The Thanksgiving Plate and A Yummy Thanksgiving Pumpkin Cheesecake

Once November comes around, the focus of nutrition counseling becomes damage control, reality checking and enjoyment - sometimes a challenging concept! Thanksgiving being the first of the holidays and one of the biggest feast days, is a great place to begin. I use the template of visualizing the plate 1/2-full of veggies, 1/4 protein (about 4-6 ounces) and1/4 starch (1/2-3/4 cup cooked grains/starches). Since many of the favorite foods are high in carbohydrate, it becomes an activity of choosing what to have and how to fill in the 1/4 plate. The starchy carbs include potatoes, sweet potatoes, winter squash, stuffing, cranberry sauce, rolls and most of the desserts. It may be wise to take tablespoon portions of all the favorites or to pick the most important foods that one enjoys. Always be sure to fill 1/2 the plate with non-starchy veggies such as green beans almondine or oven roasted Brussels sprouts, accompanied by a good portion of turkey. Starting the day off on the right foot is so very important. Always have a good protein meal to be full for a long time, such as ham and eggs with a slice of whole grain bread. Muffins and bagels just won't work, as the excessive carbs will cause a crash of energy. When it come to dessert, consider having it a few hours later as the snack and again, balancing some protein and good fat along with carb, will make the treat satisfying not only for the palette, but also for staying full. Try this recipe that I created as a low glycemic option that tastes great! Pumpkin Cheesecake 1# lowfat cream cheese 2 eggs 3 packets stevia 1 tbl vanilla extract 1 cup crushed graham crackers or ginger snaps 2 tbl melted butter or coconut oil 1/2 cup pumpkin puree 1 tsp pumpkin spice Mix together the cream cheese, eggs, stevia and vanilla Press the crushed crackers with the butter/coconut oil into 8" pie plate Pour the cream cheese mixture into the crust Mix the pumpkin puree and spice together and swirl into the cheese mixture Bake 350 for 25 minutes Bon Appetit! Julie