Chilling time: 1 hourAlthough it may not be the first thing that comes to mind when you’re indulging in this dessert, pumpkin is an outstanding source of vitamin A, a powerful compound that (among many other health benefits) boosts the immune system.
Preparation time: 15 minutes Chilling time: 1 hour
1 can (15 ounces) pumpkin puree
¼ cup pure maple syrup
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
2 cups frozen fat-free whipped topping, thawed
¼ cup semisweet mini chocolate chips
1. In a large bowl, combine the pumpkin, maple syrup, cinnamon, ginger, and cloves. Gently fold in the whipped topping until blended. Transfer to 4 individual serving bowls and top with the chocolate chips.
2. Chill for 1 hour or longer before serving.
MAKES 4 SERVINGS
Per serving: 202 calories, 41 g carbohydrate, 2 g protein, 3.5 g fat, 2 g saturated fat, 0 mg cholesterol, 29 mg sodium, 4 g fiber
Carbohydrate Choices: 3
Dietary Exchanges: 2 starch, ½ fat
LET YOURSELF GO/STRESS LESS
Getting just the right amount of sleep each night could protect against type 2 diabetes. A Yale University study of 1,709 men found that those who regularly got less than 6 hours of shut-eye doubled their diabetes risk. Those who slept more than 8 hours tripled their odds. Previous studies have turned up similar findings in women. “When you sleep too little—or too long because of sleep apnea—your nervous system stays on alert,” says lead researcher Klar Yaggi, MD, assistant professor of pulmonary medicine at Yale. This interferes with hormones that regulate blood sugar. A recent Columbia University study found that sleeping less than 5 hours also doubled the risk of high blood pressure. For a good night’s rest, practice relaxation techniques or read nonstressful material before turning in. Avoid any novel by Stephen King and skip late-night TV and computer time.