OK, so we have all gone off the deep end diving into a box of cookies, eating a carton of ice cream or helping ourselves to a huge hunk of cake. And we have all experienced the guilt that follows…
But have no fear! You can absolutely have sweets and treats on a healthy clean eating plan! You can get excited over a dessert or snack! Indulging yourself with a healthy dessert will help you stave off cravings that lead to unwanted binges!
It takes a bit of planning, research, experimenting and taste testing. The most important thing to remember is to follow clean eating guidelines and to READ nutrition labels.
Choose foods and ingredients that provide some nutrients such as fiber, calcium, whole grains… And foods that are absent of ingredients you can’t pronounce or do not know what they are. These include preservatives, dyes, chemicals, sugars and cane syrup to name just a few… You want to avoid processed foods as much as possible! Instead look for whole foods and organic foods. Better yet become familiar with super foods and incorporate them into your treats!
To keep from over indulging on these healthy treats keep portion control in the front line! One way to do this is to make your own grab and go snacks and treats, wrapping individual servings or placing pre-portioned foods in baggies or individual containers.
I have considered it a challenge to “clean up” recipes. My love for baking has continued but now I makeover my favorite recipes experimenting with healthier ingredients. Cookies, cakes and other tasty desserts are my favorite challenges to take on. (Luckily my husband does not mind being my guinea pig.) Simple ideas to replace not so clean ingredients in recipes include:
replacing half the fat with applesauce
replace margarine with organic butter or coconut oil
try using palm shortening instead of shortening
use healthy oils such as coconut, safflower
use whole wheat pastry flour or a grain free baking flour such as Bob’s Red Mill 1:1 Baking flour
instead of refined white sugar use coconut sugar, organic sugar, Agave syrup, maple syrup or honey. Read here for more information on healthy sugar substitutes.
instead of corn syrup use honey or maple syrup
use organic ingredients when possible especially eggs, butter, cheeses…
replace milk with unsweetened almond milk or coconut milk
use pure extracts avoiding imitation ones
substitute sea salt or pink Himalayan salt for table salt
use organic peanut butter with only peanuts and salt – no sugar or extra oils
A final word of CAUTION: Remember that even with clean ingredients you have to be careful not to go overboard. So read ingredients, follow portion sizes, and fit your treat into your menu plan. You can then keep your waistline in check and savor the flavor of your chosen treat!
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Hi! This is Donna. I am a grandmother, mom, wife, and a teacher. I also love cookbooks, love to bake and really enjoy food! At age 56 I have developed a love of fitness after losing 46 pounds on the 21 Day Fix! I have always struggled with my weight! When menopause struck and things got totally out of control… My weight only went up not down. My muffin top turned into a bakery shelf. I desperately wanted to lose weight and improve my health. I wanted to be able to play and keep up with my beautiful grandchildren. Nothing I tried worked until I found the 21 Day Fix. Now instead of a tight size 16 I wear a comfortable 8 and even some 6’s! At age 56 I am in the best shape of my life. My current goals are to improve my strength and to continue toning my body. I along with my daughter, Danielle, am here to help you reach your own fitness goals! You are never too young or old to become fitter, healthier, and stronger!