The Ten Days of Thanksgiving/Christmas/Hanukkah/ and All Holidays!

The “elves of Miracle-Ville.com” post these short but sweet responses to the “food fairies” who , for whatever reason, make it their business to tempt, goad, or push you into going off- plan at holiday dinner, parties, or get togethers. Choose the one or ones that you are most comfortable with and stay on track during the holiday season!

“Sung to the tune of Twelve Days of Christmas”

On the 1st day of the Holidays, Aunt Esther said to me……

“It’s insert holiday, it only comes once a year…live a little!”

–That’s true, Aunt Esther, but I try to eat right so I’m healthy to celebrate many more insert holiday name !

This works because it puts the focus on your making food choices for your health…not “merely” to look good. When the food fairy hears that you are being health conscious, he/she is likely to move on to someone else.

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On the second day of the Holidays, cousin Lola said to me…..

“Come on insert your name…one bite won’t kill you!”

— “I find that when it comes to something so yummy, one bite leads me to another and another” It’s like Lay’s chips….no one can stop at one!”

This works because it shifts the focus the food fairy nudging you to a little humor…and she gets the point, as you smile back at her….that you aren’t going there this year.

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On the third day of the Holidays, Grandma said to me…..

“Eat , <strong>insert your name, you need to put some meat on your bones!”

–“Oh Grandma, does it really look like I’m going to waste away?”…said with a big big smile

This works because although Grandma gave you a little dig (you know honey, you don’t look as great as you know you look now that you’ve lost weight)…..your response turns the focus back on her failing “eye sight”…smiling….perhaps she’s not seeing you so clearly!!!!

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On the 4th day of the Holidays, my best friend Karen said to me…….

“Have some more lasagna, insert your name here, I made it just for you” ..said as she places another helping on your plate.”

–“Oh, insert former best friend’s name here, I’m soooo stuffed!!! (Then skillfully move the food around on your plate so it looks like you’ve had a bite or two). If she comments again prodding you to overeat just follow up with…I’m filled to the top!”

Although your friend most likely put the extra helping on your plate with love…..you didn’t put it there. Don’t feel guilty about not finishing it. Moving it around makes it look like you had a bit or leaving it “as is” works, too, because you stated you were filled to the top already and couldn’t possibly eat it without exploding.

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On the 5th day of the Holidays, my husband or wife says to me……

“Looks like you’re obsessing with dieting again…give it a rest for the holidays!”

–“Oh honey, I’m not obsessed….I’m just very aware of what I eat…I eat to feel good, you know that!” big big smile here as you look into his/her eyes with feeling

Using the words obsessed, crazy, or over-the-top to preface your eating choices is down-right mean. Sometimes you have to stop a bully in his/her tracks by turning the tables right back…confirm that you are aware of what you eat and you choose to make healthy choices…he/she “knows that!” already.

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On the 6th day of the holidays, neighbor Ken said to me……..

“Try the insert specialty’s name, it’s my specialty.”

–“I will try it in a little bit….I’m sure it’s great.”

If your neighbor later asks…did you love the mousse?….you can always feign forgetfulness but promise you might try it next time.

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On the 7th day of the Holidays, my boss said to me……

“ You have to try the insert super high carb food choice here, it’s my favorite”….co-workers nodding heads in agreement

–“I would really love to try your dish…but I can’t eat (or I don’t like) insert an ingredient (said while shrugging shoulders and looking disappointed that you simply can’t)

No one can take offense to the fact that you can’t eat something….no further explanation is needed.
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On the 8th day of the Holidays, my coworker said to me…..

“Have another drink!”

–“I have to drive….no thanks”.

If you are not driving home….you can use the excuse that you have something to do very early in the morning, or your kids do…..

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On the 9th day of the Holidays, my mother said to me….

“Another diet Insert your name here? None of your MANY diets have worked for you. Enjoy the holidays for once, sweetie!”

—“I’m not “on a diet” this year, Mom. (Smile while saying). I’ve finally found the root of my health and weight issues and I will be caring for myself the right way from now on. I feel great! Cheers”

You know that mom has been “dieting forever” and still struggles with her weight, health, energy, and more. Seems like she has to “jab” you about your history of dieting; maybe it makes her feel better to have someone else in her boat. You know you will share your knowledge if she every asks.

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On the 10th day of the Holidays, my niece said to me….

“You look amazing, Aunt ________! You look younger, thinner, are so energetic, and seem happy and calm this insert holiday name. What are you doing differently?” “I’ve been feel pretty crappy this past year and my weight, lack of energy, mood swings, and cravings are driving me bonkers.”

— I have learned so much about my body and what I need to do to normalize my metabolism. It’s not hard to do. If you are interested in learning more, give me a call after insert holiday name. Let’s raise a glass to a very healthy, Happy New Year!

Your college-age niece doesn’t yet know that she has uncontrolled Met B. You know that Met B is part genetic. You are inwardly thrilled that she opened the door so you can help her out after the holidays by sharing your information. You feel thrilled about the New Year!.
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And a partridge in a pear tree!

Happy Holidays from Diane Kress and Miracle-Ville.com.

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Ho Ho Ho! Peppermint Cheesecake is NEUTRAL on The Metabolism Miracle program

Peppermint Cheesecake is Neutral on The Metabolism Miracle program!

Crust:
1 ¼ c almond flour
3TBS melted butter
1tsp vanilla

Combine, pat into 9″ pan. Bake @350° for 10-15mins until lightly browned.
Cool, then put in fridge /freezer to cool further.

Cheesecake:
3- 8oz pkgs of cream cheese, softened
1 cup Splenda
1tsp vanilla extract
2 tsp peppermint extract (adjust to taste)
Red food coloring
Beat cream cheese until smooth. Add Splenda & extracts. Add enough red food coloring until it’s a nice pink. Pour into cooled crust, smooth top & refrigerate until firm. 2-3 hrs.

Topping:
1 c sour cream
1/4 c Splenda

Mix, and spread on top of firmed cheesecake. I added some green food color to this.

WOW! Cut into thin slices!

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Aged Cheddar and Beer Fondue. “Neutral” on The Metabolism Miracle program…even if you are dipping neutral bagel bites, soft pretzels, cubed bread!

Original Recipe modified for The Metabolism Miracle program. Original recipe by darksideofthespoon

Author Notes: Fondue is my family’s New Years Eve tradition, and there’s nothing that brings people together quite like cheese and beer! Everyone devours this recipe, even the non-beer-lovers. —darksideofthespoon

Food52 Review
WHAT: A fondue that’s ready to party.
TIP: Sauté your shallots and garlic, add Worcestershire sauce and beer, then slowly add in your cheese and spices until it becomes smooth, melty, and bubbling. Dip everything in it.
WHY WE LOVE IT: We love how the beer and spices cut through the cheese’s richness, making this fondue wonderfully easy to eat. Sautéing your garlic and shallots before adding the other ingredients gives this a savoriness that many fondues lack — and tossing the cheese in cornstarch keeps it all lump-free. —The Editors

Serves 6

Aged Cheddar and Pilsner Fondue

INGREDIENTS
1 pound aged cheddar cheese, shredded (the more aged the cheese, the better!)
1 level tablespoon cornstarch
Big pinch chili powder
Big pinch paprika
Big pinch cayenne
1 1/2 teaspoons mustard powder
2 tablespoons butter
2 cloves of garlic, peeled and minced
1 medium shallot, minced (or a small onion)
1 cup light beer
2 teaspoons Worcestershire sauce (or to taste)
Kosher salt and fresh ground pepper, to taste

INSTRUCTIONS
-Toss shredded cheddar in cornstarch, chili powder, paprika, cayenne, and mustard powder set aside.
-Heat butter in frying pan, then sauté garlic and shallots for 5 minutes. Be careful they do not brown or burn.
-Add Worcestershire sauce and light beer, then slowly add in your cheese, Kosher salt, and fresh ground pepper, a little at a time, until it becomes smooth, melty, and bubbling.

Pour mixture into your chosen fondue pot and light according to your manufacturer’s instructions.

Dipping Suggestions

sausage links
Great Low Carb Bread Company low carb bread, bagels, or soft pretzels;follow heating instructions and cut into cubes. http://www.greatlowcarb.com.
mushrooms
asparagus
broccoli
baked ham
cauliflower
red, green, yellow bell peppers.

Bake or grill your sausage until cooked through, then slice into rounds.
Cut your broccoli, cauliflower and other neutral veggies into large pieces. Leave your asparagus whole, or cut in half. Drizzle them with a small amount of oil and rub them with salt and pepper. Roast these at 375°F until cooked through but not too soft.
Toast your low carb bread cubes, or leave as is. Bake or toast Great Low Carb bagels or soft vegetables and cut in cubes.

Serve all of the above warm on a platter with fondue forks.

This recipe is a Wildcard Contest Winner!

*I love the Great Low Carb Bread Company’s bread and bread products. Why? Top quality ingredients AND most are NEUTRAL on The Metabolism Miracle. Check out The Great Low Carb Bread Company at http://www.greatlowcarb.com.

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Replace your “Elf on the Shelf” with a “Bee on the Shelf!” Say what?

bee
elf on the shelf

The Holiday Season is such a busy time of the year; with time spent planning and attending parties, gift buying, house cleaning, baking, wrapping, sending cards, traveling, visiting, and on and on.

It’s very easy to put your healthy eating and exercise program on the back shelf thinking….”I’ll pick it back up after the holidays” or “I’ll start my diet and exercise program for New Years.”

I’d like to suggest something that is a little “different.” Use a “bee” to remind you of your commitment to The Metabolism Miracle program.

The “bee in the picture” belongs to me! He is a representative of “The Metabolism Miracle” program.

During the holidays, many families have fun with the holiday game “Elf on the Shelf”. They purchase the family elf, give it a name, and when the children go to sleep, the elf finds itself in a different spot. You can Google “elf on the shelf” to see how creative some people can be when hiding the elf.

The purpose of the elf is for the children to find the elf in the morning. They can’t touch or move the elf….it remains in position all day….”watching” the behavior of the household’s children. He/she is hidden from December 1-December 24. On Christmas Eve he/she returns to the North Pole to report to Santa the overall behavior of the house’s children. The elf helps remind children to be on their best behavior the month before Christmas.

Last year, my husband and I got our own elf and named him Joey. We took turns hiding him and had a great time. We exchange pictures of our elves in different locations with our grandchildren. It’s a nice pre-Christmas tradition.

Now what’s with the “Bee on the Shelf?” I propose that anyone living The Metabolism Miraclelifestyle put a “bee” in a prominent place in their home to remind you of your commitment to your lifestyle program. Move your bee from place to place….refrigerator, on top of the microwave, in your sneakers to remind you to exercise, in the room you watch TV, at work on your desk, by the mirror where you get dressed, etc. Choose a place where you have the greatest tendency to mindlessly eat, snack, or binge or near the things you need to exercise or where you check yourself out.

Why am I suggesting a “Bee?”. Well, in The Metabolism Miracle books, I refer to over-production of the fat gain hormone, insulin, as Metabolism “B” or Met “B”. Members of The Metabolism Miracle support site: http://www.Miracle-Ville.com have lovingly named Met B’s “BEES”and the BEE is our symbol. If you are interested in learning more about Metabolism B and to see if you might be a “B”….see the checklist on http://www.themetabolismmiracle.com.

By Diane Kress, RD CDE:

The Metabolism Miracle, Revised Edition: https://www.amazon.com/Metabolism-Miracle-Revised-Control-Permanently/dp/0738218901/ref=sr_1_1?ie=UTF8&qid=1480902901&sr=8-1&keywords=diane+kress

The Metabolism Miracle Cookbook: http://www.amazon.com/The-Metabolism-Miracle-Cookbook-Delicious/dp/&#8230;

The Diabetes Miracle: http://www.amazon.com/The-Diabetes-Miracle-Prevent-Permanently/dp/0&#8230;

The Interactive Support Group for Followers of The Metabolism Miracle and The Diabetes Miracle: http://www.Miracle-Ville.com

The Metabolism Miracle Holiday Book: https://www.amazon.com/Metabolism-Miracle-Holiday-Book-Appetizers-ebook/dp/B01MXEBS3Y/ref=sr_1_3?ie=UTF8&qid=1480903025&sr=8-3&keywords=diane+kress

JOIN MIRACLE-VILLE.COM (ANNUAL SUBSCRIPTION) IN THE MONTH OF JANUARY AND RECEIVE A 20% DISCOUNT BACK TO YOUR ACCOUNT. THAT’S 18.00 BACK!

Posted in Diane Kress, excess insulin, low carb, Met B, Metabolic syndrome, Metabolism B, Miracle-Ville.com, monitoring blood glucose, pre diabetes, prediabetes, The Diabetes Miracle, The Metabolism Miracle, type 1.5 diabetes, type 2 diabetes | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

Ketogenic Diet. Is it Magic? Does it have to be SO restrictive? Will ketone supplements enhance fat burning?

Seems like the “Paleo” diet was last year’s news and the focus is now on the Ketogenic Diet!

I need to mention that the ketogenic diet was used at least 35 years ago when I taught it to the parents of pediatric patients who had seizure disorder. Back in the day, ketogenic diets counted every gram of carb in every type of food. Don’t forget, at that time, there were no Nutrition Facts labels, no glycemic index of foods, and no reliable “at home” blood glucose testing. We honestly didn’t know the grams of carbohydrate the body could ingest and still remain in a fat -burn zone. Thanks to food science, the glycemic index, and technological improvements in blood glucose monitors, we now know what foods can be consumed in the right amount and NOT bump up blood glucose and insulin release! There is a certain amount of certain carbohydrate foods that sneak “under the wire” and don’t trigger significant blood sugar rise and insulin release. A very precise and exacting very low carb ketogenic diet may be needed for children with seizure disorder, but is NOT required for anyone trying to use a low carb diet for fat burning, weight loss, and improved health! The low carb diet DOES NOT NEED TO BE PURE KETOGENIC for adults trying to lose fat and keep it off!

When carbohydrate intake is reduced to almost nothing….25 grams of carb or less…..the body begins to run on fat. When going ketogenic, less than 100 calories of your daily intake come from carbohydrate foods. Carbs are not toxic foods; but, for over 60% of the US population, carb grams are not metabolized properly and lead to insulin imbalance, insulin resistance, overweight/obesity, hypertension, hyperlipidemia, hypertriglyceridemia, and decreased levels of Vitamin D.

For the over 60% of US adults struggling with overweight, obesity, and weight related medical disorders, it is sensible to follow a 25 gram maximum low carb diet/day. But these carb grams need to be “use or lose” at 3 meals and bedtime. If you take over 5 grams net carb at a clip, from blatant carb foods, the over-release of insulin will happen!

Also restricted on the ketogenic diet is protein. Many people don’t realize that 60% of ingested protein does convert to glucose. It might not cause a spike in blood glucose, but it does contribute to blood glucose. If inadequate protein is consumed, the body lacks the amino acids it needs to rebuild and replace muscle. You might find yourself losing a lot of “weight”…but a good amount of your weight loss is the loss of muscle.

The ideal diet would be one that allows fat burning, burns fat from the body, blood, between the organs, and in the liver, and maintains muscle tissue. This is the basis of the Metabolism Miracle. It has 3 distinct Steps; and every Step works! Many people following the Atkins diet never move out of Induction because when they try to advance, they regain everything they lost. Think of The Metabolism Miracle as a State of the Science Atkins/Ketogenic protocol that eventually enables you to consume a truly “balanced dietary intake” while maintaining your weight loss and improved health! The Metabolism Miracle is the best of the best. No deprivation after 8 weeks on Step 1; and Step 1 seems liberal compared to the very rigid ketogenic diet. If you prefer Step 1, you can live there because you are allowed liberal neutral veggies, lean protein, and healthy fat. You also have the option of having a 5 gram Counter Carb at breakfast, lunch, dinner, and bedtime! Best of all, at the start of every 8 weeks, when you plot your weight loss and inches lost….you will see your success because you will be within your “Expected weight and inch loss target.” On The Metabolism Miracle, you lose the same number of pounds as inches! A 20 pound weight loss equals a 20 inch body measurement loss on the Metabolism Miracle. Because the program only restricts the carbohydrates that need to be restricted, you will have abounding energy, clear thought, improved memory and focus, younger looking skin and hair, no cravings, and so much more. For weight loss and improved health….THERE IS NO NEED FOR INCREDIBLY TIGHT CARBOHYDRATE RESTRICTION AND YOU WILL GET PROVEN RESULTS!

On the Metabolism Miracle, you will restrict blatant carb grams, eat freely of neutral veggies, protein, fat. You will know in advance the pounds and inches you will lose every 8 weeks. You don’t have to be restricted on “everything”…just the things that make a difference in your weight and health.

Because Steps 1 and 2 of The Metabolism Miracle are fat burning steps, you need to drink over 64 ounces water or decaf fluid/day, every day. You also need to increase your physical activity by a minimum of 30 minutes over and above your typical daily activity.

SHOULD I TAKE KETONE SUPPLEMENTS (EXOGENOUS KETONES) TO SPEED FAT BURNING?

Ketones are the breakdown products of the body’s fat stores. Eating high fat foods, in and of itself, does not cause ketosis. The elimination of carb and a controlled amount of protein causes ketosis and continuing to limit these foods on a daily basis keeps you in a state of ketosis. Some people are of the opinion that if they ingest ketones (ketone supplements or exogenous ketones)….they will increase their rate of fat burning. This is not true. Ingesting ketones is simply putting more breakdown products of “fat” in the bloodstream. These ingested supplements are not “increased ketones born from limiting carb and protein intake that will decrease appetite, make you feel mentally clearer….these are just extra end products of fat breakdown”. The fat breakdown products are not from your body burning fat, they are coming into the body from an exogenous source. They do not increase fat burn, and they make more work for the kidneys. Always drink lots of water/decaf fluids to flush ketones from the body as they leave the body in the urine. If you become dehydrated and have high ketone levels, you will find yourself with decreased mental function and overly stressed kidneys.

The ketogenic diet is an expedient way to burn fat, but most people cannot live life on a diet based primarily on fat. It is also not necessary to live in high ketosis to burn fat! On a pure ketogenic diet, you are avoiding so many foods that provide variety, satisfaction, fiber, antioxidants, vitamins, minerals. In my years of research, I have found the amount and spacing of carbohydrate grams that allow you to have a minimal amount of carb grams on Step 1 and still burn fat in a very effective way. Remember, with 5 gram Counter Carbs, we are maxing at 20 grams Countable Carbs. (The prime area for “ketosis” using countable carbs….note that you don’t have to count ever miniscule gram of carbohydrate. Step 1 is MM’s version of a ketogenic diet!…no ketostix needed.

After Step 1 on The Metabolism Miracle, you can move to Step 2; also a fat burning mode. On the heels of a successful Step 1, you can move to Step 2 and continue to burn fat. 11-20 grams net carb from low glycemic sources at the right time, in the right amount….fuels the body and enables continued fat burning. No strain on the kidneys…but it is recommended that you continue to increase water/decaf.

When my patients have elevated glucose, blood pressure, blood lipids, fasting insulin levels, overweight/obesity, and low Vitamin D….I always recommend The Metabolism Miracle. So much more healthy….such amazing long term results! And NO KETONE SUPPLEMENTS!

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A REALISTIC and REALLY FANTASTIC HOLIDAY PLAN: Enjoy Your Holidays, Maintain Your Weight, Begin THE METABOLISM MIRACLE on January 1 or 2, 2018.

SET ONE LIFE-CHANGING GOAL TODAY!

On January 1 or 2, join the METABOLISM MIRACLE START UP/RESTART at WWW.MIRACLE-VILLE.COM

1. Read a little about The Metabolism Miracle program by Diane Kress at http://www.themetabolismmiracle.com.

2. Get a copy of the books: The Metabolism Miracle, Revised Edition and….for over 175 recipes; The Metabolism Miracle Cookbook.
https://www.amazon.com/Metabolism-Miracle-Revised-Control-Permanently/dp/0738218901/ref=sr_1_1?ie=UTF8&qid=1511736184&sr=8-1&keywords=metabolism+miracle+by+diane+kress
https://www.amazon.com/Metabolism-Miracle-Cookbook-Delicious-Healthy/dp/0738214256/ref=pd_bxgy_14_img_2?_encoding=UTF8&psc=1&refRID=NYHD4F1Z6YARG1TY9DY9

If you are one of the millions of people, over 60% of adults who can no longer lose weight on their tried and true “diet programs”, The Metabolism Miracle WILL work for you.

If you have:
Symptoms like: fatigue, food cravings/binge-ing on carbohydrates, crashing after a meal, melancholy or mild depression, inability to focus or concentrate, no motivation, “carb coma”, caffeine no longer gives a boost of energy, you are now more sensitive to alcohol, increasing sensitivity to light, having difficulty with night driving, acne breakouts, hair loss PLUS……

Physical conditions like: overweight/obesity, roll of fat around the middle with belly fat, back fat, “love handles”, high cholesterol, LDL cholesterol, triglycerides, higher than normal blood glucose, PCOS, pre-diabetes, type 2 diabetes, gestational diabetes, elevated liver enzymes, low Vitamin D, thyroid issues, breast cancer, prostate cancer, skin cancer, colon cancer PLUS…..

Inability to lose weight and keep it off!
You truly NEED The Metabolism Miracle.

What do I need to get ready to begin the program on January 1 or 2, 2018?

1. A copy of The Metabolism Miracle, Revised Edition or
2. The Metabolism Miracle Cookbook (includes the program AND over 150 recipes! The MM Cookbook is two books in one)

3. A subscription to http://www.Miracle-Ville.com. Join for either 10.00 per month (stay as long as you want, leave when you want) or 89.99 per year. If you decide on the annual plan in the month of January 2018, you will receive a 20% discount off the regular price of 89.99. Join for 89.99/year and you will get a credit to your account for 18.00!!!

4.That’s it!

Most of us have no trouble with SETTING THE GOAL.

Here are some other strategies!

DO have a plan. DON’T wait for “someday” to roll around. Purchase either the Metabolism Miracle Cookbook (contains the program and over 150 recipes) or The Metabolism Miracle, Revised Edition. Join http://www.miracle-ville.com (annual plan) and receive 20% off membership.

Start small. DON’T focus on too many things at once. Read the book (The basic program takes only 100 pages in the Metabolism Miracle Cookbook!)

DO write it down and set a deadline. The Big 2018 Start-up/Restart on http://www.miracle-ville.com begins January 1 or 2, 2018.
When you join http://www.miracle-ville.com, you can sign a 2018 Commitment Contract and commit to yourself that you will live the program FOR YOU and no one else.

DO track your progress. Every 8 weeks on The Metabolism Miracle program, we reweigh and remeasure
There is no weighing every day or every week; we all reweigh AND remeasure every 8 weeks! I also recommend taking a picture against a plain wall in fitted clothes every 8 weeks.

USE http://www.Miracle-Ville.com for answers to all of your questions, to private message Diane Kress, for hundreds of recipes, to learn the products that match the program and those that can trip it up (like Dreamfield’s™ Pasta or select Atkin’s™ products, for accurate information, and for the very best, and very personal, sincere support.

If you really want 2018 to be the year you lose the pounds and inches and KEEP them OFF, regain your health, look and feel significantly younger, and get your groove back once and for all: Join us for Miracle-Ville’s Big 2018 Start-up/Restart! We’ll be waiting for you!


The Metabolism Miracle Holiday Book. Holiday recipes that fit seamlessly into the Metabolism Miracle program! https://www.amazon.com/Metabolism-Miracle-Holiday-Book-Appetizers-ebook/dp/B01MXEBS3Y/ref=sr_1_1?ie=UTF8&qid=1511736883&sr=8-1&keywords=metabolism+miracle+holiday

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Thanksgiving Tips from Diane Kress: (Pssst: It’s NOT the turkey that causes “post-feast crash”)

Thanksgiving-Charlie-Brown-Snoopy

Thanksgiving is an American holiday built around a traditional meal that most often consists of turkey and a plethora of high carbohydrate side dishes and desserts. Although many consider the tryptophan in turkey meat responsible for the post-feast nap.. the sleepiness is really caused by an “overdose” of carbohydrate foods including potatoes, stuffing or dressing, corn, sweet potatoes or yams, breads, and desserts (pumpkin or pecan pie and ice cream, anyone?). A typical Thanksgiving meal can easily contain 175 grams of carbohydrate (12 servings at one meal).

Over 60% of US adults (most unknowingly) have insulin imbalance. Consuming an excess of carbohydrate foods cause the majority of adults to experience a rapid rise in blood sugar and a resultant over- release of insulin. This excess insulin causes the high blood sugar generated by the carb feast to be over-ushered into fat cells.

About an hour after the meal, the blood sugar has roller- coastered from very high to lower than normal. These crazy blood sugar swings are responsible for the post meal crash.

After the meal, the majority of adults feel wiped out with fatigue, bloated around the middle, have light-headedness or a vague headache, experience brain fog, and need a nap. Those with diabetes deal with high blood sugar readings that also trigger these uncomfortable symptoms.

Thanksgiving is often celebrated as a gathering of family and friends to share food, give thanks, and watch football. With some simple tweaks to the menu, everyone can enjoy a healthy and delicious meal as well as spend quality time with each other…awake!

Top tips to make this Thanksgiving the start of a new tradition: Healthy Eating!

Watch the clock

Remember that it is healthiest to begin the day by eating within an hour of wake up and avoid having gaps of more than five hours between meals and snacks. (The longer you wait to eat in the morning and waiting over 5 hours without next eating can trigger a blood sugar roller coaster).

Chances are you won’t want a large breakfast on Thanksgiving Day, but it is more unhealthy to skip a meal and save all your carb grams up for one big meal.

Pre-Thanksgiving Dinner Snack Suggestions

A piece of fresh fruit and a handful of nuts
1 light Multigrain English Muffin and natural peanut butter
1 slice of whole grain toast and some cheese
1 light yogurt
6 -8 whole grain crackers with cheese or natural nut butter
1 cup of Cheerios and unsweetened almond milk

Remember to repeat one of these selections within five hours if you are not going to have Thanksgiving Dinner until later in the day. For example; if you have a light breakfast at 7AM, you should have something before noon. ( the five hour mark) This does not mean you must move your Thanksgiving celebration up to noon, it just means you should once again choose a light meal or snack before the five hour mark. This light lunch buys you until 5 PM to eat again and in many cases, the Thanksgiving meal begins somewhere in the late afternoon.

This light meal/snack before Thanksgiving will give you energy, take away cravings, and bring you into dinner time feeling great.

Low Carb Appetizers

Nibble on raw vegetables with low-fat dip, olives, cheese cubes, or nuts before dinner. These low carb snacks will not boost blood sugar and insulin prior to your meal.


Alcohol

Depending on your particular situation, a drink or two may be fine to ring in the holiday

One drink is considered 5 ounces of wine or champagne, 12 ounces lite beer, or 1.5 ounces of spirits Any of these drink choices will not raise blood sugar or insulin release.

To decrease your carb load, make yours a wine spritzer (½ wine and 1/2 seltzer), replace regular beer with light beer, use sugar free tonic water, and use sugar- free mixers with liquors (rum and diet Coke or diet cranberry juice and vodka).

Remember to ask your health care provider if alcohol is appropriate for your medical profile.

Main course

Turkey does not contain carbohydrate. (meat, fish, poultry, soy has no appreciable carbohydrate). If you minimize the skin (just a taste if you must) and stick to white meat, your turkey is a lean, high quality protein source.

Thanksgiving cauliflower

Steam chopped cauliflower until soft in chicken broth, drain, and some cream, butter, salt and pepper, maybe even some cheddar cheese, and whip or mash as you would mashed potatoes. By substituting cauliflower for potatoes, you’re subbing a low carb vegetable for a high carbohydrate starch.

Stuffing or Dressing

You can make your favorite homemade turkey stuffing or dressing by utilizing low carb bread. All the other dressing ingredients: broth, butter, eggs, onion, celery, mushrooms, peppers, spices have little impact on blood sugar and by using low carb bread, you can cut your carb intake by one third.

Just cut a loaf into cubes, spread them on a baking tray. Sprinkle with olive oil and your favorite seasonings and spices (garlic powder, onion powder, dried parsley, dried dill, poultry seasoning) and bake until dry. Then, use your seasoned low carb bread cubes to make your favorite stuffing recipe!

Roast or Steam those Veggies

Instead of drowning your green beans in creamy mushroom soup and greasy canned onion rings, creaming pearl onions, or coating sweet potatoes with maple syrup, marshmallows, and brown sugar….consider roasting or steaming these lower carb foods and adding a small amount of olive oil. By eliminating the heavy cream sauces and added sugar, you have made a big dent in your carbohydrate intake.

Cranberry Sauce

Because cranberries are naturally tart, cranberry sauce is very high in added sugar. Substitute stevia, sucralose, or erythritol for sugar and convert your cranberry sauce into a low carb turkey accompaniment.

Take 12 ounces fresh cranberries, 1 cup water, 1 cup Splenda (or sugar substitute of choice). Boil until cranberries “pop” their skin, then set aside in the pot until they reach room temperature. Refrigerate. Best made the day before. You just cut your carb grams from

You just saved 45 grams carb per half cup of regularly sweetened cranberry sauce!

Dinner rolls:

Skip them and consider having stuffing in place of, not in addition to dinner rolls. If you crave dinner rolls or bread with Thanksgiving dinner, you can make them with almond flour, soy flour, or ground flax in place of wheat flour. There are many recipes online: simply keyword low carbohydrate bread or dinner roll recipes.

Desserts

If you are the host or hostess for Thanksgiving or invited to someone else’s home, you can always make a dessert for those watching their carbohydrate intake… including you. There are many online recipes for low carb pumpkin pie, pumpkin bread, apple pie, even low carb brownies that use stevia, sucralose, or erythritol in place of added sugar. Most use flour alternatives such as almond flour, ground flax meal, or soy flour in place of wheat flour.

Dinner is Over. How Did You Do?

If you are interested in seeing your post meal blood sugar reading, test your blood glucose about two hours after the start of the meal. Readings of 140mg/dL or lower are generally considered to be in a healthy range.

A New Tradition…a “Lantern” walk

After such a large meal, it’s natural to want to flop on the sofa and take a nap. Instead of taking a siesta, why not organize those in the family who are interested to join you on a post -Thanksgiving -Dinner lantern walk? If it’s dark outside, take along flashlights and put some reflective tape on your jacket so you can be seen traipsing through the falling leaves. Consider taking a 30 minute walk after dinner to burn excess blood sugar, get some fresh air, continue the conversation, or get some much needed peace and quiet. You might be surprised to find that you are more energized after this walk and when you test your blood sugar, it is certain to be much lower than it would be had you not walked.

If you find that you overindulged at Thanksgiving, all is not lost. Take a walk after the meal and get right back on your meal plan for your next scheduled meal or snack.

Thanksgiving comes but once a year. It should be a time to relax, kick back, enjoy family and friends, and eat a great meal. By making a few recipe substitutions, Thanksgiving can be the start to a healthy and happy holiday season.

Posted in ADA, AMA, AND, Diane Kress, Diet, Everydayhealth.com, low carb, low carb dessert, low carbohydrate, Met B, Metabolic syndrome, Metabolism B, Miracle-Ville.com, monitoring blood glucose, pre diabetes, The Diabetes Miracle, The Metabolism Miracle, The Metabolism Miracle Cookbook, type 1.5 diabetes, type 2 diabetes | 1 Comment