Last week I shared my 72-Hour Sugar-Free eBook with everybody free of charge in an effort to educate and empower you to reduce your daily sugar consumption (if you haven’t downloaded your free copy yet, you can do so here). As you’ve learned from the guide, when consumed in large quantities, sugar can have many negative side effects on our body – one of them being weight gain.
As weight management is something most clients inquire about, I’ve integrated it into my practice and want to share some information on it with you through my blog.
Insulin & Weight Loss
When it comes to our weight, there are many hormones involved that help us maintain it at a healthy level. However, insulin is the trigger that knocks all the other dominoes down and it is the hormone that we can most easily control by making dietary adjustments.
When we eat food that promote a fast (key word!) release of glucose, our blood fills up with glucose molecules. Insulin transports these glucose molecules from the blood into your muscles, brain and liver. However, when those cells are full (which they usually are), insulin drops glucose off at fat cells for long-term energy storage. In other words, you gain weight as your fat storage just increased.
High levels of insulin can also block your brain from receiving the signal that you are full. Problem: your brain thinks you are starving, which makes it signal hunger. And so the cycle begins…
Fast vs. Slow Digesting Carbs
Fast-digesting carbs are devoid of fibre, water and are usually not paired with fat or protein. They tend to be processed carbs or ‘empty carbs’ as they basically have no nutritional value to them.
Fast digesting carbs include: refined sugar, white flour, candy, pastries, corn flakes, white rice, pasta, potatoes, etc
Slow Digesting Carbs tend to be whole foods that you consume in their natural state, fibres, fat and nutrients still intact. Fruit, buckwheat, whole barley, quinoa, vegetables (including root vegetables), etc.
The end of sweets?
No, this is not the end of sweet food, it is just about choosing the right ones that don’t provide empty calories. I personally love dark chocolate (80%).
I’ll leave you today by sharing a link for a lovely lemon curd pie that I made last week (ain’t she a beauty?) and completely fell in love with.
Would a compilation of whole food desserts be useful for you? Leave me a comment below if you’d like me to share some of my favorites.
Lemon Curd Pie Crust
Place almonds in food processor and process until mealy/slightly chunky. Add remaining ingredients and process until everything is well blended.
Press dough into the cake tin (7”) evenly.
Crust should rise up on the sides to hold the lemon curd.
The lemon curd I made following the recipe from Minimalist Baker. As I really like tart desserts, I added additional juice of ½ a lemon to the recipe. Also, in order to make the curd yellow, I added a couple of pinches of turmeric powder to the mixture.
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In health & happiness,
Natalie McCrae R.H.N.
I transform women's body's by teaching them to eat balanced meals so that they can quickly lose weight, without giving up 🍫 & 🍷