Now that the holidays are finally over (phew!) we can get back to the business of everyday living.  For many people, this time of year means attention to diet, health, and exercise.  Visiting your local bookstore will quickly convince you that these topics are also on the minds of every publisher!  The other day I saw no less than 20 new diet and self-improvement health books on display at Barnes and Noble – everything from The Sonoma Diet, guaranteeing a new you in 10 days to The Three Hour Diet (wow – I like that one!)  In reality, how much we eat and how much we exercise is really the key to sustained weight loss.  Without creating long lasting healthy habits, we’re pretty much doomed to eventual failure and yo-yo dieting.

            For those of us in recovery we have the added dilemma of food cravings – those “must-have” feelings that often occur when alcohol and drugs are removed from our lives.  Sugar and carbs are most commonly craved, while some people relish spicy food that releases endorphins and makes us feel better.  Trying to diet and satisfy cravings can be a tough prospect, but it’s not impossible. With a few helpful nutritional tools under our belts and some ideas for healthy snacking, we can conquer our cravings and improve ourselves at the same time.

            One of the most valuable tools we have is the Glycemic Index, which has unfortunately been manipulated and redefined to fit popular diets like South Beach and Atkins.  I thought it would be worth trying to sift through the fluff and get to the facts, so here goes:   

            The Glycemic Index (GI) tells us how much our blood sugar rises after eating a particular carbohydrate. On a scale of 0 to 100, with pure glucose set at the top, carbohydrates are classified as low (55 or less), moderate (56 to 70), and high (greater than 70). Those carbohydrates that are rapidly digested and cause quick spikes in blood glucose are not particularly good for us because they can put stress on the pancreas, which must produce a flood of insulin in order to bring glucose levels down to normal. For diabetics, in particular, who need to monitor their blood sugar levels, high glycemic-rated foods can be particularly disruptive. And, for all of us, quick rises and falls in blood sugar can negatively affect our moods and our appetite.

            In general, highly processed foods that are easy to digest often have higher GI values, while those that are in a more natural state tend to be lower on the GI scale. Fiber and fat content, as well as acidity, all affect the rate at which carbohydrates are metabolized and, ultimately, predict their GI rating. Since we normally eat foods in combination with one another, we can lower the effects of a high glycemic-rated food by consuming it with lower glycemic-rated carbohydrates, protein, fat, or fiber. This means that basically no food is really off limits—it is the combination in which we eat these foods and the overall balance of high and low GI-rated foods that will determine whether or not the final effects on our blood sugar and ultimately our moods and appetite are detrimental or acceptable.

            Hundreds of foods have been tested for a Glycemic Index rating, and there are numerous publications and online sources where you can view a complete or partial list. Adding this valuable tool to our recovery cooking will provide a better understanding of basic nutrition and help to keep us well fed and nourished through the phases of recovery.

            In light of all this, here are some suggestions for satisfying cravings and hunger while keeping an eye on our health and well-being.  It’s excerpted from The Sober Kitchen: Recipes and Advice for a Lifetime of Sobriety.

Healthy Snack Ideas for Instant Gratification

Learning to control our need for immediate pleasure and relief is one of the toughest things we must attempt in Phase One on more than one level. But, when it comes to snacking, a little leeway is surely allowed. Here is my A to Z list of quick healthy fixes when any amount of time or fuss is not an option.

A: An apple a day may keep the doctor away, but a handful of almonds can keep us going. Nuts and seeds are an excellent choice for sustained energy, while providing a nutritional powerhouse of vitamins and minerals. For a savory craving, try hickory-smoked almonds and, to feed a sweet tooth, seek out candy-coated Jordan almonds or chocolate-covered almonds, often found in bridge mixes or sometimes on their own.

B: Bing cherries are deliciously sweet, ranging in color from deep red to nearly black. They are also one of the lowest glycemic-rated fruits at a modest 22, good for slow conversion to glucose and low in calories to boot. Buy cherries with stems (they will keep longer) and store in a plastic bag in the fridge.

C: A quick toasting, a little bit of butter, and a good sprinkling of cinnamon sugar turns regular sliced bread into cinnamon toast, a satisfying childhood snack destined to be a Phase One favorite. There is something about the aroma of cinnamon that soothes the savage beast and, since medieval times, it has been touted as a healing, medicinal spice. Try making it with a hearty, whole-grain bread for added nutrition.

D: A slice of date nut bread with a smear of whipped cream cheese can satisfy a sweet craving, while providing our bodies with protein and fiber. Commercially packaged date nut breads are sometimes presliced from mini loaves and are perfect for making snack-size cream cheese sandwiches to take on the road. Try using reduced-fat cream cheese, also called Neufchâtel.

E: Dieter’s know that hard-boiled eggs can fill you up in no time. Have some cooked and ready to peel when you feel like something salty. Simply dip your egg in a bit of kosher salt and accompany with a few whole-grain crackers. Hard-boiled eggs will keep unshelled for up to two weeks in the fridge.

F: Fruit rolls or fruit leather are simply pureed fruit that is spread very thin and then dried. Often a little sugar or honey is added. Choose products that are 100 percent fruit or fruit juice-concentrate (a healthier choice) over those with large amounts of high fructose corn syrup.

G: Whether white or red, seedless or not, grapes are one of the healthiest out-of-hand snacks you can eat. Cut clusters by snipping the stems with kitchen scissors and keep these presized portions in a bowl in the fridge for instant snacking. Table grapes, as they are called, are much sweeter and less acidic than their wine-making counterparts, so shouldn’t pose a trigger for even the biggest former wine guzzler (I should know!).

H: If you’ve never tried halvah, you’re in for a real treat. Made from ground sesame seeds and honey, it is available in most supermarkets and delis in wrapped bars and comes plain (vanilla-flavored), chocolate, or marbled. There is even a chocolate-covered variety that is quite tasty, but bear in mind, a little goes a long way. A few bites will satisfy a sweet tooth in no time and provide a generous amount of calcium in the process.

I: Ice cream is definitely one of the top 10 cravings in recovery, especially during Phase One. So how do we turn it into a reasonably healthy snack? Low-fat ice cream is a good choice, as is frozen yogurt. And, believe it or not, all those varieties that have lots of added nuts and bits of fruit and chocolate are better choices glucose-wise than just plain old vanilla, as they help to fill us up and lessen the immediate effects on the blood stream of sucrose and lactose. Portion size is really the key here. You may find that the Italian version, called gelato, and now available in supermarkets, may provide more satisfaction from smaller servings, as it is denser and usually more intensely flavored. Whichever you choose, try to stick to sensible, small portions and be sure to read labels for added rum, rum flavoring, and other alcohol-related additions.

J: Fruit jams and jellies can be a good choice for a sweet craving when spread on something healthy like whole-wheat toast, English muffins, or crackers. Look for varieties that contain pieces of fruit, as found in preserves, and lower amounts of sugar and high fructose corn syrup. Many brands claim to be “pure fruit,” but a quick label read will tell you if this is true. Gourmet jams in specialty shops will sometimes spike the jar with booze, such as amaretto or Grand Marnier, so be on the lookout when purchasing.

K: Also known as the Chinese gooseberry, kiwi fruit from New Zealand is gaining popularity. Both sweet and tart in taste, kiwi can be enjoyed on its own, as well as an addition to fruit salads and desserts. To eat out-of-hand, simply chill, cut in half, and scoop out the attractive green flesh with a teaspoon. The tiny black seeds are completely edible and add to the excellent fiber content. One kiwi fruit contains 120 percent of the recommended daily allowance of vitamin C.

L: Real licorice candies are made from dark molasses and licorice root extract (without alcohol). Loaded with iron and calcium, they may also aid digestion and relieve a grumpy stomach. Unfortunately, the red pseudo-licorice candy we generally find in the candy aisle bears no connection to the real thing. Allsorts, a type of English licorice candy with colorful fruit and coconut pastels, may be a good choice if you find straight licorice a bit strongly flavored.

M: McIntosh apples, although not generally recommended for cooking, are terrific eating apples. Crisp and not too sweet, they pair up nicely with a small wedge of cheddar cheese and a couple of crackers for a nutritious and satisfying snack. Red Delicious apples are a good substitute and are generally found year round, as opposed to McIntosh, which are only in season from September through March.

N: Navel oranges from California and Florida are a natural take-along snack and can be incredibly refreshing when chilled and peeled or cut into wedges. Sweet and juicy, these oranges can fill a room with their lovely fragrance. Take a few on the road to quell thirst and sweet cravings.

O: Cookies can be a healthy snack when they are made from oatmeal, especially with the addition of raisins and nuts. Look for varieties with lots of oats for fiber and low-fat ingredients.[MCC1]  They may not be Oreos, but they still go great with a glass of milk!

P: I actually have two favorites here. Peanut butter is my first choice, as well as some of the other nut butters, such as almond, cashew, and soybean, now available in many supermarkets and always available in health food stores. When spread on graham crackers or oozing on a warm piece of toast, peanut butter is a favorite snack and offers a good dose of protein. Believe it or not, peanut butter was developed as a health food for the 1904 St. Louis World’s Fair, but today’s varieties can sometimes contain too much added sugar and hydrogenated oil, which take the healthiness down a notch. Natural peanut butter uses only peanuts and peanut oil and is the “natural” choice for a healthy snack. Number two choice for “p” is popcorn, available salted, buttered, cheese flavored, and caramel coated for that insatiable sweet tooth. Microwave bags give you freshly popped servings in an instant. Keep these handy bags in your desk drawer at work and zap up an afternoon snack to share with your coworkers.

Q: Who says you can’t enjoy breakfast cereal for a snack? Quick-cooking cereals such as oatmeal, cream of wheat, and multigrain varieties can cook up in the microwave in no time. Drizzle a little maple syrup on top or add a spoonful of strawberry preserves to satisfy your sweet tooth and benefit from the sustained energy that these grains can provide.

R: Raisins are not just found in little red boxes anymore. These days you can buy them yogurt- or chocolate-covered, orange- or cherry-scented, or sprinkled with cinnamon. A handful of these sweet morsels provide a variety of vitamins and minerals and are especially rich in iron. Store opened bags of raisins tightly sealed at room temperature and they’ll stay moist and fresh.

S: Before you reach for that blue bag of Ruffles®, head a little further on down the aisle and grab a bag of sweet potato chips. A tremendous source of vitamin A and fiber, these nutritious alternatives to the old tater chip are often lightly spiced and always satisfyingly crunchy. When the munchies hit, these guys fill in nicely and also make for a good sturdy dipping chip.

T: Those little cans of tuna fish with the flip tops were designed for quick access and easy travel. Take one along with a packet of crackers for a truly nutritious mini-meal on the go. The next time you’re at the deli, ask for some extra mayo packets and plastic utensils and you’ll always be prepared for instant tuna salad. Drain the oil or water and mix your salad right in the can.

U: The thick Japanese noodles called udon can be found in the refrigerated or Asian section of your grocery already cooked and in stay-fresh packs, usually accompanied by a flavorful broth-making packet. This means instant noodles that are not only healthy, but soothing and delicious as well. Half a package will do nicely for a modest snack, while a whole package, dressed up with some cooked chicken and veggies can become a hearty meal at dinnertime.

V: As boring as they may sound, raw cut-up vegetables, such as celery, carrots, cucumbers, cauliflower, and broccoli can calm hunger pangs and keep our jaws busily munching. Keep a platter of these crudités, as they are called, in the fridge ready to go when the urge hits. And add some not-so-common veggies, such as sliced zucchini, fennel, and red cabbage for variety. [MCC2] 

W: Watermelon, unlike its muskmelon cousins the cantaloupe and honeydew, is indeed primarily composed of H₂O. But who can think of a more thirst-quenching snack, especially when the temperature begins to rise? Keep slices ready for grabbing in the fridge or remove the rind and cut into squares for a less dribbly experience. I like to combine watermelon balls with blueberries and raspberries for an attractive fruit cup and to lessen, somewhat, the higher glycemic effect that watermelon has on blood sugar.

X: Okay, this isn’t exactly a snack, but it is food related. Eating excessive amounts of carotene-containing foods can result in a yellow or orange-yellow coloring of the skin, called Xanthosis cutis, but don’t let that keep you from consuming this powerful antioxidant found in orange-colored fruits and vegetables and their juices, such as carrots and apricots. If straight carrot juice doesn’t appeal to you, try one of the blends on the market that also contains citrus juices. Apricot juice is hearty, sweet, and loaded with carotene and is usually sold in small cans for taking on the go.  

Y: Yogurt comes in all flavors, from vanilla to cappuccino, as well as nonfat, low-fat, and varieties made from whole milk or soy milk. Some have the fruit on the bottom, others are blended, and some even have a spoon attached for your convenience. Consequently, there is no excuse not to add yogurt to your arsenal of snack foods, as there is surely a flavor and version to suit everyone. Yogurt contains healthy, friendly bacteria that keep our intestinal systems running smoothly and is a good source of calcium, protein, and the B vitamins. Whether eaten alone, or in combination with fresh fruit or granola, yogurt is an excellent energy source and in-between meal snack.

Z: German zwieback is not just for babies. Named because it is “twice-baked” (the same procedure used to make Italian biscotti), these slightly sweet, crispy crackers are easily digested and are a good choice for a sensitive stomach. European rusks, mini toast-like crackers found in the international food section of your grocery, are close cousins and come plain, whole wheat, and sometimes flavored. They make excellent bases for spreads and toppings, which lower somewhat their higher Glycemic Index rating, while satisfying that urge to crunch.

Until next month, Happy New Year and…. Happy Snacking!

All the best,

 Chefliz