TRIGGER ZONE

We know that a healthy diet includes a variety of different foods and doesn’t exclude any food groups, but then there are certain foods we have a hard time consuming in moderation. When we start with them, we find it hard to stop—and that’s not good for us. What’s one such food for you? Do you avoid it or find a way to incorporate it into your diet? If you do include it, tell us how.

HHot, fluffy, warm challah is my jam, but it really doesn’t agree with me. While I am not allergic to gluten, the high gluten flour really doesn’t make me feel great. Instead, I opt for a whole wheat matzah or a Royo, low carb bagel, and I really enjoy it since, this way, I know I’m caring for my body best.

TThere’s no one food I really like that I avoid completely. I believe that in maintenance, the key is moderation. There’s no need to avoid something just because we can’t have the entire container. And so, I allow myself to enjoy what I’m entitled to, and I tell myself I’ll have it again next time.

Tanya Rosen, MS, CPT

II have a huge weakness for kokosh cake. The more gooey the chocolate, the more tempting. Aside for the obvious reasons (high calories and fat and sugar), there is another reason this is in the “danger zone” for me. I always tell my clients that if they’re going to indulge in something, they need to plate it, sit down, and enjoy it like a lady. The thing is, I enjoy kokosh cake so much more if I can dig in and scoop out the best parts…I’m sure some will find this off-putting, but many will relate.

Here’s a recipe my friend Ruchie Herman and I once created for a healthier version of this treat.

Ruchie’s Kokosh Cake

Ingredients:

1 pack dry yeast

1¼ cups warm water

⅛ cup oil

⅛ cup honey

1 egg, beaten for egg wash

3½ cups whole wheat flour

¼ Tbsp salt

For chocolate filling:

1 cup sweetener

½ cup cocoa powder

For cinnamon filling:

1 cup sweetener

1 Tbsp cinnamon

For apple filling:

1 cup sweetener

1 Tbsp cinnamon

½ cup diced apples

Instructions:

Preheat oven to 350°F. Dissolve yeast in water and allow to proof. In the meantime, place rest of ingredients in a bowl. Add yeast mixture and knead until a dough is formed. Cover and let rise for about an hour.

Divide into 2 or 3 balls. Spray counter or surface well with cooking spray, then roll dough as thin as possible. Spray dough and spread filling of preference over dough. Roll dough as tight as possible, twist, and place into pan. Brush with egg and bake for about 45 minutes or until outside is browned and inside is fully baked.

Sheindy Ungar, CDC

II’m a chocoholic and I know I’m in good company. My weight loss plan is built on the idea of cutting out highly processed food and added sugar. The one and only exception is, you guessed it, chocolate—dark chocolate with a high cocoa content, such as 72 percent, in moderation, of course. Here’s a recipe for a healthier way to satisfy a chocolate craving.

Brownie Balls

2 cup Medjool dates, pitted

1 cup nuts, unsalted (cashews or walnuts)

2 Tbsp cocoa

½ tsp salt

2 Tbsp nut butter (natural peanut butter or almond butter)

1 Tbsp almond milk, unsweetened (or water)

½ tsp pure vanilla

Shredded coconut or chopped nuts (optional)

Place all ingredients in the food processor fitted with the “S” blade. Process well. Let mixture cool in fridge, then form into balls. Coat with nuts. Keep frozen.

Esti Asher, MS, RDN, LD

OOne type of food I have a hard time consuming in moderation is chocolatecovered dried fruit or chocolate-covered nuts (think, chocolatecovered cherries, raisins, blueberries, almonds, etc.). I am typically very selective about only buying these treats for special occasions— and during those times, I don’t have any expectation of portion control or moderation (the packages aren’t that big anyways, right?). When I use the strategy of avoiding this trigger food in my environment, it comes from a place of self-love, compassion, and respect—meaning, it’s not a way to punish myself or because I don’t trust myself. It’s because I want to be proactive and do myself a favor by avoiding a scenario where I’m faced with a temptation and will then feel not good (physically and/or emotionally) after eating more than I’d like “just because they were there.” Different strategies work for different people, but this is what works best for me—and, Baruch Hashem, many of my clients—right now.

In theory, I think a great alternative would be to have a date stuffed with a nut/slivered nuts, and then drizzled with chocolate—either cold or frozen.

Dr. Rachael Teichberg

OOnce I start, I have a hard time with portion control around French fries (deep-fried and lightly salted). When I get that craving, chocolate covered rice cakes (sugar free) usually give me a good carby and rich fix without the heaviness.

Chaya Tziry Retter, RDN, CPT

II definitely have a weakness for Lotus (butter spread) anything! The solution for me? I keep it out of the house. I don’t feel so bad because the ingredients inside are just not good for anyone. That being said, on very rare, special occasions, I’ll splurge and get a Lotus milkshake— and I’ll enjoy every sip!

NEWVANILLA & COOKIE BAR