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Exercise 4 Weight Loss Monthly Ezine
February 08, 2011

February 2011 Tips and Recipe

Sweet Treats

This month's ezine is dedicated to Valentine's Day and making your sweet treats healthier.

Weight Loss Tip

Sweet Treats Gone Healthy

Are you a chocoholic or just crave something to satisfy your sweet tooth? Well you are not alone. Treating ourselves to something sinful is not always a bad thing. When you have these cravings, don't let it build up by denying yourself something sweet once in awhile. Studies have shown that unsatisfied cravings can lead to feeling blue, which in turn can lead to binge snacking.

Of course this doesn't mean you have a green light to eat these tasty treats all the time. Remember you are still trying to lose weight. So instead, limit the quantity and look for healthier alternatives to satisfy your sweet tooth.

Here are some ways to make your sweet treats healthier.

Go Dark If chocolate is what you are craving then go for the dark chocolate. Not only is it lower in calories but has antioxidants. Limit the portion as well to just 1 or 2 squares to satisfy your craving.

Lighten it up Instead of a piece of chocolate cake with a creamy frosting on top, pick a piece of angel food cake with some fresh frozen fruit on top. This will reduce the amount of calories you consume for the same portion size while giving you something sweet.

Frozen Frenzy Switch from Ice Cream to low calorie frozen yogurts. You can even substitute ice cream for a low fat sherbet as well. Both these alternatives will lower your calories, fat and daily intake.

There's always room for Jello Of course my favorite stand by sweet treat is sugar free Jell-o or puddings. Add just a teaspoon of cool whip to make it even creamier to satisfy your craving.

If you just don't have the extra points or calories to spare for the day, then try imagining that you are eating a treat. This “calorie free” snack idea may be all it takes for you to get over your craving.

According to one article on, “People who repeatedly imagined the consumption of a morsel of food -- such as an M&M or cube of cheese -- subsequently consumed less of that food than did people who imagined consuming the food a few times or performed a different but similarly engaging task”.

So go ahead and eat a small, healthy tasty treat or just imagine that you did.

If you want to learn more about why we crave chocolate, then be sure to check out this article.

Exercise Tip

Sweating for Sweets

The thought of exercise rarely goes hand in hand with the thought of a sweet treat. Using the reward of a sweet to motivate you to sweat, may be just what you need to get you moving and get a little treat for Valentines.

If you are hoping for some yummy chocolates from your loved one or even a nice romantic dinner out, then plan ahead for those extra points and calories by working it off ahead of time. Add just 5 or 10 minutes a day to your typical workout routine and you can have that extra special something come the big day.

By adding more minutes to your normal weekly routine, you can burn off enough calories to account for your special treat. Who knows, once you are used to these extra minutes it may become your normal routine. This means you will be burning more fat and calories each week and losing more weight.

Here are some ideas for the best type of exercises for burning fat faster.

Monthly Recipe

Sweet Treat Recipe

In keeping with the sweet treats theme, this recipe is sure to satisfy the chocolate lovers and your sweet tooth.

Romantic Chocolate Souffle for Two

What You Need:

  • Cooking spray (2 sprays)
  • 1 Tbsp unsweetened cocoa
  • 1 Tbsp all-purpose flour
  • 3 Tbsp granulated sugar, divided
  • 3 Tbsp low-fat chocolate milk
  • 1 large egg white
  • 1/2 tsp powdered sugar

How to Make It:

  1. Preheat oven to 350ºF.
  2. Coat two 6 oz ramekins with cooking spray (1 spray each).
  3. In a small saucepan, whisk together cocoa, flour and 2 tablespoons granulated sugar.
  4. Place over medium heat.
  5. Add milk and cook until smooth stirring constantly for about 2 minutes.
  6. Remove from heat and cool for about 5 minutes.
  7. While mixture is cooling whisk egg white until soft peaks start to form.
  8. Slowly add remaining granulated sugar (1 tablespoon) and continue beating until soft peaks form.
  9. Fold cooled chocolate mixture into egg whites (a little at a time) until no white streaks appear.
  10. Pour batter into ramekins and bake until set and tops look slightly dry (approx. 14 to 16 minutes).
  11. Dust with powdered sugar and serve warm.

Tip: Do not open oven while souffles are cooking as the cold air can cause them to sink.

This recipe is the perfect (and yummy) ending to your upcoming romantic dinner.

Number of Servings: 2

Nutrition Information Per Serving

Calories 153; Fat 2(g); Fiber 2(g); Protein 8(g); Carbs 27(g); sodium 85 (mg)

Original WW Points 4

Points Plus 4

Add a warm and healthy soup to your dinner plans.

Until next month, remember to eat healthy and keep exercising. These are the 2 keys to losing weight and feeling great.

Exercise 4 Weight Loss 2 Achieve Fitness and Health

Best wishes from your diet buddy


Exercise 4 Weight Loss

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