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8 Healthy Dessert Alternatives

8 Healthy Dessert Alternatives
Choosing a healthy treat over gooey chocolate cake or peach cobbler is never easy. Once you start making changes, however, your taste buds will adapt sooner than you think.

Here are eight ideas for satisfying a sweet tooth without neglecting your health

1. Watermelon

If you’re hooked on Popsicles, grab a slice of watermelon instead. The natural sweetness will satisfy your craving while keeping you hydrated.

Don’t buy seedless watermelon; the seeds have a number of healthy nutrients such as magnesium, which helps regulate blood pressure and metabolize carbohydrates and lysine, an essential amino acid that plays a role in cardiovascular health and sexual wellness. Other important minerals in the seeds include iron, copper, manganese and zinc.

2. Fruit Crisps

Fruit crisps made with pure oats and any gluten-free flour, such as almond, garbanzo or banana, are significantly better for you than all-American apple pie.

Be versatile. Apples are wonderful in a crisp, but berries, peaches and pears are other tasty options. Resist the temptation to have your crisp a la mode.

3. Rice Cake With Nut Butter

Crunchy sweets are almost impossible to turn down. That’s why the Girl Scouts make a fortune selling cookies.

Start with a sodium-free wild rice cake. Spread on organic peanut or almond butter. You can top it all off with banana slices, raisins or a generous pinch of flax seeds.

4. Warmed Fruit

Grapefruits, apples, oranges, pears, figs and red grapes are just a few of the fruits that can be transformed into warm, satisfying desserts. You may grill them, bake them or even saute them in healthy cooking oil. Add salt, chopped herbs, a dash of red pepper or citrus zest for flavor. A little goat cheese pairs well with warm fruit.

5. Yogurt and Toppings

The good bacteria in plain yogurt boosts digestive health. You may top yogurt with berries, chopped fruit, seeds, nuts, fresh herbs or a dollop of raw local honey for flavor.

6. Smoothie

You could sip a different fruit smoothie every night for the rest of your life and never taste all the flavor combinations. They may be hard on your blender, but they’re better for you than sugary margarita mix laden with preservatives.

7. After-Dinner Drink

Speaking of margaritas, it’s possible to enjoy healthy versions as after-dinner drinks. Tequila has a bad reputation because people line up shots and often regret it the next day. The truth is that aged, organic tequila from any reputable agave farm is one of the safest alcoholic drinks. The body processes it much faster than other liquors, making it less likely to linger and lead to bad hangovers. The agonizing hangover associated with tequila is more likely due to highly processed, artificially colored margarita mix.

If you’re staying in for the night, sip one shot of quality tequila with any fresh fruit juice. Use crushed mint and muddled fruit, such as grapefruit or orange, to create unique flavors.

It goes without saying that moderation is key, so try not to overdo it. Otherwise, the calories and sugar in alcohol can quickly add up.

8. Sorbet

Europeans have been on to sorbet for ages. It’s light, refreshing, tasty, and it cleanses the palate.

To make a sorbet, blend berries or chopped fruit with water, a little raw honey and a squeeze of fresh lemon juice. You may add rosemary, mint or a splash of fruity red wine to enhance flavor. Freeze the mixture until it sets to your liking and you’ll have a dessert that’s far more sensible than ice cream or cake.

Weaning off fattening desserts is difficult unless you have replacements. Good ingredients and a little imagination are all you need for creating delicious alternatives.

More by this author

Jesse Boskoff

Co-Founder and COO at Status Labs

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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