the most during the holidays and reconfigure it to be healthier but still as tasty. Fortunately, many holiday food staples can sup- ply our bodies with a multitude of health-enhancing nutrients and become everyday nutritional staples. Higher nutrient dense foods will help balance insulin levels and leave you feeling fuller. So during this holiday season, be sure to include these health enhancing foods: (Source Active.com)


• Pumpkin: You can eat that scrumptious pumpkin pie without all the guilt! Pumpkin is an excellent source of beta-carotene, which is converted to resistance-building vitamin A. Pumpkin is also a wonderful source of iron, a mineral essential for trans- porting oxygen to our working cells. However, watch out for added sugars and overall sugar content. While the pumpkin itself is healthy, the other added ingredients and the pie crust may not be! Fortunately, there are plenty of recipes online to make gluten-free, almond flour, coconut flour, and cassava flour pie crusts.


• Cranberries: The cranberry's plant pigment that provides color to our holiday plate also provides a number of compounds that have shown early promise against cancer and heart disease. The ellagic acid in cranberries has been shown to help prevent tumor growth by disarming cancer-causing agents. In addition, cranberries contain two powerful flavonoids--quercetin and myricetin--that have been shown to prevent damage to blood vessel linings.


• Turkey: Since the pilgrims' first Thanksgiving feast, turkey has been a staple protein source. Turkey also provides significant sources of B-vitamins, selenium and zinc, nutrients essential for optimal nerve and immune function. And there is nothing quite like leftover turkey the next day!


• Sweet Potatoes: Sweet potatoes provide over 100 percent of our daily needs for beta-carotene. It also provides more than a quarter of our daily needs for vitamins C and E--nutrients that have been shown to help protect cell damage.


• Chestnuts: "Chestnuts roasting on an open fire" provide quite


the nutritional punch. Chestnuts contain less than one gram of fat per ounce, while providing a hefty dose of fiber, vitamin C, and folic acid; nutrients important for immune function, forma- tion of collagen and reduced risk for cardiovascular disease. Chestnuts are good in stuffing, pilaf, vegetable side dishes and soups. They're also excellent snacks by themselves.


3. Know the law of diminishing returns Doesn't the first bite always taste the best? When looking at


brain chemicals signaling "pleasure," scientists have found that we receive less pleasure the more we eat of a food. So rather than feeling like you must eat a full serving of every dessert at a holiday meal, take a bite or two and receive 90 percent of the pleasure at 10 percent of the calories. A good place to start is with a smaller plate.


4. Homemade Holiday Foods made healthy With some help and the right ingredients, that holiday dish


you crave the most can be made healthy! And it may even taste better than the original. Make your dish satisfying without the added sugars, bad fats, and toxicity. In fact, not only will your new creation be satisfying, it will be good for your body and you will feel amazing. No more holiday binge-eating coma!


5. Movement for Body and Spine Motion is life. Our body needs to move and be active. Burn


off those extra calories with a long walk, gym workout, or group fitness class. The holidays bring not only poor nutrition, but poor posture and inactivity. This can lead to an increase in back and neck pain, muscle tightness, and even digestive issues. Plan out your holiday to include exercise and activity! Make it fun and include your family. If you struggle with this, call up a friend and hold each other accountable. Sit up straight, stretch your arms back and take a deep breath in and out!


Written by Dr. David Schwartz, DC D.PSc with Triad Health Center, 2311 W Cone Blvd #228, Greensboro. Listen to his health radio program on 94.5FM Saturdays at 11:30am. His next live seminar is happening on January 9th. To reserve tickets: 336-288- 4677 or visit www.TriadHealthCenter.com. See ad on page 4.


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