A Blog About Baked Goods and Balance
Baked goods bring comfort, joy, and warmth to the season, but they also highlight the importance of balanced choices in our diets. This post explores four interconnected topics: an insightful article on dietary swaps, navigating holiday indulgences, a unique espresso-based recipe for post-dessert enjoyment, and the uplifting role of altruism in fostering happiness.
Longevity and Diet: Whole Foods vs. Processed Foods
A groundbreaking article in Nature Food titled “Towards Food Processing Reformulations to Improve Health Outcomes” sheds light on the critical role of dietary shifts in mitigating chronic disease and promoting longevity. The research explores how the consumption of highly processed foods impacts metabolic health, comparing these effects with diets centered on whole, minimally processed ingredients.
Key Findings from the Article
1. The Problem with Ultra-Processed Foods (UPFs):
• UPFs are industrial formulations of refined ingredients with additives for flavor, texture, and preservation (e.g., packaged cookies, soft drinks, and frozen dinners). See In Defence of Food for a great narrative of this process. Health Risks: High consumption of UPFs is linked to obesity, diabetes, cardiovascular disease, and even cognitive decline. These foods are often calorie-dense, nutrient-poor, and designed to be hyper-palatable, encouraging overconsumption.
2. The Power of Whole Foods:
• Nutrient-Dense Alternatives: Whole foods like vegetables, fruits, nuts, seeds, and lean proteins provide essential nutrients, fiber, and antioxidants that support metabolic health. Fewer Ingredients, Better Outcomes: Foods with three or fewer ingredients (e.g., roasted nuts, fresh fish, or baked sweet potatoes) were associated with improved markers of inflammation, glycemic control, and cardiovascular health. Satiation and Regulation: Whole foods are naturally less calorie-dense and more satiating, reducing the likelihood of overeating.
3. Dietary Swaps Highlighted in the Study:
• Replace white bread and pastries with whole grain or sprouted grain breads. Even better, bake them yourselves to be able to control all the elements below and gain further appreciation and gratitude. Use natural sweeteners like dates or honey in place of refined sugars. Incorporate nuts, seeds, or legumes like chia seeds into baked goods for added protein and fiber. Substitute sugary yogurts or cream bases with plain, full-fat yogurt topped with fresh fruit. Avoid unhealthy or hydrogenated oils and opt for natural fats with healthy amounts of poly and monounsaturated fats like single sourced verified olive oil (best for low temperature cooking), extra virgin coconut oil (lovely added flavor and great mouthfeel in baked goods), grass fed butter or Ghee, or avocado oil (perfect for high temperature cooking).
4. Personalized Nutrition is Key:
• Beyond general recommendations, the study emphasizes the need for individualized dietary plans based on variables like culture, taste preferences, sensitivities, activity levels, and specific health goals. THis is where an experienced and knowledgeable healthcare provider is key.
The Bigger Picture
This article reinforces the importance of moving away from heavily processed and sugar-laden diets toward more natural, whole-food-based eating patterns. It also acknowledges the challenges in making these shifts, particularly given the time demands and cultural significance of certain foods.
Our Role at Sarasota Wellness
We understand that dietary changes are not one-size-fits-all. Advanced testing offered at Sarasota Wellness, such as food sensitivity analysis, metabolic rate testing, and micronutrient panels, can provide personalized insights to help you achieve better health outcomes. These tools, combined with expert nutritional counseling, allow us to craft sustainable dietary strategies that align with your goals and lifestyle to promote longevity.
Holiday Eating: Savor the Season with Balance
December is a time for celebration across many cultures, from Hanukkah to Christmas, Kwanzaa, Diwali, Ashura, Yelda Night, Lunar New Year and beyond. These traditions often include festive dishes and desserts that symbolize light, rebirth, and togetherness. I know what you are thinking, “But, Patrick, what about the sugar content in these celebratory treats and the risk of mortality highlighted in the last article?” Like most experts when giving advice, I would reply “yes and no” or “it depends”. The answer has a lot of nuance and true longevity lies in moderation and balance. To borrow from the wisdom of Paracelsus (which Zyad and I’s pharmacology professor loved to quote): Dosis sola facit venenum. For those that did not pay attention in Latin, “Only the dose makes the poison.” This is true with all things in life. Partake in these culturally important delicacies in moderation and when the season calls for them Just like with medicines, the dose and frequency matters! Indulging in traditional sweets a few times a year won’t derail your health. Here are tips for enjoying holiday treats responsibly:
1. Savor small portions: The first bite is often the most satisfying—make it count. I find myself suggesting this often to help treat binge eating. Each following bite has more calories and diminishing taste returns.
2. Share generously: Offer extras to guests, neighbors and loved ones to avoid overindulgence if you find your dopamine systems pressured by sweet treats in the home.
3. Prioritize quality over quantity: Take an example from French culture. Rich, decadent desserts like a French pâtisserie can be deeply satisfying in small amounts.
Curious about how your body processes holiday indulgences? Sarasota Wellness can measure your basal metabolic rate and create a tailored plan to balance festivities with your health goals.
Recipe Spotlight: Un Café
In many European cultures, a small espresso after dessert aids digestion and curbs further sugar cravings. I love the contrast of sweet and bitter. Adding collagen protein powder turns this simple bean drink into a nutritional powerhouse.
Recipe:
1. Ingredients:
• Freshly brewed espresso (1 shot)
• Collagen protein powder (1 scoop)
• Optional unsweetened milk or milk substitute (2–3 tbsp, optional)
2. Instructions:
• Brew a shot of espresso or use strong black coffee.
• Stir in collagen protein powder until dissolved.
• Optional: Froth milk for a creamy texture.
Enjoy this quick, satisfying drink to balance out the sweetness of desserts and support digestion.
The Joy of Giving: Altruism and Happiness
December also embodies a spirit of giving, which resonates universally across cultures and religions. The Dalai Lama describes altruism as a profound source of happiness: helping others not only benefits them but also brings fulfillment and joy to our own lives. In his writings and speeches, including works like The Art of Happiness (co-authored with psychiatrist Howard Cutler), he explains how the practice of altruism—putting the needs of others before our own—cultivates a deeper sense of purpose, fulfillment, and joy. Genuine happiness stems from a mind at peace, which comes from selflessness and compassion. When we engage in acts of kindness, we shift our focus away from our own struggles and desires, breaking the cycle of self-centered thoughts that often lead to anxiety and discontent. Research in positive psychology supports this. Studies show that helping others activates the brain’s reward centers, releasing endorphins and promoting a sense of well-being. This phenomenon, sometimes called the “helper’s high,” creates a feedback loop where altruistic behavior fosters happiness, which in turn encourages more altruism. Start with small acts of kindness, such as helping a neighbor, volunteering, or simply offering a kind word to someone in need. These acts, though seemingly minor, can profoundly impact both giver and receiver. The Dalai Lama’s teachings remind us that happiness is not about what we get, but what we give. By prioritizing compassion and altruism, we not only uplift others but also create a life rich with meaning, connection, and inner peace. As the Dalai Lama himself says:
“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”
In medicine, I experience this joy daily—helping others achieve their best health is deeply rewarding. Acts of kindness, whether big or small, create ripples of positivity in the world. As we close the year, reflect on how you can cultivate happiness through altruism, whether by volunteering, sharing knowledge, or simply supporting a loved one.
At Sarasota Wellness and Concierge Medicine, we’re grateful for the opportunity to guide our patients toward healthier, more vibrant lives. Wishing you a joyful holiday season filled with warmth, connection, and wellness.
Looking Ahead to 2025
Start the new year with a personalized wellness plan! Contact Sarasota Wellness and Concierge Medicine for advanced testing and expert advice tailored to your unique health and lifestyle goals.
References and Recommended Reading
1. “Consumption of minimally processed foods for healthy and sustainable diets”
Nature Food, 2023. Full article: Nature Food - Article Link
2. “The Helper’s High: Why Helping Others Makes Us Happier”
Elizabeth W. Dunn, Current Directions in Psychological Science, 2014.
DOI: 10.1177/0963721413512506
3. The Art of Happiness
By His Holiness the Dalai Lama and Howard Cutler
Explores the intersection of spirituality and science to understand how compassion and altruism create lasting happiness.
4. The Book of Joy: Lasting Happiness in a Changing World
By the Dalai Lama and Desmond Tutu
A dialogue between two spiritual leaders on finding joy in life, even amid struggles.
