Sugar Free Pumpkin Pie Cheesecake

My sugar free column in the IHPA (Virginia Commonwealth University Inter Health Professional Alliance) Newsletter for November 2017:

IHPA Nov 2017 Newsletter

*Original article wording (newsletter has edited – for space – version and recipe):

Sugar Free Holidays?!?! Are You Serious?!?!

It is a week before Thanksgiving and I am on a drastic liquid only diet. Call me crazy, but I know I have to get a jump start on my diet before I go overboard during the holidays. Thanksgiving is a time for family, counting your blessings … and eating way too much food! So how do we have self-control and still celebrate? I want to give you a couple tips on how to get through Thanksgiving without increasing your blood sugar, over-eating, and having to buy new pants because you ate too much:

Eat a good breakfast with protein.

My family doesn’t eat until 1pm so I am really hungry when we finally sit down causing me to pile up my plate. If you eat breakfast then you won’t be starving later in the day.

Don’t fix so much food.

Do you need 12 types of meat, 5 types of potatoes, and 72 types of vegetables? Limiting your menu will help with less temptation to over-eat, less dishes to clean, and less food that gets wasted.

Stay away from bread.

Stuffing is a big deal for most families at Thanksgiving, but my family makes like 4 different kinds and then bakes rolls on top of that. The less bread you have, the less you will eat.

Don’t “taste test” everything.

Of course you want to test the mashed potatoes to make sure there is enough salt in them… but that doesn’t mean you have to test it 4 times.

Drink water.

You will already be getting enough calories and sugar that day, so sticking with water helps you stay full and healthy.

Put half the amount of each food on your plate … or use a smaller plate.

You can always go back for seconds if you are still hungry. I feel like if I put it on my plate I have to eat it, so if it isn’t on my plate I won’t feel like I have to stuff myself.

You don’t have to try everything.

Grandma Gertrude and Aunt Agnes won’t actually disown you if you don’t try their dish. You are an adult and can make decisions for your health.

Only have one type of dessert or try sugar free options.

I know it may seem like blasphemy to ask you to not have pumpkin pie AND sweet potato casserole … but your body will thank you later!

I have already limited my menu for this year, and have substituted some desserts for sugar free options. Hopefully the recipe below will satisfy your traditional tastes with a little change toward the healthy side! Have a great Thanksgiving and know that I am thankful for you.

For more tips visit Melissa’s website where you can read her blogs and connect with her social media accounts: www.zechariahssong.com

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Sugar Free Trail Mix – IHPA Newsletter Article October 2017

My sugar free column in the IHPA (Virginia Commonwealth University Inter Health Professional Alliance) Newsletter for October 2017:

IHPA Oct 2017 Newsletter

*Original article wording (newsletter has edited – for space – version and recipe):

You Have A Pretty Smile: Sugar’s Effect On Your Teeth

One really great thing that happens when you choose to live without sugar: you smile more. Your body feels better, you have a better attitude, you don’t get as sick … and this makes you happy! And while you are smiling, your teeth are showing. I have been sugar free for about 3 years and one of the things that I didn’t even think about were my teeth being whiter, stronger, and healthier. The last time I went to the dentist the woman cleaning my teeth could not stop talking about it. She told me that I didn’t have any cavities, I didn’t have much plaque, and my teeth were nice and white. I told her I didn’t eat sugar anymore, I didn’t really drink sodas, and I didn’t drink other things that had lots of sugar like coffee, tea, or juice. She told me that she wished everyone was like that because my teeth were doing so well. October is National Dental Hygiene Month, so why don’t you give your teeth a break and eat a little less sugar. Your body will thank you, your teeth will thank you, and your dentist will thank you. Less sugar means less cavities … and that means less money and time at the dentist. This week’s recipe tip is a great substitute for sugary snacks. Sugar free trail mix is easy to make and can be kept in your purse or child’s book bag for a quick snack instead of grabbing a candy bar. Below are the things I put in mine, but you can pick and choose to make your favorite combination! Happy trail mix to you until we meet again! (recipe at bottom of newsletter … click on link above)

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