Outsmart Your Sweet Tooth

Too much sugar can increase your chances of heart disease, diabetes, tooth decay, high blood pressure and even upset your sleeping patterns. It can also cause added weight gain and be harmful to the gut microbiome, which affects everything from digestion to depression.

Next time a craving strikes you, squash it with these tips.

1. Keep meals regularly scheduled

The worst thing you can do is let yourself get so hungry that you lose all control over your next food choice. So plan ahead, make sure you are not skipping meals.

2. Keep you meals diverse

Often people crave sugar because of imbalanced meals.  Meals may lack fiber to keep you physically full or they can be low in protein to keep you satiated. Meals can also lack omega 3’s and micronutrients. All the macro- and micro- nutrients work together to keep your blood sugar stabilized and keep us satiated. this prevents sugar cravings. include more salad/ veg or green juices.

3. Eat naturally sweet snacks

When a craving hits, instead of running for the sweet drawer try something that will give you fuel. For example try making a trail mix with almonds, dried fruit, and a few cocoa nibs or see recipes here for date balls.

4. Get good quality sleep

It may seem unrelated to some, but the amount of sleep you get directly correlates with sugar cravings. We’ve all been there. You didn’t get a great night sleep, but you need to be productive the next day, so you depend on caffeine and sugar for a boost. It works in the short-term, but long-term it leads to a energy slumps and weight gain.

5. Keep hydrated

We often confuse our thirst for hunger, so before you grab the processed snack, drink a bottle of water, sparkling water or tea and see how you feel.

See our lovely recipes here for sugar free options

Fill up at Hungry Herbivore

Vegetarian? Vegan? Super health conscious?

We are well aware that around every street corner there is a new cafe or restaurant flaunting their freshly baked sourdough and croissants. It can be enticing and simply turning in the opposite direction isn’t always the easiest. To all our hungry clients in and around the Bree street area, we’d like to introduce you to – if you haven’t already heard of them – Hungry Herbivore.

We decided to give it a try and let’s just say that smashed avo on toast has never tasted so good! The menu offers everything from all-day breakie (always a plus in my books) to protein deluxe bowls and an array of nutritious smoothies.

Our personal favourites?

  • The Zesty Green smoothie – spinach, banana, spirulina, dates, lemon and soy milk (with the option to substitute for almond milk)
  • The Protein Deluxe Bowl – tofu, quinoa, corn, broccoli, beans and avo (uhhm yummy!)
  • Oh -sweet- Kim Burger – sweet potato, quinoa, kimchi and lentil patty

Yes to fermented foods and green smoothie goodness! They also have a secret menu so don’t forget to ask your waitron. Located in Orphan Street, City Centre. Have a look at the menu (beware: salivating may occur)

 

One Pan Roast Chicken & Veggies

(serves 2)

Ingredients:

  • 2 medium chicken breasts, chopped
  • 1 cup bell pepper, chopped
  • ½ onion, chopped
  • 1 cup brussel sprouts, chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon paprika (optional)

 

Method:

  1. Preheat oven to 200’C.
  2. Chop all the veggies into large pieces. On another cutting board, chop the chicken into cubes.
  3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
  4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.

5 Quick Fixes for those Nasty Tummy Issues

It’s that time of year where everyone seems to either be run down with the “Summer-is-over-Winter-is-approaching-flu” or a bedridden tummy bug. A healthy diet and bed rest can do wonders but if you have been victim to the dreaded tummy bug then try these ‘quick’ fixes to give your gut the boost it needs. The gut is after all the most important aspect when it comes to our immune defense system.

  1. Activated charcoal

Activated charcoal is a unique form of charcoal (different to the ashes that remain after a braai), that binds to toxins in the gut alleviating symptoms of gas, bloating or other IBS related complications such as cramping and diarrhoea. Activated charcoal comes in a fine powder, granules, tablets and capsules.

Whichever form you choose, always take it with a big glass of water and at least two hours away from food and more importantly, medications and other supplements. Find activated charcoal at any Wellness Warehouse or health shop. Be sure to follow the recommended dosage instructions on the product.

  1. Glutamine and zinc

Glutamine is an essential amino acid that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. Zinc can alter your gut bacteria and low levels of zinc can contribute to poor zinc absorption, which is in itself a problem. Both glutamine and zinc act as a powerful tummy healing remedy.

  1. Omega 3

Omega-3 fatty acids reduce inflammation, which can reduce some of the symptoms related to acute and chronic digestive problems. Omega 3 can be found in salmon and sardines. These two provide us with most of the health benefits attributed to omega-3 fatty acids.

Other sources include seeds and nut oils such as flaxseeds, walnuts, pumpkin seeds and soybeans.

  1. Probiotics (and prebiotics)

Probiotics are the most important supplement to take because it helps replenish good bacteria and helps get rid of bad bacteria. Probiotic rich foods include fermented vegetables (see below), yoghurt, buttermilk and kefir.

  1. Bone broth and Fermented foods

Bone broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. Fermented foods contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and tempeh are excellent sources.

Also remember that bacteria feed off sugar so try to cut our refined carbohydrates and sugar altogether. Your tummy will thank you.