Baked Blue Grape Pancakes

This recipe has been sitting in my draft folder for a yr since the final time blue grapes had been in season right here. By the time I eventually were given round to typing up the recipe and placing my pix their glory had exceeded. Now, though, it's far the time of yr again when the ones the ones of us going into the autumn harvest season in Ontario and the northeastern United States are capable of select and purchase baskets of these splendidly candy and tangy little beauties. If you revel in Concord grapes, you'll love these deep blue "Coronation" grapes. Perfect for snacking on, they're additionally best for baking with because they're seedless.

Once once more, I turned them into a pancake. Last 12 months I made a few blue grape pancakes with a blue grape sauce. They had been so scrumptious, I desired to try a baked pancake version to exhibit this valuable fruit. One benefit of baked pancakes is which you do not have to stand in front of the skillet, flipping them in batches and preserving the completed ones warmed at the same time as you go through the batter. They're additionally ridiculously clean to make. But what you'll sincerely admire is the gentle, creamy and slightly chewy texture of the baked pancake ? With a slightly crisp exterior, it's like eating a baked custard with the sweet juice of the blue grapes strolling at some point of.

If you can not find Coronation grapes, Concords can be used if they are to be had for your area ? Squeeze the end of each grape contrary the stem to split the skins from the pulp, and discard the skins. If using different desk grapes, add an extra tablespoon or of sugar or honey to the sauce.

More baked pancakes that you'll revel in from Lisa's Vegetarian Kitchen:

Baked Strawberry Pancakes

Baked Blueberry & Peach Pancakes

Baked Coconut Mango Pancakes

Apfelpfannkuchen (Baked German Apple Pancake)

Chickpea junkie- Teriyaki Chickpea fry

Sometimes I wonder if it’s possible to have a major overdose after eating same food all the time. Would I have a withdraw when I stop? Will my body be like; Hey girl, what is up, I need my daily dose!!!
I think I was very close to finding out in person,  after I discovered versatility of the super bean – chickpea. At this stage, I’m more than sure, that I have exploited their potential to the max. For some reason they’re always handy and go well with everything really, so for the last few months I was serving various special dishes, most of which had chickpea in it. From various hummuses, stews, bakes, to cakes and salads. And don’t worry I will share all the recipes with you eventually,  because it’s all good.
Beans were very rarely used back at home,  so everything I know about them, came to me after “the turn”. Beans are super protein source, so for those of you who are wondering “where do I get my proteins from”, this is defo one to watch.
I will touch the protein myth in another post for sure but for now, let’s focus on the little fellas.
Many ppl would avoid beans, because they have experienced discomfort after consuming them, and I admit,  it was my concern for some time as well. I mean,  u don’t want to go around bloated and full of lethal gas waiting to be released at most unexpected moment.
No need to panic guys. U can actually de-gass your beans to make them more digestible,  and your body eventually will get used to processing them and that uncomfortable feeling will no longer be an issue.
The trick is the whole prepping and cooking. Most beans need soaking for several hours before we can cook them. Soaking helps to get rid of those indigestible complex sugars (oligosaccharides) from the outer coating of the beans, which causes bloating and gas. At same time it helps to clean them from all the chemical residue,  and shortens the  cooking time. For best results, leave them covered in water overnight to ensure proper hydration.  Make sure you will discard the dirty water after soaking and rinse those babies nice and clean.
But very often it will happen,  you will simply forget, or you will have an emergency dish to prepare, and no 12 hours to spare. No need to panic. There is one trick that can save the day. Of course you can always use canned beans, but let’s try to stay as much unprocessed as we can.
Rinse your beans and place them in a pot, cover with 2 inches of water and bring to boil. Turn the heat down and let them soak for an hour in this hot water. Rinse and clean after an hour, cover with fresh water, and boil until soft. One Italian mama gave me a tip, to make those beans nice and soft, for both soaking and cooking,  add 1 tsp of baking powder to the pot. And you’re done
With this in mind I’m sharing with you my favourite combo of flavours –
Teriyaki Chickpea fry.
It’s super easy to make and you can play with it and add your favourite stuff. I like it simple, meaning not overdo on other favourite stuff, but focus more on the chickpea itself
And it goes like this:
Chickpea fry
2 cups cooked chickpeas ( or 1 can )
1 large carrot, chopped
1 medium onion, chopped
2 cloves of garlic (can be optional if you’re not a fan)
Salt, pepper to taste
Coconut oil for frying
Teriyaki sauce
1 cup water
1/4 cup organic soy sauce or liquid aminos
4 Tbsp coconut sugar
1 Tbsp rice or apple cider vinegar
1 inch piece of fresh ginger, minced
2 cloves garlic, minced
Glazing
2 Tbsp corn, tapioca or potato starch
1/4 cup of water
Let’s start with preparing your teriyaki sauce. Place all ingredients except the glazing into small pot and bring to simmer. In a small dish create glazing liquid.
Stir in the glazing into the hot sauce mixture, and keep stirring it on low heat until you achieve nice consistency of thick sauce. If you don’t want chunky pieces of ginger and garlic, you can blend those first ingredients before heating them up, it’s up to you.
Set the sauce aside to cool down.
Now you can start on that fry thingy.  Heat the oil on the wok or non stick pan, fry garlic, then onion and carrots until tender ( approx 5 min). Now you can add your cooked chockpeas, fry for few minutes and finish with adding that teriyaki sauce. Let it stew for few minutes, until the chickpeas will be completely soked in that delicious sauce. And that’s about it guys. It’s super tasty and comforting dish. You can have it with either rice or bread, it goes well with everything.
Note: you can always go for the store bought teriyaki sauce, but it’s so easy and simple to create your own, and you avoid all of the processed crap on the way.
Enjoy the fun and deliciousness,  and don’t forget to add some love to it.

Gratitude and Crunchy Granola recipe

It’s so awesome to be able to share your passion with the world, even if it’s only small part of the world. You feel flow of gratitude every day, you feel supported and loved. With every compliment you get every day, of course your ego is tickled, but with awareness and openness,  you simply get confirmation that you doing what you should be doing. And it feels good.
I don’t even know why I’m doing what I’m doing to be honest with you, but it feels right.  I’ve never been that passionate about cooking and spending so much time in the kitchen. Passionate about food, yes of course,  but more about the consuming part of it, rather then making it. But here I am, on a tropical island,  running a restaurant. I mean if you would tell me that’s what I’ll be doing 2 years ago, I would defo laugh out loud.  On top of that I’m sharing this experience with my man and friends who are always there if u need help.  Seriously,  I must be the luckiest one
With that in mind, I feel like I need to give back in order to keep the energy exchange flow going, so time for another recipe.  This one is on a special requests from a customer, who is trying to recreate our granola back at home, and wasn’t successful so far. It’s super quick and easy to make,  u just need to stock up with a bunch of products, that you can store and use it for other recipes and have them always handy.
And it goes like this:
Crunchy breakfast granola
1 cup rolled oats
1 cup rye flakes
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1/2 cup chopped almods
1/2 cup chopped cashews
1/4 cup sesame seeds
1/4 cup raisins
1/4 cup goji  berries
1/4 cup dates
1 cup coconut oil
1/2 cup coconut sugar or any liquid sweetener of your choice
2 tsp cinamon
1 Tbsp Vanilla extract
Preheat your oven to 180 Celsius and prepare baking tray with parchment paper.
Toss together all seeds,  nuts and flakes. In a separate bowl whisk together oil and sugar, cinamon and vanilla and add it to the seed and flake mix. Give it a good shake until all dry ingredients are coated in the sweet stuff. Now spread it evenly on the baking tray, and bake for about 30 minutes. Every 10 minutes move the mixture around the tray with spatula, this way you will ensure all babies are nicely toasted
They are ready when turning ice golden brow  colour.  Take it out and cool it down for few minutes, then add dried fruits and mix together. Tadaaaa.  Super crunchy granola for your breakfast,  or as healthy snack. Of course feel free to add whatever nuts, seeds or dried fruits you feel like.  The beauty of it is that you can always create new blend of flavours here.
Enjoy the fun of making it, and don’t forget to add some love to it.
Love

Is It Right For You? The Nitty Gritty of Quitting Coffee

Coffee is a staple in the lives of millions of people. For many, it’s the friend that’s always there to give you a lift when you need it. It’s warmth on a cold day. It’s capable of making every cell in your body buzz with life and allowing you, if only for a little while, to feel like anything is possible. But what if you’re one of the many who are trying to go off coffee? With all its perks, how can you say no?
It may be your 1st time or your 278th time trying to quit coffee. You may even still be one the fence about the whole thing.  Understanding the “nitty gritty” details of potential challenges and allies can help you quit for good, if that’s what you’re aiming for.
You need to know why you continue drinking it (what purpose does it serve) before you can truly decide if you’re ready and able to live without it. Why?
If you just quit coffee cold turkey, you may find that there are gaping holes (needs) that are left unfulfilled.  When you find others things that can play the roles that coffee once did, it can be that much easier to let it go for good.
Why is coffee so appealing? What purpose does it serve in your life?
#1 – It gets you going when you’re dragging, groggy or tired.
#2 – It can carry you through stressful situations.
#3– It suppresses the appetite – Some people use the “coffee for breakfast” diet to try and lose weight. Not only is this not a healthy way to lose weight, but it stresses the body out and can actually cause negative health effects as well. Busy folks use it not as a diet program, but as a substitute (a poor one, might I add) for taking time to eat a decent breakfast.
#4 – It’s a stimulant that many work places provide to keep you productive through the end of the day (the crash when you get home is on your time, not the company’s).
#5 – It provides warmth and comfort – Nothing like a warm beverage on a cold day to make your insides melt.
#6 – It satisfies the body’s desire for bitter tastes, which we’ve largely cut out of the diet.
#7 – It’s something you do with friends – Many people’s lives have become so busy that meeting for coffee has become one of the easiest ways to connect with others. Cafes and coffee shops are convenient meeting spots for friends or professional connections to gather and talk.
#8 – It can connect you with your community – Visiting your favorite local coffee shops, chatting with the baristas, and feeling like you’re not a hermit (especially if you’re a free-lancer or student) can be an important element of your day.
#9 – It has many proven health benefits – New studies have shown that coffee (in moderation) can have a positive effect on Type 2 diabetes, certain forms of cancer, and even Alzheimer’s disease.
As you read this list, you may be thinking to yourself, “These don’t sound so bad.” In some respects, you’re right. These are all needs that we have, and coffee (up until now) has been the quick fix. The question remains: is coffee solving or suppressing the real issue at hand?
People choose to quit coffee for many reasons: saving money, health conditions, frazzled nervous system, adrenal fatigue, headaches, sugar addiction, etc. Many people experience withdrawal symptoms when weaning themselves off of coffee and caffeine. There are things you can do to make this process less traumatic and more rewarding.
These insights can help you fill the perceived holes and unsatisfied needs that are often created when you give coffee the boot. Not only can they make it that much easier for you to embrace a coffee-free life, but you’re likely to become healthier and happier in the process.
(Crowd roars with applause)
Get good sleep
Allowing your body to fully rejuvenate will mean less need for “energy crutches” like caffeine and other stimulants.
De-stress your life
People often use coffee to get them through the day, to blast through stressors (temporary solution) instead of taking the time to dissolve the stress at the core. Move your body, write, work out, dance, meditate, shower, or do whatever works for you to channel that energy.
Eat a good breakfast
Sorry, but coffee doesn’t count as breakfast. It may suppress the appetite for a bit, but often leaves you ravenously hungry come lunch time. Start the day out right by eating a healthy breakfast that works for your body. It can change the way life unfolds.
Stay hydrated
Every cell in your body needs water to function properly. When you are fully hydrated, you can perform at your peak without the need for stimulants, caffeine or sugar.
Plan ahead for the 3:00pm energy dip
We’ve all experienced hitting the “3 o’clock wall,” feeling like a crash test dummy – lifeless, crumpled, and not good for much. You can avoid this by eating a solid yet light lunch. Heavy meals = “food comas”. Make sure you’re consuming meals full of nutrient dense foods and sources of long-lasting energy—protein, complex carbs, beans, legumes, etc.
Bring snacks
Instead of reaching for coffee when you need energy, grab a handful of nuts, piece of fruit and cut-up raw vegetables. They can give you a much-needed energy boost while improving your health (double win!).
Switch to decaf
I know a lot of coffee drinkers have some pretty strong opinions about decaf coffee. If you do go off coffee (for personal or medical reasons), decaf coffee can still provide a similar taste without the massive levels of caffeine. Choosing organic water-processed coffee is ideal, as it minimizes the pesticides and synthetics used in growing and processing the beans.
Get your bitter taste elsewhere
According to Ayurveda, bitter is one of the 6 tastes call Rasas. There are numerous health benefits of bitter tasting things, including cleansing and detoxifying the body, and reducing fat. To help you transition from dark roasted coffee to herbal, non-caffeinated teas, try roasted dandelion root tea (no caffeine!). It tastes similar to coffee and is beneficial for the liver. Other bitter tastes can be found in dark leafy greens, broccoli, celery, beets, and sprouts.
Give your adrenals a break
Caffeine can be very taxing for your adrenals if you are already suffering from adrenal fatigue. If you lead a high-stress lifestyle, chances are you may fall into that category. Allow the adrenal glands to rest and recover by reducing your caffeine in take. After all, they are responsible for your “fight or flight” response, and that’s one reaction you want to be razor sharp!
Be active
There are countless benefits to movement and exercise – we’ve all heard the drill. When it comes down to it, our bodies were meant to move in dynamic ways. Regular movement—yoga, dance parties, walking, swimming, climbing trees, or bouncing on a trampoline with your favorite little person—is one of the best ways to fuel your energy battery. After a good boogey, a long hike, or an intense workout at the gym, every cell in your body feels alive and buzzing. That is as good as any dose of caffeine and all the side effects are positive ones.
Quitting coffee can be quite a journey. You may be able to simply choose to stop drinking it without any problems, or you may go through withdrawal—headaches, energy rollercoasters, and other less pleasant symptoms. The key is to keep coming back to why you’re cutting back or eliminating it in the first place.
You may have many intentions for quitting coffee. You may have a desire to feel more clean and vibrant in your body. You may wish to be less dependent on substances to show up for life. You might simply want to save your money or give your body a break.
Get real with yourself about what role or purpose coffee serves in your life. Find ways that appeal to you of getting those needs met through other methods. Give yourself a taste of what it’s like to live a coffee-free life.

The Gluten Dilemma: Good or Gastric Disaster?

Everyone these days seems to be going gluten-free. Big grocery store chains are even riding the wave and rolling out their own brand of gluten-free goods. Is this just another health trend or is there substance behind this dietary shift?
The answer is both.
In order to explore this dilemma, you’ll need to know what gluten is, where it can be found, and how to tell if it’s working for you or against you. Ready to dive in?
Defining Gluten
Everyone talks about gluten, but what is it? According to the Oxford English Dictionary,

Gluten (noun) – a substance [a mixture of two proteins] present in cereal grains, especially wheat, that is responsible for the elastic texture of dough.
Origin: via French from Latin, literally ‘glue’

Gluten is the glue that binds everything together. It dough its elasticity, helps it rise and keep its shape, and gives it a chewy texture. We’ve all made dough ball with slices of Wonderbread. That’s gluten at work.
Where You Can Find It
There’s an easy way to remember what grains have gluten in them. They are the BROWS grains, (think eye brows).
Barley
Rye
Oats*
Wheat
Spelt
*Oats do not naturally contain gluten in them, but are often processed in facilities that also process gluten grains. This is very important for those who are allergic to gluten or have Celiac disease (an allergy is different than an intolerance).
Any product that is made with these grains will also contain gluten. This includes common dietary staples such as pasta, bread, and cookies. Gluten can also be found hiding in unlikely places such as energy bars, soups, scrambled eggs, and mashed potatoes. If you’re eliminating gluten from your diet, make sure to ask at restaurants if there’s gluten in their dishes, and be familiar with the sneaky sources the wait staff might not think of.
People have been eating wheat for thousands of years, so why is it all of a sudden becoming an issue? The wheat we eat now is a very different type of wheat that our ancestors ate. According to Dr. Frank Lipman, “American strains of wheat have a much higher gluten content (which is needed to make light, fluffy Wonder Bread and giant bagels) than those traditionally found in Europe.”
Could this be the reason gluten intolerance and celiac disease are on the rise, or is there something else going on? New studies have also shown that Celiac disease may have popped up as a side effect of recent genetic adaptations in humans. That brings it to another level all together.
The combination of increased gluten content in modern wheat, genetic adaptations, and an overuse of gluten grains in processed foods means major gluten overload for the body. Why is that important?
How to Tell if Gluten is Working For or Against You
When it comes to “the gluten dilemma,” there is a spectrum of disease, ranging from mild gluten sensitivity (most common) to full-blown celiac disease (less frequent).
Some suggest that Celiac disease occurs in almost 1% of all Americans. When it comes to gluten sensitivity—or where some form of immune reaction occurs to gluten—the numbers may be as high as 1 in 3 Americans. Could this be why so many people who go off gluten no longer feel an overall sense of unwellness?
Unfortunately, if you get a blood test for celiac, gluten sensitivity doesn’t show up on it. It may not show up on a test, but it can still affect you with physical, mental and emotional symptoms.
Although the majority of the damage occurs in the digestive tract, especially the small intestines, the symptoms manifest in many different ways throughout the entire body.
Here are some signs that you may be suffering from gluten sensitivity or Celiac disease:

Digestive issues such as gas, bloating, diarrhea, acid reflux and constipation
Fatigue, brain fog or feeling tired after eating a meal that contains gluten
Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, rheumatoid arthritis, psoriasis, ulcerative colitis, lupus, multiple sclerosis or scleroderma
Migraine headaches
Reproductive health issues such as abnormal menstrual cycles and infertility
Swelling and inflammation
Skin problems such as acne and rosacea
Low blood sugar (hypoglycemia)

Like many health trends, there are those who will simply give it a go just to say they’ve tried it. For many people, including myself, going off gluten may actually be the key to healing unresolved health issues and living a better life.
When I stopped eating gluten, so many of my seemly random and unconnected health issues slowly starting resolving. Within a few months of going off gluten completely, I no longer had cystic acne (a 10 year battle), red cheeks, digestive issues (too many to name), or hypoglycemia. I was stunned, overjoyed, and totally bummed out at the same time.
Why would I be upset about resolving so many health issues?
It meant that I could no longer continue to eat unconsciously. I now understood what was causing my symptoms, and could no longer pretend otherwise. I had to and wanted to take responsibility for my health, yet felt completely overwhelmed. This was before the flood of gluten-free products on the market.
To cut gluten from your life is no small feat. It’s in everything. Some of your all-time favorite foods probably contain it. You will need to approach food in a completely new way.
This is a blessing and a challenge.
A blessing in that you get to re-evaluate what’s gong into your body and become more aware of how your food affects you. A challenge in that going out to restaurants, over to friend’s houses for dinner, or grabbing a meal on the road can become complicated.
Luckily, food producers are quick on the uptake and are coming out with gluten-free products that taste good and have a pleasant texture. If you’ve ever had a loaf (aka brick) of rice bread, you know what I mean. You can now enjoy fluffy buckwheat and chia bread, corn and quinoa pasta, rice crackers and almond meal cookies.
Before you go on a gluten-free shopping spree resembling the “Shop Till You Drop” TV show from the 1990s—cart overflowing with items frantically snatched from every possible shelf—gluten-free doesn’t automatically equal healthy.
Lots of gluten-free processed foods contain high amounts of sugar, preservative, and other unhealthy ingredients. In your excitement to explore the world of “gluten or no gluten,” don’t forget to read the labels and incorporate plenty of whole, non-gluten grains in your diet.
If you decide to explore how gluten makes you feel, know that there are plenty of resources out there to help you along the way. Ultimately, the goal is to find the foods that make you feel healthy, strong, vibrant and alive.
Don’t take my word for it. Use your body as a walking laboratory experiment and see for yourself if gluten is in fact a good or gastric disaster.

Trying To Do Too Much? Adrenal Fatigue May Be Waiting…

Let’s face it—daily living can be stressful. Our days are filled with work, friends, social media, appointments, bills, feeding and bathing, and the basics of keeping house. Sometimes it can feel like we have to do it all. Are you packing your days full in order to try and fit it all in? Do you sometimes feel like a superhero without the extra special outfit? Sorry to burst your bubble, but you are mortal.
It’s okay. You can take off your invisible superhero cape (I won’t think any less of you, promise!). The world won’t collapse if you slow down, give yourself a break, and do what you need to do to avoid the train wreck ahead. If you keep going at this speed, that’s exactly where you’re headed.
That train wreck has a name—adrenal fatigue.
Your adrenal glands may seem insignificant, but these little triangular organs have the power to influence your life in big ways.
The adrenal glands are endocrine glands responsible for secreting important hormones directly into the blood stream. They sit on top of the kidney, and are mainly responsible for regulating your body’s stress response by making hormones such as cortisol and adrenaline.
Studies have shown that these hormones are only meant to be in the body for short periods of time. When there is an excess of these two hormones for an extended period of time, it can be toxic for the body, and lead to adrenal fatigue as well as other diseases.
In short, adrenal fatigue is no one’s best friend.
Without knowing it, I suffered from adrenal fatigue for many years. I was always pushing myself, piling too much on my plate, and had a very strong “superwoman complex”—I can, therefore have to do everything myself. Remind you of anyone you know?
I had no idea why I got tired so quickly, why I couldn’t handle alcohol or sugar, why my blood-sugar levels were always out of whack, and why the dark circles under my eyes never went away. Only once I stepped back to take a look at my approach to life did it start to make sense that I had gone down a path to an undesirable destination—adrenal fatigue.
I want you to be familiar with some of the “red flags” and warnings, know how to identify the most common symptoms, and have a few ideas of where to begin remedying the problem.
Awareness is the first step.
Here are some warning signs that you could be on the path to adrenal fatigue:
You’re always “on.”
You’re “plugged in” to multiple devices at all times. You’re always reachable by text, phone, Facebook, and email. You are there for your kids, your family, your job, your partner, your neighbor, and your 500+ friends on Facebook, even if it means putting your own needs aside. Taking some much needed “You Time”…HA! Fat chance.
Your schedule is always full.
It’s an unusual day when you aren’t running from home to work to appointments to social gathering and back again. Sure, you may be having the time of your life, but there’s no room in your schedule for spontaneity, for down time, or for much-needed self-care—things like joyous movement, time for being creative, or investing in yourself with a course or workshop.
You have a “just push through it” attitude.
There’s a healthy way to push through obstacles and challenges but if that is the constant reality of your life, it may be time to reevaluate. It’s true, sometimes you need to just get through it—like when you’re courageously forging a new career path, pursuing your dreams, starting a new business, or going to graduate school. But if your life just seems to be filled with things that need to be pushed through with sheer willpower, maybe you are actually going against the flow and making everything harder than it needs to be.
You view sleep as a luxury.
Sleep isn’t something you reward yourself with for doing everything on your to-do list. It’s something sacred, something necessary, and something essential for a sustainable and fulfilling life. When you sleep, your systems detoxify, your cells repair themselves, your immune system rejuvenates, and your organs get a chance to come back into balance. This isn’t a luxury, but a bare minimum for maintaining overall health.
You depend on stimulants to get you through the day.
Coffee or black tea in the morning to get you going, energy drink to get you through lunch, soda to ward off the 3:00pm slump, and dessert to help you let go of the day. These stimulants are just a stand-in for the natural energy you don’t have. Imagine what your life could be like if you had an abundance of energy and didn’t need to weaken your adrenals in order to show up for your day.
When the adrenals are tired, over-worked, or exhausted, it may show up in the body in a number of different ways.
Common symptoms of exhausted adrenal glands:

Dark circles under the eyes
Lack of libido
Low stamina for stress
Easily irritated
Lower back pain, especially on the sides of the body
Dry, unhealthy skin
A craving for salt
Low blood sugar
Cravings for sweets and carbs, intolerance to alcohol
Excessive mood responses after eating carbs (e.g. pasta, breads and sugar)
Tired but wired feeling
Poor sleep
Dizziness
Muscle twitches
Heart palpitations
Sensitivity to light, or difficulty seeing at night
Excessive sweating or perspiration from little activity
Chronic infections (bacterial, viral, fungal, yeast)
Low blood pressure
Light-headedness on standing up
Premature aging
Cystic breasts
Tendency to startle easily
Negative response to thyroid hormone

If you think you might be experiencing adrenal fatigue, or possibly on the brink of it, it’s best that you address the problem pronto. Your adrenals need you, and you need them.
5 Things You Can Do To Help
1.  Sleep
Your body repairs itself and gets ready for the busy day ahead while you are in dreamland. Cut that time short and you stop your body from fully recharging. Getting enough sleep means going to bed before 11:00pm (10:00pm is ideal, if you can do it). If you make this a priority and stick with it, your adrenals will get their beauty rest.
2.  Ditch the sugar and processed foods.
Foods loaded with sugar and simple carbohydrates put stress on your adrenals. Your adrenal glands are responsible for regulating your blood sugar, and when you ingest a massive does of sugary junk, you adrenals have to work hard to deal with the influx.
3.  Eat healthy
Include a diversity of fresh vegetables, fruits, nuts, seeds, beans, legumes, and whole grains. Choosing organic and local whenever possible is ideal, as it reduces the toxins in the food you eat and the impact on the environment. There are many ways to eat healthy when you’re busy. It isn’t as hard as you’d think.
4.  Quit coffee
Caffeine of any kind causes your adrenal glands to produce adrenaline, a jolt that kicks your butt into gear in the morning and keeps you going in the afternoon when you’re falling asleep at your desk. If you require your adrenals to give you this “hit” multiple times a day, every day, they’re going to get tired.  If you want to reduce or get off coffee for good, there are superfoods and teas that can help.
5.  Drink water
Make sure you’re drinking plenty of fresh, filtered water every day. The amount will vary depending on your body weight and activity level—the more active you are, the more sweat and toxins you release, and the more water you need. Hydration is key to healthy and happy adrenals.
If you’re not there yet but see some warning signs, trust me, you’ll thank yourself for taking some preventative measures. Don’t hesitate to get in touch with me at alani@radianthealthlink.com if you need some support. That’s what I’m here for. In making necessary shifts in your diet and lifestyle, not only will you be nourishing your adrenals and supporting them in coming back into balance, but you’ll be living a healthier life as well.
Win-win.

“I Can Stop Anytime, I Just Don’t Want To”…Says Your Sugar Addiction

Can we really stop eating sugar, or do we just want to believe that sugar doesn’t have us in its sticky grasp, wrapped around its “Butterfinger?” The mind is a powerful thing, and so is the all-to-common resistance to unpacking the reality behind our sugar cravings.
A moment of honesty…Who doesn’t like to enjoy a dessert with friends, a piece of cake at a birthday party, or an ice cream on a hot day. I sure do. But could these sweet indulgences be distracting you from what lies beneath the sugar coating, and damaging your body in the process?
You bet.
Here’s what you need to know about what sugar does for you and what you can do to reduce your cravings.
Sugar can ruin your health.
Let’s break it down and take an honest look at how your sugar intake affects that beautiful body of yours. Experts have found that…

Sugar can suppress the immune system.
Sugar interferes with the absorption of calcium and magnesium, two essential vitamins.
Sugar contributes to diabetes.
Sugar contributes to obesity.
Sugar can cause hypoglycemia.
Sugar can cause depression.
Sugar can cause a fast increase in adrenaline levels in children (ADHD anyone?)
Sugar can cause arthritis.
Sugar can cause cardiovascular disease.
Sugar can increase cholesterol.
Sugar can lead to uncontrolled growth of Candida in the body (yeast infections)

So if sugar has all these negative effects on the one precious body we’re given, why do we keep going back to it?
Sugar activates the “feel good” response, and makes you craves more.
Stress relief. Comfort. Relaxation. The temporary “ahhhhhh” feeling.
When we eat things that contain a lot of sugar, our body releases a large amount of dopamine—the same “feel good” chemical that’s released with cocaine, heroin and methamphetamines—into the “reward center” of the brain.  Consuming large amounts of sugar actually reduces the number of dopamine receptors. Here’s the problem.
Every time you eat sugar-containing foods, the dopamine effects are lessened, and we have to eat more in order to get the same feeling. Hello addiction!
Sugar is a popular reward.
“If I ____ (insert task or goal), I’ll give myself a treat.”
How often do you reward or treat yourself with a beet salad, your favorite yoga class, or anything that’s actually healthy for you? We tend to reward ourselves with things that we consider to be “bad” or naughty, and tell ourselves “I work hard and deserve it.” But what are you actually rewarding yourself with, honestly?
An increased risk in chronic disease? Wild fluctuations in energy and mood? Hmmm, doesn’t sound like a reward to me.
We already know that sugar acts directly on the reward center of the brain, making it an easy go-to reward. How can we break this pattern?
Find healthy food substitutes or shift your reward systems away from food-related things all together.
It can completely change your relationship to what it means to treat yourselves. Rewarding becomes a true act of self-love, of nourishing your body, and of giving yourself something that will actually enrich your life and fulfill you on a more holistic level.
Sugar cravings can be a message about a deeper soul craving or unfulfilled desire.
Pay attention to your patterns. Do you crave sugar at a certain time of day, when you’re feeling lonely, when you’re stressed or when you’re tired.
I’ve discovered that when I crave sugar, I’m actually craving protein or love/connection. It’s most often the later of the two. Can you relate?
Whenever I have a craving, I ask myself “What is it that I’m actually craving? What desire lies beneath this craving that is not being fulfilled? What can I do to get that deeper need met.”
I always thank my body for communicating with me, and give myself a pat on the back for accurately translating the messages of my cravings.
Your sugar cravings may be related to something else entirely. Everyone is different. I encourage you to explore those connections, to ask yourself questions, and to approach your cravings as you would a secret message written in code—with excitement and curiosity.
Ways to deal with your sugar addiction:
Drink more water.
Cravings for sweet-tasting things are sometimes a sign of dehydration. Next time you find yourself reaching for something sweet, drink a glass of water, wait a few minutes, and see if the desire is still there. Soda and juice don’t count as water, as most of them have tons of added sugar.
Eat sweet vegetables and fruits.
They provide the sweet taste you’re after without all the negative side effects (bonus!). They’re naturally sweet, delicious, and good for you too. Adding them into your diet, especially earlier in the day (get that sweet quota taken care of), can decrease your sugar cravings significantly. Try eating more of these: carrots, onions, corn, winter squash, beets, apples, pears, bananas, berries, and stone fruits.
Get more R & R.
Sugar and simple carbohydrates are the quickest form of energy for the body, especially when your body and mind are tired. When you’re chronically stressed, suffering from lack of sleep, have exhausted adrenal glands and no “Me Time,” the body often craves the fastest form of energy to keep you going: sugar. Getting more rest and relaxation can help break your dependence on sugar by giving your body what it’s actually craving.
Move your body.
You don’t have to go crazy. You can start out with simple things like walking, yoga, or biking to the park, and gradually increase the duration and types of physical activities you do. Being physically active helps your body balance blood sugar levels, increases your mood, boosts your energy, and releases stress. Remember: if you don’t enjoy it, you won’t do it!
Use natural sweeteners.
Processed foods often contain high amounts of artificial sweeteners and added sugar, which both contribute to inflammation in the body. Try using natural or gentler sweeteners like honey, maple syrup, stevia or dried fruit.
Decrease or eliminate caffeine.
Caffeine not only causes dehydration, but it usually results in big ups and downs in energy. This will cause your sugar cravings to be more frequent and powerful as your body seeks balance. If you can’t start the day without a “Cup of Joe” or a latte, there are some highly effective ways to go off coffee. The effects on your life will astound you.
Look at how much animal food/salty food you eat.
From the perspective of the yin/yang principles (energetics of food art link) of eating (such as in Macrobiotics and Traditional Chinese Medicine), having too much of one energy can lead to cravings for the other.
Thus, if you eat too much animal food/salty food (yang and contracting), you will crave sweet foods (yin and expansive) to come back into balance. Everyone’s body is unique in its need for certain foods, so use your intuition and your understanding of your own bio-individuality to find your own balance.
Cook with sweetening spices.
There are quite a few spices that naturally sweeten dishes and bring out the sweet flavor in your cooking. Experiment around with spices such as cinnamon, coriander, nutmeg, cloves and cardamom to see how they affect your cravings.
Find the sweetness in life!
Sugar cravings aren’t always about sugar itself. More often than not, they are about something deeper than food—a “primary food” (relationships, career, movement, spirituality) that is not being met. Cravings normally have a psychological and emotional component to them as well.
By identifying the mental and emotional causes behind your cravings, you can make meaningful changes to your lifestyle and relationships in order to get those deeper needs met. Sometimes it’s as simple as having a conversation with a friend, mentor or coach, establishing a joyous health routine, or paying attention to the sweetness of life around you.
When your life tastes sweet and your deepest desires are fulfilled, you know that no amount of sugar will ever come close to that level of satisfaction.