Jenny Bair Photo

Jenny Bair speaking at Gluten Intolerance Group this weekend

Jenny Bair, MHE, will be the featured speaker at the Dallas Gluten Intolerance Group this weekend.  Join her as she shares “What the FODMAP?!”

No, it’s not something the young kids are saying; it’s a diet that many try when they have gone Gluten Free but still are not feeling stellar.

If you live with typical IBS symptoms, want to eat low in sugar (fructose), eat low/lactose free, lower in yeast, then this diet may be for you!

Betty Murray of Living Well has shared the science behind the diet but Jenny Bair, MHE, of Living Well Dallas is going to help you logistically get your head around it and spell out the how-to’s for the everyday living.

She’ll share her top ten list of products that she uses as go-to’s, she’ll give you a summer meal and some snack recipes to take home with you, and just give you hope for feeling better and better each day.

Jenny is an expert in how to make lasting changes in your life and she loves navigating that unseen space in between your ears to figure out how to “Work with yourself and not against yourself.”

So, get yourself and your friends to this class. You’ll leave with a refreshed sense of enthusiasm of why you make all of the efforts to live the way you do with wonderful pay-off’s.

You’ll also get to  taste test sample some of the snackie type recipes in her new “What the FODMAP?” cookbook and she will keep you entertained as she is known for her honesty, interaction and  “life stand- up comedy” rolled into her speaking and teaching.

Jenny will speak  Saturday, May 16th from 10-11am.

Meeting Location Directions

 

Our meeting location does not yet have a physical address. Please use the following directions to find us: At the intersection of 7100 Greenville and Phoenix, turn toward the hospital, at the tee and stop sign, turn left at Fogelson Lane & follow circle to the  two story building on your right. Look for GIG signs. Free parking.

Come get your zest, spark, passion and be reminded that “Life really can be a bowl of cherries!”


     Gluten Intolerance Group<br /><br />  of Greater Dallas


About Us
The Gluten Intolerance Group of Greater Dallas is a nonprofit organization in Dallas, Texas devoted to the dissemination and sharing of information to assist those who have celiac disease or gluten intolerance. To learn more, visit us on the web at www.dfwceliac.org.For more information about celiac disease, gluten free living or our group, please contact Rose Mary Simmons, president@dfwceliac.org or 214-632-1878.

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

How to Prepare Guilt-Free Holiday Desserts


By Betty Murray

The holiday season is the season for baking. Cookies, cakes, candies, pies, and other yummy desserts abound. Unfortunately, many of these desserts can easily derail our efforts to be healthy and to lose weight (or maintain our weight) during the season.

But the holiday season just wouldn’t be the same without the chance to enjoy a few sweet treats. To enjoy your holiday treats guilt-free, be sure you are eating desserts that are gluten-free, and made with less fat and sugar than other desserts. Thankfully, there are plenty of healthier substitutes available for many of the unhealthy ingredients typically found in desserts. Here are a few tips for making guilt-free holiday desserts.

• Cut the sugar. Most foods, especially desserts, contain far more sugar than they actually need to taste delicious. Try cutting the sugar in your recipe by 1/3 or even 1/2. You might be surprised just how sweet it tastes, even with a fraction of the sugar — and thus a fraction of the calories! You can also substitute natural sweeteners for sugar (although this would not be recommended if you are diabetic or need to keep your blood sugar down). Honey and maple syrup are two natural sweeteners that are generally substituted 1:1 for white sugar. Palm sugar and coconut sugar are other alternatives with a lower glycemic load, and make great substitutions for brown sugar in recipes.

• Use nut flours instead of wheat flour. Wheat flour contains gluten, which can cause problems within your gut. Almond flour and coconut flour are two common alternatives for wheat flour that do not contain gluten. These flours do have different baking properties, flavors and textures than what flour, so it’s best to follow an exact recipe for a gluten-free dessert using nut flours, rather than attempting to simply swap out the wheat flour in your favorite recipe for a nut flour.

• Use natural fats. Eating healthy means staying away from processed foods. The more natural the fat you are eating, the better. In baking, some healthier alternatives are: coconut oil, butter, olive oil, and palm shortening. As a general rule of thumb, use 7/8 the amount of olive oil in a recipe calling for a solid fat such as vegetable oil or margarine. As with nut flours, you’ll find it easier to follow a recipe written specifically with natural fats in mind, rather than attempting to figure out the substitution ratio on your own.

Making substitutes in recipes can be tricky, but you will find it less frustrating to follow a recipe from someone who has already worked out the perfect healthy substitution. For recipes for guilt-free holiday desserts, just do a quick web search for “paleo dessert recipes,” or “paleo baked goods.” You can also be more specific, by searching “paleo brownies,” or “paleo chocolate chip cookies.” Paleo recipes use natural sweeteners and fats, and are gluten free, using nut flours instead of wheat flour.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.