#SetItUpSunday – STOP the Deprivation

#SetItUpSunday – STOP the Deprivation

If I told you right now, that you couldn’t have your favourite food anymore. Would it make you want it more or less?

Maybe I had some science backed reasons for telling you that this food was no longer on the menu.

But that probably won’t change how you feel.

I’m going to bet that no matter what I say you will still want that food, and maybe even want it MORE!

This is what most diets consist of. Taking out some foods that you love, resulting in a feeling of deprivation even if you are getting all the nutrient you needs from this ‘diet’.

Now what happens when this diet ends, because they all do!

I’m going to guess you go and get that food that I told you wasn’t allowed anymore.

And because you haven’t had it in so long you might eat a LOT of it, because you felt so deprived.

In fact, did you know that totally depriving yourself of the foods that you really enjoy or labeling foods as “good” and “bad” in order to lose weight actually could backfire?

This is because over time these restrictions can lead to cravings, binges and overeating completely sabotaging your attempts to improve nutrition and weight.

Food deprivation, or restrictive eating, may cause you to dislike healthy nutritious foods.

No one ever deprives you of good ol broccoli..

And what happens when you chronically feel deprived? In most cases, once you have access to these “forbidden” or restricted foods, you binge or overeat. Perhaps we do this because we fear another restriction is just around the corner.

The fix for this? Healthy swaps.

Find a way to turn your favourite, not amazingly healthy food, into something for nutritious for your body without you feeling deprived!

My favourite food is dessert, I talk about it a lot so you may already know that already! A lot of people like a little something sweet after dinner. Some of us are conditioned this way with how our parent’s served food. But no matter the reason, instead of completely depriving ourselves from nourishing our sweet tooth, we can swap the sweet to something a little more health friendly!

I wanted to share with you a recipe that Cheryl, our superstar at the front desk at our West Springs studio, has tested and loved! A healthy swap for chocolate cupcakes!

Check out the full blog post here: Chocolate Beet Cupcakes with Chocolate Avocado Frosting

#SetItUpSunday Cupcakes

Chocolate Beet Cupcakes with Chocolate Avocado Frosting

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Yield: 10

Serving Size: 1 cupcake



For the Cupcakes

1 cup oat flour

1/4 cup almond meal

1/2 cup unsweetened cocoa powder

1/4 teaspoon salt

1/2 teaspoon baking powder

1 teaspoon baking soda

1/2 cup roasted beet*

1/2 cup coconut sugar

2 tablespoons pure maple syrup

3/4 cup unsweetened vanilla almond milk

1 teaspoon apple cider vinegar

2 teaspoons vanilla extract

1/4 cup unrefined melted coconut oil


For the Frosting

2 very ripe avocados

1/2 cup pure maple syrup

1/2 cup unsweetened cocoa powder

2 teaspoons vanilla extract

pinch salt

1 tablespoon melted coconut oil



  • Preheat the oven to 350°F then grease or line a muffin pan for 10 cupcakes. In a large bowl, sift together the dry ingredients (oat flour to baking soda), making sure to work out any large lumps, then set aside.
  • Stir together the almond milk and the apple cider vinegar in a measuring cup and allow to sit for a few minutes to curdle. Add it to a blender or a food processor along with the 1/2 cup diced and roasted beet, coconut sugar, pure maple syrup and vanilla extract. Blend on high for about 20 seconds, or until a smooth liquid forms.
  • Pour the liquid into the bowl with the dry ingredients then add the melted coconut oil last. Use a spatula to fold everything together until well combined, making sure there aren’t any lumps. Using a scooper or a small dry measuring cup, fill each one about 1/2 full to make 10 cupcakes. Bake in the preheated oven for 20 minutes, or until you can stick a knife in the center and have it come out clean.
  • Meanwhile, prepare the frosting by combining all of the ingredients in a blender or a food processor and blending until smooth. You will probably have to scrape down the sides a few times in between blending. Taste test to see if you prefer more maple syrup to make it sweeter.
  • Allow the cupcakes to cool completely before frosting them. You can either use a knife to spread the frosting on top or transfer it to a bag for piping, like I did in the pictures above. Store leftovers in an airtight container in the refrigerator for up to 2 days.