Avoiding the Easter Sugar Rush
Easter is finally upon us and there is chocolate as far as they eye can see – Easter eggs in all shapes and sizes along with hot cross buns around every turn at the grocery store! While we may all be looking forward to indulging in these sweet treats over this coming Easter break, it is important to be mindful about how much of the sweet stuff you are consuming, not only for the benefit of your health but to reduce the risk of riding that sugar-induced high and subsequent low! At The Holland Clinic we believe that it is possible to still enjoy a sweet treat without the guilt, as well as staying on track with your health goals, so let us give you some tips to help avoid an Easter weekend you’ll regret.
Limiting your sugar intake is important for many reasons, as food and drinks that have high amounts of added sugars contain empty calories with little or no nutrients. In order to achieve optimal health, we should only consume these types of foods occasionally, aiming to get the majority of our calories from other nutrient dense foods. A diet high in sugary foods can lead to an imbalance in blood sugar levels, which may lead you to experience symptoms such as headaches, fatigue, increased thirst and irritability. It can also lead to weight gain, contribute to chronic health conditions such as diabetes, cause inflammation in the body and tooth decay.
“What matters is what you do most of the time, not what you do sometimes” - Dr Libby Weaver.
With the evidence showing that most adults and children consume more sugar than is recommended as part of a healthy balanced diet, what is the solution? At The Holland Clinic we believe it is achieving a balance. Finding that healthy balance between enjoying a treat and not overindulging can go a long way to preventing over consumption at this time of the year. How is this best achieved? By providing the body with a consistent and stabilizing source of energy that balances blood sugar levels. Nutrient dense foods such as vegetables, lean meats, seafood, eggs, legumes, nuts and seeds, fruits and whole grains are a great way to support the body’s blood sugar levels.
To help you stay on track this Easter, we have provided a set tips designed to help you create a game plan for how you will manage your food consumption over the holiday period. Whether it is going to an event or party, try to decide in advance on what treats you will allow yourself and try to stick to it. Give yourself permission to enjoy the holiday and don’t feel guilty for consuming any foods.
Tips to support finding a healthy balance this Easter:
1. Choose good fats & protein – both of which assist in stabilizing blood sugar levels and are a great way to promote satiety. Look to include lean meats, seafood, eggs, avocados, nuts & seeds, legumes, and oils such as olive oil, coconut oil.
2. Stay hydrated – look to drink plenty of water as it can help curb cravings. Often, when you feel hungry, it is really water your body needs. Hunger signals can easily get mixed up, so next time you feel hungry have a glass of water and see if that helps. Also avoid sweet drinks such as soft drinks, juice etc. which contribute to raising blood sugar levels and include empty calories. If you want something other than plain water, why not try coconut water, or try water with fresh lemon, lime or mint, or even herbal teas?
3. Don't buy chocolate in bulk - decide on what you will indulge in and purchase the smallest version of it. Did you know a large Easter bunny can contain up to 1075 calories, whereas a small hollow egg only has around 72 calories, so always go for the smaller option and remember to savour the flavour.
4. Designate chocolate for dessert – designating a time to eat your Easter eggs particularly after a meal will ensure you don’t feel the need to overindulge. Eating your chocolate on an empty stomach will spike blood sugar levels and increase your desire for more.
5. Monitor alcohol intake -alcohol can cloud our judgment, making that second Easter egg sound like a good idea. So stay hydrated in between drinks.
6. Sharing is caring - If you are lucky enough to receive an abundance of chocolate, share them with friends, family or even work colleagues as a way to prevent further temptation.
7. Try dark or raw chocolate - make sure your chocolate is a good quality chocolate, as the darker the chocolate the more antioxidants, so chocolate with 70 per cent cocoa is a good option. Raw chocolate (cacao) is also packed with antioxidants, calcium and potassium.
8. Cravings – denying your food cravings is likely to end with you overindulging. Remember that Easter is a special occasion and it is okay to indulge in some chocolate.
9. Get physical – look to get whoever you are spending the holiday with active over the Easter break. Why not enjoy the outdoors by going for a walk, bike riding, or playing a game of footy?
For more on mindful eating, check out our tips on the festive season blog:
https://www.thehollandclinic.com/blog/mindful-eating-tips-for-the-festive-season
