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Gingerbread Recipes to Celebrate the Holidays

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Gingerbread Recipes to Celebrate the Holidays

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Is there anything that screams “festive” than gingerbread treats fresh out of the oven during the holidays? I’ve always been a big fan of gingerbread because the balance of sweetness with warming spices is just next-level delicious.

Every Christmas I make it my mission to bake a few gingerbread recipes to share with loved ones, and this year I realized I have 10 gingerbread recipes on my site! These wonderful baked goods can be enjoyed for breakfasts, snacks, or desserts, in my opinion, and have the perfect blend of sweet molasses and cozy spices.

What gives gingerbread its flavor?

Everyone’s spice blend varies slightly, but for the basics you’ll need:

Some people use nutmeg or throw in cardamom for good measure. You do you! The spice blend, paired with blackstrap molasses is the key to gingerbread flavor.

It’s the perfect (and maybe only) time of year to bake up these recipes and share them with everyone you love! Oh, fluffy gingerbread muffins? Of course. A delicious snacking cake? You know it. Iconic gingerbread oatmeal cream pies? Ummm, say less.

Pick a few to add to your holiday brunch or dessert table, and watch guests swoon.

drizzling a glaze onto gingerbread baked oatmeal cupsdrizzling a glaze onto gingerbread baked oatmeal cups

Gingerbread Baked Oatmeal Cups with Salted Brown Butter Glaze

Cozy gingerbread oatmeal cups baked with plenty of spices, sweet molasses, and rich brown butter. Top these festive gingerbread baked oatmeal cups with an easy, delicious salted brown butter glaze for the ultimate holiday breakfast kiddos will love!

stack of healthy gingerbread pancakes in a plate with syrup and butterstack of healthy gingerbread pancakes in a plate with syrup and butter

Fluffy Gingerbread Pancakes

Incredibly fluffy gingerbread pancakes made with whole wheat flour, warm spices and deliciously sweet molasses. These healthier gingerbread pancakes are dairy free, perfectly spiced, oh so fluffy and the perfect holiday brunch!

healthy gingerbread loaf slicedhealthy gingerbread loaf sliced

Healthy Gingerbread Loaf

The best healthy gingerbread loaf made with whole wheat flour, rich molasses, and plenty of warming spices. Top with a lovely white chocolate glaze, dried cranberries and pistachios for the ultimate treat! This gingerbread loaf will make your house smell amazing and is perfect for brunch.

Healthy gingerbread muffins in a muffin tinHealthy gingerbread muffins in a muffin tin

Healthy Gingerbread Muffins

Incredibly fluffy, healthy gingerbread muffins made with whole wheat flour, cozy spices and delicious molasses flavor. These easy, healthy gingerbread muffins come together in just 30 minutes and are the perfect breakfast or snack with a cup of coffee! One of my favorite muffins to enjoy during the winter.

orange gingerbread bread sliced on parchment paperorange gingerbread bread sliced on parchment paper

Orange Gingerbread Swirl Loaf

Gorgeous orange gingerbread loaf swirled with perfectly spiced gingerbread batter and delicious, sweet orange batter. This homemade gingerbread loaf has hints of molasses and orange zest, and is topped with a simple orange glaze for an incredible brunch treat or seasonal snack!

Gingerbread Recipes to Celebrate the HolidaysGingerbread Recipes to Celebrate the Holidays

Incredible Gingerbread Oatmeal Cream Pies

Amazing oatmeal cream pies with a gingerbread twist! These perfectly spiced gingerbread sandwich cookies are crispy on the outside, soft in the center, and filled with a delicious thick cream middle for the ultimate holiday cookie.

easy gingerbread cake cut into sliceseasy gingerbread cake cut into slices

One Bowl Gluten Free Gingerbread Snacking Cake

Delicious, easy gingerbread cake made right in one bowl! This gluten free gingerbread snacking cake is made with a mix of oat and almond flour, warm spices and is sweetened with pure maple syrup and blackstrap molasses.

mini pumpkin pie with a bite taken outmini pumpkin pie with a bite taken out

Mini Paleo Pumpkin Pies with Gingerbread Cookie Crust

Adorable paleo healthy mini pumpkin pies with a gingerbread cookie crust. These dairy & gluten free mini pumpkin pies are easy to make, naturally sweetened, super cute and seriously delicious! Perfect for the holiday season.

paleo gingerbread cookies cut into shapespaleo gingerbread cookies cut into shapes

The Cutest Paleo Gingerbread Cookies

Adorable paleo gingerbread cookies made with coconut and almond flour! These grain free and gluten free cookies are the perfect treat during the holidays.

grain free gingerdoodle cookies on a wire rackgrain free gingerdoodle cookies on a wire rack

Grain Free Gingerdoodle Cookies

The cutest grain free gingerdoodle cookies make with a swirl of snickerdoodle cookie dough and gingerbread cookie dough. These festive cookies are perfectly sweet, gluten free, and great for the holidays!

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adidas adizero Evo SL Review

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adidas adizero Evo SL Review

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adidas adizero Evo SL Review

Adidas adizero Evo SL Introduction

We’re now in the age where training shoes like the ASICS Superblast and the Adidas EVO SL can generate such extraordinary levels of hype that they consistently sell out immediately upon release, making them extremely difficult for consumers to acquire.

The injection of advanced racing midsole foams into daily training shoes represents a major shift in the industry. These innovative materials, previously found exclusively in high-priced racing shoes, offer exceptional cushioning and energy return at a fraction of the price.

As a result, runners can now experience the benefits of cutting-edge, speed technology during their regular workouts, blurring the lines between training and racing footwear.

The EVO SL is a lightweight speed trainer and is an “evolution” of Adidas’ regular SL (super light), which is also a lightweight speed trainer. It competes with other unplated speed trainers like the Pegasus Plus, the New Balance Rebel, Brooks Hyperion and Hoka Mach.

Adidas cleverly leveraged the popularity of the Adios Pro EVO 1 to boost the EVO SL’s appeal. Apart from how it looks, the EVO SL has nothing in common with the EVO 1. The EVO 1 has a completely different midsole foam which is softer and has less structure. The EVO 1 also has a stiffer midsole with carbon EnergyRods in it.

The EVO SL weighs 224 grams (7.9 oz) for a men’s US 9. It has stack heights of 39 mm in the heel and 33 mm in the forefoot. It costs $150, which is a very competitive price for a full Lightstrike Pro midsole. The Adios Pro 3 costs $250 and it has the same midsole foam as the EVO SL but with carbon EnergyRods.

There have been two online drops of the EVO SL here in Malaysia and both times, all of the sizes were sold out within seconds. I got lucky and managed to purchase a pair during the second drop after many failed attempts to pay. Some of the flagship Adidas stores in Asia have also received a limited batch.

Adidas adizero Evo SL First Impressions

My first run was a 10 kilometre easy run. It felt ordinary and I wasn’t very impressed. I was expecting more energy return and more of a wow factor. It reminded me of a slightly heavier, firmer version of the New Balance Rebel 4.

Transitions felt really fluid and I could feel a subtle forefoot rocker. The upper enveloped my foot comfortably and securely, and I was pleased to find that the thin tongue, even without a gusset, caused no discomfort or irritation.

During my second run was when the EVO SL excelled- I tackled a 35 km (22-mile) long run, maintaining a Zone 2 effort. This run truly highlighted the exceptional capabilities of the EVO SL. The experience was nothing short of amazing: the shoe’s efficiency, the energy return it provided, and the overall comfort were outstanding.

It had been months since my last run of this distance, yet I felt surprisingly fresh and energised even as I finished. It effortlessly carried me through the miles during that long run, minimised fatigue and allowed me to maintain a strong and consistent pace throughout the

Adidas adizero Evo SL Upper

The EVO SL has a simple and lightweight upper made of thin engineered mesh. The ventilation in the toe-box is excellent and it’s more suited to warm climates than cool ones.

The thin tongue isn’t gusseted so there’s some downward tongue slide during runs but I managed to solve this problem by feeding the second row of laces through the lace loop in the middle of the tongue. When putting the shoe on, the edges of the tongue fold because it’s thin and not gusseted so you have to do some adjusting to ensure it lies flat.

There’s some light padding in the collar and heel tab which results in an irritation-free ankle area. I find overall foot lockdown to be excellent. Unfortunately, there are no reflective elements on the EVO SL’s upper.

The fit is true to size with a very spacious forefoot and toe-box. I have to wear thick socks to eliminate all the excess space. It’s best suited to runners with medium to wide feet which are of high volume.

Adidas adizero Evo SL Sole Unit

The EVO SL is a prime example of Adidas listening to feedback. For years, we’ve wanted a training shoe with a full-Lightstrike Pro midsole. Now, we finally get it. The development of the EVO SL marks a significant step forward in Adidas’s performance training range. They are finally catering to the need and desire of their customers/elite athletes for a premium, lightweight trainer.

The EVO SL stands out due to its exceptionally engaging ride. When picking up the pace, it delivers an unexpected level of energy which is so pronounced that it almost feels like cheating, as if a training shoe shouldn’t be capable of providing such a dynamic experience.

The ride of the EVO SL isn’t very squishy. It’s firmer than recent daily trainers like the Novablast 5 and the 1080v14. The best way to describe how it feels is balanced: not very firm but also not very soft. It feels like a speed trainer and it performs best whenever you’re putting in some effort to go faster. Zone 2 runs or higher are when you can really feel the energy return.

I wouldn’t race in it or do really fast interval workouts in it because it doesn’t have a full-length plate or EnergyRods to keep it from flexing in the forefoot. The sweet spot is 4 minutes per km to 5:30 minutes per km (6:26-8:52 per mile).

The rocker in the EVO SL starts at 60% of the length of the sole, the same as the EVO 1 hyper shoe. This design results in a rocker that’s less abrupt and more gradual compared to the one in the Adios Pro 3.

Additionally, the forefoot of the EVO SL has a notable degree of flexibility that contributes to a less rockered sensation compared to other Adidas trainers like the Boston 12 and even the Supernova Rise/Prima, all of which have a stiffer forefoot than the EVO SL.

If you’re familiar with Adidas shoes, you’d know that they have a signature design element that they incorporate into many of their trainers: a midfoot stiffening device. This structural component serves to enhance support and stability in the middle portion of the shoe.

The popular Ultraboost utilises a Torsion system, while the Supernova series employs a Support Rods system. Both mechanisms essentially achieve the same goal: to provide essential structure and prevent unwanted twisting or flexing in the midfoot area, ensuring a more controlled running experience.

In the EVO SL, there’s a short, flat plate that’s situated in the midfoot, just below the strobel lining. This plate is an integral component as it makes it more efficient and more comfortable. In similar trainers like the Nike Pegasus Plus that don’t have a plate/shank, the midsole is far too floppy and unstable- this makes it unsuitable for long-distance runs.

The EVO SL doesn’t possess many stability features like a wide base or built-up midsole sidewalls so it doesn’t offer a high level of support. Runners with weak ankles or who over pronate excessively might find the EVO SL a tad unstable. I find myself having to slow down when running on uneven surfaces.

On the outsole, thin Continental rubber protects the midsole. It’s a similar kind of soft rubber that you find on the Adios Pro so you get a higher level of ground feel than most trainers. Outsole traction is decent in wet conditions but it’s not amazing on smooth surfaces because of how flat the outsole rubber is. The Adios Pro 3 outsole rubber which is rougher has better traction.

The EVO SL’s most significant drawback is its low durability when it comes to the midsole foam. The midsole foam is very soft so it’s prone to scuffs and punctures from sharp objects in the road like stones and glass. On one of my shoes, there’s a patch in the centre of the rearfoot where the road has ground it down- I’ve only done 94 kilometres in it. This is a shoe that belongs far away from the trails.

Adidas adizero Evo SL Conclusions

The Adidas EVO SL has received significant attention and praise from influencers but it’s all well-deserved. In a market often saturated with products that prioritise marketing over performance, the EVO SL stands out as a shoe that delivers on its hype.

Its exceptional performance also justifies a price point that is surprisingly affordable. In fact, the EVO SL’s value proposition is so impressive that it could easily command a price in the $170-$180 range without raising eyebrows. It’s that good. The only department where it’s lacking is durability because of how delicate its midsole foam is.

It will stay in my rotation because it’s such a versatile option. I can use it for long runs, steady-paced runs or easy runs with short, fast bursts. The EVO SL is the shoe that I will pick to race a marathon in if I don’t want a stiff, carbon-plated racer.

The Adidas EVO SL stands out among its competition in the lightweight, unplated speed trainer category, particularly when considering its price point. It’s the only one with a full-length, racing foam midsole; the ZoomX in the Pegasus Plus doesn’t feel the same as in the Nike racers.

It surpasses competitors not only in terms of bang for buck, but also by delivering an unparalleled level of energetic responsiveness and a notably high fun factor. This combination of attributes makes the EVO SL an exciting option for runners seeking a cushioned and lively trainer that doesn’t compromise on weight or agility.

The EVO SL is one of the best trainers of recent years.

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Recognizing Signs Of Starvation Mode For Effective Weight Loss

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Recognizing Signs Of Starvation Mode For Effective Weight Loss

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Calorie cutting is a common strategy in the quest for weight loss. Yet, there is a fine line between effective calorie reduction and pushing your body into starvation mode. It is a state that can hamper your fitness goals and endanger your health. Starvation mode is a term that people often use in dieting communities. It signifies your body’s natural reaction to prolonged calorie restriction. As we explore what this means, we aim to decode the concept of starvation mode. We will provide you with a solid understanding backed by science, not just anecdotal evidence.

This article explores the real effects of excessive calorie restriction, known medically as adaptive thermogenesis. By recognising the signs of starvation mode, you can adjust your diet strategies to promote healthy, sustainable weight loss without hitting frustrating plateaus or jeopardising your well-being. This article aims to equip you with knowledge and techniques to navigate the delicate balance of calorie intake. With this, you can ensure that your weight loss journey is both effective and healthy.

What is Starvation Mode?

Starvation mode is the body’s involuntary response to prolonged calorie restriction. It is a phase where your body adjusts by reducing metabolic rate to conserve energy. This adaptation, scientifically referred to as adaptive thermogenesis, makes weight loss increasingly challenging. Additionally, it can lead to a series of adverse physical and psychological effects. People often misunderstand the term “starvation mode.” Remember, it does not mean your body is actually starving. Instead, your body is reacting as if it might be due to a significant and sustained decrease in calorie intake.

When you drastically reduce calorie intake, your body senses potential starvation and shifts gears to preserve its fat stores. This evolutionary mechanism protects against famine. Consequently, the body begins to slow down its metabolic processes to conserve energy, reducing the amount of calories it burns through everyday activities. This can lead to a weight loss plateau, where despite consuming fewer calories, weight loss stalls.

Beyond just adversely affecting weight loss, entering starvation mode affects hormonal balance. This hormonal balance can increase hunger and cravings, making it even harder to maintain a calorie-restricted diet. It is also vital to note that this response is not just about energy conservation. It also involves significant changes in how the body processes the food you consume, how it generates energy from fat and muscles, and how it regulates essential bodily functions to survive an apparent crisis.

Signs and Symptoms of Starvation Mode

Understanding the physiological cues of starvation mode is crucial for anyone trying to manage or prevent it, especially during weight loss. Below, we explain each sign, explaining its biological basis and how it feels:

1. Lethargy

One of the first signs of starvation mode is a notable drop in energy levels. Lethargy in starvation mode results from your body conserving energy due to reduced calorie intake. As calorie consumption drops, your body minimises energy output to essential functions. That leaves you feeling unusually tired and weak.

Research suggests that reduced caloric intake significantly lowers basal metabolic rate (BMR), which can make one feel lethargic. It happens because of decreased energy production.

2. Constant Hunger

You might notice a persistent feeling of hunger because you are eating less. Persistent hunger during calorie restriction is your body’s response to what it perceives as a food shortage. This response is due to an increase in the hormone ghrelin, known as the “hunger hormone.” 

Studies show that ghrelin levels rise dramatically during prolonged calorie restriction. It enhances the feeling of hunger as a signal to encourage eating and restore energy balance.

3. Constipation

Reduced food intake leads to less material moving through your digestive system. It often leads to slow intestinal activity and can cause constipation. What compounds this effect is a decrease in motilin during periods of low food intake. Motilin is a gastrointestinal hormone that stimulates intestinal movements during periods of low food intake. 

Research shows that reduced motilin levels lead to slowed gastrointestinal transit or constipation.

4. Mood Swings or Irritability

Calorie restriction impacts brain function due to fluctuating blood sugar levels, which can lead to mood swings or irritability. A study notes that blood glucose variability can significantly affect the central nervous system’s functioning. It can potentially lead to mood disturbances and irritability as the brain struggles to maintain stable energy levels.

5. Depression

The link between severe calorie restriction and depression is well-documented. It happens because of a deficiency in essential nutrients that support neurotransmitter functions. Some of these nutrients are omega-3 fatty acids and amino acids. Nutritional inadequacies can alter brain chemistry. Hence, they can potentially lead to depression. 

Research highlights how dietary insufficiencies significantly correlate with poor mental health outcomes, including depression.

6. Feeling Cold

Feeling cold is a direct consequence of the body lowering its basal metabolic rate in response to reduced calorie intake. This process makes the body conserve energy by reducing heat production. As the body conserves energy, it reduces peripheral blood flow and lowers body temperature, making you feel unusually cold. Studies show that calorie restriction can decrease thyroid hormone levels, which play a crucial role in regulating body temperature.

7. Sleep Issues

Starvation mode can disrupt your sleep pattern. This disruption is partly due to changes in the secretion of leptin and ghrelin. These are hormones that regulate hunger and satiety but also influence sleep cycles. A study shows that alterations in these hormones due to dietary restriction can lead to difficulties in both falling asleep and staying asleep.

8. Missing Periods

In women, severe calorie restriction can lead to a disruption in the menstrual cycle, known as amenorrhea. Amenorrhea in the context of calorie restriction is often due to the body prioritising its limited energy resources away from reproductive functions. The condition occurs due to low levels of leptin resulting from decreased body fat, which is critical for regulating the reproductive system. Studies outline that reduced leptin levels can directly impact menstrual cycles, leading to amenorrhea.

9. Hair Loss

Hair loss can occur during starvation mode due to inadequate intake of proteins and essential fatty acids, which are vital for hair health. A calorie-deficient diet lacks sufficient nutrients to support follicle strength and growth. Hence, it leads to increased hair fall. Research shows that severe calorie restriction without adequate protein intake often results in visible hair loss.

Each of these symptoms reflects a critical survival mechanism the body uses in response to perceived starvation. Recognising these signs can help adjust diet plans to prevent the body from entering this protective mode. It can support healthier and more sustainable weight loss methods.

How to Get Out of Starvation Mode

Getting out of starvation mode requires a strategic approach to regaining your metabolism and encouraging healthy weight loss. Here is how you can gently guide your body out of this conservation state by adopting nourishing habits that support metabolic health.

1. Reintroduce Calories Gradually

Rather than a sudden increase in caloric intake, which can shock the body, gradually increase your calorie consumption. It helps reset your metabolic rate without causing additional stress to your body. Begin by adding an additional 100-200 calories to your daily intake each week until you reach a healthy, sustainable caloric level.

2. Incorporate Balanced Meals

Focus on balanced meals that include a mix of carbohydrates, proteins, and healthy fats. Balanced nutrition will help stabilise blood sugar levels and provide a steady source of energy. It will also reduce the body’s need to conserve as aggressively.

3. Prioritise Protein

Including adequate protein in your diet can help counteract muscle loss associated with calorie restriction. Protein is also crucial for satiety. Hence, it helps you feel fuller for longer, which can naturally help manage calorie intake.

4. Regular, Nutritious Snacking

Eating small, nutrient-dense snacks between meals can help maintain consistent energy levels and prevent significant drops in blood sugar, which signal the body to enter conservation mode.

5. Stay Hydrated

Adequate hydration is essential for optimal metabolic function. Water transports nutrients and oxygen to cells, helping the body burn fat more efficiently.

6. Strength Training

Incorporating strength training into your routine helps build muscle mass, which naturally increases your basal metabolic rate (BMR). Muscle tissue burns more calories at rest than fat tissue. Hence, increasing muscle mass can help you exit starvation mode by enhancing your daily energy expenditure.

7. Sleep Well

Ensuring you get enough restful sleep is crucial. Sleep deprivation can disrupt hormone levels, particularly those related to hunger and stress, which can worsen starvation mode.

8. Manage Stress

Chronic stress can lead to cortisol spikes, which influence hunger hormones and can contribute to fat storage. Managing stress through techniques like meditation, yoga, or simple breathing exercises can help maintain hormonal balance and support overall metabolic health.

HealthifyMe Note

While calorie reduction is a fundamental aspect of weight loss, extreme restrictions can lead your body into starvation mode. It is an adaptive response that can derail your efforts. As nutritionists, we advocate for a balanced approach to dieting. It is crucial to not just focus on the scale but also to nourish your body adequately. We encourage you to consult with a professional to create a meal plan that meets your nutritional needs without pushing your body into conservation mode. Remember, effective weight loss is a marathon, not a sprint, and maintaining your health should always come first.

The Final Word

Finding your way out of starvation mode is about more than just adjusting calorie intake. You must create a sustainable, healthy lifestyle. By understanding the signs and implementing strategic dietary changes, you can support your body’s metabolic processes. Furthermore, you can achieve long-term success in your weight loss journey. Remember, the goal is to fuel your body with what it needs to work—starving is not the solution.

If you want to optimise your dietary habits and avoid the pitfalls of starvation mode, consider consulting with the experts at HealthifyMe. Our tailored health plans ensure balanced nutrition that supports your health goals without compromising your metabolic health. 

Visit the HealthifyMe Store today or talk to one of our nutritionists to commence a smarter, healthier weight loss journey.

Frequently Asked Questions

Q: What exactly is starvation mode?

A: Starvation mode, or adaptive thermogenesis, is how your body responds to prolonged calorie restriction by lowering the metabolic rate to conserve energy. It is a survival mechanism that can make further weight loss challenging.

Q: How do I know if I’m in starvation mode?

A: Signs of starvation mode include persistent hunger despite eating less, weight loss plateaus, fatigue, mood changes, feeling cold and sleep disturbances. For women, starvation mode can also lead to missed menstrual periods.

Q: Can starvation mode be reversed?

A: Yes, you can reverse starvation mode by strategically increasing calorie intake, balancing nutrients, incorporating strength training, and managing stress and sleep. These simple strategies can guide your body back to a normal metabolic rate.

Q: Is starvation mode permanent?

A: No, starvation mode is not permanent. With appropriate dietary adjustments and lifestyle changes, you can restore your body’s metabolism to its optimal state.

Q: How quickly can I get out of starvation mode?

A: The time it takes to reverse starvation mode varies depending on the degree of calorie restriction and individual metabolic differences. However, gradual changes are advisable for sustainable results.

Q: Does starvation mode stop weight loss completely?

A: While it can significantly slow down weight loss due to reduced metabolic rate, it doesn’t completely stop it. You can overcome this plateau by revising your calorie intake and exercise regimen.

Q: What are the best foods to eat to exit starvation mode?

A: Foods rich in protein, healthy fats, and complex carbohydrates, such as lean meats, fish, nuts, seeds, whole grains, and vegetables, are ideal for restoring metabolic balance and exiting starvation mode.

Research Sources

1. Metabolic slowing with massive weight loss despite preservation of fat-free mass

2. Adaptive thermogenesis in humans

3. Impact of energy intake and exercise on resting metabolic rate

4. Ghrelin by Science Direct

5. Clinical Research on the Relation Between Body Mass Index, Motilin and Slow Transit Constipation

6. Glycemic Variability and CNS Inflammation: Reviewing the Connection.

7. Dietary Nutrient Deficiencies and Risk of Depression (Review Article 2018–2023).

8. Thyroid Hormone Regulation of Metabolism

9. Nocturnal levels of ghrelin and leptin and sleep in chronic insomnia

10. Menstruation during and after caloric restriction: The 1944–1945 Dutch famine.

11. Diet and hair loss: effects of nutrient deficiency and supplement use

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Culinary Program Empowers Adults With IDD

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Culinary Program Empowers Adults With IDD

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DALLAS — With a list of ingredients and a whiteboard filled with assignments, instructor Rachel Randel announces today’s recipe: gluten-free blueberry muffins.

Black aprons, gloves and hair nets on, the students are ready to work. The first step is ensuring the kitchen is clean before gathering blueberries, baking soda and almond flour.

The students make the kitchen their home: no hesitancy walking around large stainless-steel appliances, accessing storage areas or using the walk-in refrigerator. Their workflow is a well-choreographed dance they started practicing at the beginning of the semester, when most didn’t know much about cooking at all.

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“We try to approach the curriculum from the basis of someone that maybe has never stepped foot in a kitchen before,” Rendel said. “Not everyone knows what a whisk is.”

That’s how Tuesday mornings start in one of the large commercial kitchens at Dallas College’s Culinary, Pastry and Hospitality Center in northwest Dallas, where adults with intellectual and developmental disabilities learn the art and science of cooking.

The program that is wrapping up its first year is a partnership between the college and the nonprofit Hugs Café Inc. that offers training and employment for adults with disabilities.

The goal of the partnership is for these adults to acquire a food handling certification that will allow them to join the workforce, which often is a struggle for those with disabilities.

A fundamental lesson is cleanliness. Students sanitize counters and equipment before and after each use, learning the importance of hygiene in the kitchen.

In the mornings, they work as a team, making recipes that range from appetizers to desserts. In the afternoon, they return to the classroom to have lessons on food safety — knowledge needed to earn the certification.

Between giggles and laser-focused concentration to ensure perfect measurements, students not only develop food safety and cooking skills but also are empowered to find their own voice in and out of the kitchen.

Student Paul Webb said he loves the whole process of cooking — from preparing the ingredients to cleaning up afterward.

“I have a lot of favorite recipes,” the 20-year-old said. “The first one is definitely the tomato soup and also the sopapilla cheesecake.”

Webb cooks at home with his family, but he has taken his talents to the next level.

He said his favorite part of the program is cooking with new friends.

“I am dedicated to helping friends whenever they’re in trouble in the kitchen, in the classroom or everywhere,” he said.

The Dallas College-Hugs partnership began in 2024

In its inaugural year, 15 students went through the cooking program at Dallas College. Officials plan to expand the enrollment capacity to 24 next year to allow for more students to get trained and join the workforce.

Adults with disabilities often struggle to find employment, with only 19% nationwide being part of the workforce, according to data from the Centers for Disease Control and Prevention. In Texas, more than 500,00 adults and children have an intellectual or developmental disability.

Hugs Café Inc. was created in 2013 to change these statistics. The group operates a café in McKinney run by those with disabilities.

Executive Director Lauren Smith said the café is more than a job to employees — it’s a place of purpose and community.

Hugs Training Academy is the nonprofit’s newer initiative, created during the pandemic to help would-be workers meet business needs as many restaurants struggled when their employees left.

“We were struggling with what to do because our employees kept calling us, wanting to come to work,” Smith said.

Realizing that so many people with disabilities lack opportunities but want to work motivated Hugs to focus on training. The group also works with local employers to overcome the knowledge gap that often exists on knowing the value of hiring and supporting such workers, Smith said.

“When our trainees come in, you’ll feel it. When you walk into our cafe, you will know it. But it is hard to quantify unless you’ve experienced it,” Smith said. “It is acceptance and happiness and purpose, all kind of wrapped into the most delicious cookies you’ve ever tasted.”

The partnership with Dallas College started with Steve DeShazo, senior director of workforce initiatives, who casually met Hugs founder Ruth Thompson a few years ago. Learning about Hugs’ work, he saw a need for expanding such a program from Collin County into Dallas County.

“It was an instant vision for me, and I’m not very filtered. So I shared it with Ruth, and her eyes lit up,” DeShazo recalled.

Two years later, the partnership launched as an expansion of the college’s culinary programs. It works with area businesses to stress the value of hiring these students, who are often bubbling with positivity and big personalities once they break out of their shells, DeShazo said.

While the food industry struggles with high turnover, “these employees never leave,” DeShazo said. “A huge benefit for an employer is an employee who will not turn over for quite a long time.”

From the classroom kitchen, students dream of a future cooking professionally

“Are raw eggs biological, physical or chemical properties?” Rendel asked the students while they performed different tasks around the kitchen.

As a chorus, they collectively answer “biological,” to the praise of Rendel.

Random questioning during cooking assignments is one of Rendel’s methods to ensure they remember previous lessons. It all builds up to the test they’ll take for certification.

Connor Neal has taken on leadership duties in the kitchen. Not only has he mastered knife and measurement skills, the 19-year-old helps ensure classmates follow the recipe correctly.

A counselor at Vanguard Preparatory School suggested the program. Neal said he wasn’t a leader then but now he is proud of this new role.

“It’s a new experience for me. This is more advanced stuff than what I usually do,” Neal said. “I like how it’s kind of challenging because you have to take exact measurements, which I don’t normally do.”

Neal’s favorite recipe this semester is the chicken tortilla soup.

He wants a job working in a kitchen and to “make more than just basic stuff.” He said he’s most excited to cook steaks.

Students must replicate recipes at home with their families as part of homework.

Rendel, 25, is proud of each student’s progress. Her demeanor is caring and supportive. She addresses the students as ma’am and sir, asking them to grab something off the shelves or ensuring they are pouring in the exact measurements for a recipe. A part-time student at Texas Woman’s University studying sociology, Randel was diagnosed with autism spectrum disorder as an adult, and she wanted to work in the disability community.

The gluten-free blueberry muffins, Rendel explained, was an opportunity for students to learn about gluten and food sensitivities. The muffins came out as a perfect balance of flavor and texture — sturdy enough to hold its shape.

For Sarah Salaiz, 23, her favorite part is eating the food after she cooks it, which students get to do every time a recipe is done.

Students have no reservations speaking about the joy they feel being in the kitchen, learning from and with each other. They recommend the program to everyone.

Sydney Leniger, 23, said her advice for future students is to “have fun and don’t worry.”

© 2024 The Dallas Morning News
Distributed by Tribune Content Agency, LLC

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Freedom to Fail – iRunFar

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Freedom to Fail – iRunFar

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Earlier this month, my buddy Patrick Cooke paid me a visit in Bend, Oregon. Pat and I know each other from our Colorado days, particularly my Barr Camp days, when he used to hike up the Barr Trail and hang out. Presently, however, we are both a bit more northwest of Colorado — he in Montana, and I in Oregon. We’ve been working together on a little project though, so this month we’ve found each other in the same place yet again.

As we sat down to dinner at a local restaurant that weekend, we chatted about our experiences with formalized education. I told him that part of me feels like college comes too early in life. I say this because I feel like my desire to learn may be greater now than it was back then. Sure, I liked learning when I was in college, but I feel like my enjoyment of it was overshadowed by the level of stress that I felt. For me, college was a lot of pressure.

Zach Miller - skiing with Jess and Patrick

Skiing a lap of “The Cone” at Mount Bachelor with Jess and Patrick. All photos courtesy of Zach Miller.

This pressure stemmed from the fact that I wanted to do well, which for me meant getting good grades. Hence, I put a lot of pressure on myself to get those As. But the funny thing about grades is that you can ace a test and still not truly grasp the subject matter. It kind of bothers me that I got so caught up in the stamp of approval that I sometimes missed what really mattered.

This sort of thing can be a challenging dynamic in life. As a society, we put a lot of emphasis on succeeding, on getting things right. But ironically, the path to such a goal is often riddled with mistakes. Failed executions, embarrassing blunders, and unexpected bumps in the road are oftentimes what mark the true path to success, not the smooth, logical trajectories that we picture in our heads.

I’ve been thinking about this lately, not so much because of Pat and I’s conversation, but more because of my current experiences building a house with my girlfriend, Jess. In working on the house, I’ve really come to recognize the value in having a space that feels safe and supportive, the kind in which you feel like you can fail your way forward.

Zach Miller - house frame

The A frame of the house that Zach and Jess are building.

If you are constantly afraid of messing things up, it’s hard to take the steps that are needed in order to succeed. On the contrary, it’s a lot easier to take those steps if you feel well supported. Sure, you may stumble a bit, but you are much more likely to get there stumbling than paralyzed in fear.

I feel that in college I kind of messed this up. I put so much pressure on myself to get the outcome that I wanted, that I didn’t leave room for a space in which I could just focus on learning. As a result, I left college with a great grade point average, but not always the best handle on the things that I studied.

But these thoughts aren’t just for academic studies and ambitious house projects. No, they are for virtually anything that we choose to tackle in life. Naturally, my thoughts drift to running. No matter if it’s one mile or 100, training for and running a race can certainly feel intimidating.

Zach Miller - 2024 Turkey trot

Zach at a turkey trot with Jess, his niece Ainsley, and nephew Everett.

Whether you are trying to win, run a personal record, or simply make it to the finish line, you can easily feel pressure to train the right way. At the same time, you can also feel at a loss for not knowing what that might look like. That’s alright. As with both academics and house building, it’s important not to put too much pressure on yourself to have all the answers straight away. That sort of mentality can be crippling. Instead, just get yourself in the game, try some things out, and ask a lot of questions.

I can’t promise that you’ll get it all right. In fact, it might be better if you don’t. Sometimes you learn more that way. I didn’t get everything right in college, and Jess and I certainly won’t get everything perfect as we build the house. But remember, it comes down to more than just a grade on a report card or a time on a clock. So don’t let uncertainty hold you back. Get in there and fail your way forward.

Call for Comments

  • Have you found yourself getting too hung up on perfection in your training?
  • And how about in life?



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Festive Canned Champagne Cocktail – Fit Foodie Finds

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Festive Canned Champagne Cocktail – Fit Foodie Finds

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Sour, sweet, and bubbly, this Canned Champagne Cocktail will make you feel like a dazzling flapper girl in the roaring 20s!

Inspired by the classic “sidecar” cocktail, you serve it fancy schmancy in a coup glass or a champagne can for a more laid-back vibe. Either way, it’ll delight your palate with its tangy and effervescent flavor.

I’ve always been a fan of sour cocktails. From our Grapefruit Paloma Cocktail to our Unicorn Gin Cocktail and now, this canned champagne cocktail! The combination of citrus and alcohol is just too good to resist. It’s basically our take on the sidecar cocktail from the 1920s. But what makes a traditional sidecar different from a champagne sidecar? Instead of using brandy or cognac as the base spirit, we’re swapping it out for—you guessed it—champagne. This adds a lightness and bubbly element to the cocktail, making it perfect for celebrations or a fancy night in.

Making it? Oh girrrrl, it’s as simple as pouring a few ingredients into a glass and stirring. Ya think you can handle that? Don’t forget to raise your pinky finger while doing it!

  • Brandy: Choose your favorite kind of brandy! To keep things traditional, we used cognac.
  • Cointreau: This orange-flavored liqueur adds a touch of sweetness to balance out the tartness of the lemon juice.
  • Simple syrup: A simple syrup is equal parts sugar and water, boiled until the sugar dissolves. It’s an essential ingredient in many classic cocktails!
  • Fresh lemon juice: Freshly squeezed lemon juice is always best in cocktails. The tangy flavor adds a refreshing element to the drink.
  • Champagne: The headliner! Choose any type of champagne you prefer, whether it’s brut, extra dry, or even a rosé.

What is a good Cointreau substitute?

If you don’t have Cointreau, you can substitute it with triple sec. Just know that triple sec has a lower alcohol content and is generally sweeter than Cointreau.

Fun Ingredients for Serving

We LOVE serving this canned champagne cocktail with a lemon twist and frozen cranberries for a festive touch. You can also rim the glass with sugar or top it off with a sprig of fresh rosemary. Honestly, it’s hard to go wrong with this drink, so get creative and have fun with how you garnish it!

Here’s a Tip!

If you are making a canned cocktail, pour out or drink 2-4 oz. of champagne and then add the brandy, Cointreau, simple syrup, and lemon juice to the can. Gently stir and top with ice, if needed.

This canned champagne cocktail recipe can be made in a “fancy” coup glass or served in a can with the top taken off. The coup glass is perfect for a special occasion or fancy get-together, while the can option is great for a laid-back gathering with friends. You do you!

If you find yourself with leftover canned champagne cocktail mix, store it in an airtight container in the refrigerator for up to 3 days. When ready to serve, give it a good shake and pour over ice or into a coup glass. Cheers!

  • Pour the brandy, Cointreau, simple syrup, and lemon juice into a tall glass. Add ice and gently stir the ingredients together.

  • Pour into a chilled glass without ice.

  • Top with champagne and enjoy.

  • If you are making a canned cocktail, pour out or drink 2-4 oz. of champagne and then add the brandy, Cointreau, simple syrup, and lemon juice to the can.
  • Gently stir and top with ice, if needed. If you don’t have Cointreau, you can substitute it with triple sec.

Nutrition information is automatically calculated, so should only be used as an approximation.

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Is birth control affecting your race day performance?

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Is birth control affecting your race day performance?

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Struggling with the negative effects of your menstrual cycle on your training, performance and recovery? You may find that certain hormonal contraceptives could help. A new study published in the Journal of Sports Sciences suggests that using a hormonal intrauterine device (IUD) or implant may be more likely to support success in endurance sports, while progestin-only oral contraceptives (POC) and no birth control (non-HC) at all might leave you feeling tired and less ready to train.

stomach ache

The study investigated 58 female endurance athletes around age 21 using various methods of contraception:  IUD, implant, POC, COC and non-HC. Over 12 months, the participants completed three questionnaires and logged their perceived cycle-related symptom severity, sleep quality, and physical and mental readiness to train, using a scale from one (no symptoms/low sleep quality/not ready) to 10 (severe symptoms/high sleep quality/very ready). Resting heart rate was also reported daily. Data was sorted into pre-bleeding, bleeding and non-bleeding phases of the menstrual cycle.

Contraceptives study results
Results logged by study participants, broken into three phases of the menstrual cycle. Photo: Journal of Sports Sciences

Implant users reported significantly less severe symptoms on bleeding days (where symptoms are intensified for all participants), and logged the highest overall sleep quality. IUD users logged the second-highest overall sleep quality and the highest physical readiness to train, but the more severe overall symptoms. IUD and non-HC appeared to support a relatively consistent resting heart rate.

Reports from POC users, on the other hand, indicated lower physical readiness to train and the worst sleep quality across all menstrual cycle phases. Non-HC users logged severe cycle-related symptoms and felt the least ready to train.

Choosing the best method

Since the severity of symptoms was inversely correlated with sleep quality and feeling physically ready for training, it’s essential to limit exposure to factors that could worsen symptoms or slow recovery. Contraception methods with minimal effects on heart rate are ideal for sports where training zones and heart rate monitoring play a key role in fitness tracking.

woman running

The study highlights the importance of tailoring contraceptive choices to an athlete’s needs, emphasizing that the right method can make a significant difference in training and performance. Results suggest the implant is the best option to manage symptoms or sleep-related concerns, while the IUD can aid with sleep and heartbeat regulation. Consulting with your doctor to explore these options can be a key step toward achieving your running goals.



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How To Make Daniel Amen’s Favorite Salad For Brain Health

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How To Make Daniel Amen’s Favorite Salad For Brain Health

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Beauty & Health Editor

Hannah Frye is the Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including beauty, women’s health, mental health, sustainability, social media trends, and more. She previously worked for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.

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Employers Press Congress To Cement Health Price Transparency Before Trump’s Return

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Employers Press Congress To Cement Health Price Transparency Before Trump’s Return

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Julie Appleby, KFF Health News

It seems simple: Require hospitals and insurers to post their negotiated prices for most health care services and — bingo — competition follows, yielding lower costs for consumers.

But nearly four years after the first Trump administration’s regulations forced hospitals to post massive amounts of pricing information online, the effect on patients’ costs is unclear. And while President Joe Biden added requirements to make pricing information more user-friendly, Donald Trump’s imminent return to the White House has raised questions about what’s next, even though posting prices is an area of rare bipartisan agreement.

The uncertainty of what might happen next led some proponents to lobby Congress to include hospital and insurer price transparency in must-pass legislation before Trump takes office. That would turn both his and Biden’s regulations into law, making them less susceptible to being weakened or repealed by a future administration. But that effort failed.

The legislative step could also help protect against legal challenges in the wake of a Supreme Court decision that limited government agencies’ regulatory authority.

Employers are using transparency data to try to slow growth of their health care costs, and “the last thing you want to do is start over,” said James Gelfand, president and CEO of the ERISA Industry Committee, which represents large employers who finance their own health plans. His group is among the organizations pressing Congress to act.

“Congress’ failure to act is deeply disappointing, but employers and other advocates will redouble our efforts,” Gelfand said. “This will get done.”

While there are reports that many hospitals are not fully complying, federal regulators have sent thousands of warning letters to hospitals and fined just over a dozen.

The transparency rules require hospitals to list the prices they accept from all insurers for thousands of items and services, from stitches to delivery room costs to X-rays. For consumers, hospitals must also provide a list of 300 “shoppable” services, including bundled prices accepted for common services such as having a baby or getting a hip replacement. Insurers in July 2022 were similarly required to list their negotiated prices, not only for care at hospitals, but also surgery centers, imaging facilities, laboratories, and doctors’ offices.

It’s a massive and often confusing amount of data that has drawn interest from researchers and commercial outlets like Turquoise Health, which has sought to organize the information to better help ordinary consumers shopping for medical services or employers overseeing workers’ health plans.

The data shows a huge variation in prices, both in what hospitals charge and what insurers pay, for the same services. But the result of making those prices public is so far hard to quantify.

A recent study by Turquoise looked at negotiated rates in the nation’s 10 largest metro areas for a set of common health care services. It found that rates in the top quarter tier — the most expensive category — declined by 6.3% from December 2021 to June 2024, during the time the transparency rules were in place. But negotiated rates for the lowest-cost tier of services rose by 3.4%.

That may indicate hospitals and insurers — who can now see what rivals are charging and paying — have either cut prices or demanded better rates, at least for the costliest services.

Even so, Gerard Anderson, who oversees research into the data as a professor at the Bloomberg School of Public Health at Johns Hopkins University, said the changes Turquoise noted were small and are not reflective of what his team has seen in their own studies.

“So far we have not detected any impact of this data on behavior, of where insurers decide to go or what hospitals do to change prices once they realize what others are charging,” Anderson said.

Some health policy experts think it’s unlikely the incoming Trump administration would reverse its prior commitment to price transparency.

“I don’t see a world where he tanks his own regulations,” said Joe Wisniewski, an associate vice president at Turquoise Health. “There is also so much broad bipartisan support on the Hill.”

The current price-posting rules began with requirements in the Affordable Care Act, which the initial Trump administration more fully defined. The hospital industry failed in a legal challenge to block those rules, and the Trump-era requirements became effective in January 2021.

But even after the Biden administration made the data more user-friendly, it’s still not very helpful to consumers, Anderson said.

“This data is not telling them the price they will pay. It’s telling them the average price people paid last month or last quarter for a similar type of service,” he said.

More useful, Anderson and other experts say, are requirements in the price transparency rules that demand insurers offer online calculators for hundreds of nonemergency services. The detailed cost estimates must take into account how much patients have paid toward annual deductibles.

For uninsured consumers or others who don’t have access to online calculators, it remains difficult to piece together how much a service might cost from the information hospitals post online. For one thing, not every hospital has posted its negotiated rates.

The Department of Health and Human Services’ inspector general said in November an audit of 100 hospitals found that 63 complied with the price transparency rule, while the rest failed to meet one or more requirements.

The advocacy group Patient Rights Advocate, which looked at a sample of 2,000 hospitals, says that only 21% were fully compliant, although it used broader measures for compliance than the inspector general.

“By keeping their prices hidden, hospitals continue to block American consumers from their right to compare prices and protect themselves from overcharges,” said Cynthia Fisher, founder and chairman of the group, which has called for stricter rules and enforcement.

KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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Classic Vegan Sugar Cookies – Sharon Palmer, The Plant Powered Dietitian

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Classic Vegan Sugar Cookies – Sharon Palmer, The Plant Powered Dietitian

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These all occasion Classic Vegan Sugar Cookies are based upon my mother’s easy sugar cookies recipe—it’s now a third generation recipe, as I’ve handed it down to my sons. Originally, this sugar cookie recipe wasn’t vegan, but I worked with these cookies over time to create this simple, few-ingredient vegan sugar cookie that is truly a fail-proof recipe. This is a very special sugar cookie—it’s meant for you to take time with it as you roll out the dough, and decorate each one—each cookie is a true gift. It’s about making something special. You can make this recipe into sugar cookies with icing, with this simple recipe I’ve included for frosting for sugar cookies.

When my children were little I made these vegan sugar cookies for every holiday, rolling out cookies and cutting them into shapes that matched the occasion—Easter, Birthday Parties, Halloween, St. Patrick’s Day, Thanksgiving, Valentines Day, and of course, Christmas. My boys would love to help me decorate the Christmas sugar cookies. I’ve been collecting cookie cutters for years, and inherited some from my mother too. Just make up the dough, chill it for a bit, roll it out, cut into shapes with cookie cutters, and decorate the cookies. I have also been collecting cookie decorations when I travel—many of those featured in my photos here are from trips to Europe, where they have beautiful baking traditions. But you can find cookie decorations anywhere! I love to use raisins, chocolate chips, nuts, seeds (like sunflower seeds or pumpkin seeds), sprinkles, raisins, and coconut. It’s all about using your creativity!

These cookies are brilliant for the holidays, such as Christmas.
Roll out the cookies into your desired shapes then decorate them.
You can also use this recipe for Valentine’s Sugar Cookies!

You can also use this recipe for Easter or spring celebrations!
Easter Sugar Cookies are delightful using this recipe.
And don’t forget kids birthday parties—use this recipe to make special Children’s Sugar Cookies for any theme, from unicorns to teddy bears to kittens!

Just make up the dough and chili it. Then roll it out and cut it into shapes.
Place on baking sheets and bake until firm and barely golden.
Cool, spread with icing, and decorate as desired.

Watch how I make this recipe in my Plant-Powered Live Cooking show here.

Print

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Description

This very special Classic Vegan Sugar Cookie recipe works for all occasions—Christmas Sugar Cookies, Valentines Sugar Cookies, as well as Halloween, Easter, Birthdays, and beyond.

Cookies:

Icing:

Decorations (as desired):

  1. To make cookies: Mix egg replacer, 3 tablespoons of the plant-based milk, and 1 teaspoon vanilla.
  2. Mix in margarine and sugar.
  3. Stir in flour just until combined. Add additional plant-based milk, 1 tablespoon at a time, just to make a smooth dough that is not sticky.
  4. Form dough into a circle, cover, and refrigerate for about 2 hours (or overnight).
  5. Preheat oven to 350 F.
  6. Lightly flour a clean surface and roll out dough to ¼-inch thickness using a rolling pin that has been dusted with flour.
  7. Cut out dough into desired shapes using cookie cutters that have been lightly floured.
  8. Place cookies on a baking sheet, allowing space to spread slightly.
  9. Bake for about 10 – 15 minutes, just until surface starts to turn golden.
  10. Remove from oven and allow to cool.
  11. To Make Icing: Place powdered sugar in a small dish; add vanilla, and mix in just enough plant-based milk to make a smooth, spreadable consistency.
  12. Decorate cookies with icing and decorations as desired.

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Dessert
  • Cuisine: American

Nutrition

  • Serving Size: 1 cookie with icing
  • Calories: 99
  • Sugar: 9 g
  • Sodium: 42 mg
  • Fat: 4 g
  • Saturated Fat: 1 g
  • Carbohydrates: 15 g
  • Protein: 1 g

For other cookie recipes, check out some of my favorites:

As an Amazon Influencer, I earn from qualifying purchases. For more information about affiliate links, click here.

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