It's almost Valentine's Day and who doesn't love celebrating with a little sweet treat? If you want to indulge a little without feeling like you're compromising on your health, give one of these recipes a try and see what you think! These 4 chocolate dessert recipes have fiber, protein and heart healthy fats and antioxidants.
Strawberries with Melted Chocolate and Pistachios
1/2 cup Milk Chocolate Chips
1/2 tsp Coconut Oil
2 cups Strawberries (tops removed, halved)
1 tbsp Pistachios (finely chopped)
Combine the chocolate chips and coconut oil in a bowl and microwave on high for 30 to 45-second intervals until melted. Stir with a spoon to fully combine. Alternatively, you can melt the chocolate and coconut oil over a double boiler.
Place the strawberries in a glass or bowl. Drizzle the chocolate over top and top with pistachios. Enjoy!
Chocolate Protein Mug Cake
1/2 cup All Purpose Gluten-Free Flour
1/4 cup Chocolate Protein Powder
3 tbsps Cocoa Powder
3 tbsps Coconut Sugar or Cane sugar
1 tsp Baking Powder
1/4 tsp Sea Salt
1/2 cup Unsweetened Almond Milk
2 tbsps Tahini
2 tbsps Dark Chocolate Chips
In a mug whisk the flour, protein powder, cocoa powder, coconut sugar, baking powder, and salt. Add the milk and tahini. Stir well to combine until no flour remains. Fold in the chocolate chips.
Microwave for 90 seconds until the cake is spongy to the touch. Allow the cake to cool slightly and enjoy!
Raspberry Banana "Ice Cream" with a Dark Chocolate Square
2 Bananas (frozen, chopped)
1 cup Frozen Raspberries
Add the bananas and raspberries to a food processor and blend until smooth. The mixture will be thick. Scrape down the sides as needed.
You can serve it at this point for a soft-serve consistency or freeze it for 45 minutes for a firmer consistency.
Add a square of quality dark chocolate. Enjoy!
Greek Yogurt Chocolate Mousse
2 2/3 ounces Dark Chocolate (chopped)
1 cup Plain Greek Yogurt
2 2/3 tbsps Cocoa Powder
2 tsps Honey
1/3 tsp Vanilla Extract
1/16 tsp Sea Salt
Add water to a double boiler. Alternatively, fill a small pot halfway with water and place a heat-safe bowl on top. Bring the water to a boil and add the chocolate to the bowl. Melt the chocolate, stirring often. Set aside and let cool slightly.
In a stand mixer with the whisk attachment, combine the cooled melted chocolate, Greek yogurt, cocoa powder, honey, vanilla, and salt.
Whip the mixture until smooth and creamy and then portion into containers or jars. Place in the fridge overnight or for at least eight hours. Enjoy!
If you need help with your health and nutrition goals make an appointment today with Stephanie Thomson, MS, RD at Summit Peak Nutrition Services, LLC to get started!
Prediabetes is a serious health condition that affects more than 88 million adults in the U.S. alone, according to the Centers for Disease Control and Prevention (CDC). It's diaganosed when your blood sugar is higher than normal, but not high enough to be diagnosed as type 2 diabetes. An A1c level of 5.7-6.4% is considered prediabetes. If you have prediabetes and don't address it, you may develop type 2 diabetes. There are roughly 37 million people in the U.S that struggle with type 2 diabetes. One effective method for managing and potentially reversing prediabetes is mindful eating. Keep reading to learn actionable strategies to help you eat more mindfully, and take control of your health and nutrition!
What is Mindful Eating?
Mindful eating involves being fully present while you eat. This means paying attention to everything about your food—how it looks, smells, tastes, and feels. By focusing on these aspects, you can improve digestion, enhance your body's satiety signals, and make healthier food choices.
A study by the American Journal of Clinical Nutrition found that individuals who practiced mindful eating ate about 40% less during meals without feeling deprived. By embracing this technique, you can foster a positive relationship with food, recognize hunger cues, and reduce cravings for unhealthy options.
Putting Mindful Eating Into Action
1. Slow Down
Eating slowly allows you to savor each bite, and enjoy your meal experience. When you rush through meals, you may overlook important signals that you are full.
Tip: Try setting a timer for 20 minutes during meals or engaging in conversation. This will encourage a slower, more deliberate pace, helping you enjoy your food.
2. Eliminate Distractions
To truly focus on your meal, eliminate distractions such as the television and your phone. By dedicating your attention to your food, you can appreciate flavors and textures more fully.
Tip: Create a pleasant eating space, make it calm and relaxed.
3. Pair Your Meal with Deep Breathing
Before you eat, take a few deep breaths to ground yourself. This practice helps slow your mind and body, promoting a relaxed approach to your meal.
Tip: Inhale deeply for a count of four, hold for four, then exhale for four. Repeat this a few times to enhance your awareness before starting your meal.
4. Use Smaller Plates
Using smaller plates can trick your brain into feeling satisfied with less food. This is beneficial for portion control. Don't forget to balance your plate with lean protein, high fiber carbs and half fruits and vegetables.
5. Recognize Emotional Triggers
It is vital to identify when emotional distress leads to eating. By understanding the situations that prompt you to eat out of boredom, stress, or sadness rather than hunger, you can foster healthier eating habits.
Tip: Keep a food journal to track what you eat and your mood during meals. This practice can help uncover patterns in your eating habits. You might even benefit from talking with a therapist about these triggers to heal the root of the issue.
6. Practice Gratitude
Take a moment before each meal to express gratitude for the food. Recognizing the effort behind your meal can create a meaningful connection with what you consume.
Tip: Mentally list three things you appreciate about your meal, such as the nutritional content, the cooking effort, or delightful flavors.
7. Listen to Your Body
Your body gives signals indicating hunger or fullness. Being attentive to these signals is crucial for mindful eating.
Tip: Pause halfway through your meal to assess your hunger levels. If you think you may be full, save any remaining food for later instead of finishing everything on your plate.
8. Incorporate Variety
A diverse range of foods keeps your meals exciting and satisfying. It's also important for good gut health. A healthy gut microbiome can help with many health condidtions.
Tip: Aim to include a rainbow of foods on your plate—fruits, vegetables, whole grains, and lean proteins—for balanced nutrition.
9. Create a Mindful Eating Routine
Establishing consistent meal times can reinforce the practice of mindful eating. A regular schedule helps your body recognize when to eat, promoting better digestion and energy management.
Tip: Try to plan for three balanced meals a day. This routine can help maintain steady energy levels and curb impulsive eating.
Take Charge of Your Eating Habits
Managing prediabetes involves a comprehensive approach, and mindful eating can help you get into a healthier eating pattern. By implementing these strategies, you can cultivate a healthier relationship with food and improve your blood sugar management. It's important to remember that making lasting changes takes time. Be patient with yourself and keep practicing! Committing to mindful eating as a lifestyle choice, will get you on track to reversing prediabetes and enhancing your overall well-being.
If you need help with your nutrition goals, reach out and schedule an appointment today!
So your lab results just came back and your doctor told you that you have prediabetes. You’re freaking out wondering, what now? You may have been told to, “just lose some weight” or sent a vague handout on high glycemic carbs and told to “watch your intake” which doesn’t feel very helpful or empowering. While it can be scary to get this diagnosis, it can actually be a good thing because it means there is still time to make lifestyle changes that will prevent you from getting type 2 diabetes and improve your health in general. Here are seven strategies you can start right now.
Honestly look at your current diet. What types of foods are you eating? When are you eating? Are you sitting down to regular balanced meals? Do you have a lot of added sugar in your diet such as sugary drinks, desserts, chips, and other highly processed snack foods? If so, think about what foods you can live without and replace them with healthier foods. If you still want a sweet treat, pick one a day and add it at the end of a meal. Eat it slowly and mindfully enjoy it.
Aim to eat 3 balanced meals that include lean proteins like chicken, turkey, fish, lean ground beef, pork, tofu; ½ a plate of fruits and vegetables; include healthy fats like avocado, nuts/seeds, nut butters, and olive oil; and high fiber whole grains like quinoa, whole wheat pasta, brown rice, farro, wild rice, etc. Balancing meals in this way helps to regulate blood sugar by keeping your blood sugar levels more steady. It also helps to keep hunger under control to prevent mindless snacking on quick digesting carbs.
Get more movement and focus on muscle building. It’s ideal to get 150 minutes/week of activity such as brisk walking or bike riding. If you have a sedentary job try to sneak in a 10 minute walk after lunch. Take a short walk after dinner in the evening. Do some activity every hour like jumping jacks or body weight squats. Increasing muscle creates a place for storage of excess sugar in the form of glycogen. It’s also beneficial to your health in so many other ways. Figure out what works best for you and move your body.
Increase your protein and fiber intake. At your meals eat a larger portion of protein. Depending on your individual needs, this could look like 25-40 grams at each meal. Aim for 25-35 grams of fiber daily.
Have your vitamin D level checked. There is an association between low vitamin D levels and increased risk of type 2 diabetes. You may need a vitamin D3 supplement.
Get adequate sleep. Not sleeping well or long enough leads to insulin resistance and higher blood sugar. Sleep is vital to good health and reversing prediabetes.
Manage stress. Take some time daily to do something you enjoy or find relaxing.
Start with one strategy on this list that makes the most sense to you and before you know it, you’ll notice healthier habits forming!
