Go Slow When Making Fro-yo

First it was the cupcake craze and now the latest culinary confection that is sweeping the nation seems to be frozen yogurt shops.  Instead of just being a behind the scenes option at ice cream stores, now they have entire stores devoted just to them.  With tons of flavors and even more topping options, it can be easy to get lost in making the dessert of your dreams.

Now I have asked many of the young, female athletes I've spoken with about their love of this frozen dessert, and not surprisingly the majority of them have confessed to making not the healthiest of treats.  And even some of things you are topping with that you think are healthy aren't always the best.  For example, I always encourage peanut butter as a part of a healthy diet.  However when a young girl asked me if peanut butter topping was healthy, sadly the answer is no.  Peanut butter topping is loaded with sugar and syrups to make it taste more sweet, so it is not as healthy as it's spreadable counterpart.  These are the kind of things that make building the perfect frozen yogurt difficult.

Another problem is the size.  Some places offer one size container and they charge by weight.  Even though you maybe wanted a small and go into the process with the intention of making a reasonably sized dessert, it is our nature to want to fill the container.  Don't feel obligated to fill the whole container.  If there are size options, stick with a small.  The standard serving size for ice cream type desserts is a half cup or the size of a half of a tennis ball.

When it comes to choosing flavors it can also be tricky.  Sometimes flavors are non-fat, which doesn't always make them healthy.  A lot of non-fat flavors are higher in sugar to make up for flavor lost taking out the fat.  The plainer flavors will almost always contain less sugar and fat, but if you eat richer flavors in smaller, more manageable servings, then it is just as good to eat those flavors than the plainer ones.  Also the richer the flavor, the less toppings you may put on whereas with the plain varieties you might put more toppings to make up for lack of flavor.

Now to toppings.  I am a realist.  I know it is hard to go to one of these stores and only put fruit and nuts on your plain yogurt.  When there are so many delicious and different options to choose from it can be very hard to control yourself.  The best advice when it comes to toppings is portion control.  Just like with richer flavors, less is more.  With candy pieces, hot fudge, caramel and other such toppings, a little bit can go a long way.  You can get your favorite toppings, just don't drown your frozen yogurt in them.

Especially in the summer, a trip to your favorite frozen yogurt is tasty treat that you look forward to.  As long as you build your fro-yo with moderation in mind and don't go overboard, you can grab a spoon and enjoy!

Make Friends, Not Enemies, with Your Food

I was recently giving a presentation to a group of high school cheerleaders.  I had mentioned early on in the presentation that there is no such thing as dieting, and that no food should be “off-limits”.  When it came time to ask the final question, one of the girls raised her hand and asked, almost as if she were sharing a secret, “Can we really eat anything we want?  Like cookies?”  The question struck me as interesting, because it was as if I was giving her permission to do an illegal act by saying, “Yes you can eat cookies if you want to eat cookies.”

I thought quite a bit about this question in the weeks that followed.  I realized that our culture has made food out to be the enemy.  There are certain foods on the “Top Ten Most Wanted List” that we do not want to be “caught” with because it is a reflection of our healthy, or not so healthy habits.  But it is time to give food back its innocence!  There are so many ways any foods, even those previously deemed “criminal” can find a place in a healthy lifestyle.

Try out these tips for fitting in some of your favorites!

·         Moderation: When I was asked about the cookies I told the young lady who asked she could eat them every day if she wanted to.  I cautioned however this does not mean eat the whole box of Oreo's®, or a cookie from the deli that’s the size of your face on a daily basis.  Make serving sizes your friend and you can include anything in your eating plan in moderation.  Sharing always works too so everyone gets to enjoy!

·         Simple swaps: Maybe you love chips and dip, or you can’t resist ice cream.  Use healthy swaps with same taste and texture profile in order to curb your cravings.  For example, use nonfat, plain Greek yogurt in place of sour cream for your favorite dips!  When making mashed potatoes, use half the amount of potatoes and the other half blended cauliflower!  Bake your own oven fries instead of going through the drive-thru!  There are tons of ways to have the foods you want, but optimize their health benefits at the same time.

·         Balance your Indulgences: You can’t always say yes to every food you desire throughout the course of the day.  For example, if you decide to go with the blended coffee drink at breakfast that has a little more sugar than you would normally start your day with, that’s fine!  But maybe later in the evening pass on the ice cream for dessert, and go with yogurt or fruit with a little whip cream to balance out your earlier treat.

There is always a way to have your cake and eat it too…pun intended!  So use your intuition when honoring your indulgences, and balance those decisions with healthy choices as well.  You will find yourself satisfied and unrestricted, while still maintaining a healthy lifestyle!

Want more information for how to make food your friend?  E-mail me at shelbi@cheer-360.com!