Tag Archives: low fat

Healthy Ways to Satisfy Your Sweet Tooth

Low Fat and Low Sugar Suggestions

Finding healthy ways to satisfy your sweet tooth can be challenging. Not everyone can satisfy their sweet tooth with fruits, even if they are at peak perfection ripeness and could be classified as ‘Fruits from The Garden of Eden.’ If you among this group, you have my sympathies. But, there is good news! If fruit does not fulfill your needs there are many excellent alternatives – healthier dishes that will satisfy your sweet tooth.

The first step is to replace empty-calorie, refined white sugar with unrefined raw sugar or honey. Studies have shown that using unrefined raw sugar or honey instead of white sugar at an average consumption of 130g/day will offer an increased intake of antioxidants equal to the amount found in a single serving of fruits or berries.  You can also substitute Stevia™ for sugar. Stevia is an extract from the sweet leaves of the stevia plant and has zero calories.

Low-Sugar and Low-Fat Ways to Satisfy the Sweet Tooth

Ideas for dishes that will satisfy your sweet tooth without adding a lot of fat and calories:

•    Chocolate – delicious! Unfortunately, most commercial chocolates are extremely high in calories, plus loaded with sugar, and offer little nutritional value.

A wonderful way to satisfy the craving for chocolate and get some nutrition at the same time – chocolate covered fruits! Dip your favorite fruit in melted chocolate (preferably dark chocolate) and let it cool. Voila! You have a healthier (than normal chocolate candy) and very satisfying treat. Experiment with different fruits to find your preferred combinations (Strawberries, blueberries, and cherries are my favorite.)

Nuts are also a great choice for dipping – use raw almonds, pecans, and walnuts for the best nutritional value – and enjoy the crunch!

•    Ice cream – who doesn’t love ice cream? Ok, maybe some people don’t, but most people do love ice cream, and commercial ice creams are not particularly healthy.

Homemade IceCream
Image by Madlyinlovewithlife

The solution – start making your own. Buy an ice cream maker! Or not! There are many simple methods to make ice cream at home even without an ice cream maker. Check out this article: How to Make Ice Cream without an Ice Cream Machine.

The advantage of making your own ice cream over commercial ice creams is that you can use honey or unrefined raw sugar, fresh fruit; plus, no added preservatives, artificial flavors, or vegetable oil. Yes, I said vegetable oil. Vegetable oil is a common ingredient in many commercial ice creams. I find it interesting that it is listed on the label as edible vegetable oil – what a relief! (LOL) Homemade ice cream will still include cream in the mix; but, you can use low-fat cream.

Try this little trick.  Make a fruit smoothie with low-fat milk; a drop or two of vanilla, a handful of ice and you may trick your mind and taste buds into believing that you are drinking a milk shake.

•    Yogurt – many people love this alternative.  Use Greek low-fat plain yogurt with your favorite fruit, juice of one orange, sweetener (honey, Stevia™, unrefined sugar), and you have a delicious, healthy yogurt smoothie.

Different types of honey work amazingly well with yogurt. You can also freeze the smoothie and enjoy homemade frozen yogurt. I guarantee that it will offer considerably more nutritional value than any commercial frozen yogurt.

•    You are lactose intolerant and struggle with a sweet tooth.  I know, I know – milk smoothies, frozen yogurts and ice cream will not work for you – but you can still satisfy your cravings.

Try sorbet. Sorbet is basically frozen fruit puree or juice, but churned in order to make it scoopable like ice cream. Add honey or unrefined raw sugar and freeze it using the same method suggested for ice cream noted above. You can also enjoy a chilled fruit slushy, or you can freeze the fruit puree or juice in an ice tray and enjoy frozen fruit popsicles.

•    Atkins Nutritional Bars are wonderful products created for those following the low carb Atkins Diet that does not allow consumption of any type of sugar.

These bars are healthy and delicious. Flavors include, brownies, healthy M & M type candies, chocolate bars, peanut butter bars, raspberry breakfast bars, and many more – all 100% sugar free. They also offer a great line of shakes, also sugar free and very tasty –  flavors: chocolate, vanilla, coffee and strawberry.

The next time your sweet tooth demands attention, try one of these simple ideas for healthier  sweet treats.  ENJOY!


Crossing the Weight Loss Plateau

Hitting the Weight Loss Plateau

Is Part of the Process

Weight Loss Plateau
Image by Kris Robinson

This is a follow up to a previous post from a few days ago in which I talked about the dreaded dieter’s plateau – the point in the dieting process that always appears no matter how much you do not want it to.  You are moving along great, the pounds are coming off, you feel confident that you will reach your goal and suddenly the scale seems to be broken – it doesn’t change from day to day. It is maddening! You start to think if things don’t change soon, you will go backwards and gain all you have lost.  What can you do?

First – recognize that hitting a plateau is part of the process. Instead of letting it get you down and knocking you off track, look at it as an opportunity to clear your head, intensify your focus and develop a strategy to move forward toward your goal.

Below are eight things you can do to re-light the spark that ignited your determination in the beginning and get across the plateau to higher ground.

  1. Check your ultimate goal – is it realistic and healthy?

When you are stalled it is critical to consider your ultimate goal carefully.  Ask these questions: 1) Is the weight you are planning to reach realistic?  2) Is your expected rate of weight loss reasonable and healthy? 3) Are you going about it the right way? Whatever the answers, don’t let them discourage you or be a reason for quitting. Simply make the necessary adjustments to keep you moving forward.

Hopefully you have chosen a healthy, nutritionally-rich weight-loss program. If so, you should be losing one to two pounds per week. Also, remember that everyone’s body is different, with its own ideal weight and size. An easy trap to fall into is the desire to look like your friend, a model, or a celebrity.

Comparisons are dangerous and goals that are based on such comparisons are faulty. Your body knows your ideal weight, so listen and pay attention to what feels right.  A good marker can be set by using a Body Mass Index Calculator to find your ideal weight. (Be sure to read the information to understand how it works.)

The ideal weight range is wide enough that you can figure out which end of the range should be your goal.  As I get older I tend to feel better a little on the heavier side. Be sure to factor in age and your current health. Remember that healthy weight is a lifestyle – not a diet!

  1.  Switch to eating high-protein/low-carbs for a while

You must eat enough protein – even on a diet – to maintain your lean muscle mass.  When you cut your protein down too low, you will lose weight, but it will come from both your fat and muscle tissue, which is not healthy.

In order to preserve muscle tissue during a weight loss regimen, men need 150 grams of protein per day, and women need 100 grams.  If you made a mistake in the beginning and have already lost some muscle tissue, you should seriously consider adjusting your diet to include more protein in order to sustain your muscle tissue and jump-start your diet again.

Every diet or weight loss program must include the necessary nutrients to preserve your body’s muscles. If you have chosen one that does not do that, make the necessary changes NOW.

  1. Incorporate aerobic exercise and resistance training into your routine

A great way to boost metabolism is to make aerobic exercise a regular activity.  For people under 35, a 30-minute brisk walk – three to four times a week will do wonders. Over 35 or terribly out of shape because of prolonged lack of exercise, you should start with 10 to 15 minutes two or three times a week and build up slowly.

Another great exercise choice is weight training with free weights or machines, if you are up to it. It is an excellent way to increase your metabolism almost overnight – as much as 5% to 10%.  Workouts several times a week will increase muscle mass, which burns more calories faster. Studies have shown that a solid weight training workout can boost your metabolism for as long as 21 hours after.

  1. Look for hidden carbs that may be stalling your progress

Stay alert and pay attention to what you are eating.  When your weight loss slows to a standstill (hits a plateau), check for hidden carbohydrates that may be piggy-backing unnoticed into your diet. For example – sugar can be found in very unlikely places, especially condiments such as salad dressing, ketchup, teriyaki sauce, BBQ sauce, etc.

Processed foods such as gravies and sauces that are found on frozen veggies must be avoided – they often contain sugar, milk solids and cornstarch. AND, watch out for low-fat foods.  Yes, they take out the fat, but they add a lot of sugar and sugar products as flavor enhancers.

If you can’t immediately identify the culprits, put on your detective hat. . . for a couple of days make a list of everything you eat and drink, and read labels. Then, each night study the list and find the hidden carbs that may be keeping you stuck. Once you know what they are, you can stop eating them and break through the plateau.

  1. Stop eating refined and processed food

Eliminate all refined foods from your diet – especially refined sugar and grains.  In case you don’t know, this includes all white rice and all white flour products such as white bread, pastries, pasta and crackers.

The second group is anything that contains refined sugar – even small amounts. This group includes soda pop, sugar-coated breakfast cereals, pop-tarts, cookies, cake and most desserts.

This is probably the simplest step, but for many people one of the hardest. However, if you can take the step, chances are you will experience a huge dieting breakthrough that will not only jump start your diet again, you will have more energy and feel better than you have in a long time.

  1. Stay away from caffeinated drinks and diet sodas

The jury is still out on these but, there are enough studies that support the ill effects of both caffeine and diet drinks for people who are trying to lose weight that it isn’t worth the risk.

According to a report from researchers at Purdue University, drinking diet soda may not only be as bad for your health as the regular stuff, but it may be causing you to pack on the pounds.

Drinking just one can of diet soda per day is “enough to significantly increase the risk for health problems such as obesity, type 2 diabetes, metabolic syndrome and cardiovascular disease.”

The report explains that diet soda and artificial sweeteners trick the body into thinking that it is consuming real food and sugar even though it isn’t, which could lead to metabolic confusion and over-consumption. Diet soda should not be considered a “healthy” alternative to regular soda – learn to drink water instead.

According to a study published by the National Institutes of Health, caffeine affects cravings for food because it raises the stress hormone cortisol. Cortisol raises heart rate and blood pressure and tells your body to increase its energy stores.  Cravings are always a challenge when dieting, so don’t add to the problem by drinking caffeinated drinks. One last thought on caffeine . . . . avoid completely the energy drinks which are very bad for your overall health on many levels.

  1. Be sure you eat enough

How much and how often are you eating?  When you cut back on either, or both, quantity and frequency, it can negatively impact the way your body functions and easily create the weight loss plateau. There is a lot of evidence that eating small amounts, frequently can satisfy your hunger and produce better results than if you were to eat the same number of calories in three whole meals space evenly throughout the day.

When hunger pangs hit, munch on healthy, low-calorie, crunchy snacks such as sliced carrots, celery, jicama, green peppers, zucchini, and cucumbers. Eat as much as you want – no hidden culprits will be found.  You can also treat yourself to a few raw almonds a couple of times during the day for a slightly sweet, healthy snack.

  1. Stay completely hydrated

Water is an important component of any diet.  You must stay hydrated with a continual replenishment of water.  Dehydration can actually slow down your weight loss. Become one of those people who always have a bottle of water in their hands or sitting next to them as they work.  Hydration not only helps the body burn fat efficiently, it also helps control your hunger.

A high-quality aloe concentrate added to your water can be an excellent aid in keeping your digestive tract working at its best.  Also consider taking a probiotic supplement to assist in maintaining healthy intestinal flora.

  1. Keep Your eye on the prize – stay motivated

If you are like most of us, once you decide to begin a serious weight-loss program and commit yourself to the process, there is a sense of right-mindedness and excitement about the end result; and, the excitement mounts as the pounds began to fall off, one-by-one. Keep that feeling alive in your mind and tap into it whenever doubt and discouragement start to creep in.

Remember what helped you make the decision to start losing weight. Think about your primary motivation and see if it still works, or if you need to find a stronger motivation. Then, keep reminders in critical places such as your master bathroom mirror and/or the refrigerator.

A picture of you looking great is often helpful – maybe a before and after from years past – maybe a favorite dress or new suit, or the perfect swimsuit for your summer vacation that you can’t wait to wear.

We all have our hot points – for me it is simply the way I feel when I a slim that motivates me the most.  What is yours? I know you have one (or two). Find it and keep it clearly in your mind’s eye – or physically where you can see it every day.

Most important of all – don’t forget – THE PLATEAU IS TEMPORARY. Don’t let it defeat you.

To a lighter, thinner YOU!