Fat-free Greek yogurt is a healthy alternative to sour cream or traditional full-fat yogurt. One 6-ounce serving has 100 calories, about half the calories of full-fat yogurt. This serving also has nearly 20 grams of protein and about 20 percent of your daily calcium requirement. Enjoy fat-free Greek yogurt as a dip for fresh cucumber slices, or blend it with fresh berries in a smoothie.

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.


This shake is vegan and gluten free without any added sugars. Using a tablespoon or two less peanut butter and add another tablespoon cacao to cut back the calories and fat content. This simple shake packs a fantastic flavor and is a perfect portion for a midafternoon snack or post-dinner dessert. It’s so tasty that you’ll have to be careful not to sip too fast and risk brain freeze!
Jen Bateman, aka Dr. Jen, a food psychologist who specializes in diabetes and weight management, considers how that type of classification is a disservice to our health. “When we make foods ‘bad,’ we can set up a cycle of rebellion and craving them more,” she said. “It’s the inner teen inside us that doesn’t like to be told what to do. People feel ashamed and often feel hopeless or a sense of ‘what’s the point,’ and then they overeat to comfort.”

Despite what naysayers believe, fruit is not a boring dessert option. Especially when in skewer form, topped with melted chocolate and shredded coconut. Yes, please!

Get the recipe for Pineapple, Banana, Strawberry Skewers with Salted Chocolate Drizzle


Light and healthy carrot cake topped with smooth cream cheese frosting and chopped walnuts.

Get the recipe for Two-Tiered Spiced Carrot Cake with Orange-Cream Cheese Frosting


If you're from the South, you know all about chicken-fried steak: It's not chicken, it's steak—but it's deep-fried like fried chicken. Got it? Now make this brilliant version: Get some cube steak, cut it into fingers, and coat it in flour, saltine crackers and spices before giving it the deep-fry treatment. Make sure to dip the fingers in the mayo-mustard-sour cream mixture for extra decadence.
The recipes include a selection of comfort foods and indulgent treats that have been made healthier by reducing their levels of fat and calories. For example, a typical slice of chocolate cake has 746 calories and 38 grams of fat, whereas Alexander’s recipe for Dark Chocolate Layer Cake with Buttercream Frosting has just 294 calories and 6 grams of fat.
Fat-free Greek yogurt is a healthy alternative to sour cream or traditional full-fat yogurt. One 6-ounce serving has 100 calories, about half the calories of full-fat yogurt. This serving also has nearly 20 grams of protein and about 20 percent of your daily calcium requirement. Enjoy fat-free Greek yogurt as a dip for fresh cucumber slices, or blend it with fresh berries in a smoothie.
I just read through this whole exchange and I understand both (all three, rather) sides of the point. As someone who has trudged my way through binge eating disorder-turned-bulemia-turned binge again, a few short years ago, my goal was reduced to the smallest nutshell of wanting freedom with food–not freedom from it. I have been through layer after layer of motives, belief systems regarding food and exercise, victory and despair. I currently find myself in a place of peace. On the way, I was the person who could not forgive herself for her poor decisions, learning the hard way that my unforgiveness only compounded those choices and led to further destructive behavior. I think folks who identify with that mindset are the author’s intended audience. As far as Mandy’s point about tough love, I had many points at which I would have given many things to have had someone in my life offer some accountability. If I got it, I certainly did not recognize it. I married a beautiful man who had no grid for my struggles. He wrestled competitively for most of his life, a crazy high metabolism and no problems with eating whatever he wanted. His weight has not fluctuated more than 5 pounds in the 11 years I’ve known him and he has no ailments outside of a bum knee from an old injury. He does not go work out and never thinks twice about what he eats despite having a sizeable sweet tooth. His version of tough love was to tell me to put up with the trigger foods because my choices were my own. I had to climb a steep mountain to keep foods in the house that I considered triggers. There is a great chance that I would be much slimmer now if I had been feeding only myself and had total jurisdiction over the pantry’s contents. However, if not for that scenario, I may not have been nudged into deeper freedom. I found myself with an opportunity to take advantage of a rigorous situation: how do I get myself to make good choices in an environment over which I did not have total control? I learned that there is an idealism in me which is strong enough to override impulses and bad habits. I don’t even know how to articulate what it was, but the notion was implemented with the question, “would I be happier if I did eat “x” or if I did not eat “x?” Sometimes the answer has been yes, sometimes it’s been no. I had to repeatedly search deep within myself to discover what is really important to me. Asking myself this question turned a new page in my life. It isn’t my focal point anymore, but from time to time I find myself asking it again. I transitioned into a different stage where my internal dialog became “You are a grown-a!$ woman and can make a decision you’re willing to stand by,” haha. This question has not been limited to regarding my food choices, either. I have had to find my own unorthodox inspiration to pursue joy in my life. Along these lines, I learned some other things about myself. It turns out movement, not merely exercise, is something I cherish, so I make it a priority in my day. I discovered that the only reason I was so concerned with my body image was because other people made it their business to criticize me (I went through a season of heavy criticism at a sensitive age. Not all had to do with my body, but much of it did). Once I moved past being so self-conscious, I didn’t mind being a little chubby. In fact, I like my curves and they do not get in my way! Something I never expected began to occur as soon as my attitude settled into contentment. Every couple of weeks I think to weigh myself. And you know what? I am a few ounces less each time! I know that this rate of progress is not for everybody, but for me it is golden. It simply confirms that if in my mind I am free, the rest really does take care of itself. My greatest motivator is, has been and will always be joy. It doesn’t matter if there are chips, kale, cookies or quinoa in the kitchen; what matters is that neither healthy nor unhealthy food control me. Also, I have learned that it is wise to be okay whether or not those around me are.
Meanwhile, the tanning industry makes misleading claims for the healthfulness of indoor tanning. One claim is that it helps build a base that protects against sunburn. It does, but only slightly — the equivalent of a sunscreen rated SPF 4 or less. Another claim is that tanning is a good way to stimulate the skin's production of vitamin D, a hormone that's essential to bone health and has been linked to a reduced risk for several cancers. But you can get all the vitamin D you need in a daily vitamin D supplement, which offers all the benefits without any of the risks to your skin.
Then we have a box of Cheetos and glass of soda. The glass of soda is a bunch of chemicals and pure sugar that has no nutrients. Just caloric energy (calories). The Cheetos are made from chemicals and wheat that has been stripped of its nutrients and processed down to flour. This process makes these foods more calorie dense and easier to consume more of.
UV radiation is one part of the spectrum of light that reaches the earth from the sun. At the UV end of the spectrum, the wavelengths are too short to be visible to the naked eye. They range in length from 100 to 400 nanometers (nm, or billionths of a meter) and are classified — from the longest to the shortest — as UVA (320 to 400 nm), UVB (290 to 315 nm), and UVC (100 to 280 nm). UVA rays, which penetrate deep into the skin, are responsible for tanning. UVB rays damage superficial skin cell layers, causing sunburn. UVC rays, the shortest, are considered harmless, since most UVC light is absorbed by ozone in the upper atmosphere and thus does not reach the earth. Of the UV solar radiation that does reach the earth, up to 95% is UVA, and about 5% is UVB. For years, scientists believed UVB rays were the most harmful, because sunburn is linked to melanoma, the deadliest form of skin cancer. But since the late 1980s, we've learned that UVA rays also increase skin cancer risk — and they are the main cause of photoaging.
Those who “cheat” at the modern rules of eating, where the ultimate aim appears to be a white-eyed kind of superior weightlessness, are now so laughably old-fashioned that Americans (nearly 40% of whom are obese) are being invited to pay $38 to dress up as them, being photographed with pizza as a document of how far it’s possible to fall. Into a cereal bowl, into a pit, into a dark and terrifying place where you are a walking burger and no longer in control.

No oven? No problem! This berry tasty treats go into the freezer where the cashew, strawberry and coconut oil filling will solidify into a cool and creamy treat.

Get the recipe for Vegan Strawberry Cheesecake Bites


Never heard of PB2 before? You’re in for a treat! It’s peanut butter in powdered form, made by pressing peanuts to remove their natural oils and fat content. In the end, you get a powdered peanut butter that has about 85% to 90% fewer calories than traditional peanut butter! PB2 has become a go-to for the health conscious since it’s so easy to throw into meals, baked goods and post-workout smoothies. You still get the delicious flavour of peanut butter without all the calories!

That’s right—fresh and fluffy doughnut holes rolled in cinnamon and sugar and baked in neat and tidy muffin pans right in your own kitchen. Eating a Timbit will never be the same.

Get the recipe for The Pioneer Woman's Mini Doughnut Muffins


Perfect for a summer day or after a meal, these popsicle sticks are effortlessly amazing. Made with only three ingredients and endless possibilities, they are bound to become one of your favorite go-to snacks. With these sweet treats, there is the option to leave out the chocolate chips, and we suggest to add in some chia seeds or a fruit of your choice.


Dr. Jen is hopeful that at some point terms like “guilt-free” will be destigmatized. “Being overweight is linked with low self-esteem, so as our culture slowly shifts from viewing overweight as a problem of lack of motivation, willpower and self-discipline, and rather a symptom of distress and possibly poor mental health, I believe a more compassionate stance will emerge,” she said.
“There are an abundance of messages that tell overweight people it should be easy to lose or maintain a healthy weight,” she said. “For instance, ‘just eat less and move more.’ There are a lot of negative and shaming words and phrases around food: ‘I shouldn’t,’ ‘it’s naughty,’ ‘it’s a treat,’ ‘I’ve been good, so I’ll have one.’ We are wired to move away from pain, so the term ‘guilt-free’ likely provides a sense of relief that comes from reading a ‘guilt-free’ message before buying, and it helps marketers sell their products.”
The recipes include a selection of comfort foods and indulgent treats that have been made healthier by reducing their levels of fat and calories. For example, a typical slice of chocolate cake has 746 calories and 38 grams of fat, whereas Alexander’s recipe for Dark Chocolate Layer Cake with Buttercream Frosting has just 294 calories and 6 grams of fat.
×