Is sugar your kryptonite? 4 steps to beat sugar cravings

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Sadly, we’ve been told for far too long that indulging in sweets is connected with a lack of self-will or some other character flaw. This is just not true! Craving sugar is not simply about willpower, nor is it simply about emotions. There may be several underlying physiologic causes feeding your desire for sugar. While every individual is unique—meaning that the reason for your cravings may have to do with biological factors that are different from the person’s sitting next to you—cravings for sweets follow a pretty basic cycle… a vicious cycle that goes something like this:

  1. You eat something high in refined sugar, and your blood glucose levels skyrocket.
  2. Soon after, your blood glucose levels come down from the high, and they crash.
  3. Your body, which is irritated at having low blood sugar, craves more sugar to boost your blood glucose levels back up.
  4. You give in to the craving and eat more sugar, which starts the process all over again.

So how do you prevent those sweet tooth munchies from pulling you back to the dark side? We’ve got a few simple strategies to help you.

  •  Incorporate high-quality vitamins and omega-3’s. A good supplement is essential to cover your nutritional bases. Micronutrients like vitamin C and the B vitamins are particularly helpful in calming sugar cravings by   influencing serotonin production. Equally important are omega-3’s, which are crucial for regulating mood and inflammation — factors that are both associated with cravings.
  •  Increase your protein intake-One of the easiest first steps is to have protein with every meal. A piece of lean protein will help balance a carbohydrate filled (or sugary!) snack. The protein will help balance your blood sugar and avoid a sharp peak and crash after.
  •  Beat the cravings with Geranium Essential Oil-This amazing oil helps decrease sugar cravings and afternoon fatigue when applied regularly.  Come to Synergy and let us show you the different geranium-containing blends that we carry.
  •  Snack! When done right, snacking, keeps your energy levels up and gives you more opportunities to get in all your nutritional needs. Here are 4 snacks that’ll boos your energy and help you feel great.

Sunflower Seeds-They’re packed with magnesium, copper, selenium and Vit E. Snacking on a handful can regulate your nerves and muscles and help reduce bad cholesterol.

Dark Chocolate-Just a small portion of this antioxidant and flavonoid-filled treat satisfies a sweet tooth. (1 oz dark chocolate with 70 percent or more cacao)

Pistachios (unsalted and in their shells)-They deliver natural antioxidants, Vit B6 and K, Potassium and help decrease bad cholesterol. Plus, the shells will slow you down.

Baked kale chips- Kaempferol, a flavonoid in kale, appears to prevent fat from accumulating around organs. How to make them? In a big bowl mix 2 cups of washed and dried kale with olive oil, sprinkle with  pepper and salt. Transfer to a baking sheet and bake at 350º F until crisp (about 10 min.)

And finally, don’t dwell on mistakes-Okay, you overindulged. What’s the next step? “Forget about it,” “One meal doesn’t define your diet, so don’t assume that you’ve failed or fallen off the wagon.” Institute a simple rule: Follow any “cheat” meal with at least five healthy meals and snacks.

Tangerine Carrots

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With just a few ingredients you can transform those plain-jane carrots into a tasty, tangeriney treat!

Tangerine Carrots
(Roasted Carrots with Tangerine Butter)

Medicinally carrots benefit the lungs and digestive system, stimulate the elimination of wastes, are alkalizing, are one of the richest sources of Beta carotene… an anti-oxidant which protects against cancer and night blindness, benefit the skin, can increase the milk supply of nursing mothers, and they contain large amounts of silicon which strengthens the connective tissue and aids in calcium metabolism.

Simply Amazing!

And this recipe is so tasty; it can be eaten as dessert too!

Preparation time: 5-10 minutes | Cook time: 20 minutes | Yields: 4 servings

• 1 ½ lb washed, peeled carrots
• 1 tablespoon olive oil
• ¼ to ½ teaspoon sea salt
• Optional sprigs of fresh thyme for garnish
• ½ cup fresh (if possible) tangerine or orange juice (Minneola’s or Clementine’s
• work great as well)
• ¼ cup dark agave syrup or honey
• 1 teaspoon arrowroot powder
• 1 teaspoon tangerine or orange zest (lemon or lime zest is nice as well)
• 1 tablespoon butter

1. Preheat the oven to 400 degrees.
2. Slice the carrots in half lengthwise. If they are short, leave them with just this 1 cut. If they are longer, slice one or two times horizontally to make 4-5 inch long halves.
3. Place in a 9×13 baking dish, drizzle with olive oil, and mix to coat. Roast for 20
minutes or until they are tender. Remove and sprinkle with a bit of sea salt.
4. Sauce: Place the juice in a small skillet with the agave syrup or the honey and the arrowroot powder. Stir to mix the powder until all of the clumps are dissolved. Heat to a simmer and add the tangerine or orange zest and butter. Keep the heat on low until the mixture is thick – about 5-8 minutes. Spoon the mixture over the carrots and garnish with fresh thyme or a tangerine slice.

Rosemary Yukon Gold Taters

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If you cook them will they eat them? You bet! This recipe is so delicious, with its rich, buttery smooth finish; it’s a lovely and healthful way to incorporate veggies and fresh herbs into your diet. In this lesson you learn how to pick out good potatoes, the healing benefits of rosemary, and much more!

Rosemary Yukon Gold Tators

These tasty tators are a well-known Northwest crop. Their golden color contributes to the smooth way that they interact with your senses… like butter. Medicinally potatoes are used to neutralize body acids, and increase ones receptivity, nurturing, and compassionate nature (builds yin). Potato skins are VERY nourishing so be sure to eat the skin and all! Rosemary stimulates immune function, increases circulation, improves digestion, contains anti-inflammatory compounds, and is known to increase blood flow to the head and brain, improving concentration. In fact, in ancient Greece, students would place rosemary springs in their hair when studying for exams!

Preparation time: 5 minutes | Cook time: 45-50 minutes | Yields: 4-6 servings

• 1 ½ – 2 lb Yukon Gold potatoes (about 4 medium tators)
• 3 tablespoons olive oil
• 3-4 tablespoons fresh rosemary (dried is OK as well)
• 2 teaspoons sea salt
• 1 teaspoon pepper

1. Preheat the oven to 400 degrees.
2. Cut the potatoes in half lengthwise. Place them flat side down and cut in half lengthwise again. Make 4-5 horizontal cuts to create medium/large chunks of potato.
3. Place the potatoes in a 9×13 baking dish. Place the potatoes in the oven and roast for 25 to 30 minutes. Remove the potatoes from the oven and drizzle oil over the top. Add salt, pepper, and rosemary, then mix to coat and distribute the seasonings and herbs. Place the dish back into the oven and bake for another 20 minutes or so until the potatoes are tender and slightly browned. These are great with toasted
Parmesan cheese on top!

Perfect Stir Fry

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What can we say other than it’s the Perfect Stir Fry! In this video Tif shares with you wonderful veggie combinations, how to prepare them, and cooking tips that turn a decent stir fry into the perfect stir fry!

The Perfect Stir-Fry

Preparation time: 10 minutes | Cook time: 8 minutes (plus time for cooking rice)
Serves 4 to 6

• 1 tablespoon coconut or unrefined peanut oil
• 4 cloves chopped garlic
• ½ sweet onion sliced in wedges or ½ moons
• 1 cup carrots sliced diagonally
• 1 cup broccoli pieces
• 1 cup purple cabbage, chopped
• Optional ½ cup red bell pepper sliced julienne style
• 1 cup snow peas, washed and trimmed
• ½ cup mung bean sprouts
• Optional ½ cup sliced water chestnuts

1. Heat the oil in the wok to medium high; add garlic, onion, and carrots; stir continually for 2 minutes.
2. Add the broccoli and the cabbage and continue to cook for another 1 to 2 minutes.

Finally add in the bell pepper, snow peas, water chestnuts, (and or mung bean sprouts) and either the Almond Butter Sauce, the Sweet Chile Sauce, or the Ginger Teriyaki Sauce; cook one more minute and turn off heat. Add more tamari to taste if needed.

Roasted Balsamic Brussels Sprouts with Pumpkin Seeds

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This dish truly brings fun to the table! These little cabbage-patch-like veggies are so fun to eat your imagination just can’t help but come out to play! And the best part? In this recipe, these lovely little bites are scrumptious and healing too!

This way of preparing Brussels sprouts is simply DELICIOUS! I feel like they could be eaten as dessert! Brussels sprouts are splendid at supporting the body in detoxification, decreasing the development of cancer cells, repairing DNA damage (imagine that!), are a good source of omega 3’s, and an excellent source of vitamins C and K. The pumpkin seeds can help expel parasites, help with motion sickness and nausea, are high in zinc and omega 3’s, and are used medicinally to treat swollen prostate and impotency.

Preparation time: 5 minutes | Cook time: 25 minutes | Yields: 4 servings (as side dish)

• 1 lb Brussels sprouts
• 3 to 4 tablespoons balsamic vinegar
• 3 tablespoons olive oil
• ¼ cup raw pumpkin seeds
• ½ tsp sea salt
• ½ tsp course ground pepper

1. Preheat oven to 400 degrees.
2. Wash the Brussels sprouts and cut off any parts that might be brown or yellow.
3. Slice the Brussels sprouts in half.
4. Put them into a bowl and toss them with balsamic vinegar, oil, salt, pepper, and the raw pumpkin seeds.
5. Pour the mixture onto a cookie sheet or 9 x 13 baking dish, with the cut sides of the Brussels sprout down.
6. Roast for 25 to 30 minutes or until tender inside and crisp outside. I suggest stirring them 1 to 2 times during the cooking process to mix them up.

Cultured Veggie Recipe

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Probiotics are absolutely essential for life! They help us obtain nutrients from foods, they keep our immune system strong, and they keep the pH of the intestinal track just where it needs to be for proper breakdown and assimilation.

A healthy adult should have up to 3 pounds of friendly microbes in their gastrointestinal track. Most folks are sorely lacking in this department because these “probiotics” get killed off through natural life cycles, antibiotics, chlorinated water, chemical exposure, and stress. This would not be a problem if we were to continually replenish them. And this is where regular eating of cultured foods comes in to save the day!

Learn how to make your own cultured vegetables by watching this short video.

 

 

Cultured Veggies

What the heck is “cultured food” anyways?

• Fermentation: is as old as humanity and is used to preserve food and make it more digestible

 Why eat it?

• Microbial cultures are ESSENTIAL to life’s processes; we are in a symbiotic relationship with them

• They make food more digestible by acting as enzymes and breaking down food

• They digest food into nutrients that our body can absorb

• They protect us from dangerous organisms: They teach our immune system how to function

• It preserves and ADDS nutrients: Fermentation adds B-vitamins (riboflavin, niacin, thiamin, biotin), antioxidants, superoxide dismutase, GTF chromium, detoxifying compounds like glutathione, phospholipids, digestive enzymes, and beta 1,3 glucans

• It adds and creates BEAUTIFUL, local, probiotics that your life is dependant on! They supply your digestive track with local living cultures needed to absorb nutrients and support immune function

• The Lactobacilli actually can create omega-3 fatty acids that are essential for cell membrane and immune function

• Fermentation removes toxins from food (an example is cassava, the giant toxic tuber eaten in Africa and Asia; also phytic acid, oxalic acid, nitrites, etc.)

• INCREDIBLY Healthy, CHEAP, EASY, and fun!!!!!

Basic Sauerkraut Recipe

Sauerkraut is one of the healthiest foods that you can give yourself on a regular
basis. It is tangy and delicious, and it supplies your body with ample, life giving
probiotics, and digestive enzymes. Try eating 1/4 to 1/2 cup with each meal to help
digest food, absorb nutrients, and alkalize the body.

Preparation time: 10 minutes
“Culturing” time: 4 days to 3 weeks
Yields 1 quart sized jar

1 quart sized, clean glass jar with rubber lid and screw top lid
2 pounds organic cabbage. Reserve one outer leaf. (You can use other veggies
instead of cabbage if you have “culture starter,” OR make sure at least 1/4 of the
jar is cabbage… the cabbage contains the live cultures needed to start the
fermentation process).
1 tablespoon sea salt (you may use less if you like)
Use other herbs or spices as desired
Get creative and try adding things like shredded onions, garlic, chili flakes,
chopped greens, or even shredded green apples!

1. Shred cabbage as you like either with a knife, cabbage shredder, or
food processor. Put into large mixing bowl.
2. Add salt and herbs and use your hands or some type of tampering device to
pound and mix the cabbage well (so that you break open the cell walls
and release some of the natural juices). You should give the cabbage a good
3 to 5 minutes of mixing and pounding.
3. Pack the cabbage down tight in a clean quart sized jar. The liquid should
come up over the cabbage when pushed down. Leave about 1 inch space
from the top. If you need to you can add some filtered water.
4. Use one of the outer cabbage leaves and tuck it in around the shredded
cabbage to protect it from air.
5. Put the lid on, but do not screw tight. Place in a baking dish or on a plate to
catch any juice that might push out over the first couple of days.
6. Store at room temperature and check on it after 5 to 7 days to see if it is the
desired texture and tanginess. You can ferment for up to 3 weeks!
7. You can store in refrigerator or if you plan to eat it over a couple of weeks
you can just leave it out (sealed) at room temp.