Happy Halloween!
It’s that time of year again, when costumes take over, pumpkins turn into jack-o-lanterns, the ghouls come out to play and kids (and adults) scurry the streets asking for tricks… or treats! And for the most part, it’s mostly the treats they are asking for! You know I’m ALL about making healthy substitutions and treats that are GOOD for you, without the refined sugars and all that other crap – so you’ll never have to feel like you’re miss out! However, for some, days like today may be the exception to the rule. When you’re surrounded by candy on a day like today, you may guilt-fully decide to scarf down a Halloween-sized snickers bar (or three).
Here are some tips to keep blood-sugar levels balanced and sugar cravings at bay:
1. Fill up of fiber.
Fiber slows down the absorption of carbohydrates and improves the intake of sugar by cells and tissues. This helps balance blood sugar levels and wards off cravings. Fiber also lowers cholesterol levels, boosts heart health, pulls toxins from your body, and improves digestive health. And as the toxins are eliminated, they take fat with them! Foods rich in fiber – all plant-based foods are rich in fiber (leafy greens, veggies, nuts, seeds and grains). However, some of the best (and my favorites) to balance blood sugar levels are Chia Seeds, Flax Seeds, Hemp Seeds and Chlorella.
2. Up the Chromium
Chromium is a mineral that helps maintain normal blood sugar and insulin levels and reduces carb cravings. Studies have shown that those who supplemented with chromium had the largest reduction in carb cravings. This is especially beneficial if you are an emotional eater. A study published in the Journal of Psychiatric Practice indicated that when those who suffered from event-driven mood swings (i.e., atypical depression) supplemented with chromium, they experience a decrease in appetite and overeating, reduced carbohydrate cravings, and fewer mood swings.
Sources of chromium include: Bilberry (can be found in tea or liquid extract to treat blood sugar imbalances), Romaine Lettuce, onions, sweet potato, garlic, broccoli
3. Spice it up
Add sweet spices, such as cinnamon, cardamom, nutmeg, clove, all spice and/or ginger to oatmeal, smoothies or nut milks for natural sweetness and spice. Cinnamon also controls sugar cravings and balanced blood sugar levels.
Cinnamon’s innate sweetness can not only replace sugar in your meals but also lower the glycemic index of your food by stimulating your cells’ insulin receptors, increasing their ability to absorb glucose and effectively lowering blood glucose levels. A study led by Pakistani researchers indicated that half a teaspoon (or one gram) of cinnamon a day can lower blood sugar levels in type 2 diabetics by 20 percent.
4. Eat sweet veggies such as red bell peppers, beets and carrots. Keep them ready, washed and chopped in the fridge ready to go. Naturally high in sugar (the good kind) and fiber while adding goodness to your body.
5. Drink herbal tea. Herbal teas such a peppermint or chamomile have natural sweetness. Also experiment with other varieties such as Cocoa Spice or Redbush Chai made by Yogi Tea. Blend some up with almond butter and it’s like dessert in a cup – sans the sugar!
