November 2006 Issue

FOOD FUN FACT: Health = Wealth?!
CHRISTI'S COMMENTARY: Avoid Thanksgiving Weight Gain
FOOD CORNER: Eye-Opening Article
UPCOMING EVENTS: Boston Marathon Nutrition Program


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A new study published in the British Journal of Medicine finds the healthier you are, the richer you will be.

To learn more, visit this website.





Did you know you will consume anywhere from 5,000 - 7,000 calories on Thanksgiving Day?


Probably not.

According to a Cornell study, the bigger the meal, the more likely you are to underestimate the number of calories you consume.

Since Thanksgiving is the biggest meal of the year, it makes sense that we go overboard and eat until our waistbands are about to explode.



The Reality of Thanksgiving Dinner

Most of us know we shouldn't engage in this kind of legalized binging.


But, the truth of the matter is…

We love to eat!

We love to drink!

If you’re like most people (including me) you want to sample

everything on the Thanksgiving table. You won’t be satisfied eating salad or veggies on Thanksgiving.


Eating the yams, the gravy, the stuffing, the pies – these things are what make up the Thanksgiving tradition, and gosh darn it… we like this tradition!


But when we look at what you're doing to yourself:

  1. Eating an average of 5,000-7,000 calories on Thanksgiving day
  2. Overloading your liver, pancreas, and digestive tract
  3. Expanding your stomach so you will be hungrier in the days that follow

you may start to wonder if there’s a way you can have fun on Turkey Day without gaining weight or feeling yucky.


Yes, you can!



The Trick? Borrow From Painters, Cows, and Kids!

Here are a few simple ideas – borrowed from painters, cows, and kids – that will let you have your eating fun without gaining a ton.


Use the Painters’ Approach

Many studies prove that the more variety we have in front of us, the more we’ll eat.  This spells disaster on Thanksgiving, when there are usually 7-20 different food options on the table. 


Chances are, you’re going to load up with everything. Then you’re going to clean your plate, no matter how much food is on it, or how good (or lousy) the food tastes. 


Rather than deny this reality, let’s embrace it and take advantage of the Painter’s Approach.


Think of how painters load their palettes. They put lots of tiny (key word: *tiny!*) piles of different paint colors on their palette. They leave plenty of space in between the tiny piles of paint, so the colors don’t run together. 


On Thanksgiving, try putting several tiny (again, keyword:* tiny!*) piles of different foods on your plate. That way, you can try a little bit of everything, instead of feeling deprived.


If a pile doesn’t taste stupendously good, then don't finish it (don't worry, the pile will be so small that you won't hurt the cook's feelings by not finishing it). If you go back for a second round of mini piles of food, don't put anything on your plate that isn't stupendously good.



Use The Cows’ Approach

Cows aren’t the smartest creatures on the planet, but boy oh boy, do they know how to chew!


Borrow from the cows and try having a chewing contest with yourself this Thanksgiving.


See if you can chew your food 20 times before you swallow.

(Yes, you will have to take smaller spoonfuls!)


I tried this technique last year at Thanksgiving and it worked like a champ. 


I got to eat all my favorite foods, but it took me so long to finish my meal that by the time everyone had gotten back from their second or third trip to the buffet table, I’d only finished my first plate. I ate a lot less than I normally would have, but I didn't feel deprived at all.


Plus, I didn’t have much gas or indigestion. Always a bonus :)



Use the Kids’ Approach

Ask a kid what they ate for Thanksgiving dinner, and they’ll mumble something while they’re on the way to go outside and play.


Kids know something we adults have lost sight of: Thanksgiving isn’t really about the food.


As I watch my 9-month old eat, I notice that he wriggles out of his high chair as soon as he’s done. So he can practice walking, crawling, and discovering all the non-childproofed corners of our house.


Marc David – author of the book Nourishing Wisdom – refers to this as “releasing the meal.”


What does this mean?

Releasing the meal simply means that once you have finished your meal, you then let it go.  Forget about eating for a while.

Go on to the next thing and live your life.


After you finish eating, don’t think about how many calories you consumed, or what the fat or carb content of the meal was. Don’t think about the pounds you may have gained or the leftovers you’re going to eat the next day.


If you do this, you will find yourself unable to think of  something else to do… except go back for a third round of food or sneak into the kitchen for another piece of pie.


This Thanksgiving, take a cue from the kids in the family

and Release The Meal.


How can you do this?

Simply move on to something else once dinner is over…

Something that has nothing to do with food.


Make it an enjoyable ‘something’ like a puzzle, a board game…

or (gasp!) good old-fashioned family fun like charades or Pictionary!


My very favorite “Release the Meal” activity on Thanksgiving is to go for a walk afterwards.


It’s a fun way to avoid a turkey coma, get my blood pumping again, and help my digestive tract process dinner. Plus, the walk gets me away from the table so I’m not tempted to have another round of food!


To use the Kids’ Approach, you will have to plan ahead

And convince others to join you. Most people aren’t used to releasing the meal, so you’ll have to be their leader.




Want Bonus Points? 

Schedule a Thanksgiving morning workout. Make this morning workout a fun one! In years past, my husband and I used to do a trail run together. This year, we’re taking Evan in his jogging stroller to do a 5K family run in our new town.


That way, by the time we get to the Thanksgiving table,

We will already have burned some serious calories.




The Summary


I hope you found a suggestion that will help you make this

Thanksgiving a healthier one.


If you decide to try all the things mentioned in this newsletter,

you would:


1. Put tiny piles of food on your plate (like painters do on their palettes).

2. Chew like a cow – 20 times before going on to the next bite!

3. Release the meal like kids do – after dinner, go do something fun that doesn’t involve food.  Perhaps even something physical that will get your body moving!



If you need inspiration or motivation to make this a healthier Thanksgiving, please email me and let me know how I can help.

If you’ve succeed in making healthy changes in years past, please email me and let me know what you’ve done.

Loved this Christi's Commentary?  Hated it?  Let me know...


I’d absolutely, positively love to hear from you!






I've decided not to schedule live lectures or teleclasses during the holiday season this year.  It's my way of keeping my schedule free to spend more time with family and friends.  It's my way of encouraging you to do the same :)




If you are looking for inspiration around healthy living, please check out the archived copy of all past teleclasses that I keep on my website.

If you are looking for a holiday gift for someone who's health-conscious, please check out

my Healthy Products.




Online Nutrition Program for Marathon Runners

Are you a marathon runner who is confused about what to eat during your training season?

The "Peak Performance Nutrition Program" (PPNP) is an online program that teaches you the dietary changes you need to make during your training season.

To learn more about this program, Click here.

Running the 2007 Boston marathon?  Your PPNP starts December 11.  To sign up, click here.





I recently came across an article called "Welcome to the town of Allopath" written by Mike Adams, AKA The Health Ranger and founder of

This article is a hysterical, eye-opening portrayal of our current health care system.

Mike has a way of framing the situation into an honest, simple, yet completely entertaining story.

If you are concerned about your health, you must read this article.






I recently found out that my 9-month old, Evan, loves kale.  Even if it's just steamed. It's a health counselor/mom's dream come true!

But most adults seem to need a bit more flavor, so here's a delicious kale dish that requires no cooking and may appeal to picky eaters.



-1 bunch kale, rinsed and torn into small pieces

- a few pieces of healthy bacon or sausage, chopped - sprinkling of pine nuts- sprinkling of raisins - 3 grated or chopped carrots - 6 oz. chopped portabella mushrooms - some cherry tomatoes, halved1 avocado, chopped into bite-size pieces

- 1/3 cup olive oil

- 1/3 cup Braggs amino acids or tamari soy sauce- 1/3 cup lemon juice - smidge of honey or maple syrup


1. Combine kale, veggies , and nuts together.

2. Combine dressing ingredients. Pour on top of kale mixture and make sure all kale is coated by the dressing.3. Let it marinate for a while in the fridge.


Check out other

Delicious Recipes!






Christi Collins, H.H.C., AADP, is a Certified Holistic Health Counselor accredited by the American Association of Drugless Practitioners.

**Are you wondering what a Holistic Health Counselor is?  This description may help!

Christi studied Eastern/Western nutrition and modern health counseling at The Institute for Integrative Nutrition in New York City and earned a B.A. in Honors in Communication Arts from Villanova Universty.

Christi's goal is to help people fall in love with "The Big Three": Healthy Eating, Juicy Living, and Guilt-Free Self-Care.

She works with very busy women who are struggling to eat healthy and take insanely good care of themselves... without feeling stressed or guilty about it.

Christi is a three-time marathoner and triathlete, an avid pianist, and a newly converted Red Sox and Patriots fan.

She is the author of the forthcoming book "You Don't Have to be Superwoman to be Healthy: 50 Ways to Reclaim Your Health."

To read more fun facts and stories about Christi, click here.

Christi can be reached by email or phone (978.494.0144).

To visit her website, click here.

Here are recent pictures of Christi's baby, Evan!



About "Christi's Nourishing Nuggets"

Note: the information in this newsletter is presented for educational purposes only. This information is not intended as a substitute for diagnosis and treatment by a licensed professional. To suggest topics for future "Christi's Nourishing Nuggets " issues, please contact me.

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