You already know not to eat yourself into a stupor on Thanksgiving Day and spend the weekend regretting it. You probably guessed that the mashed potatoes erupting with a lava flow of butter aren't the best thing to ask for seconds and thirds of. But believe it or not, you'll probably find some really healthy foods on that overloaded table—and those are the things your plate should make a beeline for.
Photo credit: Shutterstock
While many of the ingredients of traditional Thanksgiving feasts are good for you, the way they are often prepared makes them less so. Many holiday favorites have a lot of added sugar, and many cooks prepare things like gravy, stuffing and casseroles with processed, pre-packaged mixes to save time—and those tend to be loaded with chemicals and additives in addition to sugar. So maybe you'll want to be the one preparing these dishes and treating your family and friends to a healthier holiday. Here are a few things to consider before you head to the market this weekend.
1. Cranberries are a superfood, packed with antioxidants that help prevent cancer and a constellation of chronic degenerative diseases. They can help strengthen your immune system, lower blood pressure and ward off urinary tract infections. They provide fiber, and a lot of vitamins C and E, both powerful antioxidants. But that cranberry sauce is also one of the prime candidates for sugar overload. Cut down the sugar and add some orange juice, tangy orange zest, chopped apple bits or raisins. Or try flavoring it with cinnamon, cloves and a small amount of brown sugar.
2. Those sweet potatoes or their relative, yams, that you usually eat only once a year on this holiday are a good candidate for inclusion in your diet more often. They've got plenty of fiber to keep your digestive system humming, potassium for heart health and antioxidants for your overall health. A serving of sweet potatoes contains more than your daily requirement of vitamin A, a building block for teeth, bones and eyes. But STOP before you slather the marshmallows on top. Try roasting them, brushed with olive oil, perhaps with some other fall vegetables like squash and onions. Toss in a sprig of rosemary or some chopped fresh ginger for extra flavor.
3. What about that turkey? Like all meats, it's an excellent source of protein, and it contains minerals like iron, zinc and potassium. It builds strength and energy and may lower cholesterol levels. That tryptophan you've heard makes you sleepy after a big meal can also boost your immune system. If you don't eat the skin, it's low in fat content. While turkey itself offers a lot of health benefits, but it is definitely better to seek out a local supplier of organic, pastured-raised turkeys. But don't overindulge. You're not that little kid bragging to grandma about how many slices you put away anymore. And please don't nag your vegetarian friends to have "Just one slice." There's plenty else on the table they can eat.
4. When you're preparing those casseroles, like the ever-popular green bean casserole, go lean and clean instead of glopping them up with ingredients like canned mushroom soup. Try tossing in some fresh mushroom slices or almonds instead. Think fresh and seasonal. There are plenty of root vegetables around that would make a delicious casserole, spiced up with some of the herbs you dried last month.
5. Speaking of herbs, make them your go-to seasonings while you're preparing the meal. Remember the song "Scarborough Fair," with its "savory, sage, rosemary and thyme" refrain? All make excellent seasonings for just about anything on your holiday table, and eliminate the need to add salt and sugar.
6. Watch that stuffing! If you're going to buy a packaged stuffing mix, check to see what's in it and avoid the ones with a plethora of additives. If you really need to buy those ready-to-use supermarket stuffings, take Environmental Working Group's Food Scores app to the store with you to tell you on the spot what's in that stuffing mix. But it's not that hard to make your own, with healthy ingredients like wild rice, ground nuts, celery and mushrooms and none of the sodium overload found in some packaged stuffings.
7. Pumpkin pie and other traditional Thanksgiving desserts tend to be high in calories, although if they are made with healthy ingredients they're not bad for you. Pumpkin has fiber and lots of vitamin A and C. Since most of the calories and fat are in the crust, try a crustless pumpkin pie. But for those who don't want to overindulge, offer some dried fruit and nut mix as an alternative that can be munched on all evening rather than gulped down all at once.
8. Above all, don't eat like you won't have another meal for a week. Save some for later. And instead of watching that football game, go for a brisk walk!
YOU MIGHT ALSO LIKE
EcoWatch Daily Newsletter
The record-breaking heat in the Arctic saw temperatures soar above 100 degrees for the first time in recorded history. Now, a new analysis has put to rest any notion that the heat was caused by natural temperature fluctuations.
- A Siberian Town Just Hit 100 F Degrees - EcoWatch ›
- Wildfires Are Burning 5 Million Acres in Siberia and Eastern Russia ... ›
- Siberian Forest Fires Increase Fivefold in Week Since Record High ... ›
- The Arctic Is on Fire and Warming Twice as Fast as the Rest of the ... ›
By Taison Bell
"Hospital Capacity Crosses Tipping Point in U.S. Coronavirus Hot Spots" – Wall Street Journal
This is a headline I hoped to not see again after the number of coronavirus infections had finally started to decline in the Northeast and Pacific Northwest. However, the pandemic has now shifted to the South and the West – with Arizona, Florida, California and Texas as hot spots.
Hard-Hit States Quickly Learned Value of Masks<p>As a respiratory virus, SARS-CoV-2 is transmitted mainly through droplets that leave the mouth and nose as a person talks, sneezes, coughs or exhales. It thrives in environments where there are lots of people in enclosed spaces – <a href="https://theconversation.com/aerosols-are-a-bigger-coronavirus-threat-than-who-guidelines-suggest-heres-what-you-need-to-know-142233" target="_blank">especially if they are laughing, talking, singing</a> or otherwise coming into close contact. It thrives physically in the same settings where we thrive socially.</p><p>This is why the early hard-hit areas were able to crush the curve by closing businesses and implementing stay-at-home orders. Without significant close human interaction, the coronavirus couldn't spread.</p><p>While other states are now seeing hospitals fill with COVID-19 patients, most of the Northeast is maintaining control of community spread as its economies reopen. The difference reflects, at least in part, each state's behavior expectations and the willingness of residents to keep up safety precautions like wearing masks, avoiding large crowds, maintaining social distance of at least six feet and staying isolated when they are ill or may have been exposed to the virus.</p>
How Rhode Island's Daily COVID-19 Case Numbers Fell<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzQ2MTAwOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYyNDE1MDUxMH0.Ce8r6qCwhkJm8D8vUnTl5CblhFPXj_eBIlYqJ5yobqE/img.png?width=980" id="32ce3" class="rm-shortcode" data-rm-shortcode-id="f15da39d4dab6393216510dbed678840" data-rm-shortcode-name="rebelmouse-image" /><p>Northeastern states now <a href="https://www.cnn.com/2020/06/26/politics/maskwearing-coronavirus-analysis/index.html" target="_blank">lead the nation</a> in mask-wearing and adherence to other best practices. An <a href="https://www.mercurynews.com/2020/06/26/which-part-of-the-u-s-leads-the-country-in-mask-wearing/" target="_blank">Axios/Ipsos poll</a> showed that in states with high mask use, virus circulation is at <a href="https://www.inquirer.com/health/coronavirus/covid-19-coronavirus-face-masks-infection-rates-20200624.html" target="_blank">lower levels compared to states with less mask use</a>. Studies on the <a href="https://www.nature.com/articles/s41562-020-0908-8" target="_blank">effects of how quickly coronavirus restrictions have been lifted</a> around the world have found that slow, careful strategies have led to fewer illnesses and deaths during reopening.</p><p>In many parts of the Northeast, the months of illnesses, deaths and the struggle to turn the COVID-19 tide are still <a href="https://www.pewresearch.org/fact-tank/2020/06/23/most-americans-say-they-regularly-wore-a-mask-in-stores-in-the-past-month-fewer-see-others-doing-it/" target="_blank">fresh in people's minds</a>. The progress isn't uniform, however. <a href="https://gothamist.com/news/coronavirus-cases-among-20-somethings-nyc-rise-prompting-de-blasio-issue-new-mask-guidance" target="_blank">New York City's mayor has expressed concern</a> about an uptick in positive cases among people in their 20s.</p>
The Problems of a Political Divide<p>Elsewhere in the country, the current surge in COVID-19 cases <a href="https://www.washingtonpost.com/opinions/the-surges-of-the-coronavirus-across-the-nation-could-force-more-shutdowns/2020/06/12/e6985b94-acd9-11ea-a9d9-a81c1a491c52_story.html" target="_blank">began to pick up after Memorial Day weekend</a>, when people in several states that hadn't seen the same toll from the pandemic let their guard down. <a href="https://theconversation.com/covid-19-messes-with-texas-what-went-wrong-and-what-other-states-can-learn-as-younger-people-get-sick-141563" target="_blank">Video and pictures</a> showed parties, barbecues, crowded beaches and political rallies – all with very little social distancing or mask-wearing – giving more fuel for the coronavirus to spread.</p><p>Despite the overwhelming evidence for what we should be doing, following the advice of public health experts has also, sadly, become politicized. Depending on the news sources people listen to, they might hear warnings from health officials being taken seriously or being dismissed by pundits and politicians.</p><p>A <a href="https://www.axios.com/axios-ipsos-poll-coronavirus-index-15-weeks-e4eb53cc-9bc8-4cac-8285-07e5e5ef6b2b.html" target="_blank">recent national poll</a> shows that Democrats report consistently wearing a mask 68% of the time, while Republicans reported doing the same only 34% of the time. The national conversation has devolved into a false dichotomy: Either you're on the side of prioritizing safety or you're on the side of personal freedom and opening the economy.</p><p>In reality, the two should be partners, as these preventative measures are the best tools we have to reach our common goals of reopening businesses and schools safely. It's the same reason we stop at stoplights and go through metal detectors at the airport – we make a small sacrifice for the greater public good.</p><p>For the foreseeable future, Americans will have to collectively agree to live life a little differently. Until we can all agree on this, the coronavirus will continue to have the upper hand, and our health and wealth will suffer.</p>
- Environmental Groups Balk as Trump Proposes Major Rollback of ›
- 'Another Blow to the Black Community': Trump Waives ... ›
- Trump to Exclude Climate Crisis Impacts From Infrastructure Planning ›
- Environmental Racism in Action: The Trump Administration's Plans ... ›
By Zahida Sherman
Cooking has always intimidated me. As a child, I would anxiously peer into the kitchen as my mother prepared Christmas dinner for our family.
Falling in Love With Food All Over Again<p>Slowly, through my most intimate relationships with friends and partners, I began to see the beauty — and rewards — of cooking.</p><p>I got tired of giving in to defeat and always bringing chips or paper products to social gatherings. I started asking my mom to send me her Christmas and Thanksgiving recipes. I even volunteered to host Thanksgiving dinner at my place.</p><p>Each time I heard my loved ones sing the praises of the foods I prepared for them, I felt a tinge more confident that I could carry out our traditions my way.</p><p>In reaching out to other relatives for their favorite recipes, I learned that they had a little help of their own. They didn't rely solely on their ancestral cooking instincts. They turned to Black chefs for guidance.</p><p>These 7 cookbooks by Black chefs have inspired my family and fed us in nutrients, joy, and spiritual sustenance. They're also helping me overcome my personal fears of cooking.</p>
Get CookingWhether you're in recovery from cooking fears like me, or are just looking to expand your culinary confidence with dishes honoring Black heritage, these Black chefs are here to support you on your journey.Turn on some music, give yourself permission to make mistakes, and throw down for yourself or your loved ones. Glorious flavors await you.
- 18 Cookbooks for Building a Diverse and Just Food System ... ›
- 19 Individuals and Groups Building Stronger Black Communities ... ›
- 8 Cookbooks We're Reading This Fall - EcoWatch ›
The Food and Drug Administration (FDA) has expanded its list of potentially toxic hand sanitizers to avoid because they could be contaminated with methanol.
- Here's How to Clean Your Groceries During the COVID-19 Outbreak ... ›
- Why Hand-Washing Really Is as Important as Doctors Say - EcoWatch ›
- If You're Worried About the New Coronavirus, Here's How to Protect ... ›
- Vodka Won't Protect You From Coronavirus, and 4 Other Things to ... ›
By Tara Lohan
The conclusion to decades of work to remove a dam on the Middle Fork Nooksack River east of Bellingham, Washington began with a bang yesterday as crews breached the dam with a carefully planned detonation. This explosive denouement is also a beginning.
The History<p>The Middle Fork Nooksack drains glacier-fed headwater streams that run off the icy summit of 10,778-foot Mt. Baker. The Middle Fork joins the North Fork and then the mainstem of the Nooksack River, which travels to Bellingham Bay and Puget Sound. The entire Nooksack watershed stretches 830 square miles across Washington and into British Columbia.</p>
A Plan Comes Together<p>The Middle Fork dam is not a pool dam built for water storage. Much of the time, water flows over the top until dam operators drop a floodgate to divert water to new locations. That water travels about 14 miles through tunnel and pipeline to Mirror Lake, then Anderson Creek, and to Lake Whatcom before finally being delivered to residents' taps.</p><p>Before removing the dam, engineers had to move the water intake 700 feet upstream and situate it at an elevation that still enabled city water withdrawals throughout the year, regardless of flow conditions.</p><p>They also needed to make sure that the rushing water didn't sweep up fish and accidentally send them through the water-supply system.</p><p>"The solution required a fairly complex design in the intake structure, including a fish exit pipe out of that structure to put fish back into the river in a way that meets current environmental permit standards," explains LaCroix.</p>
Project layout for the removal of the Middle Fork Nooksack diversion dam and rebuilding of water intake. City of Bellingham<p>Despite the cost and the work, she says, being able to continue to meet their municipal water obligations while opening up habitat for threatened species has been a win-win.</p><p>"I think there's a lot of benefits to having a dam removal versus fish passage — the main one being that you get a free-flowing river that can be a dynamic ecosystem and change over time," she says. "A static fish ladder just can't provide that same level of ecosystem benefit."</p>
Restoration Success<p>Despite local authorities' championing dam removal on the Middle Fork, the project has largely flown under the radar, overshadowed in the Pacific Northwest by heated discussions about a much larger potential project — removing <a href="https://www.seattletimes.com/seattle-news/feds-reject-removal-of-4-snake-river-dams-in-key-report/" target="_blank">four federal hydroelectric dams on the lower Snake River</a>, a major tributary of the Columbia River.</p><p>Proponents of dam removal there see it as the best chance for recovering threatened salmon populations, including Chinook, which could help starving Southern Resident killer whales. Those dams also provide irrigation water, barge navigation and hydropower, so there's been more pushback against removal efforts.</p><p>Previous dam removals around the country, however, have proved successful at aiding fish recovery and river restoration.</p><p>Most notably the 1999 demolition of <a href="https://therevelator.org/edwards-dam-removal/" target="_blank">Edwards Dam on Maine's Kennebec River</a> restored the annual run of alewives, a type of herring essential to the food web. The fish run has gone from zero to 5 million in the two decades since dam removal. Blueback herring, striped bass, sturgeon and shad have also extended their reach. And the resurgence has brought back osprey, bald eagles and other wildlife, too.</p><p>The overwhelming success of river restoration on the Kennebec helped to spur a nationwide dam removal movement that's now seen 1,200 dams come down since 1999. Last year a record <a href="https://www.americanrivers.org/conservation-resource/a-record-26-states-removed-dams-in-2019/" target="_blank">90 dams</a> were removed in 26 states, including <a href="https://therevelator.org/cleveland-forest-dam-removal/" target="_blank">20 dams in California's Cleveland National Forest</a>.</p>
Spider excavators remove on dam on San Juan Creek in California's Cleveland National Forest. Julie Donnell, USFS<p>The results have been seen in the Pacific Northwest, as well, which boasts the largest dam removal thus far in the country. In 2011 and 2014, the demolition of <a href="https://therevelator.org/elwha-dam-removal/" target="_blank">two dams</a> on Elwha River, which runs through Washington's Olympic National Park, opened up 70 miles of habitat that had been blocked for a century. Scientists have started seeing all five species of salmon native to the river coming back, particularly Chinook and coho. Bull trout, they've observed, have increased in size since the dams were removal.</p>
Benefits on the Middle Fork Nooksack<p>McEwan hopes to see a similar outcome on the Middle Fork.</p><p>Like the Elwha the Middle Fork Nooksack is a relatively pristine river with little development, and dam removal is expected to provide a big boost to fish. The additional miles of spawning habitat are important, but so is the temperature of that water.</p><p>The dam removal will open access to cold upstream waters, which are ideal for salmon and getting harder to come by as climate change warms waters and reduces mountain runoff.</p><p>"This is really great for the climate change resiliency for these species," says McEwan.</p><p>Steelhead will get back 45% of their historic habitat in the river, and scientists expect Chinook populations to increase in abundance by 31%.</p><p>That <em>could</em> help Southern Resident killer whales.</p><p>"When you get to the ocean, it's a little bit of a black box in terms of what you can model and say definitively is going to help, but more fish is better for orcas," McEwan says.</p><p>Upstream habitat will see benefits, too.</p><p>Oceangoing fish like salmon enrich their bodies with carbon and nitrogen while at sea. When they return to their natal rivers to spawn and die, the marine-derived nutrients they carry back upriver become important food and fertilizer for both riverine and terrestrial ecosystems — aiding everything from trees to birds to bears.</p><p>"Once the fish start making their way back, it will start changing the whole ecological system," says Delgado.</p><p><span></span>But any ecological benefit from salmon restoration, either in the ocean or the upper watershed, won't be immediate.<br></p><p>"The population of salmon on the Middle Fork is so low that we expect it's going to take quite a while to rebound," she says. "But the big picture is that what's good for salmon is good for the region — our history and our destiny are intricately intertwined."</p><p>After decades of work, that process of restoration has finally begun.</p>
- 4 Exciting Dam-Removal Projects to Watch - EcoWatch ›
- Jump-Starting the Dam Removal Movement in the U.S. - EcoWatch ›
- Boom: Removing 81 Dams Is Transforming This California Watershed ›
- Sea Level Rise Is Speeding up Along Most of the U.S. Coast ... ›
- Protecting Mangroves Can Prevent Billions of Dollars in Global ... ›
- Flooding Risk for U.S. Homes: Millions More Are Vulnerable Than ... ›
- 300 Million People Worldwide Could Suffer Yearly Flooding by 2050 ... ›
- Sea Level Rise Could Put 2.4 Million U.S. Coastal Homes at Risk ... ›