

For example, when people refer to carbs and how bad they think they are and believe they shouldn’t eat them. I am surprised that people think we should not eat any fruits, vegetables, or beans?

Because carbs are a nutrient. And the nutrient carbohydrates include fiber, starch, and various sugars.

Have you ever heard of any of these statements about potatoes?

Potatoes are the same as just eating sugar.

Potatoes are full of sugar.

Potatoes turn to sugar.

All are saying the same thing – and I tend to roll my eyes when I hear this. Like many things regarding nutrition, there is a little bit of truth to this, but not really.