Top 10 Tips for Weight-Loss

1. Set realistic goals. Each one of us was given a unique body with it's own genetics, biochemistry, environmental, and spiritual aspects which come together to form our health. When considering your weight-loss goals start with something achievable and concrete, like loosing 10 lbs or 2 pant sizes, and keeping that weight off.  

• Instead of comparing your unique body to others with unrealistic expectations...honor it!  

2. Focus on the big picture. To achieve and MAINTAIN your weight loss goals, you have to focus on the big picture and choose to make a lasting lifestyle change. 

• Eating a healthy diet is an evolution over time. Start somewhere...maybe with cutting back on your intake of soda and sugary foods. Once you've successfully cut back on those foods - keep moving forward. 
• When you eventually reach your healthy weight, continue to eat a healthy diet and live your healthy lifestyle or all the pounds will eventually come back. Many people reach their target weight and go back to old habits - only to be saddened when their extra fat tissue returns. 

3. Address any underlying health conditions and imbalances. Health imbalances and disease states can make it nearly impossible to maintain a healthy weight (whether your are over or under weight). 

• Seek whatever care or therapy your body needs to begin healing in addition to following a healthy nutrition plan. Hopefully, down the road you'll be able to decrease doses of any medications and possibly eliminate them entirely.
• Nutritional supplements are an excellent way to boost your body's health without a long list of side effects. Seek out expert advice on supplements to assist you.

4. Be prepared to be imperfect and reach plateaus. I always struggle with this one. I'm sorry to tell you this but you are human and you will make mistakes, bad choices and reach plateaus at times. As Paulo Coelho said in his famous book, The Alchemist, "The secret to life is to fall seven times and to get up eight." 

• When you step off track, get up the next morning and start over again - it's really that simple. It's natural to take 3 steps forward and one step back... overall, you are still making progress! :-)
• Plateaus are a natural part of weight loss. When the body becomes accustomed to a certain weight, as a survival mechanism, it will resist shedding those pounds and create stalls in any weight loss program. When you hit a plateau, trying shifting the types and quantity of foods in your diet around. 

6. Eat less carbohydrates. All carbohydrate foods whether whole grain, natural or heavily processed will eventually be broken down into a simple sugar and released into the blood stream. When the blood sugar is high, the bodies hormone balance and fat regulation is thrown out of balance. Leading to the buildup of fat stores in the tissues. When the body's fat stores increase, so does the blood triglyceride levels. When blood triglyceride levels are high, you are at greater risk for diabetes, heart disease, and other serious illnesses. Eat less carbohydrates to promote a healthier metabolism and prevent disease. 

• Aim for less than 150g per day. Popular low-carb diets recommend ranges from 20-150g for weight loss or weight maintenance.

7. Eat fat to lose fat. Current nutrition research proves that fat is not the devil it was once portrayed as (and in the mainstream...still is). Eating fat from animal proteins, butter, avocadoes, olives, nuts, seeds and oils paired with a low-carb diet turns the body into a fat burning machine! Fat helps to support a healthy brain, improves moods, encourages balanced hormones and fat regulation. 

• Aim for 6-7 tablespoons equivalent per day. In some cases, ingesting even large quantities of fat is necessary. 

8. Eat adequate protein. Consumption of adequate protein will keep you satisfied and full so you know when to stop eating and when to eat again. Also, doing so will encourage you to shed weight from the fat stores of your body instead of lean tissue (muscle mass). 

• Aim for 12-18 oz per day. Spread your intake out throughout several meals and snacks. 
• Avoid over-consuming protein, and eat in balance.

9. Eat lots of fresh low-carbohydrate vegetables and fruits. Vegetables and fruits are rich in dietary fiber in addition to vitamins and minerals. Dietary fiber helps to flush toxins and waste products out of the body. 

• A healthy digestive system is integral to your well-being. Eat vegetables and fruits to feel well and keep your body running clean! 

10. Keep healthy foods on hand and plan ahead. It's easy to make a healthy choice when you have nutritious, tasty foods and beverages readily available. :-)

• Wake up early enough to eat breakfast, take lunch and snacks with you to work rather than grabbing a cookie from the coffee shop mid-afternoon, and throw dinner in the crockpot so it's ready for you when you get home! 
• Plan your meals and write up a grocery list to save time and money.
• When eating out, do your best and stay on track when possible. 

*Post and photos by Keri Rogers.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

Eat Fat to Lose Fat, Feel Happy, and Live Healthy

Contrary to popular belief eating fat does not make you gain weight. In fact, eating a large percentage of calories from healthy fat paired with a moderate amount of animal protein may be just what your body needs to shed excess pounds. Sometimes weight is accumulated in the body when the blood sugar is not balanced; and excess carbohydrates or protein are stored as fat. Eating ample amount of healthy fat and animal protein help to balance your blood sugar.


For most individuals, the blood sugar is on a constant roller coaster of highs and lows throughout the day. Both high and low blood sugar have negative side effects, such as, panic attacks, fatigue, food cravings, weight gain, irritability, and decreased fertility among a collection of other symptoms. Eating a nutritionally balanced diet that contains fat, protein, and carbohydrates throughout the day will help to balance your bodies blood sugar. 

When the body's blood sugar is balanced it functions at an optimum level, food cravings decrease, and moods improve. In addition, eating fat and animal protein will keep you full for hours and satisfy you so you don't overeat. Set the foundation for a healthy weight with a balanced blood sugar. 

To balance your blood sugar eat a combination of fat, protein, and carbohydrate throughout the day. Eat small frequent meals and emphasize the following food groups:

• Fat: unsalted butter, coconut oil, almonds, pumpkin seeds, avocado, etc.
• Animal Protein: grass-fed beef, pasture-raised chicken, wild-caught salmon, etc.
• Vegetables*: leafy greens, garlic, broccoli, onions, brussel sprouts, squash, etc.
• Nuts and Seeds: almonds, brazil nuts, pine nuts, pumpkin seeds, etc.
• Fruits*: berries, lemons, coconut, peaches, green apples, etc. 

*Opt for lower carbohydrate options.

Sample Menu Plan for a Balanced Blood Sugar

• Breakfast: Scrambled eggs (2) and sauteed spinach in unsalted butter with half of a sweet potato.
• Snack: 2 oz. Grass-Fed Ginger Beef Jerky with celery and 8 almonds
• Lunch: 4 oz. Spice-rubbed salmon over chopped romaine lettuce with sauteed bell peppers and onions with a lemon butter sauce OR pecan chicken salad over romaine lettuce, cucumber, and parsley
• Snack: half of a Protein Shake 



Coconut oil is a incredibly healthy
source of fat and energy!

• Dinner: 4 oz. Grilled Italian marinated chicken breast with roasted brussel sprouts, cauliflower, and zucchini

Post by Keri Rogers.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

Resources: 

Blood Sugar Roller Coaster

Why We Get Fat by Gary Taubes

Wellness Tips for the Alcohol Enthusiast

In the words of the band, Sublime, "It's summer time and the living's easy." I've compiled a list of 10 facts/tips to help guide any alcohol enthusiast towards maintaining their wellness goals while enjoying the hot days of summer and having fun.

1.Moderation is key. As in all things in life when practiced in moderation drinking alcohol can be a part of a healthy lifestyle. Some benefits have been proven and associated with moderate consumption, however, if you haven't drank alcohol before the pro's do not out weight the con's so don't start now. Whether or not you choose to drink is a very personal matter and all individuals should consult with their doctor if debating this decision.

According to the American Dietetic Association, moderate drinking is defined as:

2 drinks or less per day for men

1 drink or less per day for women

1 drink = 1-12 oz beer, 1.5 oz liquor, or 5 oz. wine*

*Traditional servings of wine are 6oz.

2. Hydration is important! Alcohol in it's very nature is drying and dehydrating for the body. If you choose to enjoy an alcoholic beverage drink an extra glass of water afterwards to compensate. Especially in the days of summer it's important to drink water all throughout the day.  Sometimes enriching your beverage intake with electrolytes and minerals is also helpful.  

3. Empty calories. Alcohol contains 7 kcal per gram and the calories provided are "empty" meaning that they are a not providing any noteworthy nutrients.  Choose to emphasize eating all the nutritious foods you can over consuming empty calories like alcohol, soda, candy, and all processed sweet treats.  

1-8 oz. margarita = 300-700 calories

1-12 oz. beer = 90-300 calories

1-6 oz. glass wine = 100-150 calories

4. Filling up on alcohol and other empty calories prevents us from taking in adequate amounts of life sustaining nutrients. By drinking in moderation you allow your body to crave foods and beverages that are nutrient dense and will promote the health of your being.

5. Set limits for yourself and stick with them. Sometimes volunteering to be a designated driver will help you to keep your drinking in check. Also, setting a limit the amount or frequency of your drinking and communicating with friends will help.

If you know you want to have a maximum of two drinks only bring enough cash with you into the establishment to cover the cost plus tip.

6. Listen to your body. When you're having a get together with friends and responsibly drinking alcohol pay attention to how your body feels during the process. Your body will send you tons of signals when you're approaching your limit or you've had too much. Practice ahimsa or nonviolence. Drinking yourself into a drunken, angry, or nauseous stupor may be fun in the moment but will have lasting health effects. The body is an innately intelligent being and a night of heavy drinking can be both stressful and harmful.

7. Think quality over quantity. Have a nice drink - the one you really want. That way your less inclined to crave more!

8. Prevent the alcohol munchies. Pace yourself with the alcohol and make sure to drink plenty of water to prevent the ravenous alcohol munchies that many people experience. We are mostly like to sabotage our healthy eating habits after 10pm.

9. Choose low-calorie and low-carbohydrate mixers! Some simple favorites: water with fresh juice with no added sweeteners (lemon and lime work well), club soda with a splash for fresh squeezed juice with no added sweeteners, diet sodas (limit the amount of artificial sweeteners you injest as these are newer substances and they are believed to "sit" in the liver and accumulate). Also, reconsider drinking that energy drink paired with alcohol due to the fact that energy drinks are high in calories and carbohydrates in the form of simple sugars! Alcohol is a suppressant and energy drinks are an upper - what message are you sending to your body?

10. Enjoy yourself and be mindful of your decisions. When we falter what is important is that we stand back up and keep going. Life is guaranteed to produce change and emotional roller coasters once in a while... smile and stick with what you believe in! :-)

Peace and love! 

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact me for details: Website or BAYAWellness@gmail.com 

The Sugar Blues

"What are little boys made of?
Snips and snails, and puppy dogs tails
That's what little boys are made of!"
What are little girls made of?
"Sugar and spice and all things nice
That's what little girls are made of!"
- Mother Goose Nursery Rhyme




It all starts when we're young - the craving for sugar is created with sweet juices, candy and cookies rewards, and the famous first birthday experience nose-diving into a miniature cake.  We get a taste in our mouths for sugar, the most readily available addictive substance on the planet.  It's only within the last few thousand years that sugar became a staple in the diet.  In this day and age, sugar can be found in a wide variety of products form soda to peanut butter - we've got the sugar blues. 

The average US American consumes 22 teaspoons of
sugar per day.  1 g of sugar = 4 teaspoons.  

Past...


Thousands of years ago,  sugar cane grew naturally in the Indus-Saraswati region of India (ironically the same region of India where Yoga is from).  Cattle were the first known consumers of sugar,  as they were discovered chewing on the sugar cane.  Eventually, the people of India began to chew sugar cane as well for it's beloved sweetness.   The sugar cane was then transported over to Europe.  In Europe, they loved the sweetness but didn't enjoy having to actually chew the sugar cane itself.  So they began extracting the sweet liquid through crushing of the cane.  At this point, sugar was time consuming and difficult to extract, therefore, very expensive.  Sugar was thought of as an extreme luxury... maybe even a once in a lifetime treat.  Over time, through politics, slave labor,  and technological advances sugar became much more affordable, shelf stable, and easier to produce.  


Present...

You may love sugar... but it definitely
doesn't love you back. Unless you define
love as an expanding waist line, food
cravings, and increased risk for diabetes.   

We live in a world of ever-expanding-waistlines... where obesity and overweight is now considered an epidemic.  Now-a-days most people have sugar at every meal and all throughout the day.  Oftentimes, we're consuming sugar without even knowing it.  Sugar is found in many food items: salad dressings, condiments, processed and refined grains, sweetened beverages (soda, juice, tea), etc.    It has been scientifically proven, that there are many negative health effects that occur from the consumption of sugar, such as diabetes, elevated blood triglycerides, insulin resistance, weight gain, and heart disease, among others.   Yet people still consume sugar in catastrophic amounts.  The reason people are willing to buy sugar even though it is proven to cause a multitude of diseases is because (like cigarettes) it is a highly addictive substance.  Sugar acts like other addictive substances in the way that it affects the neurotransmitters of your brain.   Eating sugar or foods that turn into sugar (bread, pasta, crackers, juice) sends your body on a roller coaster ride of highs and lows which greatly affect how you feel and your general well-being.  


Future...


By the year 2020, it is predicted that 1 in 2 Americans will have diabetes.   It's time to make a change...

What can you do about it?


1.  Reduce and eliminate all sources of refined and processed grain products, as well as, sugary treats. 
2.  Emphasize eating healthy sources of fat, protein, fresh vegetables and fruit.
3.  Meet with a nutritionist to get a detailed nutrition plan, loose weight, and start investing yourself in a healthy lifestyle.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Eating Healthy for the Holidays

As we attend and host holiday gatherings this year, I challenge you to stay on track with your healthy living mindset.  Here are some tips to make attending and cooking for holiday parties healthier this year!  

1.  Awareness is key.  Be mindful of what you consume.   Pay attention to what you're putting into your body.  Did you have one glass of wine or 4?  Do this from a place of just wanting to acknowledge what is (don't make it about placing judgement on yourself.)  Also, plot your course... look around at what food and beverage are available first.  One you know what your options are you can quickly create a mental plate for yourself with healthy foods.  Take time to think about what you are putting into your body.  

2.  Acknowledge what foods you really want to eat (like Macaroni and Cheese)  and the ones you know are good for you.  Get one plate with a balance between eating well and eating what you crave.

3.  Question seconds.  Are you really still hungry?  We often go for seconds because the first time around we didn't get some of the food we originally wanted.  Over-eating causes us to accumulate body fat and weight gain.  Take care of finding a good balance in Step 2.

4.  Savor every bite.  Allow all five of your senses to be involved as you eat.  Look, smell, taste, touch, and listen to others rave about what dishes they enjoyed.   Take time to chew your food slowly.  Maybe even put your fork down between bites!  

5.  Bring a healthy dish to share... we must be the change we wish to see in the world!  Help educate people that healthy food does taste good.   Use lots of fresh fruit and vegetables.  Bring a naturally colorful dish to make it beautiful and healthy!  

Most importantly... take time to enjoy yourself and others.  Be grateful for this time that you have with friends and family, enjoy yourself and the great abundance that surrounds you.  All moments are unique... savor the one you're in.   :-)

Here are a few links for some of my favorite recipes:

Live Spring Rolls with Lemon-Ginger Sauce

Roasted Thyme and White Wine Turkey

Baked Leek and Sweet Potato Au Gratin

About Keri:

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking.  In addition,  she offers specialized services like menu planning and catering.  Healthy living is about the whole pictures of wellness... find your path to living well.

A few thoughts on cooking oils...

Oils, like many other foods have specific characteristics... for example the temperature at which they are meant to be used.  With oils in particular these suggested temperatures are called smoke points.  Some oils offer the most health benefits at lower temperature and may oxidize (or form cancer causing compounds) if heated.  Other cooking oils are designed to be used at high temperatures and can hold up to them without oxidation.

Olive oil is a prime example of an oil that is designed to be used at room temperature or in cold preparations.  Ideally, we'd all use olive oil in salad dressings, as a dip for toasted bread, as a fat source in smoothies, etc.   Olive oil has a low smoke point, therefore, the oil oxidizes at low temperatures and the health benefits are negated.  Olive oil is a very healthy source of fat and used in the correct application is loaded with great nutrition.

Coconut oil, Sesame oil and Peanut oil are a few examples of oils that have medium to high smoke points and are great for sauteeing, pan-frying, and for greasing pans to roast or bake vegetables, meats, breads, etc.  These oils are naturally able to handle the heat and have less chance of oxidizing.

My favorite cooking oils of choice are Olive oil and Coconut oil!  Although, many nutritionists encourage the use of canola oil because it is very versatile and cheap... I'm unsure of it because it is predominantly from highly genetically modified organisms (GMO).   Since GMO foods are relatively new we're unsure in a long-term perspective what effects these foods have on the body and it's biochemical processes.

When you take the time to buy good quality oil you can taste and smell the difference.   Opt for oils that are stored in glass containers opposed to those stored in plastic to protect the quality, flavor, and characteristics of the oils.  With olive oils in particular look for green tinted containers.  Choose cold-expeller pressed oils that are either fresh or first press.  Cold-expeller pressed oils have less chance of oxidation and fresh or first press oils ensure you're getting the best quality.

Healthier Late Night Snacking Tips...for your inner Cookie Monster!

Do you ever eat well all day and then get a late night "super-craving"for something unhealthy?  You are not alone!  More people loose sight of their healthy eating intentions after 10pm than any other part of the day.  During this time of day our organs of digestion and elimination are at their lowest strength because they have worked hard all day to absorb nutrients from, process, and breakdown our food. 

Ideally, Late night eating should be avoided by properly nourishing throughout the day. For example, eating every 3-4 hours adequate amounts of protein, fat, and low-moderate carbohydrate vegetables helps give the body what it needs to feel satiated, balanced, and ready for sleep. If you feed your body these 3 basic things it will not be craving cookies every night in the first place. Unless of course you have some other underlying digestive or health imbalance. Some people have extreme carbohydrate cravings because their bodies are low in serotonin or they have candida over-growth. 

However, some days no matter so hard you try it is hard to eat enough food, much less, a healthy diet throughout the day.  Truth is, it's inevitable that you will need to enjoy a meal or snack late at night one in a while.  What becomes important is that you are mindful of what you put into your body at all times. For me, food affects the way I feel and I work really hard to feel good everyday. If I take the time to listen, I often chose that the sinful food is not worth the suffering it will cause me. The trick is being aware enough to stop and listen. It's so hard and I've definitely found myself halfway through eating a cookie before I realize what I am doing. Sheesh.

Pay attention to the way food affects your unique body.  Foods have different qualities and cause different results in the body. For example, eating hot wings or a pizza right before bed may lead to heart burn, hard stools, sour stomach, or poor sleep. I know they taste good - but are they really worth all those side effects? Ideally we aim to enjoy foods that offer us the most health promoting benefits and honor our unique body at least 80% of the time!  :-)  


Here are several ways to encourage healthier late night consumption:


1.  Take small sips of warm water between bites to help yourself fill up faster and gently encourage the digestive fire (agni).  Since our digestive capabilities are at their lowest strength late at night warming them is a kind gesture.  



2.   Enjoy foods that are light and easy to digest.  Such as a bowl of mixed ripe berries with a spoonful of coconut cream, steamed broccoli with a small amount lemon butter, sliced fruit with a tablespoon of fresh ground nut butter, or a light vegetable soup.  It's easier than you think to buy a few of these to have on hand and whip up in a few minutes!  


3.  Avoid foods with heavy (tamasic) or restless (rajasic) qualities.  Foods to avoid include processed foods like pastas and cereals, candy, fast food, caffeine, chocolate, flour of any kind, sugar, meats and poultry, alcohol, spicy food, large quantities of dairy, etc.  Basically, eat foods which are light and close to the earth. Gently cooked vegetables are best since they are easier to digest.


4.  Have a late night cup of tea with or after your snack.  There is an compound (called a catechin) contained in all teas in varying degrees which interfere with fat absorption.  You're more likely to create and store fat in the body if you lay down immediately after eating - so after you eat sip on a cup of mild green tea* and do some gentle Yoga before bed.  I personally love to rest in Supta Baddha Konasana to stretch out my belly and de-stress every night.
*Green tea does contain caffeine and they do offer caffeine free varieties. However, research suggests that for teas that are naturally caffeinated they caffeine is essential to the absorption of the nutrients.  Therefore, drink teas that naturally do not contain caffeine such as chamomile or mint.  




5.  Eat slowly and chew well!  Chewing your food well helps to encourage the body to inform you when you are full.  When we chew our food well we naturally eat slow and produce more digestive enzymes which help us to digest and benefit from the nutrients provided in our food. Lastly, eating slowly and chewing well also helps us to receive the signals from the brain that we are full before we have over-eaten.

Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are!

Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

 

Updated: 5/3/13

"Guilt-free" Holiday Baking

Ladies and gentlemen everywhere are feeling drawn to their kitchens during this time of year.  When the winter turns colder we start creating a variety of baked treats and other sweets ranging from peppermint bark to secret family cookie recipes and everything in between.  I love to get my hands and the kitchen dirty spending all day cooking!   Here are a few tips to make your holiday goodies more nutritious and health promoting without sacrificing all the flavor!  



1.  Substitute 100% whole grain, whole wheat, oat, almond or other whole grain floursfor white processed flour.  White processed flour is highly refined and broken down.  When we eat white flour it turns very quickly into sugar and in turn raises our blood sugar levels.  White flour raises your blood sugar levels faster.  By substituting whole grain flours which have less processing and lower glycemic indexes we are raising the blood sugar less and gradually.  The body like most things works best when there is regularity and the avoidance of constant  dramatic changes.


2.  Whole grain flours are also more nutritious overall - the secret is to balance the ratio of whole grain flour to the white flour you are working with.  When working with whole wheat flour you can typically use an equal portion of the whole wheat and white flour.  Other whole grain flours vary in terms of the ratios in which they should be used and can be utilized for people with an intolerance to gluten.


3.  Reduce the fat content of your baked goods by substituting fruit purees such as unsweetened applesauce.  For chocolate baked goods substitute prune, blueberry, pomegranate, or other flavored applesauce and baby food to enhance the richness.  You can omit half or all of the fat.  I recommend personally only omitting half of the fat in order to keep a nutritional balance.  Believe it or not fat is an essential nutrient to our diet - it's all about choosing the right ones! You can also substitute eggs with fruit puree!  


4.  Reduce the sugar.  Quite simply...add less of any of the sugars!  I like to play around with my recipe by beginning to omit 1/4 cup of sugar at a time and taste testing to see if it was even missed!  In reality a sugar is a sugar whether its honey, cane sugar, agave syrup, brown sugar, maple syrup, or white refined sugar so no matter what kind you use it's good to reduce it.  Be careful substituting artificial sugars because some of them are not meant to be heated and the research on these products are often times new/questionable.  


5.  Use dark chocolate over any other type of chocolate to boost your antioxidant load!  Dark chocolate is higher in antioxidants and may have less sugar.  Some research even suggests that consuming moderate amounts of dark chocolate promotes heart health!  


6.  Go nuts!  Add nuts which contain healthy fats and protein that will help reduce the rate at which the body absorbs the sugar from your holiday goodies!  It's better to raise blood sugar gradually over time so this and adding nuts to your baked treats is an easy way to encourage that!  Use almonds or walnuts preferably as they are some of the most nutritious nuts!  


7.  Sneak is some secret power ingredients like flax seeds, pureed lentils, or real oats! 

8.  Follow the recipe according to directions unless you are adding more of healthy ingredients or less of the unhealthy ones :-)   Use measuring cups and spoons!