Thanksgiving Recipes for a Healthier Holiday

Myth: Seed oils are bad for youThe myth that has been gaining popularity on social media is that seed oil is bad for you. What's commonly said is that oils like canola, rapeseed, soybean, and grapeseed oils increase inflammation. The reason? These oils have a high amount of omega-6 fatty acids. In some animal studies, rodents that were fed diets high in omega-6 fatty acids showed an increase in inflammation1. However, there are no human studies that show this to be true. In fact, when looking at multiple studies, people consuming these plant-based oils had LESS inflammation and lower bad cholesterol, than those that ate more butter or lard. Let us dive a little deeper into this topic.Understanding Seed Oil BenefitsAre you familiar with omega-3 fatty acids? This is the beneficial polyunsaturated fat found in fish but also found in flax seeds and walnuts. These fatty acids have been shown to be heart healthy, help prevent inflammation, and lower triglycerides, which is a type of fat found in our blood. Omega-6 fatty acids is another type of polyunsaturated fat which is found in safflower oil, sunflower oil, sunflower seeds, walnuts, corn oil, soybean oil, and pumpkin seeds. The fear of these omega-6 fatty acids is that the most prominent one, linoleic acid, changes into another fatty acid, arachidonic acid (ADA), which could increase inflammation. However, science does not support this. Linoleic acid does a poor job in converting to this ADA. There are multiple studies that look at increasing and decreasing amounts of linoleic acid in diets having little to no impact on the total amount of ADA in our blood. On top of that, ADA has both inflammatory AND anti-inflammatory properties, making this argument a very weak one.Studies show that both omega-3 and omega-6 fatty acids are beneficial to our heart and health. Many studies show that as consumption of omega-6s goes up, the risk of heart disease goes down. When replacing saturated fat with omega-6 fatty acids, the risk of heart disease dropped by 24%1. We know that omega-3 fatty acids are good for us, but most Americans do not eat enough omega-3s to achieve all the cardio-protective benefit. Most of us consume well over the recommendation for omega-6s. Seed oils are used often in highly processed foods like baked goods, chips, salad dressings, mayonnaise and candy. Instead of focusing on removing seed oils from your diet, try to increase your intake of omega-3s and limit the chips, baked goods and candy. Focus on increasing the intake of baked or grilled fish to 1-2 times per week and adding walnuts and flaxseeds into your diet.The truth of the mythWhen oils are heated to high temperatures for a long period of time, as is the case of deep-frying food, the oils break down and convert to trans fats. These fats DO become inflammatory. They also increase our risk for heart disease by increasing the bad cholesterol. When we use seed oils for cooking like roasting, sauteing or even pan frying, the oil is not reaching the same hot temperature that convert the oils to trans fats. If you are deep-frying at home, it is important to discard the oil after use, and not reuse that oil.TakeawaysThere is no need to fear seed oils. They are an inexpensive, easily available, heart-protecting unsaturated fat. There are no good studies supporting the claims that they are bad for us. More important than reducing our intake of omega 6s is the need to increase omega 3s and decrease our intake of saturated fats and fried foods.

Nutrient-Rich And Low In CaloriesOne of the best things about blueberries is that they are low in calories but high in nutrients. A one-cup serving of blueberries (about 148 grams) contains:Calories: 84Fiber: 3.6 gramsVitamin C: 24% of the Recommended Daily Allowance (RDA)Vitamin K: 36% of the RDAManganese: 25% of the RDAAdditionally, blueberries contain small amounts of various other nutrients, including vitamin E, vitamin B6, and copper adding to their health benefits.Antioxidant PowerhouseBlueberries are among the highest in antioxidant capacity of all fruits and vegetables. These antioxidants come from a group of plant compounds called flavonoids, particularly one called anthocyanin, which gives blueberries their blue color. Antioxidants help protect your body from damage by free radicals, unstable molecules that can harm your cells and contribute to aging and diseases like cancer.Boosting Brain HealthEating blueberries may benefit your brain and help maintain cognitive function. Several studies have shown that the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence. These antioxidants directly interact with aging neurons, leading to improvements in cell signaling. Some research even suggests that blueberries can delay brain aging and improve memory.Heart Health BenefitsHeart disease is the leading cause of death worldwide, but blueberries can be a hearts best friend. The anthocyanins that give blueberries their vibrant deep hue have been shown to reduce oxidative stress and inflammation, two key factors in the development of heart disease. Regular consumption of blueberries has been linked to lower levels of oxidized LDL (bad cholesterol), a major risk factor for heart disease. Moreover, blueberries can help reduce blood pressure, another critical factor in maintaining heart health.Blood Sugar RegulationFor those concerned about blood sugar levels, blueberries offer great news. Despite containing sugar and offering a sweet flavor treat, blueberries have a low glycemic index and do not cause major spikes in blood sugar levels. The fiber in blueberries also helps slow down the absorption of sugar into the bloodstream, making them a good choice for people with diabetes or those aiming to prevent the disease.Anti-Inflammatory PropertiesChronic inflammation contributes to many diseases, including heart disease, cancer, and autoimmune conditions. Blueberries have powerful anti-inflammatory properties due to their high levels of antioxidants. Regular consumption of blueberries can help reduce markers of inflammation, leading to better overall health and reduced risk of chronic diseases.Promoting Healthy DigestionFiber is crucial for a healthy digestive system, and blueberries provide a good amount of it. The fiber content in blueberries helps prevent constipation and maintains regularity for a healthy digestive tract. Moreover, the antioxidants in blueberries can help support the growth of beneficial gut bacteria, promoting a balanced gut microbiome.Skin Health And Anti-AgingBlueberries can also work wonders for your skin. The vitamins and antioxidants in blueberries can help combat the signs of aging by neutralizing free radicals, which are one of the main causes of skin aging. Vitamin C, in particular, plays a crucial role in collagen synthesis, which helps maintain skin elasticity and prevent wrinkles.Savor The Superpowers Of Blueberries For Better HealthIncorporating blueberries into your diet is a simple yet effective way to enhance your overall health. Whether you enjoy them fresh, frozen, in smoothies, or as a topping for yogurt and salads, blueberries offer a myriad of health benefits that can help protect your heart, boost your brain, regulate your blood sugar, and much more. So next time youre looking for a healthy snack, reach for a handful of blueberries and enjoy the delicious taste of this incredible superfruit!

At Grand Living, the culinary experience is more than just a meal; its a celebration of flavors, creativity, and passion. Our IN GRAND TASTE program stands as a testament to culinary excellence, offering a dining experience that rivals the finest 5-star restaurants, setting us apart from other senior living communities. Under the visionary leadership of Chef Michael Bokosky, Grand Living has become a sanctuary for the culinary arts, where talented chefs create masterpieces that inspire, delight, and satisfy each resident.Chef Michael Bokosky, with over 25 years of experience, leads the talented culinary team at Grand Living.The Maestro: Chef Michael BokoskyChef Michael Bokosky, the National Director of Culinary Operations at Grand Living, brings over 25 years of unparalleled experience to the table. His journey began in Baltimore, MD, where he attended culinary school at age 20. His career, spanning fine dining, hotels, and senior living communities, has been marked by a relentless pursuit of culinary excellence.I really like the idea of nature being the star in ingredients and its a chefs responsibility not to mess them up. I also like grilling and smoking because they are such primal forms of culinary, says Chef Michael. His philosophy is evident in every dish served at Grand Living, where fresh herbs, locally sourced ingredients, and creative menus make every meal a unique experience.Each executive chef brings his/her creativity and passion to deliver delectable meals daily.A Symphony of TalentsEach executive chef at Grand Living brings his/her unique flair and dedication to the culinary program. Their daily responsibilities and perspectives offer a glimpse into the heart of what makes dining at Grand Living so exceptional. Each chefs unwavering dedication to excellence guarantees a fulfilling dining experience for every resident and guest, including those with special dietary needs. Here are some of our talented executive chefs.Chef Austina of Grand Living at Bridgewater treasures the relationships shes cultivated with the entire community, considering them the most rewarding part of her job.Chef Austina Smith at Grand Living at BridgewaterChef Austinas culinary journey began after graduating from Kirkwood College, where she quickly rose through the ranks at the Crown Plaza in Cedar Rapids from a prep cook to a chef. Her career then took her to Aramark at Rockwell Collins and later to Bon Appetit at Cornell College in Mt. Vernon. In 2018, she brought her extensive experience and passion for cooking to Grand Living at Bridgewater as the Executive Chef.Chef Austina starts her day by greeting her staff and ensuring everyone is comfortable with their roles. Her duties range from administrative tasks to being on the line, prepping menus, and checking inventory. The relationships we can build with the residents, their families, and fellow staff throughout our time at Grand Living is the best part of the job. It is a gift, says Chef Austina. Her ability to tailor the culinary experience to the needs of the residents, combined with her deep sense of community, makes her an invaluable part of the team.Chef Ricks dedication to quality and presentation makes every meal a delightful experience for the residents, solidifying his essential role in the Grand Living community.Chef Rick Wells at GeorgetownWith over twenty years in senior living and healthcare, Chef Rick has cultivated a diverse and impactful career. His path to success included roles such as District Manager for Dining in Healthcare, managing 19 properties, and Senior Food and Beverage Director in high-end senior living, where he served as a national trainer for executive chefs. His extensive experience includes managing large, complex operations in Oklahoma City, and serving as the executive and regional chefs for senior living and hospitals across the Northeastern US. Additionally, Chef Rick has honed his skills at two popular French fine dining restaurants and the Saratoga Racecourse.At Grand Living at Georgetown, Chef Rick begins his day by greeting residents, staff and preparing for the days services. His tasks include menu development, food ordering, and overseeing dinner service. The best part of the job is that the companys foundation, vision, and principles are all in line with my values, says Chef Rick. His commitment to quality and presentation ensures that every meal is a delightful experience for the residents, making him an integral part of the Grand Living community.Chef Tim shares, It is a privilege to cook, craft, and create menus for the residents and guests.Chef Tim Pheasant at Grand Living at Lakewood RanchChef Tim graduated from Johnson & Wales University in Charleston, South Carolina. He spent 14 years in the hotel business, working for two different 4-star hotels before transitioning to senior care. After 17 years at a local Continuing Care Retirement Community (CCRC), he joined Grand Living, bringing his experience and talent to creating exceptional dining experiences.At Grand Living at Lakewood Ranch, no two days are the same for Chef Tim. His responsibilities range from menu planning and placing orders to prepping for the line. The best part of my job is the residents. It is a privilege to cook, craft, and create menus for them, he shares. Chef Tims creativity shines during holidays and special events, where he delights residents with ice carvings, seafood feasts, and elaborate themed dinners.Chef Scotts unwavering dedication to training and excellence makes him a cornerstone of the Grand Living at Tamaya culinary team.Chef Scott Bennett at Grand Living at TamayaChef Scott, a Michigan native, has built an impressive culinary career after attending Michigan State University and graduating with honors from The Culinary Institute of America in Hyde Park, New York. His expertise has been honed at exclusive resorts, hotels, and private clubs across the U.S. Beyond his culinary ventures, he has contributed to the field as a Culinary Instructor and Program Director at First Coast Technical College in St. Augustine. He works closely with The American Culinary Federation as an Approved Certification Evaluator and an Accreditation Site Evaluator for secondary and post-secondary culinary programs in the U.S. He has also competed in and coached teams to win numerous culinary competitions.For Chef Scott, a typical day at Grand Living at Tamaya begins at 4:30 am, with him arriving by 5:30 am to start his work. Chef Scott has experience in all stations and meal periods, emphasizing the importance of training both new and senior staff. In between monitoring food production and presentation, my daily duties include menu development, purchasing, monitoring spend-down budget, always cleaning, general kitchen maintenance and organization, shares Chef Scott. Working with all our culinary staff with the direction of pleasing our residents in all aspects of hospitality, and supporting our staff to go above and beyond are the best parts of what I do. Chef Scotts dedication to training and excellence, combined with his versatility in the kitchen, makes him a cornerstone of the culinary team at Tamaya.At Grand Living, we ensure every resident experiences the pinnacle of remarkable dining with three distinct dining venues to choose from in each community.Dining Venues: A Variety of ExperiencesAside from our exemplary culinary team, each Grand Living senior living community boasts three unique dining venues: casual, bistro, and formal dining. This variety enhances the dining experience, offering residents the choice of a relaxed meal, a vibrant bistro atmosphere, or an elegant formal dining experience. These venues are designed to cater to diverse tastes and preferences, ensuring that every meal is a memorable one. We even have a private dining room for those special moments and occasions a resident can celebrate with friends and family.Experience a culinary journey like no other at Grand Living.IN GRAND TASTE: A Culinary Journey Like No OtherGrand Livings IN GRAND TASTE program is more than a dining service; its a culinary journey led by passionate chefs dedicated to excellence. Under Chef Michael Bokoskys expert guidance, the chefs create a dining experience that is as varied and delightful as the residents they serve. With every meal, Grand Living reaffirms its commitment to providing FIRST CLASS HAPPINESS that resonates with love and creativity.You can find out more about these creative masterpieces, our luxury amenities, and the sophisticated lifestyle at Grand Living by signing up for an exclusive tour of any of our communities.