Eating Healthy Over the Holidays
Fast Facts:
Most Americans gain 2-5 pounds over the holiday season and being overweight is closely linked to an increased risk for colon cancer.
Substituting locally grown, brightly-colored, whole fruits and vegetables in place of highly processed, sugary and fatty foods can help fight colon cancer.
Limit alcohol and sugar, since both are linked to colon cancer. After 1 or 2 drinks, consider a fancy ‘mocktail’ or non-alcoholic substitute.
Many of us make a New Year’s Resolution to eat healthier and start an exercise routine. But did you know that, on average, Americans gain about 2-5 pounds during the holidays? Most of us never lose that weight. Over time, being overweight can increase the risk for all types of cancer, including colon cancer. And many of the foods we enjoy over the holidays are highly processed and filled with sugar and unhealthy fats, which are also linked to colon cancer.
This year, start your New Year’s Resolution early. Eat and drink foods that will lower your colon cancer risk. You might also be able to avoid that 2-5 pounds of holiday weight gain by choosing healthy, yet festive alternatives. Let’s take a look at some healthy holiday options.
To Your Health!
Toasting the holidays with a glass of champagne or wine is something most of us look forward to. Too much alcohol is linked to an increased colon cancer and rectal cancer risk. The risk is greater for men than women. You don’t have to go cold turkey on Turkey Day! Here are some healthy ways to say cheers:
- Limit alcohol to one or two drinks at an event
- Hydrate with water ahead of time
- Choose one of the many new non-alcoholic alternatives
- Spruce up sparkling water or club soda with a twist of lemon, lime or even olives to create your own “mocktail”
Cancer-Fighting Side-Kicks
Side dishes are often the stars of holiday festivities. When you avoid fake fats and processed ingredients, side dishes can become superfood side-kicks. Here are some easy ways to add cancer-fighting nutrients to your favorite feasts:
- Instead of casseroles, serve steamed cruciferous vegetables. Cabbage, broccoli, kale, radish, turnip and cauliflower contain nutrients that have been shown to fight cancer. They also contain fiber, which is important for gut health.
- Choose sweet potatoes instead of mashed potatoes. Sweet potatoes are loaded with carotenoids which have also been shown to fight cancer. They also have a lower glycemic index and contain more Vitamin A than white potatoes. Other carotenoid-rich foods include carrots, butternut squash and pumpkin.
- Whole grains have more fiber and are more nutrient-dense compared to their processed counterparts. Think making homemade croutons for stuffing using leftover whole wheat bread. You can make stuffing from your homemade croutons, or you could make quinoa stuffing.
- Make sure to include a colorful salad, filled with lots of vibrant vegetables like tomatoes, carrots, onions, radishes, green peas, chickpeas, celery, peppers and anything else you want to add.
- Along with the salad, you can make your own salad dressing. Olive oil, lemon juice, turmeric, garlic, pepper, apple cider vinegar and herbs are all healthy options to spice up your dressings.
The Main Attraction
The centerpiece at almost every holiday meal is usually a big turkey, ham or roast. This year consider bringing in a back-up player. Seafood is a healthy choice to replace traditional meats. Wild caught salmon and other cold water fish are high in omega-3 fatty acids. Omega-3s have been shown to lower inflammation, a key component of colon cancers.
If you decide to go with a traditional meat, try to choose something that’s lean and free-range, if possible. Fatty meat contributes to inflammation and is linked to an increased risk of colon and rectal cancer.
Just Desserts
No holiday party or meal is complete without a special dessert. Consider some colon-friendly confections that are low in sugar, minimally processed and loaded with cancer-fighting nutrients.
Cancer nutritionists recommend a dessert table with some of these tasty treats:
A fresh fruit tray of berries, kiwi, pomegranate, grapes, figs, cherries and citrus
Pumpkin souffle
Apple and cranberry crumble
Baked pears or apples
Remember that store bought desserts can have unhealthy fats and tons of added sugar. When you make them at home, you can choose the healthiest ingredients and control how much sugar and fat you use.
The Bottom Line
The holidays are a time for us to gather around the table with family and friends. What we put on the table can either nourish our bodies and help us fight off cancer or make us more vulnerable. Highly processed foods that contribute to cancer are everywhere, especially during the holidays. With a little bit of extra effort, you can still enjoy the bounty of the season while also warding off colon cancer. And you may be able to avoid those 2-5 pounds of holiday weight gain.
If you’d like to honor John Andretti and his legacy, get involved with CheckIt4Andretti Foundation:
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