Tis the season….3 Tips to avoid overeating!

HAPPY THANKSGIVING!

Sometimes those holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. Remembering why you are thankful!

AND it is way too easy (and common) to indulge on those days.

But it doesn’t always stop there. Does it?Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.

Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture.
Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. And you get too much “air” in the belly!

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish. But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting hytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating”. And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

There may be some that can’t eat salad greens…so find a high fiber veggie single and enjoy. Find some and learn more about the benefits of fiber here.

In Summary

• Have a glass of water
• eat mindfully
• start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you’re not much of a plain water drinker or need your water
to be more appealing to your senses here are five delicious (and beautiful
looking) fruit combos to add to your large glass of water:

Slices of lemon & ginger
Slices of strawberries & orange
Slices of apple & a cinnamon stick
Chopped pineapple & mango (my fav)
Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or cool mason jar in the morning.  They’re already washed and cut and will help keep your water colder longer.

References:

https://authoritynutrition.com/7-health-benefits-of-water/
https://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

What is glycemic index? And is it important?

Have you ever had your blood
sugar levels tested or heard about eating to balance blood sugar?
You know I talk about it a bunch, so if you have ever worked with me you have heard this. 
Have you
wondered about the science behind how foods affect blood sugar? 
Or more
importantly, which foods affect your blood sugar more than others?
If so, this post is for you. If not you, maybe someone you love.
It’s all about the glycemic index
and glycemic load. And it’s not boring, promise!
Read on because you may want
to pay attention to foods that are high on the glycemic index or high glycemic
load. And if you’re at risk of blood sugar issues, pancreas conditions, or even
diabetes this is IMPORTANT for you to know. And if you aren’t and don’t want to ever be, this is important too.

What is the Glycemic Index and Glycemic Load?
Glycemic this and glycemic that.
Does it matter?
You’ll notice that they both
begin with “glycemic.” That’s one tip that they have to do with
sugars and carbs. Not only how much sugar is in foods, but more importantly,
how it affects your blood sugar levels.
In general, diets that are high
on the glycemic index (GI) and high in glycemic load (GL), tend to increase the
risk of diabetes and heart disease.
FUN FACT: Starches like those in
potatoes and grains are digested into sugar; this is because starch is just a bunch
of sugars linked together. Digestive enzymes break those bonds so that the
sugars become free. Then those sugars affect your body the same way that eating
sugary foods do.
Glycemic Index (or “how fast”)
The most common of the two terms
is “glycemic index” (GI).
As the name suggests, it
“indexes” (or compares) the effect that different foods have on your
blood sugar level. Then each food is given a score from 0 (no effect on blood
sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase
in blood sugar have a high GI. That is because the sugar in them is quickly
processed by your digestive system and absorbed into your blood. They cause a
“spike” in your blood sugar.
So, you can probably guess that
pure glucose is given a GI rating of 100. On the other hand, chickpeas are
right down there at a GI of 10.
Regarding GI: low is anything
under 55; moderate is 56-69, and 70+ is considered a high GI food.
Remember, this is a measure of
how fast a carbohydrate containing food is digested and raised your blood
sugar. It’s not a measure of the sugar content of the food.
How the carbohydrates in food
affect your blood sugar level depend on other components of the food. Things
like fiber and protein can slow the release of sugar into the bloodstream, and
this can make even a high-sugar food, low on the GI scale.
So, lower GI foods are better at
keeping your blood sugar levels stable because they don’t increase your blood
sugar level as fast.
FUN FACT: Can you guess which
food has a GI of higher than 100? (Think of something super-starchy) White
potatoes! They have a GI of 111.
Glycemic Load (or “how much”)
The glycemic load is different.
Glycemic load (GL) doesn’t take
into account how quickly your blood sugar “spikes”, but it looks at how high
that spike is. Basically, how much the food increases your
blood sugar.
GL depends on two things. First,
how much sugar is actually in the food. Second, how much of the food is
typically eaten.
Low GL would be 0-10,  moderate GL would be 10-20, and high GL would
20+.
Example of GL and GI
 So, let’s compare average (120 g) servings of
bananas and oranges:
Food
GI
Serving size (g)
GL per serving
Banana,
average
48
120
11
Oranges,
average
45
120
5
Excerpt from: Harvard Health
Publications, Glycemic index and glycemic load for 100+ foods
As you can see, the banana and
orange have almost the same glycemic index.; this means they both raise your
blood sugar in about the same amount of time.
But, the average banana raises
the blood sugar twice as high (11) as the orange does (5). So, it contains more
overall sugar than the same amount (120 g) of orange.
Of course, this is all relative.
A GL of 11 is not high at all. Please keep eating whole fruits. This is an easy example.

So…What does this all mean for
your health?
Certain people should be aware of
the effects that foods have on their blood sugar. People who have diabetes or
pre-diabetes conditions like insulin resistance  need to be aware of the glycemic index and
glycemic load of foods they are eating regularly.
The GI and GL are just two
factors to consider when it comes to blood sugar. Some high GI foods are pretty
good for you but if you want to reduce the impact on your blood sugar, have
them with a high-fiber or high-protein food. That’s why I always talk about eating with a fiber food or protein.
Conclusion
If you have blood sugar
imbalances or diabetes, you should probably be aware of the GI and GL of your
food.
If you are at risk of diabetes or
heart disease, you might try swapping out some higher GI/GL foods and replacing
with lower GI/GL foods.
If you want to prevent either of those in the future, remember these tips.
Oh, and check out this low GI recipe I
have for you.
Recipe (low GI): Mediterranean
Salad
Serves 2
1 cucumber, chopped
½ cup chickpeas, drained and
rinsed
½ cup black olives
¼ red onion, diced
½ cup cherry tomatoes, halved
¼ cup extra virgin olive oil
1 tbsp apple cider vinegar
2 tbsp lemon juice
1 tsp garlic
1 tsp basil
½ tsp oregano
1 dash sea salt
1 dash black pepper
Place first five ingredients
together in a bowl.
Add remaining ingredients to a
jar (to make the dressing) with a tight-fitting lid and shake vigorously.
Add dressing to salad and gently
toss.
Serve & enjoy!
Tip:
Add chopped avocado for even more fiber and healthy fat.
When you try it…come back here and let me know!



References:

Oh, the words “blood sugar.”

How Do I Keep My Blood Sugar Stable?
And do I need to worry about it if I am not a diagnosed diabetic?
Oh, the words “blood
sugar.”
Does it conjure up visions of
restrictive eating, diabetes medications, or insulin injections?
Blood sugar is the measure of the
amount of sugar in your blood. You need the right balance of sugar in your
blood to fuel your brain and muscles.
The thing is, it can fluctuate. A
lot.
This fluctuation is the natural
balance between things that increase it; and things that decrease it. When you
eat food with sugars or starches (“carbs”), then your digestive
system absorbs sugar into your blood. When carbs are ingested and broken down
into simple sugars, your body keeps blood sugar levels stable by secreting
insulin. Insulin allows excess sugar to get it out of your bloodstream and into
your muscle cells and other tissues
 for energy
Why keep my blood sugar
stable?
Your body wants your blood sugar
to be at an optimal level. It should be high enough, so you’re not
light-headed, fatigued, and irritable. It should be low enough that your body
isn’t scrambling to remove excess from the blood.
When blood sugar is too low, this
is referred to as “hypoglycemia.”
When blood sugar is too high, it
is referred to as hyperglycemia. 
Prolonged periods of elevated blood sugar levels (chronic hyperglycemia)
can lead to “insulin resistance.”
Insulin resistance is when your
cells are just so bored of the excess insulin that they start ignoring
(resisting) it, and that keeps your blood sugar levels too high.
Insulin resistance and chronic
hyperglycemia can eventually lead to diabetes.
So let’s look at how you can
optimize your food and lifestyle to keep your blood sugar stable.
Food for stable blood sugar
The simplest thing to do to
balance your blood sugar is to reduce the number of refined sugars and starches
you eat.  To do this, you can start by
dumping sweet drinks and having smaller portions of dessert.
Eating more fiber is helpful too.
Fiber helps to slow down the amount of sugar absorbed from your meal; it
reduces the “spike” in your blood sugar level.  Fiber is found in plant-based foods (as long
as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and
veggies (not juiced) is a great way to increase your fiber intake.
FUN FACT: Cinnamon has been shown
to help cells increase insulin sensitivity. Not to mention it’s a delicious
spice that can be used in place of sugar. (HINT: It’s in the recipe below)
Lifestyle for stable blood
sugar
Exercise also helps to improve
your insulin sensitivity; this means that your cells don’t ignore insulin’s
call to get excess sugar out of the blood. 
Not to mention, when you exercise, your muscles are using up that sugar
they absorbed from your blood. But you already knew that exercise is healthy,
didn’t you?
Would you believe that stress
affects your blood sugar levels? Yup! Stress hormones increase your blood sugar
levels. If you think about the “fight or flight” stress response,
what fuel do your brain and muscles need to “fight” or “flee”?
Sugar! When you are stressed signals are sent to release stored forms of sugar
back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you’re under and
manage it more effectively. Simple tips are meditation, deep breathing, or
gentle movement.
Sleep goes hand-in-hand with
stress. When you don’t get enough quality sleep, you tend to release stress
hormones, have a higher appetite, and even get sugar cravings. Sleep is
crucial, often overlooked, factor when it comes to keeping your blood sugar
stable. Make sleep more of a priority – it will do your blood sugar (and the
rest of your physical and mental health) good.
Conclusion
Your body is on a constant
24-hour quest to keep your blood sugar stable. The body has mechanisms in place
to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell
trouble.
There are many nutrition and
lifestyle approaches you can take to help keep your blood sugar stable.
Minimizing excessive carbs, and eating more fiber, exercising, reducing stress,
and improving sleep are all key to having stable blood sugar (and overall good
health).
Recipe (blood sugar
balancing): Cinnamon Apples
Serves 4
2 apples, chopped
1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract
Place chopped apples into a small
saucepan with 2 tbsp water. Cover and cook over medium heat, stirring
occasionally. After about 5 minutes the apples will become slightly soft, and
water will be absorbed.
Add 1 tbsp coconut oil. Stir
apples and oil together.
Cook for another 5 minutes,
stirring every minute or so.
Add cinnamon, salt, and vanilla.
Stir well.
Cook for another few minutes,
stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which
is even better for stabilizing your blood sugar.
References:
Let me know when you try the recipe!  And if you want to know more on specifically how to stabilize your Blood Sugar…reach out!  I am here to support you.

Five Weight-Loss Friendly Snacks You Will Love

Five Weight-Loss
Friendly Snacks You Will Love
The words “weight-loss” and “snacks” often appear in the same sentence. But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.” Right?
Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!
What’s my criteria you ask? They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fiber.
1 – Nuts
It’s true – nuts contain calories and fat, but they are NOT
fattening! Well, I’m not talking about the “honey roasted” ones, of
course. Those probably are fattening. Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
 2 – Fresh Fruit
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and
fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the
fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”
 Win-win!
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.
 3 – Chia seeds
This is one of my personal favorites…Chia is not only high in fiber, but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
 Have you seen how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Check this recipe out!
Prep time
15 mins
Total time
15 mins
Author: Minimalist Baker
Vegan, Gluten-Free
Serves: 4
Ingredients
·         1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
·         1/3 cup (63 g) chia seeds
·         1/4 cup (24 g) cacao or unsweetened cocoa powder
·         2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if
blending)
·         optional: 1/2 tsp ground cinnamon
·         1/4 tsp sea salt
·         optional: 1/2 tsp vanilla extract

Instructions


Add all ingredients except sweetener to a mixing bowl and whisk vigorously to
combine. If not blending (which I preferred!), sweeten to taste with maple
syrup at this time. If blending, you can sweeten later with maple syrup or
dates.
Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like
consistency). If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed.
Sweeten to taste.
Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
*Nutrition information is a rough estimate for 1 of 4 servings.
*Prep time does not include chilling!
*Recipe loosely adapted from Pop Sugar.


Nutrition Information
Serving size: 1/4
of recipe Calories: 133 Fat: 8 g Saturated
fat: 1.2 g Carbohydrates: 17
g Sugar: 9gSodium: 187mg Fiber: 8.6
g Protein: 5.3 g
4 – Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk. They contain a lot of high-quality protein and a good amount
of vitamins and minerals. And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
 Yep, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
5 – Vegetables
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these
nutrition powerhouses. Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery?
Conclusion:
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be
“tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.

How about trying my new hummus recipe below?

Recipe (Vegetable Dip): Hummus

Makes about 2 cups
1  can chickpeas (garbanzo beans), drained &
rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper
1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit
of water, so add it 1 or 2 tablespoons at a time and blend.
Serve & enjoy!
Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.
Sure hope you try the Chia recipe!  When you do…leave me  message!
Yours in health and happiness,
Cheryl
References:

 

 

3 Must Have Healthy Breakfast Foods

Are you a breakfast eater?
 
Or dare I ask are you a
“healthy” breakfast eater?

Maybe you need some inspiration for a few great breakfast foods.  Maybe
you don’t have time and you need some healthy ideas for “grab and go” mornings
– who doesn’t ever run short on time in the mornings?

Maybe you’re ready to ditch the “desserts” that are marketed as being “part of
a complete breakfast”.

Don’t worry, I have you covered!

Do you love your breakfast?  Do you have a short list of “go-to”
recipes?  Do you need a bit of inspiration to start eating breakfast
again?

Getting some protein at each meal can help with blood sugar management,
metabolism and weight loss.  This is because protein helps you feel fuller
longer and uses up a bunch of calories to absorb and metabolize it.  So
I’m going to show you how to get the protein, as well as some veggies and
healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual
whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional
powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and
healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and
help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the
fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an
increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a
temperature because that can cause some of the cholesterol to become
oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and
fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia
“cereals” with added sugars – you know I’m talking about the real, whole,
unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the
mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as
you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your
morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or
seed butter.  Just add your regular hot tea and a tablespoon or two of a
creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast;
but this also applies to veggies.  You know I would be remiss to not
recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals,
fiber, and water.  You can’t go wrong adding them into every single meal
of the day so if you don’t already you should definitely try them for
breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you
don’t want to but you totally can!  You wouldn’t be breaking any
“official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any
meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your
next breakfast.


 

Recipe (Eggs
& Veggies): Veggie Omelet

   Serves 1
 

  •    1
    teaspoon coconut oil
  •  
     1 or 2 eggs (how hungry are you?)
  •  
     ¼ cup veggies (grated zucchini and/or sliced mushrooms
  •    And/or diced peppers  
  •  
     dash salt, pepper and/or turmeric
Add coconut oil to a frying pan and melt
on low-medium heat (cast-iron pans are preferred). But copper non-sticks work
great too!

In the meantime, grab a bowl and beat the egg(s) with your vegetables
of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg
mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is
no longer runny.    

Serve & Enjoy!
 Tip:  Substitute grated, sliced, or diced
portion of your favorite vegetable.  Try grated carrots, chopped broccoli
or diced tomato.
To your health and mindful eating!  Eat with Intention!

AND Coming soon – be watching!


 
 


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