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Did you know that Alzheimer’s has been called diabetes type 3?
Limit the amount of sugar and foods that turn quickly and easily into sugar like pasta, bread and rice. Sugar can appear in lost of places; here are a few to begin to look, in order to limit your intake:
- Drink powders, soft drinks and other sweetened beverages
- Flavored yogurts
- Dried fruits
- Spreads and jams
- Condiments such as BBQ sauce and ketchup
- Sweet treats such as cookies, cakes, and ice cream
Sugar is a treat and make sure that you are fully present when you enjoy these things. So many times we are eating while doing another tasks that we rarely even remember the texture or the taste. Savor your treats and if you are eating sugar every day, it is no longer a treat!
Success is much greater when we replace rather than remove, here are some suggestions for replacement of the above sugar-laden snacks:
- Fruit infused or sparkling water
- Plain yogurts with fresh fruit
- Fresh whole fruits
- Homemade spreads, jams and condiments
Many people feel hungry before dinner around 5pm and turn to cheese and crackers or another unhealthy option. To help my own children stave off the pangs, I make a hummus dip with celery, cauliflower, carrots, and other veggies on the side. I like to put it out for my daughters before dinner, and don’t have to worry whether they’ll eat their vegetables at dinner.
Hummus is a great form of protein, and very versatile when it comes to adding seasonings. Below is a hummus recipe you can try for yourself to increase micronutrient intake!
Below is my favorite recipe you can try for yourself, courtesy of Sonya Khazaal of Seattle’s award winning restaurant Phoenecia.
What you will need
1 1/2 cups of chick peas(garbanzo beans)
2 teaspoons of salt
2 cloves of garlic
3/4 cup tahini
1/2 cup lemon juice
1/4 teaspoon cayenne pepper
2 tablespoons parsley ( for garnish)
Olive oil for garnish
Let’s get started
1) drain the soaked chick peas
2) place the soaked chick peas in a pot with about three times their amount of water with a teaspoon of salt
3) boil vigorously for 10 min, then turn down the heat and cover the post
4) simmer for 1 hour or until chick peas a very soft
5) drain the water, but keep the water for use in a later step.
6) put aside 1/2 cup of the chick peas for a garnish at the end. This is a nice traditional touch;)
7) place the remaining chick peas in a food processor
8) crush your garlic on the side with a teaspoon of salt. Crush together then add to your mixer
9) Slowly add your tahini and your lemon juice. Add a little of one then a little of the other unroll you have added all you have.
10) blend in a little of the liquid you set aside from boiling the check peas
11) adjust salt and lemon to taste
Now serve on a plater with hummus spread thin and garnished with a little cayenne, parsley, and the 1/2 cup of chick peas you set aside:))
Did you know your brain consists mostly of fat? Your body needs good fat to make brain cells! We have such a nonfat focus in the typical American diet, yet as a society, we’ve never been fatter. We’re not eating the right kind of fat–“good” fat like olive oil and avocado.
The time of day you eat certain foods is as important as what and how much you eat, especially if you suffer from adrenal fatigue. For example, American breakfasts set us up for a guaranteed crash in the afternoon. No “good” fat or protein is included. Everything is high glycemic–sugary junk food or foods that convert to sugar. For example, a slice of white bread is a quick step toward sugar. As for cereal, anything that can stay on the shelf for two years really shouldn’t be labeled food. Even bugs don’t want cereal.
Most of us actually need to eat more to lose weight, but it has to be more of the right stuff. For a great mid-morning snack, combine cucumber, celery, kale, carrots, apples, and organic coconut water and churn it up to the consistency you want. Alkaline veggies also help counteract the inflammatory cascade secreted by the adrenal glands. Walnuts and apple slices make a great mid afternoon snack. There’s a natural dip in the way our circadian rhythms work in our adrenal glands, and it’s at about 3PM. That’s when many of us turn to sugar and/or caffeine—the worst thing to do. Instead, switch to a combination of good fat like avocados or walnuts, a little bit of protein and little natural sugar (which is in apples) to prevent that crash.
Stuck in the office? Start a life changer at work! Take a “shake break” with either a protein smoothie or a veggie green smoothie. Everyone will be nicer, healthier, and the company will likely function better.