Posts

Is sugar your kryptonite? 4 steps to beat sugar cravings

/0 Comments/in , , , , , , , /by

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.

Gluten Free Lasagna

/0 Comments/in /by

Yields one 9- by 13-inch dish
Preparation time: 10 minutes
Cook time: 45 minutes

1 10-ounce box of Tinkyada Pasta Joy lasagna noodles
1 to 2 tablespoons olive oil
4 to 6 cloves minced garlic
1 cup chopped onion
¾ to 1 pound GF Italian turkey sausage
2 cups packed, de-stemmed, and chopped kale
1½ cups chopped shiitake mushrooms
1 teaspoon sea salt
1 teaspoon crushed red chili flakes, optional
¾ cup chopped fresh basil
24½ -ounce jar of organic pasta sauce
12 ounces ricotta cheese
12 ounces shredded Italian blend cheese (make sure its GF)
1 tablespoon dried Italian seasoning

Put the noodles into the boiling water for 14 minutes (2 minutes less than recommended cooking time on the box). Strain, rinse with cool water, and lay the noodles out on a towel to dry. Preheat the oven to 375º F. Warm the olive oil in a large skillet; add the garlic and onion and stir. After cooking for a couple of minutes, add the sausage (emptied out of its casing). Use a spoon to break the sausage into small pieces and continue to cook for 5 minutes. Add kale, mushrooms, salt, and chili flakes, and continue to cook for 5 more minutes. Add the basil and turn off the heat. Put a couple of tablespoons of pasta sauce on the bottom of a 9- by 13-inch baking dish and spread it out (prevents noodles from sticking).

1. Lay down one layer of noodles on top of the sauce, and then spoon out half of the meat and veggie mixture over the noodles and spread it evenly.
2. Use your hands or a spoon to put dollops of ricotta over the top. Use half the container. It will not cover everything…that is fine.
3. Spoon half the jar of tomato sauce and spread it out over the surface.
4. Sprinkle 3 to 4 ounces of shredded Italian cheese blend over the top of this (about ¾ cup).

Repeat steps 1 through 4 again. Then put one more layer of noodles on the top and cover with remaining shredded cheese. Sprinkle with dried Italian seasoning, cover with foil, put on a baking sheet and place in preheated 375º F oven for 30 minutes. Remove foil and bake an additional 15 minutes until the cheese gets crispy on the edges. Remove from the oven and let it cool for 10 minutes before serving.

Four Foods That Prevent Colds

/0 Comments/in /by

Kitchen Medicine: 4 Foods That Prevent Colds

The biggest challenge for our body during the cold months is dryness. It can be so uncomfortable-dry lips, dry skin and, yes, itchiness. Protecting our body and especially our lungs from dryness is important because they are our first line of defense against catching colds. Adequate moisture in the mucosa makes them slippery. When the nasal mucosa is dry, it is much easier for the Rhino viruses that cause colds to attach and get into the blood stream. To counter dry weather and treat conditions of dryness, foods that moisten can be emphasized. Below are four groups that are in season during this time of year that do wonders for our immune system. So stock up!

1. White vegetables contain isothiocyanates, which support the immune system and protect us against the development of cancer. Members of the onion family especially garlic, but also turnips, ginger, horseradish, cabbage, and white bottom mushrooms are great.

2. Mucilaginous foods are good for mucous membrane renewal of the lung and colon. These plants remove old mucous deposits. Some examples of these foods are kombu, flaxseed, marshmallow roots, and fenugreek.

3. Orange veggies are rich in beta carotene (pro-vitamin A), which protects the surfaces and mucous membranes of the body. Some examples are carrots, winter squash, and sweet potatoes.

4. Dark green veggies, with their chlorophyll content, inhibit viruses. They also improve the digestion of proteins and fats. Examples are Broccoli, kale, mustard greens, watercress, wheatgrass, green and blue-green algae, and the herbs mullein leaf and nettles.

If you are anything like me, you don’t want to spend too much time in the kitchen, but you want a tasty meal that’s hearty and healthy (ignore the bacon!). Try this quick stuffed sweet potato recipe that includes all 4 foods groups.

Ingredients

4 medium sweet potatoes
4 strips of bacon (you can add as much or as little as you like)
½ cup chopped onion
2 cups sliced mushrooms
1 bunch torn kale (you can massage it if you like; even kale needs a little love)

Bake (you could also microwave them) the sweet potatoes in a 450 degree oven until tender (bake them for about 40 min; don’t forget to poke them with a fork before baking). Heat a large skillet and add the bacon. Cook the bacon until it is brown and crispy. Set aside. Add the onion to the pan and sauté until it is soft. Add the mushrooms and cook until they start to soften, about 3 minutes. Add the kale and sauté until it wilts. Slice the sweet potatoes lengthwise and stuff them generously with your vegetable mix, sprinkle with salt, pepper, and flax seeds and enjoy!

SMOOTHIES: “Just Desserts”

/0 Comments/in , /by

“Just Desserts” Smoothie Recipes

Orange Poppy Seed Cake

1 orange, peeled, segmented, and frozen

zest and flesh of 1 orange, peeled

2 tablespoons agave or honey

2 tablespoons poppy seeds

1/2 avocado

1-1/2 cups almond milk

pale, mild greens

Blend all ingredients except the poppy seeds.  Add the seeds and stir through on low speed, or stir in manually.  Serve garnished with poppy seeds and grated orange zest.

—————————————————————————————————————-

 Choc-Mint Pattie

2 frozen bananas, sliced

2 tablespoons raw cacao powder

1 cup ice cubes

2 drops pure peppermint essential oil

2 tablespoons agave nectar

1-1/2 cups almond milk

1 cup torn kale

Blend and top with grated raw mint chocolate.

—————————————————————————————————————-

 Raw Vanilla Ice Cream

1-1/2 cups cashews, soaked 4 hours

1/2 cups young Thai coconut flesh

2 cups young Thai coconut water

1 cup agave and/or maple syrup

2 whole vanilla pods, quartered

good pinch of salt

Blend all the ingredients until well combined and smooth.  You may need to stop and scrape down the sides of the blender jug a few times.  If it’s too thick, add a little more liquid.  Pour the cream into ice cube trays and freeze.  Once frozen, pop them out and store in a labeled bag or container in the freezer to use as needed for adding decadence to smoothies.  To serve as ice cream, refrigerate the cream and churn in an ice-cream maker to process the frozen ice cream blocks in a high-speed blender till it reaches a soft ice cream consistency.

 

Super Green Ice Cream Variation:  Make vanilla ice cream as above and add 2 tablespoons green powder, like Deep Green Alkaliser, Vital Greens, or barley grass powder, and/or matcha green tea powder as needed when blending.

 

Northwest Salad

/0 Comments/in , /by

The nutritional value of this salad is outstanding! Want to know the secret that transforms an average salad into an extraordinary salad…. it’s the ingredients! Check out this video to learn how fresh, organic vegetables come together to make a crisp, savory salad that you will simply love! (you can find the recipe below the video)

 

 

Northwest Salad (apple, beet, & kale with toasted hazelnuts)

Preparation time: 10 minutes | Yields: 4-6 servings

This salad just looks like the northwest! It has beautiful greens, orange, and reds accompanied by roasted nuts.  You’ll experience an explosion of flavor in your mouth! All of these ingredients are filled with vitality, and that is what you’ll feel as you eat it!

• 4 cups, packed kale and chard, washed and de-stemmed

• 2 cups grated raw carrot or beet (washed well, with skin on), 1 cup of each is nice

• 1 large washed apple grated (about 1 1/2 cups)

• 2-3 tablespoons unrefined olive or sesame oil

• 2-3 tablespoons fresh citrus juice (I like lime)

• 2 tablespoons apple cider vinegar

• 1/2 cup hazelnut pieces

If you have a food processor, pulse the kale and chard until it is well chopped, but not mush.  If you don’t have a food processor, use a knife to finely chop. Place greens in a medium/large mixing bowl. Use the food processor or a hand grater to grate the carrots and/or beets.  Add the carrots and/or beets to the greens.  Next grate the apple with the skin on and add it to the mixing bowl.  Also, add any juice that came from the apple.  Add the oil, citrus juice, and the apple cider vinegar to the bowl and mix well.  Toast the hazelnut pieces in a skillet over medium heat for 5-6 minutes or until they become fragrant and begin to brown.  Pour the nuts into the salad, toss, and serve.  Apple slices make a nice garnish.  The salad will keep nicely in an airtight container, in the refrigerator for up to 5 days.