Do you count your Halloween candy wrappers or hustle them into the garbage as fast as you can? Sugar hangovers are a thing and too much sugar can cause serious health issues. In this e-news we're sharing:
- Five quick tips for recovering from a sugar hangover
- Why limiting sugar is important for your mental & physical health (for kids, too).
- The difference between refined/processed vs natural sugars.
- A one-day sugar break menu plan
- Tips for kicking a sugar-habit.
Sugar Hangover Recovery Tips
1. Drink a green smoothie: pack it with ingredients that are high in antioxidants, fibre and support reducing inflammation. We love this combo: avocado, chia, ginger, turmeric, spinach, plant protein, dandelion, blueberries. Our top 3 Blended picks that support all of the above: Greens D-Tox, The Remedy, Greens Daily Dose (go for The After Party if you're not into spirulina).
2. Hydrate: go for 12 glasses of water per day (add a squeeze of alkalizing fresh lemon to each).
3. Load up on veggies: cauli, leafy greens, zucchini, broccoli, celery, cucumber, squash.
4. Get Moving: exercise will help your muscles burn the sugar (glucose) in your blood stream.
5. Drink Herbal Teas: go for peppermint (to support digestion) or green tea (for a hefty antioxidant-pack) with lemon
Pro Tip: Skip foods that are processed, heavy (meats, pastas, baked goods), condiments & sauces with sugar (check labels for sugar), have artificial ingredients, and sugar itself. Give your body a chance to reset.
Need more tips and tricks on how to completely kick your sugar habit? Check out this Blended Blog Post.
Refined vs Natural Sugar
Natural sugar is commonly found in nutrient-rich foods that have not been processed (eg. fruits & veggies) and contain essential vitamins, minerals, water, antioxidants, and disease-fighting phytonutrients. They often come within foods containing the compounds necessary for the proper digestion of sugar. Natural sources of sugar are often in higher-fibre foods that are digested slower, which helps you feel full for longer and supports stabilizing your metabolism and blood sugar levels.
Natural sugars are extracted from sources to produce the refined sugars found in many prepared foods. Two examples are table sugar and high-fructose corn syrup (HFCS). Refined sugar is unhealthy because it's been processed and stripped of all nutrients (which your body needs to metabolize it). The lack of fibre causes a hit to the blood stream quickly, which gives you sugar highs and lows ("crashes") as well as sugar cravings (sugar is highly addictive). Ingesting refined sugar causes the body to release an overload of insulin to aid in its digestion, which can result in stored glycogen and weight-gain.
Refined sugars are typically added to foods and beverages to improve taste. They’re considered empty calories because they contain virtually no vitamins, minerals, protein, fat, fiber, or other beneficial compounds.
The One-Day Sugar Detox Plan
Green Smoothie! Check out the sample recipe above or stock up on the suggested BFY blends. For portioning, go for 1 small avocado, 1/2 cup blueberries, 2 tbsp chia seeds, lots of leafy greens, 1 tsp turmeric, 1 tbsp ginger, 1 tsp dandelion extract, plant protein (optional).
Rainbow Veggie Salad
1 cup chopped cucumber
1 medium red, yellow or orange bell pepper, sliced
1 cup chopped celery
1/2 cup chickpeas
1 cup cooked quinoa
½ cup pitted ripe olives, halved
¼ cup thinly sliced red onion
2 tbsp parsley, chopped
4 to 5 cups spring mix greens
Olive Oil and Balsamic Dressing
Makes @ 8 servings. 2 Tbsp per salad.
⅓ cup balsamic vinegar
2 cloves garlic, minced
1 tsp black pepper add more to taste
1 tbsp dijon mustard
⅔ cup olive oil
Mix all ingredients well.
1. Place cucumber, olives, celery, bell peppers, chickpeas, onion and pepper in a large bowl; toss with 1 tbsp of dressing.
2. In a large bowl, create a bed of salad greens, top with quinoa, the veggie mix. Drizzle with another tbsp of dressing.
Wild Salmon & Veggie Stir-Fry
Sub firm tofu for salmon if you want 100% plant-based.
Makes 2 servings
2 Tbsp avocado oil
1 cup yellow onion, sliced
4 cups broccoli, chopped into florets
1 red bell pepper, cut into match sticks
3 cloves garlic, optional *
4 cups yellow squash, chopped
2 x 5 oz portions of wild salmon, chopped into 1" chunks
3 tbsp coconut aminos
1/4 tsp sea salt
Toppings/Finishers (split amounts between the 2 servings):
4 tbsp green onions, chopped
1 tsp red pepper flakes
2 tbsp sesame seeds
1. Place salmon fillet on a cutting board and use a sharp knife to remove the skin. Chop salmon into 1-inch chunks. Set aside until ready to use.
2. Heat the avocado oil in a large skillet or wok over medium heat. Add the yellow onion and cover. Cook for 2 minutes until onion is slightly brown.
3. Add broccoli, bell pepper, and garlic. Stir, and cook covered for 2 minutes. Add yellow squash and stir in to the vegetables.
4. Move vegetables off to one side of the skillet. Add salmon, coconut aminos and sea salt. Cover, cook 3 minutes.
5. Uncover, cook 5 to 6 minutes or until much of the liquid has burned off and salmon is cooked through.
6. Stir everything together (use a spatula to help keep the salmon chunks whole).
7. Serve into 2 bowls and top with finishing ingredients.
If you have any questions about our blends, kicking your sugar habit or anything else, please Email Us!