Protective Diet Class #336
“Plant-based Holiday Hotline, this is Julie speaking. How may I help you?” This class delivers tips that set you up for success when bringing a dish to a party. Healthy holiday meals do NOT have to feel like a sacrifice. Your health independence is so worth it!
Announcements
- Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
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Vocabulary
Microbes | Plant Fiber Diversity | Oral Microbiome | Polyphenol | PD Groove | Fast Five |
Action Steps for Healthy Holiday Parties
How Do I Host a Plant-based Thanksgiving? Watch classes in the Protective Diet Education lesson archive for all the hosting tips you need: Class #193—In this co-cooking Thanksgiving class I show you a weeknight Thanksgiving you can put together in an hour. Class #195—This class will help if you are feeling stressed and anxious because this is your first plant-based Thanksgiving. Class #275—Here I show you how to host Thanksgiving, along with my checklist and what to do the night before in preparation. Don’t feel obligated to host and serve traditional foods. Consider going to someone else’s home and bringing a contribution. |
What Should I Take to the Party? Country Wheat Stuffin Muffins always go over well. Make sure you get to the buffet first! These will be gone quickly! They have so much eye appeal that everybody wants one. They offer a taste of Thanksgiving in every bite.Guests bite into one and see the celery, onions, parsley–everything that’s in traditional stuffing plus the cranberries on top.This is stuffing, but in individual servings. Plan to make two muffins per guest if this is the only stuffing being served.Bake them in a silicone or ceramic muffin tin. Jiggle to loosen and allow to cool before removing. Serve in a towel-lined basket.If you are hosting, make these right before your guests arrive to fill your kitchen with Thanksgiving aromatherapy at its best. |
What If There’s Nothing at the Party That I Can Eat? There won’t be anything you can eat. Your best meal will be at home afterwards. Set a few Stuffin Muffins aside for later.At the party, focus on visiting instead of eating. Have such a good time that you forget about eating. No one will notice.Don’t tell anyone about your health program. The time to tell them is when they start asking you why you look so incredible.Focus on protecting your health. Saturated fats in turkey gravy, butter, meat, and whipped cream, thicken our blood. Instead of flowing smoothly, it becomes sludge. The highest rate of death due to cardiac events occurs on Thanksgiving and shortly after. |
What Should I Eat When I Get Home? | |
Post Party Feast Menu Mulled Wine Thanksgiving Rice Pilaf w/Ruby Raw Kraut Dry Steamed Kale Sliced Cucumber and Tomato Deconstructed Apple Pie h | Reward yourself with a beverage & meal that fill your kitchen with holiday aromatherapy: leave out the erythritol and orange juice if you are a Day Faster sipping on this while cooking. Thanksgiving in a pot! Basmati rice is called “Special Occasion Rice” by friends from India.Toast the rice fast using your Instant Pot bowl on the stove top. Dry brown onions.Roast mix-ins in the oven—buy in bulk and freeze year round. Clean the pomegranate. This free recipe makes the lightest, most delicate Kale while retaining all the nutrition. Toss raw veggies with Oil-Free Olive Garden Vinaigrette for a fresh, crunchy side. Toast oats and cinnamon Baked Apples (leave the peels on) in the oven while you are eating.Swirl Sugar-Free Whole Apple Sauce on a plate. Sprinkle with cinnamon. Drizzle with Yogurt.Toss Baked Apples with Toasted Oats and pile them on top of the applesauce base.Drizzle with yogurt and a sprinkle of cinnamon and cocoa nibs. So simple! So fancy! |
Microbiome Population Project Plant fiber fuels healthy gut microbes. If we have healthy microbes, they drive us to look for fresh plant fiber. When we eat it, fiber passes through our small intestine to our large intestine where healthy microbes feed on it. They ferment and digest it. In the process they make the vitamins bioavailable. They produce short-chained fatty acids, like butyrate. Butyrate provides a natural anti-inflammatory bath that eliminates inflammatory pain and inflammatory disease. Our microbes are magic! They are the ones making us healthy. They control our food preferences. If you are just getting started on a Protective Diet and you are feeling bloated or gassy with indigestion, this could be because you haven’t populated fiber loving microbes yet. Be patient. Eat a little more starch and a little less raw veg and work your way into it. If you think cacao nibs (raw cacao) are disgusting, that’s because your taste buds haven’t reprogrammed and you don’t have microbes that appreciate the polyphenols in cacao yet. Your microbes prefer the fat and sugar in chocolate bars. Hang in there. Get through the detox because those cravings come from dying, unhealthy microbes demanding what they need to survive. Let them die. Starve them. Stop hosting them. That shaky, hangry feeling you get between meals is them demanding their comfort foods. If you have been practicing PD for a long time, it’s time to expand your recipe base. Eat different grains. Eat cultural recipes with different spices, fruits, and vegetables. Diversify your plant fibers to expand your microbiome. Get outside. Touch nature in different terrains. You will pick up different microbes in each location. Touch animals. Get your sunshine and vitamin D. If you are a gardener, feed your soil by saving kitchen scraps in a counter top compost bucket. Include leafy greens (spinach, kale, parsley) in your daily diet in soups, salads, and sides. Chew them well to produce nitric oxide, which vasodilates, or widens, blood vessels for smooth blood flow. Chewing greens well, so they mix with the microbes in your mouth, produces nitric oxide. Oral microbes are essential for this process. Protect your oral microbiome. Commercial mouthwash, chewing gum, and alcohol wipe out the oral microbiome. No green smoothies—they bypass the oral microbes. Eat with the seasons. Fresh, in-season fruits contain protective phytochemicals. Deep purples in pomegranate indicate anthocyanins, which are so beneficial to our hearts, microbes, and immune system. They help tighten up the gut wall to create a barrier against bacteria, viruses and other pathogens. Nature directs us incredibly well. Winter fruits, like pomegranate, citrus, pineapple and mango arrive just in time to protect us during “flu season”. Include the peels to fuel fiber-loving microbes. Make PD Yogurt. It is teaming with healthy microbes that will populate in your gut. PD Yogurt is life. You will grow to love it! |
Cooking Tips
- Replace your ceramic muffin pan if things are sticking to it. Scrubbing/cleaning may erode the non-stick coating over time.
- Consider buying a second Instant Pot insert so you can make one recipe, pull it out, and put in a companion recipe right away.
Pressure Cooked Brown Rice 1:1 water to rice ratio + ½ cup extra liquid Cook for 22 minutes | vs | Pressure Cooked White Rice 1:1 water to rice ratio Hit the “Rice” button |
- Use the recipes exactly as written to avoid holiday cooking mishaps, especially when it comes to measuring Poultry Seasoning.
- Scent your home with real fragrance, like cinnamon apples. Scented candles are toxic due to endocrine disrupting fragrances.
- Pomegranate arils can be laid out on a towel to dry, then frozen for use in salads, desserts, and savory dishes year round.
Encouragement
- I am always here to help you. If I’m not available, there’s always Protective Diet Living (our official Support Group). Reach out there. There are so many PD Pros ready to help. They’ve been successfully navigating holiday parties for 10+ years.
- You are going to feel fantastic ringing in the new year on a Protective Diet after getting through all the holiday nonsense of everyone eating garbage and junk to “celebrate”. Your health independence is what is worth celebrating. This is not a sacrifice. This is living well. We have beautiful food packed with polyphenols and clean nutrition that our body knows how to use so we can live long, live well, and be able to serve our loved ones as they grow older and deal with health challenges.
“Stay strong through the holidays. It’s so worth it!”
Class Description:
“Plant-based Holiday Hotline, this is Julie speaking. How may I help you?” This class delivers tips that set you up for success when bringing a dish to a party. Healthy holiday meals do NOT have to feel like a sacrifice. Your health independence is so worth it!
Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-336-bring-this-to-thanksgiving/
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