Father Andrew's Hot Body Gym

December 22, 2009

‘Tis the Season to Cheat – Part II

Filed under: diet — Tags: , , , , , , , , , , — Mara @ 5:46 pm

I am finally writing the follow-up to my first post about cheating during the holiday season. It seems a fitting time to do so, as the house is quiet with the insulin-induced slumber that followed the grit, biscuit, and beignet-filled meal my we enjoyed upon my parents’ arrival. We tried to ameliorate the carbs with some salmon and sausage, but there was only so much they could do.

It is so easy during these times to throw caution to the wind and just not care if we get fat/spike our insulin/feel momentarily sick, etc. The food is just too good, too available, and too festive to pass up.

But I was reminded again today of the impact our diets have on our well-being when it was evidenced through our friend Graham’s athletic performance. He was saying that he’s been feeling like he just doesn’t have it in him about five minutes into the last couple workouts, and I asked what he’s been eating. He grinned, sheepishly. I hated to remind him, because of course I’m reminding myself as well, but the clearest and quickest way to see the impact of a bad diet is in your performance of the gym. Now, you may not really care if your Fran time doubles this month. But, your suffering athletic performance is a sign of the stress and havoc being done to your body on the inside. And that is something you should care about.

So, in an effort to assist us all with keeping some semblance of health during our holiday bingeing, I am writing these posts. If you haven’t read the first post, start there. The most important things to remember to keep yourself on track is portions. Little bits of even the most sugar-drenched items will not hurt you that much. But if you’re wanting to really dig in, try one of the following ideas.

Eggnog

A treat only available during the holiday season, it is all the more tempting for its transience. This one’s actually made of pretty decent materials – eggs, cream, yum! – but it’s loaded with sugar. Add least all the fat helps to control your insulin response.

There are a few ways to attack this sweet, creamy beast of a drink.

1) Buy the normal stuff and cut it with milk. This is the lazy (wo)man’s option. I find that if I mix it half and half with milk, it is still thick and delicious, but I can enjoy a large glass without much of an insulin spike. Milk has the bonus of a little extra protein, but you could also use half-and-half or heavy cream – anything to reduce the sugar.

2) Make your own with raw milk and alternate sweeteners.

Here’s one recipe:

4 beaten egg yolks
2 cups milk
1/3 cup sugar (use 1/8 t stevia and 2 Tbl agave, or whatever your favorite sweeter may be, instead)
1 cup whipping cream
Ground nutmeg

Mix the egg yolks, milk, and sugar in a large saucepan. Cook and stir over medium heat until mixture gets slightly sticky. Remove from heat. Submerge pan in sink or bowl of ice water and stir for 2 minutes. If you wish, stir in whipping cream, 2 tablespoons bourbon, 2 tablespoons rum, and vanilla. Chill for at least 4 hours. Sprinkle each glass with nutmeg.

3) For non-dairy folks, make your own with coconut milk. Use the above recipe but use 3 cups coconut milk instead. It will have a distinct flavor, but doesn’t coconut eggnog sound delicious?

Christmas Cookies

Ok, if it’s sugar cookies you love, you’re out of luck. As the name should indicate, they’re pretty much diabetes incarnate. However, if it’s just the tradition of making, baking, and taking sweet morsels of goodness while a frosty wind blows outside, why not try a less evil version? The apple spice cookie recipe below comes from a childhood friend (with a few modifications) and is scrumptious.

Apple Spice Cookies

1 1/2 Cups SIFTED WHOLE WHEAT (OR ALTERNATIVE  ALMOND, SPELT, OAT) FLOUR

1 LG SCOOP VANILLA PROTEIN POWDER

2 TBSP GROUND FLAX SEED

1 TSP BAKING SODA

½ Cup SOFT BUTTER

1 Cup SUGAR (OR 1/3 C SUGAR, 1/4 TSP STEVIA, 1 TBSP AGAVE)

½ TSP SALT

1 TSP CINNAMON

1 TSP GROUND CLOVES

½ TSP NUTMEG

1 EGG

1/2 C NUTS – CHOPPED

2 APPLES

1 C RAISINS – CHOPPED

  1. PRE HEAT THE OVEN AT 375 DEGREES. GREASE COOKIE SHEET.
  2. SIFT FLOUR , PROTEIN, AND BAKING SODA IN BOWL.  ADD FLAX SEED.
  3. PUREE APPLE JUICE, EGG, SHORTENING, SPICES, SUGAR IN BLENDER. COMBINE WITH DRY INGREDIENTS.
  4. ADD CHOPPED NUTS, APPLES, RAISINS. MIX UNTIL WELL-BLENDED. WILL BE LUMPY
  5. SPOON IN 1-2 INCH GLOBS ONTO COOKIE SHEET. WILL BE IRREGULARLY SHAPED.
  6. BAKE 5-10 MINUTES. SPRINKLE/SIFT WITH POWDERED SUGAR FOR AESTHETICS IF DESIRED.

Makes about 40 cookies. Two cookies have about 100 calories – 6 fat, 10 carbs, 3 protein.

Peppermint Bark

Another deadly temptation is peppermint bark. Usually arriving in large sheets or unevenly broken pieces, portion sizes are hard to figure and chaos generally ensues. There’s no way to make this one good (well, all of these things are not actually GOOD), but at least you can make it better. Stay away from the white chocolate versions (what is white chocolate besides all the bad and none of the sex-hormones?), and go for a dark version of this holiday favorite. The darker the better.

Midnight Peppermint Bark

  • 8-12 oz. of high-quality, organic, dark chocolate – we like around 70% cocoa
  • 2 regular sized candy canes, crushed up
  • 1/2 – 1 teaspoon of peppermint extract

1 Break up peppermint candy into very little pieces. You may need to put it into a think plastic ziploc and pound it with a hammer. Since we’re cutting back the candy, you’ll want it very fine so as to distribute it more evenly.

2 Melt the chocolate according to the manufacturer’s instructions, usually in a double boiler. Once melted, add the peppermint extract and stir. Be careful not to burn the chocolate.

3 Pour the melted chocolate out onto a cookie sheet lined with wax paper and spread out with a spatula or wooden spoon. Sprinkle the peppermint candy chunks on to the chocolate and gently press them in with your hands.

4 Place in the freezer for 5 minutes or until hardened. Break into pieces and serve or store in the fridge in an airtight container.

Those are my ideas, for now. If you need to bring a dessert to Christmas dinner, try making a fruit crisp with minimal extra sweetener and nutty topping. I’ll be making a mixed berry crisp with just a little tapioca, stevia, and agave in the fruit with a crumble of pecans, cinnamon, agave, stevia, and butter on top. I’ll let you know the proportions when I make it.

Merry Christmas!

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2 Comments »

  1. Hooray for good eggnog!

    Comment by joshuaeller — December 23, 2009 @ 11:32 am

  2. So I nibbled on the peppermint bark you made and it was AMAZING!!!!

    Comment by Micah Vandegrift — December 25, 2009 @ 9:02 pm


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