There have been some rumors circulating that breast cancer patients should avoid yams because they contain plant hormones. Scientific evidence shows that this is not true and we at BNI want to clear the air so that you can relax and enjoy yourself while preparing traditional Thanksgiving dishes.
Do not be mistaken; yams and sweet potatoes are not the same. Americans do not eat yams. Your Thanksgiving "candied yams" dish is actually a "candied sweet potatoes" dish. In the United States, the term "yam" has become interchangeable with "sweet potato" even though they represent two unrelated species. At the grocery store you will often find two tubers in the produce section that look very similar, but one is marked "yam" and the other "sweet potato". These yams are not really yams, just another variety of sweet potato as true yams are not sold in common American grocery store. This misconception may cause people who are concerned about the yam to inappropriately extend their concerns to the sweet potato. Below you will find some basic information to clear away the confusion.
YAM:
Yam refers to the genus Dioscorea, a category of vine plants. In the United States, yams are typically not eaten but used in creams that claim to relieve the symptoms of menopause. Many people have come to believe that yams, particularly the wild yam,
Dioscorea villosa, can have harmful effects on woman at high risk of breast cancer due to the presence of a precursor of a steroid hormone called diosgenin. However, diosgenin can only be converted into the hormone progesterone through a lengthy process in a laboratory;
the human body is incapable of making this conversion. Though you are likely not eating yams since it is only found in international markets, they pose no risk. The creams that claim to relieve the symptoms of menopause do so under the pretense that diosgenin can be converted into hormones. This is not possible and the cream is likely to be ineffective unless such hormones as progesterone have been added synthetically.
SWEET POTATO:
Sweet potato, Ipomoea batatas, is a starchy, tuberous root that is highly nutritious and is often served at holiday meals. It has anti-inflammatory properties and is a good source of dietary fiber, vitamins A, B6, C, and potassium. According to the USDA expert on botanicals, James Duke, sweet potatoes, like many other fruits and vegetables, contain insignificant levels of phytoestrogens or estrogenic activity. In fact, the phytoestrogens found in sweet potatoes present no increased risk for breast cancer and actually provide possible protection, so go ahead and enjoy the nutritional benefits they have to offer.
Healthy Holiday Traditions
The holiday season does not have to equal nutritional disaster. In fact, it can be a positive time period, allowing you a wonderful opportunity to experiment with new, healthy recipes and foods even while following programs like the Beller Nutritional SystemTM. A diet that is too restrictive year round can cause more harm than good; we all need a break every now and then.
Some preliminary advice: Be smart about where you spend your calories and where you conserve them. You can have a delicious holiday rich in tradition and special family recipes while maintaining a healthy agenda that isn’t intrusive. Be smart, be aware, and, most important,
have a game plan!
The first step in approaching the holidays is to alleviate your fears. Relax! According to the National Institutes of Health, the average American only gains about one pound over the holiday season. Don’t let worry and anxiety cloud your reason and judgment. You are not doomed; there are steps you can take to make your holidays enjoyable and healthy.
Generally, weight gain over the holidays is caused by hunger and lack of exercise. Don’t skip meals in preparation for the big one, or you will likely overeat. If you want to cut calories, it’s better to eat a satisfying breakfast and enjoy healthy snacks throughout the day to stave off hunger. By the time that big Thanksgiving dinner rolls around, you won’t need to eat as much to be satisfied.
A 2004 study in the Journal of the American College of Cardiology showed that physical activity before a rich meal can reduce some of the harmful effects of eating fatty foods, so set aside time to exercise. Try to engage your family in some outdoor activity like playing football or taking walks before the Thanksgiving feast. At the same time, don’t use exercise as an excuse to indulge in high-fat foods. Thanksgiving day is no different from any other day: Combining exercise with healthy eating will result in good health.
Now, to get to what you’ve been waiting for: the meal! Enjoy your Thanksgiving, but use the right approach. The calories can quickly add up and it’s easier than you think to get up to 2,800 calories (and beyond!).
Strategies and Planning
If you are a guest at someone’s home, bring something regardless of whether you were asked to or not, and make sure it is a dish that will ensure that there's something healthy on the table for you to eat. This is polite way to put your health in your own hands. Bring a vegetable platter, a salad, roasted vegetables, or a safe green bean dish
(see BNI's Green Bean Goodness recipe).
If you are entertaining guests, put the food away after your meal is finished. Don't let it linger and tempt you to pick at it while you clean up. Also, send your guests home with leftovers. Again, this is both polite and a good strategy.
Certain foods have a time, a place, and a purpose, and desserts are one of them. Desserts are for special occasions and gatherings. Once the time and place have passed, so has the purpose so remove them. Toss them or give them to neighbors, friends and guests.
Don't make eating the only item on your agenda. Plan a physical activity for before your meal or play a game afterwards so that the entire evening is not centered on
eating.
Cut Calories, Not Taste
For appetizers, serve crudités with olive oil vinaigrette for dipping. Or try one of our Beller Nutrition fan favorites, BNI's Creamy 50/50 Guacamole Dressing
(see recipe).
Don't add extra, unnecessary calories to your vegetables by drowning them in oil or butter. Enjoy them for the nutrient-rich, clean and easy foods that they are. Keep it simple!
Try a new sweet potato recipe. Instead of using marshmallows and sweetened pineapples that add extra calories and sugar, try a baked sweet potato. If you still want more sweetness, slice those sweet potatoes into a casserole dish, add a little water and sprinkle with real maple syrup (Grade B)—delicious and lower in calories. Preserve the nutritional integrity of the sweet potato.
Reduce the sugar and heavy fats in recipes. Using a little less sugar won't ruin your dessert and using a little less butter won't ruin the mashed potatoes. Try using low-fat options like nonfat yogurt, vegetable broth, fruit puree or applesauce to replace butter or oil. If your family and friends are willing to accept new, nutritionally positive modifications, go for it! If not, then at least maintain a policy of moderation (i.e., eat the same traditional dishes you always do, just in smaller portions) and you'll do well.
Let's face reality. Some dishes are sacred to family tradition so keep those recipes intact despite their nutritional imperfections. Not everybody may share your nutritional goals. Just remember to spend your calories
wisely.
Waist Watching Tips
Build your meal wisely; you can be full and satisfied without overloading on calories.
Skip the bread and rolls. They are not worth it, especially with the abundance of options available.
Start your plate with an antioxidant foundation. Reach for the clean vegetables and fill half of your plate. That's right;
fill half of your plate with vegetables. Then reach for the protein, being careful not to pour on the gravy. Then, and only then, should you add small tasting of the traditional foods you desire (mashed potatoes, stuffing, etc.).
Add mashed potatoes and gravy last, not first.
Dinner by the numbers:
½ cup BNI’s Green Bean Goodness: 50 calories
½ cup traditional green bean casserole: 200 calories
1 roll with 1 tsp. butter: 175 calories
1 cup of stuffing: 400 calories
4 tbsp. Gravy: 125 calories
¼ cup cranberry sauce: 100 calories
1 cup mashed potatoes with gravy: 230 calories
6 oz. turkey: 350 calories
Going for Seconds
The same rules apply as before: Remember to add vegetables first, then protein, and maybe a tiny sample of your absolute favorite dish.
Alcohol
Alcoholic drinks are a part of some holiday celebrations. Beware, though: the calories can quickly add up. Two servings of alcohol should be your maximum.
Alcohol by the numbers:
1 glass (5 oz.) of wine: 120 calories
1 can (12 oz.) beer: 150 calories
1 glass (5 oz.) champagne: 130 calories
1 serving (6 oz.) White Russian: 350 calories
Dessert
Reach for a small plate and keep your meal-building strategy the same: Fill half your plate with antioxidant rich fresh fruit and then, if you must, a small tasting of your favorites.
Dessert by the numbers:
1 slice of Pecan Pie with Whipped Cream: 600-800 calories
1 slice of Pumpkin Pie with Whipped Cream: 400 calories
1 cup of Eggnog: 460 calories (without added alcohol)
The bottom line is to have a nutritional agenda. If you have a plan, you will be more likely to relax and enjoy your meal while staying on a healthy path throughout the entire holiday season. You do not need to be perfect; we are all likely to overindulge. The only thing that’s worse than getting off-track is not getting back
on.
Rachel S. Beller, M.S., R.D.
BNI's Creamy 50/50 Guacamole Dressing
Avocado offers unique nutritional value. Studies have shown that avocados, which are rich in monounsaturated and omega-3 fatty acids, increase your body’s absorption of important fat-soluble nutrients (such as the lycopene in tomatoes) that help protect against heart disease and cancer. A medium avocado, however, can contain around 300 calories, so try this BNI fan favorite dressing and enjoy the benefits of the avocado while only consuming 60 creamy calories.
Calories per serving: 60
Ingredients
2 tbsp. guacamole
2 tbsp. lemon juice
Preparation
In a small bowl, combine the guacamole and lemon juice. Use as a salad dressing or a dip.
BNI's Green Bean Goodness
Serves 10
Serving Size: 107g (about ½ cup)
Calories per serving: 50
Calories from fat per serving: 15
Ingredients
1-½ lbs. French green beans
1 tbsp. olive oil
2 large shallots, thinly sliced (about ½ cup)
2 tbsp. sliced almonds
2 cloves garlic, minced
1/3 cup low-sodium chicken broth
Juice from ½ lemon
¼ tsp. each sea salt and black pepper
Preparation
Bring a pot of water to boil over high heat. Fill a bowl with ice water. Add French green beans to pot and boil for 3 to 4 minutes, or until tender-crisp. Drain and immediately transfer beans to ice water for 2 minutes. Drain again and set beans aside.
Heat oil in a large skillet over low heat. Add shallots and cook for 3 minutes, stirring often. Add garlic and cook for 1 minute. Add broth, bring to a simmer, and cook until reduced by half, stirring occasionally. Add beans to shallot mixture and toss well until heated through, about 2 minutes. Add lemon juice, salt and pepper and remove from heat. Place in a serving dish. Sprinkle on sliced almonds. Serve
hot.
*Optional Flavor Punch –
spray green beans with Bragg
Liquid Aminos (found at most
health food stores)
