With January coming to an end, many people may find they are “behind” or have “already failed” their New Year’s health goals. What I’ve learned for myself, and seen with many patients, is that this mindset is just as, or more so, detrimental to improving self than the habit you’re trying to improve. I hate to break it to you, but from what I have come to understand, we are all always a work in progress – The ultimate goal is to keep moving forward and not keep yourself stuck in an unhappy place. In my mind, the only way to fail is to give up on trying.
If something has not worked for you in the past, maybe try a new method that could help move you forward – Have a new mindset on changing your lifestyle. Analyze your habits, address habits that are barriers holding you back from where you’d like to be, and work to replace this habits with healthier alternatives. One by one – Create lasting change!
In short, save yourself money from joining a new diet program again and invest in learning about yourself, your needs, and getting professional help where needed.
For example, something as simple as improving your snack choices can change your whole eating routine over time – Many people struggle with low-nutrient and high calorie snack choices, excessive snacking, and/or mindless snacking in the evening. If your snacks are a problem area keeping you from your goals, start with that and see where it takes you.
The foods listed first are not “bad”, but it is imperative to look at what we are doing most of the time and have those choices be helping our health. We are what our biggest habits are. There’s room for icecream, cookies, and chips, but we know these do not help us feel our best if over consumed.
- Everything bagel with cream cheese – Snack this way: Bagel thin or whole grain toast or cucumbers, with cream cheese and everything bagel seasoning | Why? Carbohydrates reduced, calories reduced, fiber and nutrients increased, similar flavors
- *Icecream – Snack this way: Low-sugar yogurt cup with fruit, a few dark chocolate chips, and low-sugar granola or nuts/seeds | Why? Added sugar reduced, calories the same, nutrients increased
- Peanut butter cracker sandwiches – Snack this way: Triscuit crackers with almond butter | Why? No trans fat, more fiber, more heart-healthy fat
- *Bag of chips – Snack this way: Make a snack plate: A portion of more nutritious chips (Terra, Blackbean Chips, Food Should Taste Good Chips) with cheese, olives, veggies and fruit | Why? Trans fat reduced, more vitamins and minerals, more protein, more heart-healthy fat, more fiber. Still addressing the craving for a chip, but preventing excessive intake of empty calorie chips.
- *Sweets (candy, snack cakes) – Snack this way: Apple slices with no sugar Sunbutter and 72% dark chocolate chips | Why? No added sugar, more fiber, more protein, heart-healthy fat and less/same calories
* Snack choices I see most patients struggle with over consuming.
The idea is that we are reducing empty calories and replacing with nutrient-rich snacks that still address the flavor you are craving – With more nutrients (verses empty calories) our bodies run better, can signal fullness cues quicker, and overall crave less because we are actually fed.
Apple Donuts
Equipment
- Knife
Ingredients
- 1 Apple
- 1-2 Tbsp. No Sugar Sunbutter or Almond Butter
- 1 Tbsp. 60% or 72% Dark Chocolate Chips
Other Optional Toppings:
- 1 Tbsp. Unsweetened Coconut Flakes
- 1 Tbsp. Nuts or Seeds
- A little shake of Cinnamon
- A little shake of Rainbow Sprinkles
Instructions
- Wash the apple, then slice horizontally. Use an apple corer, or cut a hole in the middle.
- Spread that Sunbutter or almond butter on there.
- Top with dark chocolate chips and/or any other toppings you'd like. Enjoy!
#Soulwork in the Kitchen
If you can’t fly, then run. If you can’t run, then walk, If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.
Martin Luther King Jr.
One response to “Snack This Way + Apple Donuts”
click on the how to check shortlisted candidates name Kala Courtney Sigsmond