Health & Nutrition Newsletter

The world belongs to those with the most energy.

–Alexis de Tocqueville

Deconstructing Cravings

The BODY is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it, and maintaining an ideal state of equilibrium whereby all systems (body, mind, and spirit) are interacting to fulfill our needs.  So, is this reliable, intelligent bio-computer making a mistake by craving ice cream, hamburger or chocolate?  Are cravings due to lack of will-power, discipline or nutrients?  I’d like to suggest that cravings are NOT a problem – phew!  They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave.  Perhaps your diet is too restrictive or devoid of essential nutrients.  Perhaps you are living a lifestyle that is too stressful or boring.  Your body tries to correct the imbalance by sending you a message: a craving.  A craving for something sweet could mean you need more sweet vegetables, protein, water, exercise, or more happiness in your life.  The key to stopping the sugar craving is to understand the root cause and work through it to deliver what your body really needs.  Your body knows best and is always trying to create balance. However, products like refined sugar, processed foods, caffeine, alcohol and drugs (all have no nutritional value) are confusing to the body. They throw the body “off-balance” and can create serious cravings as your body tries to get what it needs to restore internal harmony. The more your food is wholesome, healthy and seasonal, the easier it is for your body to stay in balance and provide you with a happier and healthier life.

No book or diet theory can tell you what to eat. One size does not fit all folks!  Only awareness of your body type, signals, symptoms and needs can tell you.  Of all the relationships in our life, the one with our body and spirit are most essential.  We are what we eat literally. What we consume becomes our cells, our tissues, our energy, our thoughts, our moods, and affects our overall health. Changing how we eat starts with changing how we think!  When you choose your food wisely, the improvements are reflected in your whole life.  With care and attention, the body can start to heal itself of many illnesses. How amazing!  It takes communication, nurturing, love, and time to cultivate a relationship with your body, as it does with people. 

As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.  The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips:

• Have a glass of water and wait ten minutes.  Most of our cravings come from dehydration so drink up!
• Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fresh fruit and sweet or root vegetables (carrots, yam, radish, rutabaga, beets).  
• What is out of balance in your life?  Is there something you need to express, or is something being repressed?  What happened in your life just before you had this craving?

When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect on your body afterwards. This will help you become more aware and free to decide if you really want it next time. 

Food Focus: Natural Sweeteners

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high fructose corn syrup, and also from artificial sweeteners loaded with toxic chemicals like Sweet & Low, NutraSweet, Saccharin, Equal and Splenda!  Since they have been stripped of vitamins, minerals and fiber, refined sweeteners can spike blood sugar, which can often lead to cravings, mood swings, energy fluctuations, and other health issues.  Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things, maintain blood level sugar ups/downs, stabilize moods, and have a dramatically positive effect on your long-term health. 

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in quality supermarkets or natural health food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals, and vitamins.  Great for herbal teas!

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus plant. It does not stimulate insulin secretion as other sugars do, therefore, it does not create a "sugar rush."  It has a delightfully light and mild flavor.  Agave can be used in place of honey. 

Maple Syrup

Pure Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to check the ingredient label on the back of the bottle - look for 100% pure maple syrup, and not maple-flavored corn syrup.  As with all sweeteners, organic varieties are the best.

Organic Sugar

Unlike refined white powdered sugar with its overpowering harsh, chalky sweetness and chemicals, Organic Fair Trade powdered sugar is made from 100% certified organic sugarcane, grown and produced without the use of herbicides, pesticides, or chemicals. Their powdered sugar is made by simply grinding their Organic Sugar to a fine, creamy powder consistency and adding 3% organic cornstarch to prevent caking. It is rich in molasses, vitamins, minerals, and trace elements naturally found in the sugarcane plant.

Stevia

Stevia is a South American shrub whose leaves have been used for centuries by native peoples in Paraguay, Brazil and Japan to sweeten teas, beverages and many recipes.  Stevia is a healthy and safe alternative for Diabetics.  Since it is much sweeter than white sugar, you only need a little and use sparingly.  Make sure you buy organic stevia at a quality supermarket or health food store as there are artificial versions being sold for profit! 

Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts Prep time: 10 minutes Cooking time: 20 minutes Serves: 4                                        Ingredients: 2-3 apples (organic or locally grown recommended) 2-3 peaches or pears 2 tablespoons of maple syrup 1/2 cup golden raisins Juice of 1 lemon 1 teaspoon cinnamon 1 cup walnuts or nuts of your choice 1/2 teaspoon fresh ginger, minced 2 tablespoons of honey (or agave)

Directions:

1.     Wash, core and chop fruit into slices or chunks.                         

2.     Place in a large saucepan with 1/3 cup of water. Add the maple                 syrup and raisins.  

3.     Cook over medium heat, stirring occasionally for 10 minutes.

4.     Add lemon juice and cinnamon. Cook for another 10 minutes, until         soft.

5.     While fruit is cooking, place chopped nuts in a skillet over medium         heat and toast, stirring often for 5 minutes.

6.     Drizzle honey over the nuts and add ginger -- keep stirring as

        honey can easily burn.

7.     Top warm fruit with toasted nuts and enjoy!

Supporting you in Health & Wellness !
Rose Soto, Certified Holistic Health Counselor & Nutrition Coach

Website:www.innernurturing.com
Email:rosesoto@innernurturing.com

“My people are destroyed from lack of knowledge”. -Hosea 4:6