By Joy Lasseter, Ph.D., Nutrionist
It’s the peak of the holiday season and temptations are everywhere! At the office, in the community room, in gifts from loved ones, at restaurants and bakeries. Those holiday treats are low in nutrients and loaded with calories!
If you want to enjoy your favorite desserts, follow a few simple rules. Never eat sweets on an empty stomach. This will kill your appetite for meal times and crowd out needed nutrients. Eat a balanced meal first, then have a small portion of dessert. Your full stomach will lessen the amount of dessert you eat and help modify the surge in your blood sugar level. Eat only one dessert at a meal. And don’t eat desserts at every meal. If I want a dessert, I skip the potatoes, rice, pasta and bread at that meal.
With all these temptations it is easy to get cravings. Eating a balanced meal is the best antidote for sweet cravings. A balanced meal contains protein, vegetable, fruit and healthy fat. Vegetables contain fiber. Skip the bread. Americans eat too many grain products! You can substitute vegetarian protein for meats. Use peas and beans, or soy products. Nuts and seeds should be used as condiments, 2 tablespoons limit!
Exercise more during the holidays to compensate for additional calories. Exercise increases our rate of burning calories and it’s a great stress buster. And who isn’t stressed this time of year?
Healthy Holidays!
Baked Cinnamon Apple Delight
Fold the following ingredients together in casserole dish with lid: 6 cups sliced Rome apples, 1 cup raisins (first plump by soaking in water 15 minutes), 1 cup almonds or walnuts, 1 teaspoon cinnamon, 1/2 teaspoon nutmeg, fresh grated. Add 1/4 cup water, cover and bake at 325 degrees for 20 – 30 minutes. This crustless dessert is great for people with a gluten sensitivity.
Disclaimer – If you have a disease or are on medications, follow your doctor’s recommendation about foods relevant to that particular disease or medication.
Dr. Joy custom designs nutrition programs for individuals and provides professional presentations on health and stress topics to companies, conventions and conferences. The recipes in this column are excerpts from her book, Absolutely Healthy, Fun Fast Foods. For more information, call 360-944-9119 or visit www. joyhealth.com.
