Healthy Desserts

The trouble with going on a “diet” is that it can be incredibly restrictive and difficult to maintain.  Most diets have a lot of DON’Ts- things you are not allowed to eat at all.  If you were to stick with that for a lifetime, you would never again experience some of the traditions and little pleasures associated with certain foods.  Instead of NEVER eating unhealthy foods, we recommend a more moderate approach.  Be more selective.  Indulge only in the treats that are very special to you, and savor a smaller portion.  When faced with a choice, think about your health as one of the factors you consider.  And in some cases, use a different ingredient that will improve the nutrition of your favorite indulgences.  Below, we talk about these three strategies in more detail, so that you can have (a small slice of) your (healthier) cake and eat it (occasionally) too!

BE SELECTIVE

If someone brings a box of donuts to work every Friday, give it a pass.  There is nothing special about it when it is there every week.  Don’t just eat it because it is there.  If you are a sucker for a certain type of donut, occasionally cut one in half, walk away, and sit down to enjoy every bite.  Choose a small slice of your aunt’s famous homemade pie over the store-bought cookies.  Enjoy the seasonal items that you can’t have all year, and be picky.  Don’t waste dessert on something you don’t absolutely love. 

MAKE HEALTHY CHOICES

Did you know that pumpkin pie has about half the calories and half the fat of pecan pie?  Another smart substitution is choosing angel food cake over chocolate cake, sorbet over ice cream, and jello over pudding.  Of course, the world’s healthiest dessert is a dish of fresh fruit salad.  Whenever fresh fruit is available, take a serving of that alone, or along with another small treat.  Remember, dessert is meant to be a small bit of sweetness to finish off an otherwise healthy, balanced meal.

USE SUBSTITUTIONS

If you are the creator, you have a lot of opportunity to make desserts healthier.  Try mixing whole wheat flour in with white flour for a bit more fiber and nutrients.  Use egg whites or egg beaters instead of whole eggs.  You can even use applesauce instead of eggs in many baked goods.  Instead of butter, try a plant-based spread, like Smart Balance, or choose a healthy oil, such as canola or olive oil.  Top cake with fresh fruit instead of whipped cream or icing.  Dip strawberries in dark chocolate.  Sprinkle granola or chopped nuts on a small dish of frozen yogurt or low-fat ice cream.  If you eat dessert every night, take a smaller portion and choose a healthier option.  Small changes to daily habits make a big difference over time. 

RECIPES

Below are two recipes for healthier dessert options.

Banana, Oatmeal, Chocolate Chip Cookies

1 mashed ripe banana 

1/2 cup packed brown sugar

1/4 cup Smart Balance spread, softened

1/4 cup white sugar

1 teaspoon vanilla extract

2 egg whites

1/2 cup whole wheat flour

¾ cup all-purpose flour

2 cups old-fashioned oats

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup semisweet chocolate chips

Cooking spray

1. Preheat oven to 350°.
2. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg whites; beat well.
3. Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.
4. Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire racks.

  

Fruit, Granola, and Yogurt Parfaits

2 cups non-fat plain yogurt

2 cups granola (any kind)

2 cups fresh berries or other fruit

4 tablespoons honey

1. Line up 4 glasses.
2. Spoon 2 tablespoons of yogurt into each glass.
3. Spoon 2 tablespoons of granola overtop.
4. Spoon 2 tablespoons of fruit overtop.
5. Repeat the process, adding a bit of honey here and there, to taste.

MINDFUL EATING

Mindfulness is the process of holding your focus on the present moment.  Any activity can be done mindfully.  It means keeping your attention on whatever is happening currently, without thinking about anything in the past or the future.

Mindful eating includes paying attention to the whole eating experience.  Mindful eating begins before you even sit down to eat.  Notice the smells coming from the kitchen while you or someone else is cooking.  Notice how the food looks in the serving dish or on your plate.  Pay attention to other people at the table.  Mindfulness is sometimes summarized as “coming to your senses” because it requires using all of your senses to experience the moment.

 

When you are being mindful, you tend to make smarter food choices, enjoy eat bite more, eat slower, and feel satisfied with smaller portions.  During holiday events, it also allows you to notice more than just the food, but the full experience of the celebration.

Mindfulness takes practice.  You may notice that you start thinking about dessert before you finish your appetizer, or you might worry about whether you should take seconds before you finish eating what is in front of you.  Notice this.  Notice if you are distracted with yesterday’s workday, or your holiday shopping list for tomorrow.  Just the process of noticing is growing the mindfulness material in your brain.  With time, you will find that you can be present during many activities, and for longer periods of time.

You might want to try practicing with a single morsel of food.  Take 5 full minutes to eat a single grape or a chocolate kiss.  Don’t judge whether it is healthy or not.  Just notice the experience.  See it, smell it, feel it in your fingers, move it around in your mouth.  Notice the texture and the taste until it is completely gone.  If every bit was that enjoyable, could you be satisfied with less?

Happy, healthy holidays to all. 

Flu: Tis the Season

It’s that time of year again: along with holiday joys and gifts also comes your risk of catching the dreaded flu. Fortunately, there are ways to protect yourself, so read on to learn how to avoid being the one everyone avoids!

The flu affects 1 in 5 people each year and is highly contagious. Most suffer symptoms for a few days up to two weeks. However, symptoms can be much worse for the elderly, babies or young kids, and those with health conditions like asthma, heart disease, diabetes, or a weakened immune system. 

Not a big fan of the flu? Start protecting yourself in the following ways:

Get Vaccinated! This is the single best way to prevent the flu. Each year, the flu shot is designed to protect against the most common flu strains. It’s best to get the flu shot in early fall or as soon as it is available. But you can get it any time during the winter if you haven’t had the flu yet. There are two types of vaccines:

·      The flu shot is made with a killed virus. It is intended for ages 6 months and older. There is a variation of this shot for pregnant women. The shot may cause a sore arm for a day or two.

·      The nasal spray or FluMist contains a live, but weakened form of the virus. The mist is intended for people between 2-49 years of age and who are healthy and not pregnant. This is a simple, quick, and pain-free option!

Some may feel achy or experience a low grade fever after getting the flu vaccine and fear that the vaccine caused it. On the contrary, you cannot get the flu from the vaccine because it contains either a killed or weakened form of the virus.

Wash Your Hands! Another important way to prevent the flu is to wash your hands often and at the right times. The flu virus is very contagious and can be passed to others by touching any surface with flu germs on it. Always wash your hands before preparing food and eating. Also wash your hands before touching your eyes, nose, or mouth, since those areas let germs into your body. It’s also a good idea to wash your hands after touching these areas to protect others in case you are sick or carrying the germs.  

Use soap and warm water. If they are unavailable, use an alcohol-based hand sanitizer. Be conscious of the surfaces you are touching when out in public such as door handles, railings, shaking hands, public transportation, gas stations, restaurants, movie theaters, AND grocery carts! Flu germs can remain on surfaces for up to eight hours.

Avoid Sick People! The flu virus is passed very easily, just by being around someone who is sick or who is carrying the germs. Folks are contagious up to one day before having symptoms and up to 7 days afterwards. The flu is passed along in tiny droplets from the mouth and nose when coughing, sneezing, or talking. Wash your hands often when you are around sick people. If you are sick, take the time to rest and recover, and keep your distance from others.

Stay Healthy! You need to keep your immune system strong to fight off the flu and other infections, so stay healthy by practicing the following:

·      Eat a healthy, well-balanced diet (rich in fruits, veggies, whole grains, lean meats, and healthy fats)

·      Exercise 4+ days a week (take a brisk walk or try a workout video on a cold day)

·      Sleep 7-9 hours each night (organize your day to accomplish your highest priorities, making good sleep one of them)

·      Quit smoking. Research shows that smokers experience the flu more than non-smokers and tend to have a more severe infection.

Visit FLU.GOV to learn about flu symptoms and the difference between symptoms of the flu and the common cold.

If you do become sick with the flu this season, follow these tips to help yourself and others:

·      Talk to your doctor about antiviral flu drugs. They can help you get better faster, but must be taken in the first two days of getting sick.

·      If possible, stay home until you feel better and your fever is gone for 24 hours (without taking medicine)

·      Sneeze and cough into your elbow instead of your hand to reduce the spread of germs.

·      Dispose of used tissue after blowing your nose. Don’t leave them on a table or save them for the next use

·      Wash your hands frequently! Including before you prepare or eat food, and after you cough, sneeze, or blow your nose.

We hope this information will help you and your loved ones to enjoy a healthy holiday season! Stay well!