Eating for Energy, Part 2 - Less Sugar, More Energy

Less Sugar, More Energy

Wouldn't it be great to have all the energy you need to get through all the shopping, planning, decorating, cooking and busy-ness that is part of the holiday season!  Wouldn't it be awesome to feel rested and relaxed when the day arrives, instead of tired, frazzled or irritable due to low energy?  Well, here is the next great tip to help you have a Holly-Jolly-Christmas:

Avoiding refined sugar is one of the best ways to minimize blood sugar spikes and crashes, which causes a drastic change in energy level. The most effective way to get off sugar is to get to the root cause of your sugar cravings. Here are a few strategies:

1. Eat sweet vegetables, such as carrots, parsnips, corn, winter squash, sweet potatoes and onion to satisfy our body’s need for sweet taste (which is normal)

2. Eat meals with low glycemic load to avoid fluctuation in energy and blood sugar level. When we crash, we reach for sugar for quick fixes. Combine whole grains and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.

3. Stay hydrated – thirst is sometimes mistaken as hunger, which leads to cravings.

4. Investigate sugar cravings as a result of nutrient deficiency – e.g. chromium and tryptophan.

5. Nourish your soul – some people crave sweets out of boredom or loneliness.

 I hope you will try some or all of these strategies to reduce your sugar intake.  They will really make a difference quickly, so get started today.  I highly recommend Stevia as a great sweetener, as it is zero calorie, it is all natural, and it does not elevate blood sugar.  


OK, so start getting your energy optimized and have a great December.  If you would like some healthy, whole foods recipes for this season, check out my website recipe section.  You can get you "Healthy Holiday Recipes" eBook there, as well as other free recipes.  Just click on the recipes tab.  


Part 3 will be coming to you in a few days!  Make it a great day.


Carrie Andrews
www.blissfulbalancewellness.com
www.facebook.com/blissfulbalancewellness.com

Healthy Holiday Recipes eBook

Healthy Pumpkin Latte

I love pumpkin latte's in the fall -- a little bit of a comfort food on a rainy fall day like today.  But I am off sugar and prefer to use mainly Stevia. 

I just thought I'd look up the sugar content in a Starbuck's Pumpkin Latte so I could make a rational decision on how many I might want to consume this fall, if any. 

I usually get a grande size and I have to admit even I was surprised at how much sugar is in it.  Without the whipped cream it has a whopping 47 grams of sugar!

Just for a bit of perspective here, a Snickers bar has 30 grams, which is too much for me for a treat.  So you can see, I won't be having any Starbucks Pumpkin or other flavored latte's this fall.  

But, I did make one at home that was so delicious.  I used Stevia which is an all natural sweetener with no calories, or harmful effects to the body.  I actually had some freshly cooked pumpkin that I was making pumpkin soup from yesterday, so here's how I made it:

Healthy Pumpkin Latte

Make a simple sugar with Stevia:

2-3 packets of Stevia (to taste)

1 cup water

Bring it barely to a boil, simmer and stir for a minute or so.

Add:

4 TBS pumpkin puree 

2 tsp of pumpkin pie spice 

(or  just cinnamon).

Simmer for a few minutes.  Cool and refrigerate.  Should keep a week or two in fridge. This should make a few latte's.

Add 2 TBS to your steaming hot coffee and stir with a mini whisk.  Add steamed milk & stir.  I like a little foam too, but don't have a milk steamer.  I looked online and found a great way to make it in a jar, by shaking!

Steamed Milk (without a steamer)

1 cup organic half and half, put it in a jar with a lid and shake it vigorously for about a minute.  Then microwave it for about 30 seconds. lt makes the foam hold up well and heats the milk.  Pour the milk into the coffee & pumpkin mixture, holding the foam back with a spoon, then top with foam and a sprinkle of nutmeg.  

This is REALLY good.  If you don't happen to have fresh cooked pumpkin, you can open a can of organic pumpkin puree.  You can also use milk or low fat milk, but won't get quite as much foam. 

You are saving 47 grams of sugar, so enjoy, gullt-free!

All Natural Sweetener - Stevia

I would like to introduce you to my best sweetener friend, Stevia.  Not only does Stevia taste great but it is a friend with benefits!

Stevia has many favorable and exciting health benefits and it is completely non-toxic. The herb is nutrient rich, containing substantial amounts of protein, calcium, and phosphorous, as well as sodium, magnesium, zinc, rutin, vitamin A, vitamin C, and over 100 phytonutrients. Here are some of its health benefits:


Weight Loss - Stevia contains no calories and actually reduces cravings for sweets and fatty foods. Studies have shown that it also minimizes hunger sensations. Once again your sweet tooth can be satisfied guilt free. It is not only a diet aide, but beneficial for you too. New reports are stating that if taken 20 minutes before a meal, you will feel satiated sooner.

Diabetes -  Known for its nourishing properties for the pancreas, stevia has been used by diabetics for centuries as a sweetener and also as a method of controlling blood sugar levels. Studies have shown that stevia can regulate blood sugar levels when taken appropriately. This is not meant to replace current practices of a diabetic, but as an aide to control diabetes.

Hypertension - Studies have shown that stevia lowers high blood pressure without affecting normal blood pressure. The Guarani Indians of Paraguay have used stevia for centuries without any negative effects.

Teeth & Gum Care -  Due to high beneficial mineral content and anti-bacterial properties, stevia is a wonderful additive to toothpaste or diluted as a mouthwash. Not only will it not cause cavities, but it actually prevents them!

Digestion - Improves digestion and intestinal function, soothes an upset stomach and promotes quicker recovery from minor ailments. It is best to consume stevia as a tea for this effect, although other methods may also be beneficial to digestion and minor ailments.

Skin Care - Applied to the skin, stevia treats acne and other skin ailments. It also protects against premature aging. Place a few drops of stevia liquid concentrate on your skin, rinse after 30 minutes and feel the difference. Stevia may also be used on skin infections. After a 20 second stinging sensation, the pain is significantly reduced and the healing time is accelerated.
 
Addictions/Cravings - Reports keep coming in that the use of stevia has reduced cravings for tobacco, alcohol, sweet and fatty foods. Chew directly on a stevia leaf or take a few drops of the stevia liquid to help curb cravings. Take 20 minutes before a meal to feel satiated sooner.

Stevia is an outstanding, sweet tasting herb that has remarkable health promoting qualities.  

Stevia is a genus of about 240 species of herbs and shrubs in the sunflower family (Asteraceae), native to subtropical and tropical regions from western North America to South America.(Wikipedia)