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Mindful Eating on Thanksgiving

11/20/2018

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​​Turkey day is right around the corner. Just saying that makes most of us salivate. We can’t help but think of the nostalgic comfort foods unique to our family table. For myself, it would be melt-in-your-mouth turkey, buttery mash potatoes, sweet and savory stuffing, green bean casserole, Brussel sprouts, soft rolls with butter, and pumpkin or apple pie with a scoop of ice cream (because you must have both options, right?). If you weren’t salivating before, you have to be now.

​All this delicious food usually takes front and center stage on Thanksgiving. However, we shouldn’t forget to practice an essential skill, mindfulness. The very mission of Thanksgiving (in the 21st century) is to acknowledge all that we are thankful for. Our family and friends, the roof over our heads, the success we’ve experienced professionally, and the list goes on. By doing this, we are, in a way, practicing mindfulness. So this year, let’s try to be thankful for our meal by being mindful about how we consume it.
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​How do we practice mindful eating? Though there are no universal standards, we should try implementing practices during our eating times that allow us to appreciate the food we eat. For myself, that means turning on smooth jazz, sitting down at a table, slowing down my eating speed, and enjoying all the sensory perceptions I have during a meal (sight, sound, smell, taste, and feel). It is also important to acknowledge and embrace the environment around us, whether alone or around a crowded table. 

​There are many different ways to practice mindful eating. Here are a few tips for you to try this Thanksgiving:
1.   Eat like it’s a typical day. Many people think it best to skip all
meals prior to their Thanksgiving meal so they can eat all of their favorite foods in gargantuan quantities. I do not recommend this. If you feel deprived by mealtime, you will likely eat more quickly and thus eat more before your brain can tell you that you are full. If you plan to have your Thanksgiving meal in the late afternoon, try eating breakfast and maybe even a snack beforehand.

2.  Take part in preparing the food. While doing so, take special note of the work involved in creating the recipe, the feel of the ingredients in your hands, the aroma in the room, and the great conversation you experience while in the kitchen. ​
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​3.   Balance your plate. Use your eyes to create a well-rounded meal that is nutrient-dense. Instead of filling up your entire plate with mash potatoes and stuffing, have, for example, turkey, mash potatoes, stuffing, and Brussel sprouts each take up ¼ of your plate. Ensuring you get enough carbohydrates, protein, fat, and fiber will help you feel more satisfied with your meal.
4.   Slow down and eat with all your senses. Once you have balanced your plate, make sure to slow down and take time to be thankful for the meal in front of you. Look at the food, smell the lovely aromas mixing together, take a bite and pay attention to how it feels in your mouth. Try to remember the ingredients that went into making each recipe as you taste it. 
5.   Enjoy good conversation. Put a pause on consumption after every couple of bites (I know it may be hard as it is the American way) and take in the sight of family/friends around the table talking with each other, smiling, and laughing. Try asking everyone at the table what they are most thankful for or initiate another round-robin conversation that your family and friends will enjoy. 
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6.  Ask yourself how you feel before deciding to go back for seconds. Many people successfully overeat during a Thanksgiving meal because they eat several servings before their brain receives signals that their stomach is full and digestive hormones have been released. So follow tips 4 and 5. If you are still hungry after that, eat more. If you are not, don’t.
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7.   Leave room for dessert, or enjoy it later. If you are feeling satiated after implementing these mindful eating tips, wait a couple hours before eating dessert. You cannot truly enjoy the decadence of a pumpkin or apple pie if you are full. And if you cannot enjoy the decadence of a pumpkin or apple pie, then you are not enjoying it as much as you could be. If/when you do eat dessert, don’t forget to practice tips 4 and 5.

​Whatever you have planned for November 22nd, 2018, I hope you find these mindful eating practices useful. For those of you who do plan on celebrating Thanksgiving, try implementing even one or two of these tips. You will see how the smallest moments of thankfulness and appreciation make even the most joyous celebrations better than you ever thought they could be. 

By Sara Mussa, BSc, RDN


Resources:
https://www.todaysdietitian.com/newarchives/030413p42.shtml

https://foodandnutrition.org/blogs/stone-soup/6-strategies-mindful-eating/


​https://ed.ted.com/lessons/how-does-your-body-know-you-re-full-hilary-coller

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Jicama

11/4/2018

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One of the reasons to try new vegetables you may or may not have noticed at the grocery story is to get out of the rut that mealtimes can bring over time. There’s an tan-colored, oval, root vegetable you maybe have seen at the store and not known what it is or how to pronounce its name. It’s called jicama (pronounced “hee-kah-mah”). Some may call it a yam bean or a Mexican water chestnut. It is part of the legume (bean) family. This is a tuber like a potato, but it is less starchy. However, the tough skin on a jicama needs to be peeled with a knife (not a vegetable peeler – the skin is too tough) because it contains a toxin (that is NOT found in the fleshy part of the tuber).

What does a jicama taste like? ​

A jicama is sweet like a pear or apple, but it is starchier. When eaten raw, it is quite crunchy, making it ideal for nut butters, hummus and other dips. ​

How do you chose a jicama?

Choose smaller jicamas because they are less fibrous. Choose ones with smooth skins because shriveled skin is a sign of an older tuber. They do not need to be refrigerated until they are cut open. If you find a jicama that is too large, ask the produce worker to cut into half or fourths. ​

How do you eat a jicama? ​

You can eat a jicama either raw or cooked, as you would eat an apple, pear, or kohlrabi. Some ideas for using it are:
  1. Cubed or sliced with a dip or dressing, particularly Mexican-type seasonings.
  2. Shredded in a slaw or salad.
  3. Mixed with fruits such as pineapple, mango, or apples.
  4. As part of a stir-fry.
  5. Included in soups and stews.
  6. As a French fry alternative (baked or fried).
  7. Roasted alone or with mixed other veggies. *See below for a delicious fall recipe for jicama.

How nutritious is jicama?

Jicama is low in calories (46 calories for one cup of sliced, raw jicama) and high in soluble dietary fiber. Soluble fiber can help lower your blood LDL levels and can normalize blood glucose levels. Jicama is also very high in vitamin C (40% of your daily needs). Vitamin C supports your immune system and provides powerful antioxidants to aid your body’s cells. 
 
Mealtimes don’t need to be boring if you add new vegetables into the rotation. Drop us a comment and tell us about your adventures with vegetables you haven’t tried before, such as jicama, celeriac, or kohlrabi.

For a quick tutorial in how to prepare a jicama, click here.

Roasted Jicama

Serves 2-3

Ingredients:
  • 2 cups jicama, cut into 1/2” cubes
  • 2 Tablespoons olive (not extra-virgin!) or avocado oil
  • 1/2 teaspoon cayenne
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder, or to taste
  • Dried parsley, to taste
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Directions: 
  1. Preheat oven to 400 degrees F. 
  2. Combine jicama, oil, cayenne, and salt in a bowl. Add more oil if jicama is too dry.
  3. Cover a baking sheet with parchment paper or Silpat®.
  4. Spread jicama mixture evenly onto baking sheet.
  5. Roast in preheated oven for about an hour, stir every 15 minutes to ensure even roasting.
  6. When finished, add the garlic powder and dried parsley, to taste. 
  7. Serve hot. Try pairing with chicken, beef or seafood.
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Notes:
  • Extra virgin olive oil is not suited for high-heat cooking. Choose an oil such as avocado oil or expeller-pressed coconut oil (no coconut-y flavor), or one that is labeled for high heat.
  • The garlic powder and parsley could burn during the long cooking time, so add them at the end. 
  • For added color, include an equal amount (roughly) of green beans, bell peppers, or purple potatoes (or all of them!) to the jicama before roasting.
Resources:
  • http://www.nutrition-and-you.com/jicama.html
  • http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2727/2 
  • http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/
  • http://foodfacts.mercola.com/jicama.html

​~​Nancy Miller, MS, RDN
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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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