Sugar Rush

If you are celebrating Easter, you’re likely to indulge in delicious candies and chocolate treats this long weekend. I know I am guilty when faced with a bowl of mini eggs!
 
If you are like me, and tend to indulge in too much sugar Easter weekend, you probably know what I mean when I say it’s a slippery slope.
 
White sugar is the result of refined sugar cane, void of all it’s precious nutrients and bleached to create a stark white colour. It can be extremely harmful to the body in high doses and should be limited.


 
The Rollercoaster
From pre-dinner munchies to mashed potatoes, a couple glasses of wine and dessert, your blood sugar is bound to spike and fall hard creating a cycle of sugar and carbohydrate cravings. These cravings can last for a couple of days and the left over treats are all the more tempting.
 
Avoiding this rollercoaster ride is easy when you understand blood sugar. When we ingest refined sugars and carbohydrates these are quickly converted to glucose in the blood and insulin is released from the Pancreas in response. When too much glucose enters the blood, there is a rapid release of insulin putting a burden on the pancreas and liver to metabolize this sugar and bring down the levels. 


 
What controls this release?

  • Protein
  • Fat
  • Fibre

 
These 3 are responsible for slowing down the release of insulin leading to even and stable levels of blood sugar.
 
Incorporating them into your diet this weekend will be the key to controlling energy levels and calming down those cravings leading into the following week.
 
The Plan:
It’s totally okay to indulge in the good stuff with friends and family over the long weekend. Depriving yourself can be dangerous as it often leads to binge eating. It’s all about finding ways to fit treats into a well-balanced meal without the harmful after effects.


 
Opt for fresh veggies with hummus, Satiating olives and small amounts of hard cheese to start if you’re hungry. Your main plate should focus on lean sources of protein, fresh salads and vegetables while keeping carbohydrate heavy dishes to a minimum. Don’t over do it! If you love mom’s cheesy potatoes, maybe skip the bread roll with butter and decide to savour each bite of potatoes. It’s all about balance.


 
Now that it’s time for dessert, your blood sugar and energy levels will be stable lessening the release of insulin. Because you filled up on protein, healthy fats and fibre, you may even find you only need a small amount of dessert to feel satisfied!

Later On..
Drink lots of water in the evening or enjoy a cup of green tea. The next morning, have a balanced high protein breakfast such as a veggie omelette to start your blood sugar levels out on the right note while continuing to drink plenty of water throughout the day.
Other helpful tips:

  • Bring your own dessert to a family dinner made with natural sweeteners and a healthy dose of fibre. Try some of these recipes from Holistic Nutritionist, Jesse Lanes book "Dairy free Desserts."
  • Keep natural candies or dark chocolate like these on hand for your guests or when those sweet cravings strike
  • Avoid taking home treats from a gathering or if you are hosting, stash the treats in the freezer right away, bring them to a neighbour or into the office.
  • Keep alcohol to a minimum. Alcohol is caloric dense and very high in sugar. Opt for a small amount of red wine with your main meal and follow with a couple classes of water.
  • Pay attention to your bodies cravings, as they are a sign of where you blood sugar is at and when you may need to get it under control.

 
From all of us on the Jule’s Team we wish those of you Celebrating Easter a safe, happy and beautiful weekend with your loved ones.

Shop our delicious Sweet & Treats and Chocolate Lover Gift Baskets from Jules Baskets for natural, health-concsious hostess or Easter gifts. 

 

Emily Sawyer is a Certified Nutritional Practitioner with a love for good, wholesome food. She believes in living a balanced life for optimal health and well-being. This means not depriving yourself of the foods you love, but rather choosing healthier versions of them and eating mindfully. Her holistic approach to living encompasses the belief that the entire body is connected. Through her Holistic Health coaching services, Emily gives you the tools and support needed to live your best life.

 

 


Abby Klages

Author