It is no secret that Americans are still consuming way too much sugar saturated fats and added sugars. We also know that too much sugar can cause health issues, yet many of us chase that sugar rush. TV ads encourage us to get that extra boost with a Snickers Bar, however, sugar may not be a positive pick me up after all. Over a period of time, sugar may have the opposite effect on your mood.
A published study in 2017 showed a diet high in sugar can increase the chances of mood disorders in men, and recurrent mood disorders in both men and women. As well a later study in 2019, found regular consumption of saturated fats and added sugars led to higher feelings of anxiety in adults over the age of 60. I can recall dealing with stressful days by eating a pint of Handels ice cream. Sugar actually weakens the body’s ability to respond to stress. The temporary relief sought after with sugar may make you more reliant on it and most certainly raises the risk of obesity or other health related issues.
It is difficult to avoid reaching for comfort foods after a hard day but the cycle of consuming sugar to manage your emotions may make feelings of sadness, fatigue, or hopelessness worse. Over consumption of sugar triggers imbalances in certain brain chemicals and increases depression. Like anything else we overindulge in, withdrawing from sugar can cause side effects such as anxiety, irritability, confusion, and fatigue.
Ditching or limiting processed sugar in your diet does not mean you have to deny yourself the pleasure of sweet-tasting food. Here are some healthy treats that are low or no sugar recipes.
Chai Tea Smoothie
INGREDIENTS
1 serving vanilla protein powder
1/4 avocado
1 tbsp. almond butter
1 cup almond milk
1/8 teaspoon each of ground cinnamon, nutmeg, clove, and cardamom spice
ice
organic honey to sweeten if desired
DIRECTIONS
Add all ingredients to blender and blend until smooth.
Option: if you don’t have all the spices, brew a cup of chai tea from tea bags or whole leaf tea. Use it in place of the almond milk.
Watermelon Pops
INGREDIENTS
4 cups chopped watermelon
1 tablespoon honey
juice of 1 lime
zest of 1 lime
DIRECTIONS
- Puree the melon, honey, lime juice and zest in a blender
2. Pour into square ice cube trays or popsicle molds
3. Before fully frozen, add ice cream sticks to each cube or mold.
4.I desired add whole blueberries to ice cube trays or popsicle molds. The blueberries add color and an antioxidant boost.
Oven Roasted Sweet Potatoes with Red Miso Paste
INGREDIENTS
1/4 cup olive oil
1/4 to 1/2 red miso paste
salt and pepper to taste
4 medium sweet potatoes
DIRECTIONS
- Preheat oven to 425F (218 C)
2. Create a marinade by mixing the olive oil, red miso paste, salt and pepper.
3. Peel and cut sweet potatoes into equal size cubes or disks.
4. Toss the potatoes and marinade (pour marinade in a Ziplock bag and add potatoes for an even coat).
5. Place potatoes on a sheet pan in a single layer.
6. Roast for 20 to 25 minutes or until potatoes are tender.
Reduce your consumption of saturated and added sugar in your diet for a healthier you! Use natural sugar sources to satisfy your craving for sweets.
Until next time,
Peace, Love, and Blessings💖
