Photo by roygbivibgyor

There’s been a lot of talk lately about the dangers of sugar, and one reader asked:

So if you bake things from scratch with things like unsweetened apple sauce instead of sugar and whole grains and seeds etc… can they still be considered healthy? Like are healthy muffins or banana breads possible?

The reason this is hard to answer is because “healthy” is not a black and white word. Instead it is a fuzzy word with many shades of gray. That is because health is not made or broken by any single food, it reflects your daily choices and habits. Health is a pattern, not an event.

Adding less sugar or more nutritious ingredients may indeed move an item a few degrees in the healthy direction, but it won’t change the fact that a muffin is a muffin and will always contain some sugar and flour, and never be an example of healthy eating.

But that doesn’t mean you can’t eat a muffin and continue to be healthy.

The problem with a “healthier” muffin is a philosophical one, because the reality is we do not eat muffins for health. We eat them for enjoyment, which is arguably as important as health when considering your quality of life.

So is it worth sacrificing the pleasure you get from eating a muffin to make it slightly closer to something it will never be?

I think this answer will be different for everyone. For myself, it is definitely no. I’d rather eat fewer (or smaller) tastier muffins than any lesser version of the same.

But muffins don’t mean much to me, whereas for some of you muffins represent a cherished time with your grandmother, a Sunday morning ritual with your child, or some other deep, meaningful activity worth continuing regardless of health considerations.

In these cases, maybe there is a place for the slightly healthier muffin. Or maybe there is another habit you have that can be made healthier, so the impact of the occasional muffin is less significant.

Foods like muffins mean something different to everyone because they must be considered in the context of the diet as a whole. A breakfast muffin is certainly a worse idea if you had a 7 layer cake the previous evening, or if there are nachos in your immediate future.

The challenge for us as individuals is to be selective about which of our food habits we prioritize, which we drop, and which we upgrade.

It’s up to you to make the call.

Lastly, just to be sure we aren’t getting too serious with all this philosophy today, here’s the venerable Betty White describing her own delicious muffin.

Do you try to make desserts healthier?

Originally published April 20, 2011.

Photo by Sebastian Fritzon

Among my health conscious friends, we unanimously agree that eating out is the biggest barrier to weight loss.

San Francisco residents are fortunate that local, high-quality ingredients are the standard in almost every dining establishment (same is true for NYC, LA and other US foodie cities). We have gastropubs serving up grass-fed beef burgers, street carts offering sustainable fish tacos and small neighborhood spots dishing up heirloom vegetables and artisan ingredients.

I know, we’re spoiled rotten. But there’s a downside to all these wonderful options.

Ironically, the problem is that everything tastes amazing and is relatively healthy. Also, the menus tend to change regularly (often daily) depending on what is in season. So there’s no guarantee that you’ll ever be able to enjoy a particular dish more than once.

These things make it really easy to justify overeating.

There are many factors that cause us to overeat when we’re out. Here are the most common, and what to do about them.

6 Ways Eating Out Causes Overeating (And How To Stop It)

1. Huge portions

Problem: Even at the best SF restaurants, portions are still usually way too large for any one person (though few people realize this). Most of us could eat 75% of what we’re served and still have eaten more than we needed to be satisfied. That’s too much food even if you don’t fall victim to any of the pitfalls below.

Solutions:

• Share. It feels unnatural at first, but you’ll quickly realize that even men can share most dishes and still get plenty of food. If you really want your own entree, chances are you don’t need anything else on the menu.
• Stop. As one of my very slender friends recently explained to me, “People just need to get over the guilt of leaving food on their plate when they’re no longer hungry.” We are naturally wired to finish our plates, no matter how big. Training yourself to stop when full is the only way around this problem when you don’t control portion sizes. If you’re still riddled with guilt, make friends with the to-go box.

2. Multiple courses

Problem: Feel obligated to try everything? Variety may be the spice of life, but it’s also a great way to eat more than you should.

Solution: Order less. Ask your server how much food is appropriate for your party, and assume that’s at least 20% more than you need (i.e. drop a small plate). Make the tough decision and only order as much as you’re comfortable finishing. Otherwise, make sure you’ve mastered the “stop eating” rule above. (hint: it’s easier to have restraint briefly and order less than to try and hold yourself back once the food is in front of you).

Rarely do we regret ordering too little.

3. Free bread

Problem: Pre-meal bread is the worst. Not only is it some of the most useless calories in the human diet, it tortures and taunts you while you’re waiting for the food you’ve already decided is worth your time and calories.

Solution: Skip it all together. If you can’t handle the basket sitting on the table, explain to the server that you don’t need bread. If you’re trapped because everyone else at the table is having a dinner roll feeding frenzy, distract yourself by ordering a good drink and striking up conversation.

4. Dessert menus

Problem: Dessert is tasty and ubiquitous.

Solutions:

• Choose your battles. No one on earth should be eating dessert daily. Sugar accelerates aging, causes heart disease, diabetes and pretty much all the diseases of civilization. It doesn’t matter if you’re fat or thin, sugar is bad for you. So you should only welcome the dessert menu if this meal is a truly special occasion.
• Count your bites. Even if you do decide to indulge, you shouldn’t pretend that 10 bites is the same as 4. Desserts typically run 25-75 calories PER BITE (think about that), and extras really do matter.

5. Excessive alcohol

Problem: Drinking is fun and can lead to excess in many ways. Sugary drinks, beer and even wine can contribute significant sugar calories to your daily intake. Alcohol also puts you at greater risk of making poor decisions, like that late night burrito at El Farolito (yeah, I’ve been there).

Solutions:

• Water. Alternate between alcoholic drinks and water. This will both prolong your evening stamina as well as temper tomorrow’s hangover pain.
• Drink less. A good friend in the restaurant business recently introduced me to the “half cocktail,” which is basically half the size (and sugar/alcohol content) of a regular cocktail. The half cocktail is brilliant because you get to try more drinks without paying for it the next day. This might not be an official option at the bar, but it is certainly an option at home or if you’re out with a close friend.
• Go weak. If drinking less is really hard for you, start by ordering drinks with less alcohol and sugar. French wines tend to have less alcohol than big California wines. Likewise, there are plenty of amazing cocktails that don’t require added sugar. Talk to your bartender to find the best options for you.

6. Tasty dishes

Problem: Food is tasty and you want to keep eating it.

Solution: Stop thinking with your tongue and start using your brain. I know food is good, but the research has shown that people enjoy the first bite more than any other. Start with the best things on your plate and leave the worst for last. It’s easier to walk away if you’re sure you’ve already had your best bite.

How do you eat healthy while eating out?

Originally published April 4, 2011.

Photo by blucolt

Never trust anyone who believes dessert isn’t an essential part of life.

There may be some small, joyless percentage of the population who can live indefinitely without sugar, but in my experience those who attempt it are kidding themselves and will inevitably fail.

Sugar is wonderful sometimes, and in general it is easier to find a way to live with it than without it.

But I’m not here to propagate any illusions either. The scientific literature makes it is pretty clear that sugars, specifically sucrose (table sugar) and fructose (the sweet stuff in fruit and corn syrup), are some of the worst foods you can eat and should generally be considered dangerous.

Sugars promote aging, weight gain and most chronic diseases. Sugar is also regarded as addictive by many in the field of obesity and weight loss.

So how should you deal with it?

Keeping desserts in perspective goes a long way to helping you make smart choices.

Keep these tips in mind to make sure the desserts you choose are worth it.

6 Tips To Optimize Your Dessert Choices

1. Make it formal

Self-control is not the easiest thing to practice when dessert is involved. You probably know this from experience.

Make a rule for yourself to not eat dessert in an informal setting. That is, do not eat sweets between meals and always sit down and be fully present when you eat treats.

Resist the piles of cookies, brownies and candies set out around the house. If you do choose to eat one, do not make light of it. Sit down with a chair, table and napkin and enjoy every bite.

Try to wait until after a meal so you are eating for indulgence and not to satisfy your hunger. Trying to feel full from dessert is a losing battle (see tip #4).

2. Size matters

Dessert has an obscene amount of calories. I know this is not fun to think about, but you should be aware that if you are eating something with sugar and fat there is an excellent chance you are putting down 50-100 calories PER BITE.

A single Godiva or See’s truffle runs at about 100 calories. A slice of Oreo cheesecake from The Cheesecake Factory has 600-800 calories. It is hard to overemphasize how huge this really is. If you eat a reasonably healthy diet, this is likely more calories than you consume in an entire meal.

When you do sit down and eat dessert, remember that you do not have to eat everything that is put in front of you. The first two bites are always the most satisfying. There is no need to test the hypothesis that the 12th bite doesn’t live up to them.

3. Make an allowance

You should keep tabs on how often you eat dessert, and one or two per week is a reasonable goal for someone looking to maintain their weight. Zero to one serving is best for someone trying to lose weight.

For most people, weekly allowances are easier to manage than daily or monthly allowances.

Rules likes this help you make smarter choices. Do you really want to waste your only treat this week on a cookie from a box or a cake from Costco?

If you are ever going to be a picky eater, dessert is the best place to turn up your nose.

4. Don’t treat yourself when hungry

Sugar does not satisfy hunger. In fact, repeated sugar exposure creates spikes and dips in blood sugar that make you feel hungry again sooner than you should.

For this reason, sugary foods should never be substituted for real food and you should not rely on them to satisfy your hunger. Not only is this ineffective, it also makes it more likely you will overeat. Remember tips #1 and #2 and eat your small desserts after a real meal.

5. Eat healthy meals

Having an overall healthy, balanced diet is another effective way to avoid dessert binges. If you already feel satisfied with what you have eaten, dessert will truly be a treat and not an overcompensation for poor nutrition.

Healthy meals can also go far to prevent emotional eating, since they help create a feeling of fulfillment, comfort and satisfaction.

6. Stay on the bandwagon

Slip-ups happen with dessert, and it is not the end of the world.

Remember point #2, that size matters.

Just as 5 bites of dessert is much, much better than 10 bites of dessert, one slip-up is better than 3-4 slip-ups. Don’t let one holiday uh-oh send you into a week of unbridled gluttony.

When it comes to sugar, less is always better. Avoid the temptation to throw in the towel.

Are your desserts worth it?

Originally published December 21, 2009.

Bosc Pear With Toasted Walnuts and Balsamic Reduction

“Darya, my biggest problem is…I have a sweet tooth. Are there any recipes or desserts you suggest?”

One of the hardest things about transitioning to a healthy diet is cutting down on sugar. I definitely remember this from my own experience.

Luckily this difficulty is temporary.

The longer you go without sugar, the less you want it. In fact it has taken me awhile to reply to this question because I have not been motivated to make dessert in such a long time.

I eat sweets on occasion, but almost always these situations are circumstantial: a friend’s birthday, a favorite restaurant or other special occasion. And I am only excited about the experience if the dessert in question is profoundly exquisite. (In San Francisco, this is way more common than it is in most places.)

What this all means is I rarely find reason to seek out and/or make dessert.

But after creating this recipe, I may reconsider. This dessert is incredibly delicious, and not unhealthy at all. I thinly sliced some bosc pears and briefly sautéed them in butter with cinnamon. I reduced some balsamic vinegar for a semi-sweet topping, but otherwise did not add any sugar. I garnished the pears with toasted walnuts and shredded basil.

This recipe also works with other firm fruits such as apples, peaches and strawberries, all of which are available this time of year at the farmers market.

Sauteed Bosc Pears With Toasted Walnuts, Balsamic Reduction and Basil

Ingredients:

Bosc Pear

• One bosc pear, cored and sliced into 1/4 inch slices
• 2 tsp butter
• Cinnamon to taste
• 1/4 c. walnuts
• 1/4 c. balsamic vinegar
• 5 basil leaves, chiffonade into strips

Preheat oven to 350 degrees, core and cut bosc pear into 1/4 inch slices.

Place balsamic vinegar in small sauce pan and gently heat until simmering. Allow to reduce, swirling occasionally until reduced to 25-30% volume, about 10 minutes. Reduction should be dark and thickened. Test by seeing if it coats the back of a spoon (and tastes good). Do not over reduce.

While vinegar is reducing, place walnuts on a cookie sheet and put in oven. Toast walnuts, turning once or twice for 6-7 minutes. Do yourself a favor and set a timer. It is very easy to burn toasting nuts. I set the time for 3 minutes, toss the nuts, then reset for another 3 minutes. Remove nuts from oven, allow to cool, then coarsely chop.

Heat butter in a pan on medium heat until it begins to foam. Add pear slices and sprinkle with cinnamon. Cook gently until slightly tender, about 3 minutes on each side. Turn with a thin spatula.

Place pears on a plate and drizzle with balsamic reduction. Sprinkle on chopped walnuts and basil. I didn’t try it, but I bet this would be awesome with gorgonzola and port (or other dessert wine).

Try it and let me know what you think!

Do you ever cook fruits for dessert?

Originally published October 12, 2009.

Photo by Aldo Fonticiella

Sometimes foods are super unhealthy, but that doesn’t mean you shouldn’t eat them.

In my opinion, the purpose of food should be to optimize quality of life. Food is delicious, it makes you healthy and brings you closer to friends and loved ones. At any given meal, I try my best to maximize each of these goals. And if it falls short in one, I try to make it up in another.

Inevitably there are situations where the best option is not particularly obvious. For example, how important is it to eat healthy when you’re on vacation?

Consider dessert. By no stretch of the imagination do you need dessert to live, and if we are being honest with ourselves most of the time we probably shouldn’t eat it. But sometimes (err, often) we want to anyway.

Ideally you should get your healthstyle to a place where you can occasionally go a little wild without it having a significant impact on your health goals. But getting there takes practice and a healthy dose of self awareness.

Here are 5 questions to help you make the right decision before letting loose.

5 Things To Consider Before Eating Something Naughty

1. What else have you eaten today? This week?

To be able to indulge occasionally, you need to understand what “occasionally” really means. Depending on your body size and activity levels, you can get away with maybe one or two treats a week. If you find yourself giving in once or more a day, it may be time to reevaluate your definition of special occasion.

2. Have you been to the gym?

Using the gym to justify a bad diet is a losing battle. But if you do eat a few too many quickly digesting calories, it’s much better that they go to fuel your muscles rather than your waistline. I’ve found that some of my best runs at the gym are on birthday cake days at the office.

3. Will you be drinking later?

Alcohol fuels weight gain in a number of ways. Sugary drinks add hundreds of calories to your day and should be considered an indulgence in their own right. Alcohol also has a way of convincing you to opt for late night burrito runs or greasy morning brunches. If you’re heading out with friends later, you might want to skip the after dinner cheesecake.

4. Are you trying to lose weight?

Believe it or not, asking yourself your health goals before you eat something can really help you make better decisions. I don’t recommend strict diets when you’re finding your healthstyle, but if you still have weight to lose desserts and heavy meals won’t make your life any easier. If you’d still like to drop some pounds, it pays to be picky with your indulgences.

5. Is it worth it? Really?

One of the best things about avoiding diets is you have the freedom to fit your favorite foods into your life. But one of the down sides is that you need to be able to make good choices for yourself, which isn’t always easy. It can be very tempting to consider every cupcake that is brought to the office a special occasion and lose track of the truly valuable indulgences that actually make your life better. Birthdays, anniversaries and great restaurants are things you will remember for your entire life. Junk food at the office is rarely more than an excuse to avoid work for another half hour. Be honest with yourself about the true value of a food before inviting it into your life.

What helps you make quality food choices?

Originally published September 20, 2010.