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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.

Simple Gluten-Free Pizza Crust, Yeast-Free

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Serves 2 to 4
Preparation time 10 minutes
Cook time 20 to 25 minutes

Crust:

2 eggs or egg substitute
2 tablespoons unrefined oil
1 tablespoon honey or agave syrup
1¼ cups tapioca flour (starch), plus some extra for kneading the dough
¼ cup almond meal or other gluten-free flour (OR you can just use more tapioca flour)
¾ teaspoon sea salt
1 teaspoon garlic powder
1½ teaspoons dried oregano or Italian seasoning
Optional: 1 teaspoon xanthan gum
Olive oil for brushing

Preheat the oven to 400º. Whisk together egg, oil, and honey or agave syrup in small bowl. Mix together the rest of the ingredients in a medium bowl. Add the dry ingredients to the wet. Combine the ingredients as well as possible with spoon or fork – it will be quite sticky. Put about 1/8 cup of tapioca flour on a clean surface. Pull everything out of the bowl and make a dough ball. Knead the dough on the tapioca-dusted surface until it stops sticking to your hands (3 to 5 minutes). Roll the dough out into a circle; you can either use a rolling pin or your hands to press it out until it is the thinness you desire. I like to make two smaller rounds for two different pizzas! Transfer this circle to a baking sheet. Brush the round with a bit of olive oil, prick it in a couple of places with a fork, and place it in a 400º F oven for 15 minutes or until slightly golden on the top. Remove from the oven and add the sauce or pesto and toppings of your choosing. Place back into the hot oven and bake another 5 to 10 minutes until it’s all nice and bubbly. Let cool for 5 minutes and serve.

Dairy Free “Cheese”

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Yields 2 cups “cheese”
Preparation time: 5 minutes
Contains soy

2 to 3 cloves garlic
1 pound soft tofu (press out water)
3 tablespoons unrefined olive oil
3 tablespoons ume plum vinegar
4 tablespoons nutritional yeast
¼ teaspoon sea salt
Optional 3 tablespoons fresh basil or rosemary

In a food processor, mince the garlic. Add tofu, olive oil, vinegar, yeast, and salt. Process until smooth and creamy. Taste and add more salt or garlic if desired. Add optional fresh herbs and pulse until they are well combined. This tofu “cheese” works great in the gluten-free lasagna recipe or in the calzones. To create dairy-free pizza, I suggest trying some of the dairy free “cheese” blocks that are available in PCC. Some are made of soy and others with almond or rice. You can grate them just like regular cheese. Many of my patients that are dairy-sensitive are able to tolerate goat cheese. It actually digests much more easily than cow dairy. Consider this as an alternative when making recipes that call for cheese.

Recipe adapted from Jean Duane, Alternative Cook LLC

Simple Gluten-Free, Yeast-Free Calzone Crust

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Preparation time 10 minutes
Cook time 20 to 25 minutes
Serves 2 to 4 (makes 2 full-meal calzones)

Crust:
2 eggs or egg substitute
2 tablespoons unrefined oil
1 tablespoon honey or agave syrup
1¼ cups tapioca flour (starch) plus some extra for kneading dough
¼ cup almond meal or other gluten-free flour
¾ teaspoon sea salt
1 teaspoon xanthan gum
1 teaspoon garlic powder
1½ teaspoons dried oregano or Italian seasoning
Olive oil for brushing

Filling:
1 cup any combination of fresh veggies, cooked beans, or cooked meats
½ cup marinara or pesto sauce
½ cup your choice of cheese, or non-dairy “cheese”

Preheat oven to 375º. Whisk together egg, oil, and honey or agave syrup in a small bowl. Mix together the rest of the ingredients in a medium bowl. Add the dry ingredients to the wet. Combine as well as possible with a spoon or a fork – it will be quite sticky. Put about 1/8 cup of tapioca flour on a clean surface. Pull everything out of the bowl and make a dough ball. Knead the dough on the tapioca-dusted surface until it stops sticking to your hands (3 to 5 minutes). For smaller calzones, separate the dough into 4 balls; for larger ones, make 2 balls. Roll dough out into a circle; you can either use a rolling pin or your hands to press it out until it is about 1/8-inch thick.

ADDING FILLING:
Transfer this circle to a baking sheet. In the center of the lower third of the circle add the following:
-For smaller circles, use ¼ cup of any combination of fresh veggies, cooked beans, or cooked meats, ⅛ cup marinara or pesto, ⅛ cup of goat cheese, Italian cheeses, ricotta cheese, or dairy free “cheese” options.
-For larger circles double the above amounts.

Once the filling has been placed, fold the dough over towards the front tip so that it comes just over the top of the filling. Bring the exposed portion of the bottom piece up and fold over the top piece, using your fingers to press down, creating a seal. Brush with a bit of olive oil, prick the top in a couple of places with a fork, and place in a 375º F oven for 20 to 25 minutes until golden brown on top. Let cool 5 minutes and serve.

GF Calzone Crust, continued

Other options:

1. Pizza Crust: This dough makes a great pizza crust. Just roll it out nice and thin, crimp edges, prick several places with a fork, and bake in a 400º F oven on a pizza stone or baking sheet for 12 to 15 minutes, until slightly browned. Remove, add toppings, and bake an additional 8 to 10 minutes until bubbly.

2. Crackers: Flatten the dough to the thickness of a tortilla. Place on a baking sheet and brush with oil or butter. Cut into bite sized pieces and bake 20 minutes, until slightly browned and crisp. Let cool and store in an airtight container. Get creative with seasonings!

3. Soup Bowl: You can press this dough into ¼-inch thick layer over ovenproof bowls. Bake at 400º F for 25 minutes, or until golden. Remove from bowl and pour in soup of your choice! Idea adapted from “Gluten Free for Dummies,” by Danna Korn.

Gluten-Free Yeasted Calzone

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I love calzones, and I spent quite a bit of time, and wasted a lot of flour, trying to create a gluten-free version that would stay together and taste good. The xanthan gum is a must, and this mixture of flours creates a nice flavor.

Serves 4
Preparation time: 30 minutes
Cook time: 20 to 25 minutes

Crust:
1½ cups warm water (110º F to 115º F)
2 tablespoons sugar, honey, or agave syrup
1 packet dry, active yeast (2¼ teaspoons)
1½ teaspoons sea salt
3 tablespoons olive oil
4 cups Tif’s GF baking mix, consisting of 2 cups brown rice flour, 2 cups tapioca, 2 teaspoons xanthan gum
Extra olive oil and gluten-free flour for kneading

Filling:
1 cup chopped red onion
1 cup sliced mushrooms
1 cup chopped red bell pepper
3 or 4 garlic cloves finely chopped
1 teaspoon sea salt
1 tablespoons crushed red chili flakes
2 tablespoons dried parsley and/or Italian seasoning
1 cup ricotta cheese
1 cup grated Italian cheese
1 cup GF marinara sauce (I like Amy’s brand)

Pour the warm water in a large mixing bowl. Add the sugar and package of yeast. Stir the mixture slowly until the yeast and sugar are dissolved. Let it sit to allow the mixture to “mature” for about ten minutes or so. The mixture will begin to react; clouding and forming a foamy “head” on the surface of the mixture. Add the salt and the olive oil and stir again to combine the ingredients. Add 1 cup of Gluten-free flour mix and whisk in until dissolved. Mix in the second cup of flour and xanthan gum. Add the third cup of flour and combine. By now the dough mixture should be fairly thick. Add the last cup of flour and, with your hands, begin to combine and knead the dough. Remove the dough ball to a tabletop to knead it. You may need to add a dusting of flour from time to time to reduce the stickiness of the dough. Knead dough for about 5 to 8 minutes. You may need to add olive oil during this process.
You’ll know you’ve done well when the ball no longer sticks to your hands. It will become a smoothly-textured ball.

ADDING FILLING:
Transfer this circle to a baking sheet. In the center of the lower third of the circle add the following:
-For smaller circles, use ¼ cup of any combination of fresh veggies, cooked beans, or cooked meats, ⅛ cup marinara or pesto, ⅛ cup of goat cheese, Italian cheeses, ricotta cheese, or dairy free “cheese” options.
-For larger circles double the above amounts.

Once the filling has been placed, fold the dough over towards the front tip so that it comes just over the top of the filling. Bring the exposed portion of the bottom piece up and fold over the top piece, using your fingers to press down, creating a seal. Brush with a bit of olive oil, prick the top in a couple of places with a fork, and place in a 375º F oven for 20 to 25 minutes until golden brown on top. Let cool 5 minutes and serve.

Bake at 400º F for 20 to 25 minutes. Cool and eat!

Tuscan Root Vegetable Stew

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Serves: 4 to 6
Preparation time: 10 minutes
Cook time: 30 minutes

3 tablespoons unrefined olive oil
3 to 4 cloves minced garlic
⅓ cup finely chopped leek or shallot
¼ cup sweet white cooking wine
2 cups chopped root veggies of your choice (rutabaga, carrot, and turnip; red
potato is nice as well)
4 cups (32 ounce) gluten-free vegetable or chicken broth (reserve 1½ cups)
2 15-ounce cans cannellini beans, drained, and rinsed
1½ tablespoons finely chopped fresh rosemary, or thyme, or half of each
¼ cup chopped Italian parsley
2 tablespoons apple cider vinegar
“Rosemary sea salt” to taste (see recipe below)
Fresh rosemary or thyme sprigs for garnish

Add the olive oil to a medium or large soup pot and heat to medium. Stir in garlic and let caramelize a bit, about 2 minutes. Add leek and cooking wine; let simmer 3 or 4 minutes. Add chopped root vegetables and 2½ cups of the broth. Cover and let simmer. In a blender or food processor, put half of the cannellini beans and the remaining 1½ cups broth along with the rosemary and/or thyme; blend until well-mixed. Add this to the stew, and continue to simmer 20 to 30 minutes until your veggies are the desired texture. About 5 minutes before serving add the remaining beans, parsley, and apple cider vinegar. Sprinkle rosemary sea salt on top to taste. Serve with a spring of fresh rosemary or thyme and a side of Sprouted Quinoa Flatbread. This is also paired nicely with some salty, hard cheese bits on top, such as Parmesan.

To make Rosemary Sea Salt:
Put one part chopped, fresh rosemary to 2 parts sea salt in a coffee grinder (used for grinding herbs). Pulse until rosemary is very finely chopped and well mixed with salt. You can store this for several weeks in a glass container or salt “pig.” Great addition to Italian dishes!

Ava-tillo Salsa

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This sassy salsa is a treat for your belly and your eyes! With a variety of fresh, delicious veggies it is quite a colorful delight! In the upcoming video clip, Tiffany shares with you some time-saving tips on how to chop the veggies and offers you her unique perspective on the healing benefits and energetic qualities of the ingredients.

1 cup chopped tomatillos
1 cup chopped red bell pepper or tomato (or both)
1/2 cup grated carrots
1/2 cup chopped cilantro
1/8 to 1/4 cup lime juice (1 large, juicy lime)
1 to 1½ jalapeno or Serrano pepper, seeded (seed to it make less spicy) and finely chopped
1/4 to 1/2 teaspoon sea salt
1/2 teaspoon finely ground pepper
1 ripe avocado cut into chunks

1. Put the first 7 ingredients into a medium mixing bowl and stir to mix well. Add the avocado chunks and stir easily so that the avocado does not get mushed.
2. Eat with gluten free chips or use as a fun, colorful, and oh so tasty topping on anything you like!

Berrylicious “Crobbler”

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Ever heard of a crobbler before? Probably not! This dessert is truly a “Tiffany original.” Inspired by the Northwest’s luscious berries, a crobbler is a cross between a crisp and a cobbler, making for one scrumptious dessert! The antioxidants that you’ll receive from a serving of this will give your body a lovely health kick. Enjoy!

Preparation Time: 5-8 minutes Cook time: 30 minutes | Yields: 6 servings

Topping

1 cup of gluten free flour (I like a mix of 1/3 coconut flour and 2/3 brown rice flour) and 1⁄4 cup almond meal OR gluten free oats
1⁄4 cup unrefined cane sugar (or 1/3 cup xylitol)
1 teaspoon baking powder
1⁄4 teaspoon salt
3 tablespoons organic butter or ghee
1 beaten egg
3 1⁄2 tablespoons milk (I prefer Hemp milk or gluten free rice milk)

Filling

5 cups of berries, apples, and/or pears (a little rhubarb is also nice if you like it a bit more tart). Frozen berries work just fine, you might just have to use a bit more arrowroot powder to get the right thickness.
1/3 cup agave syrup (or about 20 drops of stevia)
2 tablespoons lemon juice
2 to 3 tablespoons arrowroot powder

1. Preheat the oven to 400 degrees F. In a medium saucepan heat the fruit, agave, lemon juice, and arrowroot powder. Cook until the mixture gets thick and hot (10 minutes or so).

2. In a mixing bowl combine the flours, almond meal (or GF oats), sweetener, baking powder, and salt. Cut in the butter until you have just small pebble sized bits of butter.

3. In a small bowl whisk together the milk and the egg and then add it to the flour and mix.

4. Pour the fruit mixture into an 8X8 baking dish. Top the fruit with dollops of the topping mixture or just crumble it over the top.

5. Bake 20 to 25 minutes until golden on top. Let it cool at least 10 minutes. Try serving with “Coconut Bliss” frozen dessert (if you can find this product in your area).

Coconut Lime Noodle Soup

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A fantastic recipe and a perfect dinner solution after a long day of hard work! This 15 minute recipe was inspired by a traditional Thai soup. And true to its culture, this is a simple recipe with few ingredients and yet abundant with flavor!

Preparation time: 5 minutes | Cook time: 10 minutes | Serves 2-4

Dry weight: 3-4 ounce thin, rice noodles, cook as directed
1, 14 or 15 ounce can of coconut milk
2 cups water
1/8 cup gluten/wheat free tamari
1⁄4 cup fresh lime juice
2 to 3 tablespoons agave syrup or honey
1, 15 ounce can of straw mushrooms or 2 cup chopped shitake mushrooms
1⁄2 cup sliced bamboo shoots
1⁄2 cup chopped cilantro

1. Cook the noodles as directed and set them aside.
2. Heat all the ingredients, except the cilantro, in a medium sized sauce-pan to
a simmer. Let the ingredients simmer for 8 to 10 minutes. Add the cilantro and then
turn off the heat.
3. Portion the noodles into bowls and pour the soup over the top. Serve hot with
chopsticks and a spoon! This is also excellent with chicken or shrimp and
with or without the noodles.

Cashew Coconut and Chocolate Truffle Power Balls

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These little guys make for wonderful desserts, perfect for hikes, and a great pick-me-up snack. In this lesson you’ll learn what makes these treats oh-so-delicious and several ways you can change them up. You also get to learn all about nuts, how to best pick them out, and why they make for a happy heart.

Cashew Coconut OR Chocolate Truffle Power Balls

These little guys are packed with flavor and energy. If you would like to serve them as dessert then you might choose to leave the protein powder out. I like to have the protein powder in them for a more balanced snack when I hike or travel. The brown rice is optional, it adds more substance to the balls and cuts down on the sweetness. It is nice to have recipes for desserts and snacks that utilize the inherent sweetness in fruits rather than adding refined sugar.

Yields 16 to 18, 1-inch balls | Preparation time: 10 minutes

2/3 cup pitted, fresh dates, packed (you may need to add more if the balls do not hold together)
2/3 cup cashew pieces (I prefer the roasted, salted variety) OR hazelnuts
1/4 teaspoon sea salt (leave out if you use salted nuts)
1/4 teaspoon ground cinnamon (I typically use cinnamon only with the chocolate truffle balls)
1/4 cup shredded coconut OR 1/4 cup unsweetened cacao powder
Optional: ¼ cup protein powder

In a food processor, pulse the dates, nuts (either cashews or hazelnuts), salt, cinnamon and either ¼ cup cacao OR ¼ cup shredded coconut until the ingredients are well mixed with little bits of nuts visible. If you would like to add rice or protein powder, do so at the same time as the dates and nuts. Roll into small balls about ¾ to 1 inch in diameter. If they are not holding together, add more dates. If you like, you may roll the balls in either shredded coconut or cacao powder to coat the outside. Serve these as dessert “truffles” or put into a hard container with a lid for travel or hiking. They also freeze well in baggies.