A Taste of Wellness

November 2025 – Volume 3 – Issue 10

In This Issue

• Nourishing News
• Native American Heritage Month: Honoring the First Peoples of our Tribal Communities
• Chia of the Valley California Parfait
• Boost Joy This Thanksgiving
• Thanksgiving Food Safety
• Ask a Dietitian
• From Our Kitchen to Yours
• Did You Know? Gluten-Dree Diet Awareness Month
• Tips From a Health Educator
• This Chef’s Spicy Send-Off
• Contact Us

Nourishing News

Hello November!

It’s time to start holiday preparations for Thanksgiving and beyond! It is easy to stress over the details of hosting or cooking for Thanksgiving, but rather than focusing on negative thoughts, think about some of the things you are grateful for. Thanksgiving is a great opportunity to reconnect with family and friends that you may not see throughout the year.

In this month’s issue, we celebrate Native American Heritage Month and honor the tribal communities of San Bernardino County. We also share tips on boosting joy, Thanksgiving food safety, and getting back on track with healthy habits after the holiday. In addition, we also spotlight Gluten-Free Diet Awareness Month and share a turkey stew recipe to help you use Thanksgiving leftovers.

We hope that the articles, tips, and messages in this issue will nourish your mind, body, and soul to keep you healthy and stress-free as the holidays approach.

Native American Heritage Month: Honoring the First Peoples of Our Tribal Communities

By Sharon Beckwith, MS, RDN, Public Health Registered Dietitian, San Bernardino County Department of Public Health, Nutrition and Wellness Services

Celebrate Native American Heritage Month. Honor the tribal communities of San Bernardino County. The Yuhaaviatam of San Manuel Nation are the People of the Pines. They are known for their Yaamava’ Resort and Casino. The Fort Mojave Indian Tribe are the People by the River. The Twenty-Nine Palms Band of Mission Indians (Chemehuevi branch of Southern Piute) are a Peaceful People. The Morongo Band of Indians are resilient and resourceful. They are known for the Morongo Casino Resort and Spa.

The First People came to San Bernardino County thousands of years ago. They discovered healthy foods from the land: yucca, root vegetables, cactus, acorns, berries, manzanita, seeds, herbs, and more. They hunted for meat and caught fish in the lakes and streams. They developed traditional recipes that continue their culture and belief that food is sacred to uphold life.

“My California Native Plate” was created by the California Indian Museum and Cultural Center, with the help of the Center for Wellness and Nutrition, and CalFresh Healthy Living (CFHL). The CFHL Tribal Resources website includes several California indigenous recipes. More indigenous recipes can be found at the LA Public Library, Native American Foods, the USDA Native American Recipes, and the First Nations’ organization.

Look for opportunities throughout the year to attend a Tribal Pow Wow to get a taste for indigenous culture and cuisine. Pow Wows are held throughout the year, and the public is invited. The Yuhaaviatam (“People of the Pines”) holds its annual San Manuel Pow Wow in September to foster tribal unity and community awareness. Pipa Aha Macav (“The People of the River”) holds its annual Fort Mojave Annual Pow Wow in February, and includes Indigenous Americans from all over the United States. Twenty-Nine Palms Annual Pow Wow Gathering is held in December. The Morongo Thunder & Lightning Pow Wow is held each year at the end of September.

Give thanks to the First People of our land. The First People had the strength to meet challenges and adversity throughout their history. Learn about their heritage. Learn about their efforts to conserve our land. Learn about local tribal communities and their resilient spirit. Let’s honor the First People by celebrating Native American Heritage Month and be sure to view the Chia of the Valley California Parfait on the next page.

Chia of the Valley California Parfait

Nutrition Facts:

Calories Per Serving: 180 – Total Fat: 8g Sodium: 70mg – Total Carbohydrates: 20g – Dietary Fiber: 8g – Sugar: 10g – Protein: 8g

Recipe source:

CalFresh Healthy Living – Tribal Resources

Boost Joy This Thanksgiving

By Donna Panganiban, RDN, Public Health Registered Dietitian, San Bernardino County Department of Public Health, Nutrition and Wellness Services

The holiday season can bring out the best and the worst in us as we juggle the demands of holiday activities and gatherings. Whenever you begin to feel stressed, anxious, or overwhelmed, try these three simple tips to keep your holidays happy and healthy.

3 Simple Ways to Boost Your Joy This Thanksgiving:

Fill your plate with more fruits and vegetables. A study in 2022 showed that people who eat more fruits and vegetables have fewer worries, lower tension, and more joy. Through the hustle and bustle of the holiday season, grab a delicious fruit and vegetable smoothie on the go at your local coffee or smoothie shop. It’s an easy way to fill your body and soul with feel-good nutrients. For more healthy smoothie recipes, visit eatfresh.org.

Take a 5-minute walk. According to the Academy of Nutrition and Dietetics, getting regular physical activity can have stress-busting benefits. Whether in the comfort of your home or at a park, invite your loved ones for a short walk and enjoy the fall season.

Find 3 things you are thankful for. Healthline highlights practicing gratitude to relieve feelings of anxiety or depression. Whenever you need to boost your mood, take a moment to appreciate the people and things that bring you joy.

Thanksgiving Food Safety: Tips for Cooking, Storing, and Reheating Your Holiday Feast

By Esteban Silva-Garcia, Health Education Specialist II, San Bernardino County Department of Public Health, Environmental Health Services

With the holidays coming, food safety becomes an important topic to consider. From thawing turkeys to making tamales and storing leftovers, food safety is everywhere! Nothing is worse than enjoying your favorite traditional holiday meal and later discovering that it does not sit well.

Remember to wash your hands before and after handling any raw meat. This simple practice helps ensure food safety and keeps your kitchen clean from germs.

Here are some more food safety tips to remember when preparing those delicious holiday meals for the family:

Thawing Turkey

Thaw Your Turkey in the Fridge:

• Keep the turkey in its original wrapping and place it in a container before refrigerating.
• Let it thaw for about 24 hours for every 4 to 5 pounds of turkey.
• A thawed turkey can stay in the fridge for 1-2 days.

Cooking Turkey

How to Roast a Turkey:

• Set the oven to at least 325°F.
• Place the completely thawed and prepared turkey in a roasting pan that’s 2 to 2.5 inches deep.
• Use a food thermometer to check the center of the stuffing and the thickest parts of the turkey (the breast, thigh, and wing). Make sure it reaches at least 165°F.

Taking Care of Leftovers

Storing Leftovers:

• Refrigerate leftovers at 40°F or colder within 2 hours of serving to keep them safe.
• Cut large pieces of turkey into smaller pieces so they cool down faster.
• Cooked turkey and turkey dishes can stay in the fridge for 3 to 4 days or frozen for more extended storage.
• Always reheat leftovers to at least 165°F before eating.
• Leftovers should be thrown away after 3-4 days if cooked.

For more information on how to stay food-safe this holiday season, please visit fsis.usda.gov/foodsafety.

Ask a Dietitian

By Luz Quezada, RDN, Public Health Registered Dietitian, San Bernardino County Department of Public Health, Nutrition and Wellness Services

Question: Why do I feel sluggish and sleepy after the Thanksgiving meal?

Suppose you feel sluggish and sleepy after the Thanksgiving meal. In that case, it’s because turkey contains the amino acid tryptophan, which plays a role in making you feel tired. However, drowsiness felt after a Thanksgiving meal is more likely caused by consuming foods high in saturated fats, sugar, and alcoholic beverages.

Celebrations like Thanksgiving are times when it’s easy to overeat. All foods can fit, when eaten in moderation, so enjoy a piece of pumpkin pie, but perhaps skip that second serving. If you do eat more than you should at your Thanksgiving meal, here are four tips to get back on track.

How to Get Back on Track After Thanksgiving:

Drink plenty of water. To stay hydrated, drink water in between meals, before, during, and after exercise, and whenever you feel thirsty. Dehydration can occur after a large Thanksgiving meal with stuffing, casseroles, gravy, and turkey, which are high in sodium.

Do some physical activity. Go for a walk with the family after the Thanksgiving meal, play tag with your kids, or dance to your favorite melody. Going for a 20-minute walk can bring down elevated blood glucose levels that tend to spike after a large meal.

Do some physical activity. Go for a walk with the family after the Thanksgiving meal, play tag with your kids, or dance to your favorite melody. Going for a 20-minute walk can bring down elevated blood glucose levels that tend to spike after a large meal.

Get plenty of sleep. If possible, try to keep a consistent sleep routine by going to bed and waking up at the same time every day. Attempt to get 7 to 8 hours of quality sleep per night.

Visit MyPlate.gov | Celebrations and Gatherings for healthy holiday tips.

From Our Kitchen to Yours

By Luz Quezada, RDN, Public Health Dietitian, San Bernardino County Department of Public Health, Nutrition and Wellness Services

Recipe: Leftover Turkey Stew

Don’t know what to do with all your Thanksgiving leftovers? Try this recipe made from leftover turkey and vegetables to whip up a delicious stew! This is a great way to make use of leftovers and reduce food waste.

Ingredients:

• 1 tablespoon olive oil
• 1 ½ cups yellow onion, chopped
• 4 cups unsalted chicken broth
• 2 cups leftover gravy (see note)
• 4 cups leftover roasted vegetables, cut into bite-sized pieces
• 3 cups cooked turkey, shredded
• 2 tablespoons fresh flat-leaf parsley, washed, dried, and chopped (or 2 teaspoons dried parsley)
• ¼ teaspoon salt
• ¼ teaspoon ground pepper

Note:

If you don’t have leftover gravy, you can make your own by doing the following:

1. In a saucepan over medium-high heat, cook ¼ cup all-purpose flour and ¼ cup unsalted butter, stirring constantly for 1 minute.
2. Gradually whisk in 2 cups unsalted chicken broth and cook, stirring occasionally, until thickened for about 2 minutes. Stir in 2 teaspoons each of chopped fresh sage, chopped fresh thyme (or 1 teaspoon of each if using dried herbs), and ¼ teaspoon each of salt and ground pepper.

Directions:

1. Heat oil in a large, heavy pot over medium-high heat. Add onion; cook, stirring occasionally, until softened and starting to brown, about 6 minutes.
2. Add broth and gravy; let the mixture come to a boil, stirring occasionally.
3. Stir in leftover vegetables and turkey; cook, stirring occasionally, until heated through, 2 to 3 minutes.
4. Stir in parsley, salt, pepper and enjoy!

Nutrition Facts:

Calories Per Serving: 428 – Total Fat: 16g – Sodium: 871mg – Total Carbohydrates: 28g – Dietary Fiber: 5g – Protein: 39g

Did You Know?

November is National Gluten-Free Diet Awareness Month!

Whether you have celiac disease, gluten sensitivity or intolerance, or have simply chosen a gluten-free lifestyle, this month is all about understanding the impact of gluten on our health.

According to the Cleveland Clinic, celiac disease is an autoimmune disease that can cause damage to one’s small intestine as a result of eating gluten, whereas a gluten sensitivity or intolerance is when someone tests negative for celiac disease but continuously reacts badly to gluten.

Why does gluten-free awareness matter?

Celiac Disease:

• According to Beyond Celiac, “Celiac disease affects 3 million Americans and is one of the most common occurring lifelong, genetically-determined diseases.”
• The Celiac Disease Foundation found that approximately 1 in 100 people worldwide are affected by celiac disease. Only about 30% are correctly diagnosed. Gluten can wreak havoc on their intestines and overall well-being.

Non-Celiac Gluten Sensitivity:

• According to Beyond Celiac, 18 million Americans have gluten sensitivity, which has been shown to cause inflammation and discomfort.

Health and Wellness:

• Going gluten-free isn’t just a trend; it’s a way to feel better, improve digestion, and boost energy levels.

How can you participate?

There are plenty of ways you can participate in National Gluten-Free Awareness Month. Educate yourself on gluten sources (wheat, barley, rye) and hidden gluten in processed foods, support individuals who follow gluten-free dietary restrictions, salute restaurants and retailers that offer safe gluten-free options, and spread awareness and debunk myths about gluten. Let’s help others understand the importance of gluten-free living and make November is a month of compassion, education, and delicious gluten-free meals!

For more information, visit beyondceliac.org.

Tips From a Health Educator

By Marilyn Alicea, Health Education Assistant, San Bernardino County Department of Public Health, Nutrition and Wellness Services

Festive Ways to Get Physically Active This Thanksgiving

Thanksgiving is one of the many holidays I enjoy. I am always looking for ways to keep my family and me physically active during this time of year.

Despite the stress of cooking and preparing for the Thanksgiving celebration, I still incorporate physical movement on this day, and you can as well! This is the perfect opportunity to get creative and plan activities everyone can enjoy. Doing so will help keep everyone active and healthy while having fun at this year’s Thanksgiving get-together.

As you gather around the table to celebrate Thanksgiving and enjoy the delicious feast, remember to honor your body with festive physical activity. Whether hosting, traveling, or just enjoying the holiday, these tips will keep you energized and feeling great!

• Sign up for a Turkey Trot run or marathon on Thanksgiving Day. I enjoy an early morning workout or a jog before starting my busy day. It always seems to give me that extra boost of energy and gets me in the holiday mood.
• If the weather is cold, consider trying a virtual workout or an online video.
• Venture out with the family for some outdoor fun. Go on a nature walk or a hike, set up a game of flag football, volleyball, softball, or another game that’s sure to be a hit. You can also play a game of charades or plan out a scavenger hunt.

Any of these ideas will get everyone moving, especially after dinnertime. Remember to have fun, stay active, and enjoy Thanksgiving together!

For more fun ideas, visit southernliving.com/thanksgiving. For more information on participating in a turkey trot, visit San Bernardino Turkey Trot.

This Chef’s Spicy Send-Off

By Leticia S. Allen, MPH, Supervising Health Education Specialist, San Bernardino County Department of Public Health, Nutrition and Wellness Services

After more than 23 years with the San Bernardino County Department of Public Health, Nutrition and Wellness Services (NWS), this self-proclaimed “chef” is officially retiring! Parting ways is never easy, so instead of a goodbye, I’d like to share a little piece of me with you – my Red Tomatillo Salsa Recipe!

Consider this salsa recipe my parting gift as a “thank you” to all of you who have cooked with me and enjoyed my recipes these last 3 ½ years. Enjoy!

Instructions:

1. In a dry skillet over medium heat, place the arbol chilies for about 4 minutes turning them often to avoid burning. Remove them from the skillet and set aside.
2. In the same skillet, add the tomatillos and toast them for about 12 – 15 minutes until all are lightly charred, turning often to get all sides.
3. Transfer the chiles, tomatillos, garlic, salt and water to a blender. Process the ingredients until smooth.

Leti’s Kitchen is officially closed… with gratitude, affection and best wishes. I am off to my next adventure!