Health and Psychology

We're coming up on the holidays and there are the normal stresses of family drama, and there are the stresses of those with health conditions and food issues.

Family Drama Tips:

1.  Recognize that you cannot control the behavior of others.

If you tend to excessively worry about how people will "be" with each other, challenge yourself to stop taking on other people's issues. If there is an issue between two adults, let them work it out. It's not yours to own. If you are going home to visit family and are concerned about others' behavior towards you — set healthy boundaries for yourself and decide how you want to manage things.  Before the event, formulate a plan for emotional support from your partner.  Tell them what you need from them and how they can help.  Remove yourself from uncomfortable situations and take a walk if needed — or simply leave.

2.  Plan on relaxing and reducing stress if you know or can predict what will set you off.

If you know that our flight may be cancelled, have an alternative plan or at least something to do while you are stuck waiting for the next flight.  Listen to music, walk around, read a book, take some time to just breathe and relax.

Food Allergies and Issues Tips:

1.  If you are allergic-meaning you break out in hives, you have difficulty breathing, or you go into anaphylaxis, bring your own "safe" food to eat and share with others.  Have emergency medication if needed and know where the nearest hospital emergency room is.

2.  If you are intollerant of some foods, you can let the host know in advance or bring your own "safe" food.  I suggest the latter because it's just easier.

3.  If the person hosting the party is going to worry that you don't like their food or won't eat their food, let them have their issue.  You don't have to be involved in their drama.  See family drama tips.

For those who really want stuffing and pumpkin pie that are gluten free here are receipes:

Wild Rice Stuffing With Pine Nuts, Dried Cranberries, and Fresh Herbs

Courtesy of Evelyn Tribole, MS, RD

Yields 10 servings

Ingredients

2 cups wild rice

2 cups vegetable or chicken stock

1/2 cup pine nuts

3/4 cup dried cranberries

2 T olive oil, divided

2 large ribs celery, finely chopped

2 large carrots, finely chopped

1 onion, finely chopped

1 T fresh thyme leaves

1 T minced fresh sage

1/2 cup minced parsley

Freshly ground pepper

Directions

Combine rice and stock in a saucepan and add 2 cups of water. Bring to a boil over medium-high heat. Reduce heat to a simmer, partially cover, and cook, stirring occasionally, until rice is tender, about 40 minutes. (Not all of the liquid will be absorbed.)

Meanwhile, place a small, heavy skillet over medium-high heat. When it is hot but not smoking, add pine nuts. Toast until nicely browned, stirring constantly, about 3 to 5 minutes. Transfer them to a plate and set aside to cool.

Add 1 T of olive oil to a skillet over medium heat. Swirl to coat the pan and cook the celery, carrots, and onion until soft and lightly browned, about 5 minutes. Add the thyme, sage, and parsley and cook 1 more minute. Remove from heat.

Heat the oven to 350˚F.

When rice is tender, add cooked vegetable mixture to rice. Add reserved pine nuts and cranberries and stir to combine. Add a few grinds of pepper. Taste and adjust the seasonings.

Use remaining 1 T of oil to grease a 2 1/2-qt oven-to-table casserole dish. Spoon in rice stuffing and cover. Bake until heated through, 20 minutes. (The stuffing can be prepared up to one day in advance. Refrigerate, covered, and bring to room temperature 1 hour before baking. Increase baking time to 40 minutes to ensure it’s heated through.)

Nutrient Analysis per serving (using vegetable stock)

Calories: 218

Fat: 6 g

Cholesterol: 0 mg

Sodium: 177 mg

Carbohydrate: 37 g

Fiber: 6 g

Sugar: 9 g

Protein: 6 g

Pumpkin Pie

Courtesy Ellen Sandbeck

Gluten-Free Pie Crust

1 cup brown sugar, loosely packed 

1/2 cup butter

1 egg

1 tablespoon milk 

1/2 cup oat flour 

1/2 cup coconut flour 

1/2 teaspoon baking soda 

1/2 teaspoon baking powder 

1/2 teaspoon salt

1/8 teaspoon freshly ground nutmeg

1 cup shredded dried coconut

Use a pastry blade or two butter knives to cream the sugar and the butter. Beat the egg and the milk and add them to the sugar and butter, then beat until smooth.

Mix the dry ingredients: flour, baking soda, baking powder, salt and nutmeg in a small bowl, then add them to the wet ingredients and mix until smooth. Add the dried coconut and mix well.

Grease two pie tins with butter. Press the dough into the pie tins as evenly as you can.

Bake the pie shells in a 350-degree oven until very light brown. Take the pie shells out of the oven and pour equal amounts of the pumpkin pie filling into each shell.

Gluten Free Pumpkin Pie Filling

1 3/4 cup cooked pumpkin

1/3 cup brown sugar

1 teaspoon cinnamon

1 teaspoon peeled, grated fresh ginger

1 teaspoon salt

3 eggs, beaten

1 cup milk

1/8 teaspoon freshly grated nutmeg

Mix in the order given. Pour the filling into the two already baked pie shells. Bake the pies at 450 degrees F for 10 minutes, then turn the heat down to 325 degrees and bake until a knife blade slid into the filling comes out clean.