Is sugar really bad? …The age old debate. In my lifetime, I’ve heard everything from “it’s all about moderation” to “God wouldn’t have created a food that was bad for you.” Sometimes I think it would be fun to break down the psychology of all of these belief systems. …Why do we do what we do? Why, after all the evidence is in, do we continue to indulge in sugar?
First, what does sugar really do, specifically in the brain? Interestingly, research has begun to show that chronically elevated blood sugar levels can actually shrink the brain. Elevated blood sugar could also be responsible for mental disorders like schizophrenia, depression, anxiety, as well as irritability, mood swings, brain fog and fatigue. Science is also naming sugar as the culprit in the development of Alzheimer’s. The silent inflammation that occurs as a result of elevated blood sugar is driving all manner of disease especially brain disorders. The best thing you could do for yourself is break up with sugar. As one of my favorite authors and podcasters, Daniel Amen says, “If you were in a bad relationship with someone who was hurting you, would you stay in it?” This is how I would like everyone to view sugar. But, convincing someone that sugar is really bad for them is another story. The reality is, that we are not REALLY convinced that it’s bad. Yes, it puts weight on, yes, it doesn’t make us feel good, but it tastes so good…so, is it really bad? Remember, it’s the silent unseen inflammation that occurs as a result of up and down spikes in blood sugar that are really the problem. But, unfortunately, the blood sugar spikes and silent inflammation can’t be “seen” so we will go on choosing to indulge, except for once or twice a year when we set our New Years Resolutions or decide to go on a cruise. My exhortation to you as a reader is to give it up for good. For the sake of your health and your kid’s health, ditch the sugar and have a healthy brain instead.
Monday/Wednesday/Friday
Breakfast: Healthy Freezer Breakfast Sandwich
Lunch: Paleo-ish Packed Winter Salad
Dinner: Whole 30 Coconut Paleo Chicken Curry
Tuesday/Thursday/Saturday
Breakfast: Beautiful Berry Chia Smoothie
Lunch: Tomato, Feta & Spinach Stuffed Portobello. Dinner: Butternut Squash with Rosemary and Goat Cheese
Recipes:
Healthy Freezer Breakfast Sandwiches (from http://www.ahealthysliceoflife.com)
Ingredients: 6 Ezekiel Brand English Muffins, 6 slices of cheese (skip if dairy free), 6 sausage patties (fully cooked), 6 eggs. Note: if making fresh, bacon and tomato could be substituted for sausage.
Instructions: 1. Cook the eggs making sure the yolks aren’t runny. 2. Lightly toast each muffin, if desired (let cool completely) 3. Set up assembly line. From the bottom up, stack the muffin bottom, sausage, eggs and cheese. 4. Allow cheese to melt slightly. 5. Place muffin top on the cheese. 6. Wrap each sandwich in plastic wrap. 7. Put each sandwich in a labeled freezer bag. 8. To reheat, simply remove from plastic and loosely wrap in paper towel. Microwave for 1-2 minutes until heated through.
Paleo-ish Packed Winter Salad (from nourishedbykelseynicole.com)
Ingredients: (Salad). 16 oz arugula, butter lettuce or favorite lettuce blend, 2 cups butternut squash cubed, 1/3 cup pomegranate seeds, 2 avocados, cubed, 1/3 cup goat cheese, 1/2 tsp black pepper, 1/2 tsp salt. (Dressing). 1/4 cup avocado oil, 2 Tbsp coconut aminos.
Instructions: 1. Preheat the oven to 400 degrees F and coat a baking tray with tinfoil and nonstick spray. Evenly pour the butternut cubes on the tray, season with salt and black pepper. Bake for 25-30 minutes, flipping halfway. Remove from oven and let cool. 2. To prepare the salad, add spinach and arugula to a large salad bowl. Top with cooked butternut, pomegranate seeds, avocado, and goat cheese. 3. For the dressing, combine the avocado oil and coconut aminos in a mason jar or dressing container. Tightly screw on the lid and shake well. Lightly drizzle the dressing on top of the salad before serving.
Whole 30 Coconut Paleo Chicken Curry (from foodfaithfitness.com)
Ingredients: 2 Tbsp coconut oil, divided, 1 1/2 lbs boneless skinless chicken thighs, 1 red pepper, thinly sliced, 1/2 cup onion, 1/2 Tbsp fresh garlic, minced, 1/2 Tbsp fresh ginger, minced, 4 Tbsp yellow curry powder, 2 tsp turmeric, 1 tsp ground cumin, 1 tsp garam masala, 1 tsp salt, 1 1/2 cups crushed tomatoes, 1 can full fat coconut milk, 1/2 cup cilantro, minced, cauliflower rice for serving.
Instructions: Heat one Tbsp of the coconut oil in a large, high sided frying pan on medium/high heat. Add in the chicken thighs and cook for 1-2 minutes per side until seared and golden brown, then transfer to a plate. 2. Add the remaining oil and turn the heat to medium. Add the red pepper, onion, garlic, ginger, curry powder, tumeric, and garam masala and cook until veggies begin to soften, about 5 minutes. 3. Add the rest of the ingredients, up to the cilantro, and bring to a boil. Boil 3 minutes then cover, reduce the heat to low and simmer another 5-10 minutes until the sauce is slightly thickened. 4. Remove the chicken to a cutting board and shred with two forks, then stir it back into the curry along with the cilantro. 5. Serve with rice of choice and devour.
Beautiful Berry Chia Smoothie (fromdrjockers.com)
Ingredients: 1 can full fat organic coconut milk, 6 Tbsp chia seeds, 1 scoop bone broth protein or protein powder, 1 cup organic blueberries or raspberries, liquid stevia to taste.
Instructions: 1. Blend the coconut milk, protein powder, vanilla and berries together. 2. Pour the coconut berry mixture into a mason jar or other container and add the chia seeds. May need multiple jars. 3. Slightly stir the chia seeds into the coconut milk until the chia seeds are evenly distributed in the mixture. 4. Place mixture in fridge 2 hours or overnight. 5. Layer chia pudding in another glass with more berries or simply top with fruit and nuts.
Tomato, Feta & Spinach-Stuffed Portobello Mushrooms
Ingredients: 3 Tbsp extra virgin olive oil divided, 1 clove garlic minced, 1/2 tsp ground pepper divided, 1/4 tsp salt, 4 portobello mushrooms (about 14 oz) wiped clean, stems and gills removed, 1 cup chopped spinach, 1/2 cup quartered cherry tomatoes, 1/3 cup crumbled feta cheese, 2 Tbsp pitted and sliced Kalamata olives, 1 Tbsp chopped fresh oregano.
Instructions: 1. Preheat oven to 400 degrees. 2. Combine 2 Tbsp oil, garlic, 1/4 tsp pepper and salt in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, 8 to 10 minutes. 3. Meanwhile combine spinach, tomatoes, feta, olives, oregano, and the one remaining 1 Tbsp oil in a medium bowl. Once the mushrooms have softened, remove from the oven and fill with the spinach mixture. Bake until the tomatoes have wilted, about 10 minutes.
Roasted “Loaded” Cauliflower Sheet Pan Dinner
Ingredients: 1 large head of cauliflower, chopped bite-sized (smaller is better), 10-12 oz. bacon, 1 bunch green onions, whites and greens separated, 1 cup cheese (optional, unless you are dairy free), 1 tsp salt, freshly ground pepper, several large sprigs of thyme.
Instructions: 1. Pre heat oven to 400 degrees F. 2. Spread bacon out on a large baking sheet. Bake until done, about 10 to 20 minutes, depending on thickness. 3. Remove bacon to plate and set aside. Keep pan with fat. 4. Spread out cauliflower on pan with bacon fat. Sprinkle with salt and optional pepper. Toss well with two spoons, so cauliflower is well coated with fat. 5. Roast cauliflower about 22 minutes, or until tinged with brown on its edges. 6. Remove pan from oven. Add greens, whites and optional cheese. Reduce oven temp to 200 degrees. 7. Put back in oven for 5 minutes. Chop bacon. 8. Remove from oven. Transfer to serving dish or individual plates. Top with chopped bacon, green onions, greens and lots of fresh thyme. Serve. 9. Add a side of protein such as roasted chicken, or poached eggs.
Deep Roots Wellness 