The entire month of November was dedicated
to giving you the ins and outs on sugar. From the body’s ability to use and break
it down, its various forms, hidden sources, and even its addictive qualities,
SUGAR, as you have seen, is a devil in a sweet disguise. With all of the knowledge in the world, even
the healthiest of eaters can fall trap to the lure that sugar contains. Call it
an Achilles heal, but with stressful days at work, to-do lists piling up, bills
to be paid, and other responsibilities, we all occasionally fall trap to
the sweet stuff. In the last and final post on our month-long sugar journey, I
will go over some quick tips to keep your late night sugar fixings at bay, and
give you a tried and true dessert recipe that even kids adore!
1.
START YOUR MORNING RIGHT
You’ve heard it before, “breakfast is the most important meal of
the day.” While the verdict is still out as to whether or not eating breakfast
helps to truly kick start your metabolism to start burning fat as fuel ( a
common weight-loss approach,) consuming a morning meal that is full of the
proper nutrients will help regulate the normal cortisol (your primary stress
hormone) rhythm for the rest of your day. By eating a meal that is higher in
quality lean PROTEIN and HEALTHY FATS, and skipping the carb-heavy typical
breakfast dishes we all know (and love,) you can help maintain your body’s
stress and hunger/satiety hormones, equating to less of a likelihood to
overindulge later in the day (hello 9 o’clock fridge raids!)
2. FOCUS ON THE KEY THREE
I noted in last weeks post the importance of the top three
nutrients to help curb your sweet tooth, and those are fat, protein, and fiber.
The right forms of FAT- such as avocado, olives, coconut, nuts/seeds, and wild
caught salmon-not only support the body’s cell membranes (including the
brain,) but dietary fat helps to slow the transit time of food emptying from your
stomach. This equates to a slow release of blood sugar into your system,
diverting any sugar spikes/crashes. PROTEIN also slows down the release of food
from your stomach into your small intestine (for absorption,) and also takes
more energy to break down. More energy required to break it down, equates to
more calories and stored sugars being burned. A double win for protein! FIBER helps
to slow down food digestion and sops up excess free-floating blood sugar: think
of it like a sponge to the sugar stream that happens after eating a candy bar
or high sugar meal. Striving to eat all three at each of your meals is
something that will help keep blood sugar stable.
3. TRICK THE TASTE BUDS
Many a times you crave sugary foods, you’re actually looking for
the dopamine “hit” you get from eating highly refined/processed sweets. This
flood of the feel good “pleasure” hormone is immediate when one consumes a
snickers bar or donut, but you can also get a more sustained and healthier
“flood of goodness” by eating inherently sweet veggies. Root vegetables such as
carrots, parsnips, beets, and onions (when cooked,) give your taste buds a
comforting “hug,” when the cravings hit, as do sweet potatoes and winter squashes.
Bonus points if eating with a healthy fat such as coconut oil or grass fed
organic butter or ghee!
4. DIVERT THE DRAW
“Do you want to see the dessert menu?” A common question we all hear when we go out to dinner, dessert after a hearty meal is a bad habit that many of us have fallen into. After a savory slew of foods, a sweet send-off seems like the perfect way to end a good night. Instead of opting to see the dessert menu, swap that plate of cake or cookies for a sweet tasting tea, such as cinnamon, chai, or herbal. Going for a brisk walk outside (weather permitting,) will also help to divert those initial cravings, or if you must, digging into a healthier alternative such as frozen berries (high in fiber, packed with antioxidants, and lower in sugar) or trying the recipe below are other options.
5. COUNT SOME SHEEP
Ensuring you obtain sufficient sleep each night is essential in
regulating stress hormone levels. Various studies show that skipping sleep
equates to a loss of control when it comes to food decisiveness. Sleep deprived
individuals are more apt to reach for higher calorie foods (approximately
consuming 300 extra calories per day) for their immediate impact on energy
levels. In addition to a loss of conscious food choices, sleep deprivation
raises the stress hormone cortisol, which can contribute to increased blood
sugar, while also increasing levels of ghrelin, one of your hunger/satiety
hormones that is responsible for signaling the body to eat. Aiming for between
6-8 hours of sleep per night is a good starting point, but knowing your body’s
needs and optimal sleep habits is key in maintaining blood sugar and overall
health.
CB & J WHIPS
Coconut milk’s luxurious
silky texture allows this blend and freeze frozen dessert a no-churn wonder.
Sneaking in frozen cauliflower and white beans boosts nutrition, and utilizing
the natural sweetness of berries, with some dark chocolate for good measure,
makes this treat simply irresistible.
Makes 1 quart
1 16-ounce bag frozen cauliflower
12 ounces frozen organic
blackberries
14-ounce organic full fat
coconut milk
1 cup No Salt Added
cannellini beans, rinsed & drained
1/4-cup fruit sweetened
blackberry or blueberry jam
1/4 cup unsweetened nut
butter
1/4 cup chopped 60-80%
dark chocolate
In a food processor, puree
white beans with nut butter and fruit spread until smooth. Add coconut milk and
cauliflower and puree until smooth.
Add blackberries and continue running
until smooth. Fold in dark chocolate, and serve immediately or freeze in a
freezer safe container for up to 3 months.
To serve, top with
toasted nuts and fresh berries.
DECEMBER TRUE KITCHEN
COOKING CLASS
EATING FOR IMMUNITY
WEDNESDAY, DECEMBER 13TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
With the holiday season in full-swing,
chronic to-do lists, gift shopping, and entertaining take hold. On top of that,
the cold & flu season is revving up and many of us find ourselves
bed-ridden with a box of tissues! A combination of high stress, confined
spaces, and increased illness, the season of giving can also equate to the
season of getting sick! In this class, Genevieve will cover how our immune and
adrenal systems work in tandem, ingredients, herbs, and spices that naturally
combat illness, and show you how to cook up some delicious recipes so you can
strengthen your resilience this Holiday season!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
*Still
lost, confused, or looking for assistance? I’m here for you! From one-on-one
nutrition consults, personalized meal plans, cooking classes, or shopping
tours, I am here to help! Feel free to contact me at the email below, or join
me for one of my monthly cooking classes!
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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