This week is National Public Health Week! Did you know that my Bachelors Degree is in Public Health? Never would have guessed it with all the cupcakes I post right? 😉 But as part of Public Health week I want to let you know why I can be a Health major AND post about (and eat) so many cupcakes. Intuitive Eating. That’s it plain and simple. Any one who has EVER had an issue with their weight or body image needs to read this book and learn more about Intuitive Eating.
Intuitive Eating focuses on health, wellness, and developing a health relationship with food. NOT with numbers on a scale.
As a basic overview picture this scenario. You are at a party where there are delicious chocolate cupcakes. You are on a new diet that restricts sugar. So you sadly eat some carrots and celery in Ranch dip instead. But after a few sticks you aren’t satisfied. So you eat a few handfuls more as you wander around talking to friends. But all you can think about is that cake. The veggies didn’t cut it so you snack on some crackers, while still dreaming about that cake that you “can’t” have. By the time you go home you are miserable, because all you can think about is chocolate cake. You have also consumed A LOT of calories by continually eating Ranch Dip and crackers trying to satisfy your cravings. You finally cave and eat a stale Hostess cupcake in desperation. You have now eaten even more calories, aren’t satisfied, and feel terrible about yourself.
Sound familiar? BUT if you had just eaten one small piece of chocolate cake at the party, you would have been satisfied, not eaten everything else, enjoyed yourself, and gone home happy.
So Intuitive Eating is giving yourself permission to eat whatever you want. The key is “feeling your hunger”. You eat when you are hungry and stop when you are full. There are no restrictions because restrictions make you crave things even more.
The second component is exercise. Yep you still have to exercise. BUT you need to change your perspective of it. You don’t kill yourself on the treadmill just to see the scale go down one or two numbers. You exercise to be HEALTHY! Think of how much stronger your heart and lungs will be! Think about how much more energy you will have through out the day! And DON’T think about the stupid scale!
In fact just toss it out. The numbers don’t measure your health. Your pant size doesn’t measure your health. So find an activity you enjoy and do it because you enjoy it and you will live a longer happier life.
Now go eat a cupcake (a pink grapefruit one!), go for a walk, and read Intuitive Eating!
- 1 cup all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 6 tablespoons unsalted butter, softened
- 2/3 cup granulates sugar
- 2 large eggs
- 1/2 cup Greek yogurt (nonfat or 2% reduced-fat)
- 1 teaspoon pure vanilla extract
- 2 tablespoons pink grapefruit zest (1 softball-sized grapefruit yielded approximately 1 tablespoon)
- 4 ounces 1/3-less-fat cream cheese, chilled (block)
- 2 cups powdered sugar
- 1/8 teaspoon vanilla extract
- 1 teaspoon pink grapefruit zest
- 2 teaspoons pink grapefruit juice
- Preheat oven to 350 degrees. Line 12-cup muffin pan with paper liners. Set aside.
- In a medium bowl, combine flour, baking powder and salt.
- In a large bowl, beat butter and sugar with an electric mixer until light and fluffy. Add eggs; mix until smooth.
- To the butter mixture, add half of flour mixture, and combine; repeat with remaining flour mixture. Add yogurt and vanilla, blending with a rubber spatula. Fold in zest, mixing until just combined.
- Divide batter evenly among prepared muffin cups (about 2/3 full). Bake for 13-15 minutes, or until a toothpick inserted in the center comes out clean. Remove from oven and let cool for 5 minutes. Transfer cupcakes to wire rack to cool completely before frosting.
- To make the frosting, place cream cheese in a medium bowl and baet on medium speed until smooth and creamy. Add powdered sugar, vanilla zest and juice, beating until smooth. Frost cupcakes as desired.
If not serving immediately, cupcakes/frosting should be refrigerated, otherwise, the frosting gets too soft. When serving, let cupcake sit out for 10-15 minutes at room temperature.