Slowing Down the Aging Process From the Inside Out!

What if you could slow down your aging process, while increasing your energy?

Do you sometimes find yourself on the energy roller coaster?  Do you wake up, and need coffee to start your day?  Maybe your breakfast is a slice of toast with jam, bowl of boxed cereal, or a glass of bottled juice.  Or maybe you skip breakfast and wait for morning tea or lunch.  Okay, so what does this have to do with energy?  Good question – here we go!

Eating for energy is about one simple strategy: balancing your blood sugar. When we eat a constant stream of sugary foods or go for long stretches without eating, we send our blood sugar levels out of balance and this has a knock-on effect for our hormones.  This manifests as quick bursts of energy followed by exhausting crashes, along with short-term and long-term problems like insomnia, weight gain, mood swings and inflammation.

And guess what effect those long-term problems have on us?  We start to age faster from the INSIDE OUT.

So how do blood sugar levels get out of balance?  Here is a quick breakdown of how sugary foods and refined carbohydrates affect us:

  • A sugary food is eaten (white bread, pastries, sugary beverage like soda, and fruit juice etc.)
  • Food is quickly digested and absorbed, with a surge of sugar rushing into the bloodstream
  • The pancreas secretes insulin to help shuttle that sugar out of the blood and into our cells
  • Our blood sugar levels drop quickly
  • The adrenal glands react, producing the stress hormones cortisol and epinephrine (adrenaline) to help pick blood sugar levels back up
  • These stress hormones peak and then crash
Too much sugar and carbohydrates can put us into a vicious cycle of peaks and crashes that is difficult to escape.

The short-term health impacts of blood sugar imbalance include several common signs, and maybe you have experienced one or more.

Rapid heartbeat Poor focus and concentration Shakiness
Increased blood pressure Cravings for sweets Irritability
Sweating Fatigue Forgetfulness
Mood swings Insomnia Anxiety

Over time, if sugar imbalances aren’t addressed, it will start to take bigger toll on our long-term health – which can worsen as we start to age faster from the inside out:

Weight gain Impaired thyroid function Chronic insomnia
Insulin resistance and diabetes Lowered immunity & increased risk of infections Cognitive issues – inability to think, learn or remember
Anxiety High blood pressure Pain and inflammation
Depression Osteoporosis

So, which foods are best to avoid or are the worst offenders?  Here are the top offenders and might be a good idea to remove them from the fridge and pantry.

Juice Jam Dried fruit
Muffins Corn syrup Alcohol
Doughnuts Cakes Soda
White bread Pasta Ice cream
Cookies White rice Milk chocolate
Bagels Crackers Candy
Honey Rice cakes

 

The secret to blood sugar stabilization, which leads to increased energy as well as better health and aging comes from 5 key concepts. 

PROTEIN. This macro nutrient is essential for healing and repair, and also helps us feel full and satiated. Best sources: eggs, meat, fish, poultry, nuts, seeds, beans, legumes.

FAT. An energy-dense macro nutrient that also helps us feel full and satiated. Best sources: nuts, seeds, healthy oils (coconut, olive, avocado, flax, chia, etc.), fish, ghee, avocado. 

FIBER. High fibre foods take longer to break down, releasing a slow stream of energy rather than a flush of it. This keeps our blood sugar levels steady and even. Best sources: beans, legumes, vegetables, nuts, seeds, fruit, gluten-free whole grains.

EATING REGULARLY. Consuming regular, nutritious meals helps our blood sugar levels to stabilise and prevents them from dropping too low.

LOW GI FOODS. Choosing foods that are low on the glycemic index (more info below) also helps stabilise blood sugar levels.

When you combine the above into each meal, you’ll set yourself on a course of steady, sustained energy that will keep you feeling great all day long.  Here is a recipe for a great breakfast smoothie.

What else can we add into our diets that will help with blood sugar balance, increase energy, and slow down the aging process?  Contact me to discuss some of my favorites.  I would love to hear from you.

 

Healthier Green Smoothie With Essential Oils

Healthier Green Smoothie With Essential Oils

To be honest, I really like to chew my food, so having a smoothie can sometimes put me off.  That’s not the case with this lovely smoothie. I call it my Healthier Green Smoothie.

Elegant Serving a smoothie in a wine glass!

Make every meal special, why not serve your fresh and healthy breakfast smoothie in a wine glass!

Well balanced using fresh spinach, fresh apple -with peel, good fats with flax seeds, hemp seeds, tahini and a medjool date for hit of sweetness wrapped up with fibre and iron.  But what I really love is the addition of essential oils.  For this recipe I choose lemon, lime and ginger.  The lemon and Lime help with your metabolism in the morning and the freshness wakes me up.  I used Ginger for the warming touch it gives and for digestion.

What a perfect breakfast smoothie!

With Essential Oils

So balances…so fresh…loving the essential oil addition!

Ah, Cake!  Homemade German Chocolate Cake

Ah, Cake! Homemade German Chocolate Cake

Homemade Birthday Cake was the norm when I was growing up,  every member of my family had their GO TO cake.  Mine was lovely layered cake known as German Chocolate Cake.   It had this really yummy frosting made with pecans and coconut and I simply couldn’t think of anything better.

Traditional German Chocolate Cake

This cake is named for a man not the country!

Travel forward with me to 2019 and I have re-fashioned my childhood cake into a more whole food version that tastes just as special as it always did!  In this version, the white flour and white sugar have been replaced with wholefood options.   And if you want the cake to be VEGAN, the eggs can be replaced too!  WOW, so is this really a cake?  Yes it is and its every bit as good as the original.

So what magic did I spin to create this cake?

It starts with replacing the flour.  Which I did my using pre-cooked quinoa.  I then replaced the white sugar with coconut sugar.  Now I could have used rapadura sugar here, however, I really like the caramel taste of coconut sugar.  I don’t have an issue with eggs, however, I have many friends who either can’t eat eggs or are vegan, so I have included an option to use chia gel as an egg replacement.  You could also use powered egg replacement, however, I wanted to keep this as a whole food cake so chia was the  better option.

The result, is a moist, yummy, chocolatey cake worthy of being someones favorite Birthday Cake!  With the perfect pecan and coconut frosting.  YEAH!

For the frosting, the sugar was replace with whole majool dates – the rest is almost the same, unsweetened coconut and fresh raw pecans.  Its the perfect frosting for this cake.   Whats  more, you can make this cake as a single layer, double layer or turn it into cup cakes.  The choice is yours.  I hope you love this cake as much as I do and make it often.

 

 

 

Are You Missing Bread?

Are You Missing Bread?

ARE YOU AVOIDING BREAD?  IS GLUTEN AN ISSUE FOR YOU? 

Today I have a great option for you,  I am sharing a recipe for a FERMENTED gluten free  bread.  YEAH!

Why a fermented bread?  The cool thing about the natural process of long fermentation is it breaks down gluten proteins into smaller fragments, which improves digestibility.  The process also breaks down phytic acid, a naturally occurring compound found in all whole grains that inhibits mineral absorption, so the fermented process produces a bread which won’t  spike blood sugar, has more magnesium, zinc, iron, B12, and a lower glycaemic index.

However, If you have celiac disease all gluten-containing breads are off the menu.   Which is why we are looking at this bread recipe using all GF pseudo grains.  This bread can be eaten by those avoiding all standard grains and/or have celiac disease.

So how did we get here…. has it always been this way?

For 10,000 years, we cultivated wheat, stored it, milled it and consumed it. The system worked, and it nourished civilization. Then, in the industrial era, we changed things.  First, we invented mechanical technologies to turn wheat into barren white flour. Then, we invented chemical and genetic technologies to make it resistant to pests, drought and blight and easier to harvest. And, while we were tweaking genetics, we also figured out how to increase glutens for better “baking properties” (fluffier results). Put another way:

We have mutant seeds, grown in synthetic soil, bathed in chemicals. They’re deconstructed, pulverized to fine dust, bleached and chemically treated to create a barren industrial filler that no other creature on the planet will eat. And we wonder why it might be making us sick?

So what else is in our bread?

Has anyone you know made let you know: “I’ve gone gluten-free and feel so much better.   For the  vast majority of people with some level of “wheat sensitivity”, symptoms are much milder and seem to be triggered  by *something* about modern wheat. The irony, however, is that most gluten-free versions of traditional wheat-based foods are actually junk food. A quick check of the ingredients labels and you might see thinks like  rice starch, corn-starch, tapioca starch, potato starch and guar gum, which are highly refined industrial starches that spike blood sugar just like white flour.

Well good news, my fermented bread recipe is perfect for you.  Its gluten free, vegan and yeast free.
Bubbling as a great Ferment Should

Checking the batter along the way. Seeing little air bubbles means fermentation is happening.

Picking inside....

Peeking inside the finished loaf. As you can see, very dense.

Creating Holiday Magic in Kitchen!

Creating Holiday Magic in Kitchen!

Holiday baking for me is wondrous!

Holiday Baking ...spice is right!
Spicy Holiday Cookies!

Ah the rich smells from the kitchen today sent me back in time to when I was little.  It had me wrapped up in my childhood …. cold winter days just before Christmas when I would bake all sorts of wonderful creations.  I think this magical memory will stay with me all day!  How wonderful.

Today I made Christmas Spice Biscuits, using all the traditional spices – you might feel you have been transported to another country.  So lovely! 

The recipe is based on a classic one and uses both white and brown sugar – I altered this and changed the sugar to all coconut sugar.    I also used a combination of  milk and baking soda (bicarb) instead of eggs (EGG FREE).   However the standout for this recipe is the use of white pepper! 

You can view the recipe here.