Sugar - the lover that doesn’t love you back
Walnut Chia Overnight Oats Sweeten up your breakfast and take the stress out of your mornings by preparing these overnight oats the night before. The maple and vanilla are combined with oats and California Walnuts to give you a hearty and delicious breakfast on-the-go.
“When we try to pick out any one thing by itself, we find it hitched to everything in the universe.”
One step in our path to fantastic health connects to everything else and as a result, practically speaking, other pieces of our health that we didn’t know would also improve- often surprise us! One decision to add walnuts or ground flax (or both), frozen berries, cinnamon and just a pinch of coconut sugar to your whole grain oatmeal for blood sugar balance and morning energy, also spreads through your body as a flood of fiber and resistant starch that’s good for your gut, elimination, and cholesterol balance. No to mention the polyphenols and antioxidants that help to reduce chronic inflammations that could lead to heart disease and other health complications…don’t forget about all that protein and healthy natural fats that support your heart, skin, hormones, and nervous system. This journey is a worthwhile one indeed!
Last Saturday's health talk was wonderful, particularly on the account of the participants and their fantastic energy and openness! We spoke about SUGAR! We love it but nope, it doesn’t love us back! Particularly white sugar and white simple carbs. Keep in mind those cravings aren’t always about the muffin. Sometimes it is about the muffin, but other times our bodies crave sweetness in our life because of relationships, spirituality or joy etc., sometimes cravings are as practical as our needing regular sleep and physical movement…or serving as a check engine light for adrenal fatigue or insulin resistance etc. Sometimes the cravings are as mysterious as our gut bacteria being out of balance (dysbiosis) with the “bad” bacteria winning and demanding their favorite food sugar, particularly added refined sugar (the white stuff)! In this holiday health series let’s weigh our sweet tooth and simple carbohydrate decisions against the mantra - BETTER BEATS BAD! Take the reins and decide on a better lower glycemic option than the one you're plotting on.
We looked at blood sugar balance and peaked at why it’s so critical for managing our health, mood, hormones, hot flashes, reducing inflammation and especially helpful in preventing insulin resistance. It is a foundational tool for total wellness. Not to mention when we master this strategy, we can reset our taste buds and get off the sugar cravings - sugar high - blood sugar drop- physical symptoms and mood changes roller coaster. Say the Magic potion with me…PROTEIN - FIBER - FAT! A combo that actually does love us back and can fill us up and energize us for hours. I like that relationship!
Finally, dear ones, I’ll leave you with some food for thought that we also touched on last Saturday. The choice to have my name front and center of my business name was a conscious choice. However not for the reason you may think. When I was just months old, my parents held a traditional naming ceremony for my sister and I, and Makini was one of the names chosen/ divined for me. There are many translations but ultimately it means strength of character. What does this have to do with Integrative Health? Everything! In our talks we touch on the importance of personal development, self awareness, and strength of character to pursue and achieve health and maintain it. The Standard American Diet (SAD) is pervasive in our society, generations, and homes. Often we love and give love (to ourselves and others) through food and deserts and it takes self awareness and personal development to say “no” on sooooo many levels. It takes strength of character to learn how to humbly and proudly walk a different path.
For this holiday season, our first health “huddle” play (any other Steelers fans?) is to:
Journal and begin to look at your beliefs and how they shape your identity. I’ve heard it said that once we are more aware we understand that our “beliefs are really decisions”. Make a new decision about yourself and your identity that comes from your dream for yourself. This way you allow your identity to change with your decisions. This will support you in sticking to what you know your body is asking you to do for it… building your own strength of character.
Step up - when you sit down! Begin your health journey by reducing added refined sugars and excess sugars of all kinds. Try alternative natural sweeteners; especially whole food sweeteners like apples, bananas, dates, berries, sweet potato, etc. And when faced with temptation, remember our Mantra - Better Beats Bad! Push yourself to make a better choice. That dark chocolate square or two beat that Hershey’s bar any day! (If your body tolerates chocolate and the caffeine that can come with dark chocolate).
Loose the empty carbs that spike your blood sugar and seek to maintain Blood sugar balance. Prioritize “Protein- Fiber- Fat”! In your meals and snacks (smoothies too!). Be mindful that when your body can better utilize that slow train of energy that comes from Protein/Fiber/Fat combinations. Need a boost? Reach for the banana and put a naturally sugar free nut butter on it! Same with apples. Start your day off with protein rather than sweet processed simple starches and carbs. Consider your dinner leftovers for breakfast! We’re one of the few societies that start our day with sugar! Hence the SAD diet.
Ok you got this - Go Team!
To your wonderful health, Makini
Always listen to your own body. I make recommendations and you make the decisions! This information is not intended to replace medical advice. Talk to your doctor about your diet and lifestyle changes (forgive them if they don’t know tons about it). Know your numbers with baseline testing (more talks to come about testing!)
Enjoying the info? Join my email list and learn about my services, upcoming talks, and programs.
“You are one decision away from a totally different life.”
