Keeping Healthy
in the Holidays
STORY BY JULIA DAVIDSON
The return of the Silly Season Don't Ditch the Exercise
Each year the seasonal festivities pose a
challenge to sustaining your health. You may
give into cravings for carbohydrates, sugary
treats and alcohol - waking up in the new
year with a 'metabolic hangover' of weight
gain and fatigue caused by erratic blood
glucose levels. However the holiday period
does not mean that your health has to come
undone providing you put into place some
strategies including balancing your blood
glucose and insulin levels. It is tempting to leave exercise on the back
burner during during the holiday season,
but maintaining exercise is like buying an
insurance policy against those dietary slip
ups. Exercise itself is a rapid and effective
means of regulating blood glucose levels,
whilst maintaining a healthy muscle mass
helps you burn fats more efficiently. We have
so many gorgeous walks in our area. Get out
and explore them with your family.
I plan to do more tramping this summer with
the family. Creating long lasting memories as
well as beneficial for your health.
Blood glucose vs. insulin
Following each meal; your body releases
the hormone insulin in response to rising
blood glucose levels. Insulin is like a key
that opens up the locks on your body's
cells so that glucose can get inside and be
used for energy. However for some people
ongoing exposure to sugary treats and
starchy carbohydrates can have a negative
effect on this mechanism leading to an
inefficient uptake of glucose into the cell.
At this point you may be experiencing
'insulin resistance' with the accompanying
fatigue, weight gain and worsening of your
cravings as your cells keep seeking energy
even though you are eating regularly. And
too much glucose remaining in the blood
stream is undesirable as it can lead to health
complications over time.
Curb the Cravings!
Nature has solutions to help improve insulin
sensitivity and assist your body to burn its
'fuel' more efficiently. For example cocoa
contains compounds called polyphenols that
at therapeutic levels help your cells switch
from burning carbohydrates to burning more
efficient fats for fuel. Not only does that
create much needed energy but can help
you lose those extra kilos in the process.
In addition the Ayurvedic herb gymnema
has traditionally been used to quell sugar
cravings, whilst cinnamon enhances your
body's glucose metabolism capability.
The nutrient chromium also helps reduce
carbohydrate cravings, whilst magnesium
rapidly improves your cells sensitivity to
insulin, further helping to raise energy levels.
Party Hacks
Keep your blood glucose levels more
balanced by keeping a few simple party rules
in mind.
• Opt for a protein snack such as a chicken
drumstick instead if a starchy party pie,
and reach for the crudities with avocado
or hummus dips instead of bread sticks.
This keeps you fuller for longer and
reduces cravings.
• Drink a mineral water for every alcoholic
drink. This helps you remain hydrated and
reduces the poor food choices that can
accompany overindulging with alcohol.
• Choose clean spirits such as vodka and
soda. Keep sparkling wines and beers to
a minimum as these have a higher sugar
content and avoid sugary mixes in spirits
or on their own.
Have your Cake and Eat It -
(Just a smaller piece)
The advent of the silly season does not
mean you have to 'fall off off the Wagon'
when it comes to your health. Reining in
cravings and balancing blood glucose levels
are the keys to remaining in control.
Strawberry
Cheesecake
INGREDIENTS
140 g ground almonds
three quarters of a cup of desiccated coconut
8 large dates
pinch of salt
one tablespoon of coconut oil
FILLING
3 egg whites
one cup of coconut sugar
one punnet of strawberries
one tablespoon of lemon juice
one teaspoon of vanilla essence
INSTRUCTIONS
Place all the base ingredients in a blender
and blend until crumbly
Lightly grease and line the base of a
spring-form cake tin with baking paper.
Tip in the mixture and press down.
Bake in the oven for 15 minutes until
lightly brown. Remove and cool before
adding the filling.
Place the filling ingredients in a blender and
blend until really fluffy about eight minutes.
Pour into the base and freeze for five hours.
Remove and sprinkle some blueberries,
cherries raspberries, and strawberries on top.
Also make some raspberry syrup by placing
a handful of raspberries in a pot for a few
minutes with a little local honey.
Above all enjoy the seasonal produce that
our gorgeous Provence has to offer.
Here is a healthy desert recipe to keep your
energy up on these hot summer days.
Enjoy!
www.juliasherbalhealth.co.nz