Nutrition articles submitted by fitness professionals.

Healthy Desserts

-- Healthy Desserts --

When most people think of the word dessert, they think about really rich, sweet, and fattening foods. We tend to think its okay to have something a little bit on the sweet and fattening side after a meal because one, we deserve it because we ate all are vegetables; and two, how badly could it hurt having a super small portion of something rich and fattening. You'd be surprised at some of the desserts that exist out there today. Fancy little individually wrapped chocolates from special chocolate making companies are the prime suspects I'm talking about here. Some of these treats manage to make hundreds of calories into the smallest pieces of chocolate. Some of which are usually just one bite!

Now it doesn't really matter if you ate all your greens that day because if you spoil it all with a fancy little piece of chocolate with only 10 to 20 seconds of gratification, then what's the point? I think that most never even consider the possibility of healthy alternatives in the realm of desserts. How can that be possible? That pretty much defeats the purpose in it of itself. Well at least that's what most would say or gravitate toward thinking. I think dessert shouldn't be some tradition in most cultures to represent an excuse of some sort at all. It should be a rewarding after meal treat that can still stay within the confines of what is generally considered healthy.

How about some examples? There are many perfectly harmless low calorie desserts including fruit pies, yogurts, frozen kefir, low fat/calorie ice creams, strawberry parfaits, rhubarb bread pudding, oat cookies, frozen yogurts, caramel apples, frozen raspberry pie, fruit smoothies, chocolate strawberry's, and the list goes on. So as you can see many desserts can be very flavorful and satisfying for those of you that have an undeniable sweet spot that needs to be acknowledged every now and then. I really wouldn't advise having any type of food recognized under the dessert category everyday though. If you constantly crave sweet deliciously flavor packed goodness, then maybe something like every other day. But be careful as to what it is that you're constantly consuming so you know for sure that it's okay to have almost regularly. Some healthy desserts do tack on more calories than others. Maybe it would be a good idea to find a few that you really like. You not only know how, but have become accustomed to making and buying and know that they aren't that bad for you. Once you have that sorted out, stick to those desserts for as long as you can. Eventually if you do become tired of the same old after dinner treats, then try mixing it up again.

Now given my examples up top I hope you've recognized a certain trend or an ongoing theme with desserts. That's right you guessed it, fruit! Nature's candy is better than factory candy anyway. There's more to love, more juice, and just as much flavor. Anyway factory candy today can be costly only focusing on quantity, not quality. I don't know if you guys have noticed this but I have. Candy today has dramatically shrunk to then what it used to be. Also, not only have they gotten smaller, but the packaging or wrapping has also gotten bigger which contributes to the smaller size of the candy. Now I'm sure none of you that are trying to watch your weight are eating candy anyway, just trying to make a point to make natures candy look better. Overall, desserts today can be anywhere from naughty to nice. It's up to you to choose which category you place them under for your own personal indulgence.

About the Author - Dan Petraglia runs a weight loss and fitness information Blog. Unique exercise, dieting, and nutrition information, products, programs, and services are provided. For more information, please visit

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The Dangers of using Supplements

People spends billions of dollars on supplements a year only to be dissapointed in most cases. Whether they claim to build muscle, or shread fat, most supplements are a gimmick and will do more harm than good. The dangers of using supplements are when you think you are magically going to get results without hard work.

Over doses and going over the 100 percent U.S. RDA.

The excess is excreted or stored which may lead to other health problems. 

Thinking supplements can make up for bad eating habits

No supplement can reverse the effects of fatty unhealthy foods.

High Protein Foods that are Lean

It is important to consume lean protein foods to build muscle while burning fat. Foods that are high in nutrition and low in fat are considered lean. Here are some foods that are good to consume.

Beans lentils and peas

They have no cholesterol, and the mineral they contain help control blood pressure.



Specifically cold-water fish such as salmon, mackerel and herring are high in omega-3 fatty acids-a type of fat that helps protect against cardiovascular disease.

Chicken and Turkey without skin

These are low in saturated fat and calories and high in protein


Red Meat

The key is to choose the leanest cuts of meats that has low saturated fat and more protein. Examples include:Round steak, top sirloin, ground beef that is at least 90% lean, loin chops and lamb.





Good Protein Foods for a Vegetarian

Even though you don't eat meat, you can still find many foods that are high in protein. Here are some foods that provide the best source of protein.

1. Beans, lentils, and peas

These foods have almost no saturated fat and has lots of minerals.

2. Soy Foods

There has been many improvements on the taste of soy foods such as vegetarian burgers and tempeh. 

3. Nuts and seeds

These foods make a great high protein snack food.

4. Eggs

Eggs are great and high in protein. Since they are also high in cholesterol, try to stick with an egg a day.

5.Dairy foods

Choosing low-fat or fat-free products with give you high protein with little saturated fat.

High Protein Food Chart

Protein is essential for building and repairing muscles, red blood cell, hair and other tissues. It is recommend that 10-12% of daily calories come from protein. Here is a chart of the best protein rich foods to consume.

High Protein Food Chart

Best High Protein Foods



Clams, canned



Egg whites





Milk, skim or 1 percent





Soybeans, green


Tuna, canned in water


Vegetarian burger

Black Bean