Dear Amy,
I have a problem. I’m not craving carrots, or any other vegetable for that matter. Fruits do not seem that fantastic either. You see, I can load up on salads and fresh fruit in the summer with no problem. But now that it’s winter, I only want warm, hearty meals finished with a piece of pie or some cookies and hot chocolate. How do I get back to my fruits and veggies this winter? I’m starting to feel like a marshmallow, which I also love, by the way. Also, what about the issue of sugar in fruit? What’s the difference between a bowl of berries and a couple of shortbread cookies on my system?

Best,
Fiber Free

Dear F.F.

You, my friend, are not alone. Many of us gravitate to warm, hearty meals over salads at this time of year. But here is the good news, you can enjoy comfort foods while also sneaking in fruits and vegetables, you simply need a plan of attack!

This month, I'm on a mission to eat 800 grams (about 6 cups) of fruits and vegetables each day. It’s been a game-changer and it has helped me focus my efforts. Without it, like you, I come up short in the fiber department. I'll give you tips to navigate this problem below, but first, let's tackle your question about the sugar in fruit vs. cookies. Fruit contains natural sugars which can cause blood sugars to rise. However, a blood sugar spike from fruit does not land in the system the same as one from the sugar in shortbread cookies.

Here’s why:

• Fiber slows things down. The natural fiber in fruit helps control how quickly sugar enters your bloodstream, minimizing sharp spikes and crashes. Shortbread cookies have no fiber, they hit fast and can leave you crashing.

• Nutrients matter. Fruit delivers vitamins, antioxidants, water, and phytonutrients that fuel your body, support your immune system, and keep you full. Cookies are delicious but offer empty calories with none of these benefits.

• No energy rollercoaster. Fruit gives you steady, natural energy. Refined sugars from cookies give you a quick burst, but you’re hungry and craving more, soon after.

Bottom line? Fruit builds you up, while cookies burn you out. If you want to moderate blood sugar levels pair fruit with protein or fat, like an apple with peanut butter or berries with a handful of almonds. Also, disclaimer, please note, this advice is based on general nutrition principles and is not intended to replace medical advice. Speak to your doctor if you have specific concerns about blood sugar levels or insulin resistance.

Now, regarding the matter of not feeling like eating fruits and vegetables. You can overcome this piece by training your brain to see fiber as your Winter Superpower. It's worth the effort to get it in your system as it will help you:

• Stay full, longer. Fiber slows digestion, balances blood sugar, and reduces cravings.

• Keep your system happy. Fiber supports digestion and gut health, something we can all use during holiday feasts.

• Crowd out cravings. Filling up on nutrient-dense foods leaves less room for pie and gingerbread people.

Not convinced? Another great reasons fruits and veggies are so helpful to our nutrition goals is that we get a lot of food for very few calories:

• Fruits and veggies: About 0.5 to 1 calorie per gram.

• Shortbread cookies? Around 4 to 5 calories per gram.

What this means: You can eat a big, satisfying bowl of roasted carrots or baked apples and feel full for far fewer calories than you’d get in just a few bites of cookies.

I know it is cold, so let's warm up the vegetables and fruits. Try:

• Roasted Veggies: Sweet potatoes, brussels sprouts, and carrots roasted with olive oil and spices.

• Soups and Stews: Add hearty veggies like squash, cauliflower, and kale.

• Baked Fruits: Apples or pears sprinkled with cinnamon and nutmeg, served warm.

• Warm Berries: Heat frozen berries on the stove and spoon them over oatmeal or protein pudding.

If you’re feeling overwhelmed, start small:

• Roast a big batch of veggies for the week.

• Add a handful of greens to a soup or grain bowl.

• Pack a snack of baby carrots or an apple with nut butter.

Follow these tips and you’ll stay full longer, have steady energy, and feel better in your skin.

Forge on and let me know how you make out! 🥕

Have a nutrition question? Send it my way. I’m here to help you thrive this winter and beyond!

Wednesday Whip It.

Check out:

Festive mocktails & holiday food tips in the Canada Food Guide December Newsletter

A Single Slice of Pie

Ingredients (makes 1 serving):

• 1 cup frozen mixed berries (blueberries, raspberries, blackberries)

• 1/2 tsp cinnamon

• 1/4 tsp nutmeg

• 1 tsp maple syrup (optional for extra sweetness)

• 1 tbsp rolled oats

• 1 tsp almond flour or ground flaxseed

• 1–2 tsp unsweetened applesauce

• Optional: A sprinkle of chopped pecans or almonds

To Make:

1. Preheat the oven to 375°F.

2. In a small oven-safe dish, mix the frozen berries, cinnamon, nutmeg, and maple syrup.

3. In a separate small bowl, combine the rolled oats, almond flour/flaxseed, and applesauce. Stir until the mixture is slightly crumbly but sticks together.

4. Sprinkle the oat mixture evenly over the berries. Top with chopped nuts if you wish.

5. Bake for 12–15 minutes, or until the berries are bubbling and the oat topping is lightly golden.

6. Let it cool a bit then dig in and enjoy!

• Calories: 140, Protein: 3g, Carbs: 25g, Fiber: 6g, Sugar (natural): 12-14g, Fat: 2g

Nutrition Notes:

• The majority of carbs come from the berries and oats, providing natural sugars and a healthy dose of fiber to slow digestion.

• It’s low in fat offering a craving-busting, nutrient-rich dessert that won’t derail goals!

Wednesday WOD

Warm up
2 rnds
Cross crawl/ cross crawl squat
Falls grip ring rows
Scales L/R

Then
Snatch drops

Tech
Shuttle run
Rope climb
Hang power snatch (HPS)

Wod
5 rnds
1 min shuttle run
1 min Rope Climb
1 min HPS 105/155#
1 min Rest

Cool down

Grab phone and sign up on ZP for:

🎄Empower's 15th Annual 12 days of Christmas WOD Saturday December 14, 2024🎄

First heat 8AM🎅