Shift Away From Sugar

When it comes to nutrition, there are several routines out there that work. Wellbeing is a personal journey, and everyone has a unique route. Sugar is one of the few ingredients in any routine that plays such a significant role in helping or hindering the body. Our cells thrive off natural sugars found in vegetables, but the added sugar can create a number of issues in the body and the brain. It can be helpful to start with a simple chart of the good vs. bad. 

Beneficial Sugar 

• Vegetables 

• Sweet Potatoes 

• Squash 

• Fruits (in moderation) 

• Dark chocolate 

Detrimental Sugar 

Most packaged goods, simple carbohydrates, sodas, fruit juices and baked goods contain over 30 grams of sugar per serving. In addition to limiting these items, look out for the hidden sugars on the ingredient list. All of the below is processed as bad sugar in the body- raising insulin levels causing rapid weight gain, brain fog and chronic inflammation. 

• Brown sugar

• Corn sweetener

• Corn syrup

• Rice syrup

• Dextrose

• Maltose

• Barley malt

• Fructose sweetener

• Fruit juice concentrates

• Glucose 

• High-fructose corn syrup

• Honey

• Lactose

• Maltose

• Malt syrup

• Maple syrup

• Molasses

• Sucrose

A simple practice to start to lower sugar in the diet- count how many processed foods you eat in an average day. This is considered anything in a package outside of it’s whole food form. For example, nuts come in a package but are still in the whole food form. Think of packaged foods as manufactured foods that don’t come from the earth naturally. 

Create a daily goal. Perhaps start with 10 packaged foods a day and work to limit to 5. Or maybe even less if you can. This can be an easy way to become aware of how much sugar we are eating without having to count every gram.

Nora's Naturals Hydration Elixirs and Sustainable Snacks

I am so excited to launch my new products and share them with you all! Nora’s Naturals sustainable snacks and hydration elixirs are made for high performers who seek enhancements in wellbeing and performance, without sacrificing time or indulgence. The offerings can easily be enjoyed on the go, helping the body adapt to stress in the midst of a modern lifestyle.

Nora’s Naturals snacks are made with all natural ingredients to support energy levels and strengthen immunity, while indulging in superior taste. Nora partnered with Certified Master Chefs to create each nutrient-dense recipe.

• The Energy Enhancer: Matcha Granola Bar

• The Immune Strengthener: Turmeric Energy Bites

• The Fat Burner: Macadamia Nut Cookies

• The Beauty Booster: Dark Chocolate Chip Cookies

Nora’s Naturals elixirs are made of hydrating botanicals created to increase metabolism to naturally burn, calm the nervous system to adapt to stress, and speed cellular turnover to influence the aging process. The portable powders can be enjoyed on the go, as well as integrated into a cafe/restaurant experience.

The Fat Burner

Pineapple extract contains digestive enzymes to support gut health and aid in fat burning. Guarana, a plant native to the Amazon rainforest, contains natural caffeine that can raise metabolic rate and deliver sustained energy.

The Stress Reliever

Hibiscus flower contains flavonoids that support mood and deliver calming effects to the nervous system. Ashwagandha, an evergreen shrub, helps balance the body's production of the stress hormone cortisol.

The Beauty Booster

Biotin, a powerful B vitamin, promotes hair growth and skin elasticity. Raspberry ketones and blueberry extract support cellular repair for glowing complexion, paired with pomegranate powder rich in vitamin C.

The Negative Effects of Sugar

Sugar is naturally occurring in foods that are in their whole form such as vegetables, fruits and starchy carbohydrates like sweet potatoes. Since these foods also contain fiber and antioxidants, the sugar is processed slower in the body and does not become a harmful ingredient. 

Unlike these natural food sources, there are several options of food and beverage where sugar is added. This added sugar acts as a roller coaster in the body- significantly lifting the energy up and then dropping it right back down. The up and down energy is a symptom of blood sugar spikes. This not only feels terrible by the end of the day, but hinders focus and suppresses the immune system. 

According to several studies conducted by Harvard Medical School, consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Harvard Medical professional Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.

Excess consumption of sugar can also lead to weight gain. This is due to an imbalance of hormones insulin, leptin and ghrelin. Insulin is a hormone that is secreted into the bloodstream to help shuttle out excess glucose. When we consume high amounts of processed foods, simple carbohydrates or baked goods; we can become insulin resistant. This process increases fat storage and interferes with energy regulation. It also creates an imbalance between leptin and ghrelin. Leptin is the hormone that signals satiety, while ghrelin is the hormone that signals hunger. Insulin resistance can raise production of ghrelin (hunger) and lower the ability to feel satisfied by food.

Smart Swaps:

• Dried Fruit or Fresh Fruit 

• Candy for Dark Chocolate 

• Fruit Juice for Club Soda with Lime/Lemon, stevia 

• Packaged Nutrition Bars for Nuts/Seeds 

• Pasta for Roasted Cauliflower 

• Sliced Packaged Bread for Sourdough 

• Pretzels for Macadamia Nuts 

• Packaged Salad Dressing for Olive Oil, Seasalt and Lemon 

• Flavored Yogurt for Plain Yogurt with Added Berries and Stevia

Happy & Healthy: A Dynamic Duo

Elevate Fat Burning 

Transitioning into the hustle and bustle of Spring, it can be easy to get out of our nutritional and physical routines. While the sun begins to peak out more and more, we are going to have more fun social events just to get together and have a little more fun! Happy hours, birthdays, dinner parties… There are plenty of delicious options at events, but not all are conducive to our wellbeing goals. I have found a few tricks that work really well for social events that allow for indulgence without hindering goals. Just remember, you can do both and implement strategies that contribute to your happiness as well as your health!

• Pack Snacks: By having healthy options on hand, you will satisfy cravings without having to resort to the packaged foods available on the plane or at a lengthy conference. A few of my go-to’s include: dark chocolate, macadamia nuts, pumpkin seeds, roasted chickpeas, and vanilla collagen protein to add to hot water. 

• Smart Pairs for Cocktail Hour: Mixed cocktails and wine can raise blood sugar, causing the body to hold onto fat. One way to keep metabolism high and avoid this sugar spike during cocktails is by consuming healthy fats. Enjoy olives, nuts, hard cheeses and hummus when happy hour hits. 

While there are a number of elements that can interrupt concentration or have a negative effect on mood, there’s one factor that can be detrimental… lack of sleep. We have all been there. The poor night’s sleep that leads to a rough day. I find that my sleep is the most impacted when on the road. The evening events typically run late, and I have a hard time resting when it concludes. 

The lack of deep sleep can lead to an imbalance of hunger hormones, and stimulate poor cravings and low satisfaction. Additionally, deep sleep creates the ultimate repair. The brain expands and cerebral spinal fluid flushes through the brain, clearing toxins and imprinting new information from the day. 

Below are a few ways to stimulate deep sleep while on the road:

• Take a hot shower: The core temperature needs to drop by two degrees in order to get into a deep stage of sleep. By taking a hot shower, the blood moves to the surface of the skin and away from the court. This has an immediate relaxing effect on the nervous system. 

• Lie with legs up the wall: This is my number one technique when traveling. Whether before bed, in between events or just off the plane; lying with the legs up the wall resets the circulation to the heart, improves the relaxation response and can negate the effects of sitting. It has the benefits of an inversion posture from a yoga practice without having to do a handstand. 

• Workout in the morning: Movement early in the day has a direct effect on the circadian rhythm. The body releases endorphins in the morning after a workout to elevate mood and increase energy. The workout sets the body up to release melatonin in the evening, naturally made by the body, to increase deep stages of sleep. 

Nora’s Naturals

After traveling or attending an event, it can be very beneficial to reset the system with home cooked food. The processed oils that are prevalent in take-out/restaurant foods as well as packaged snacks increase inflammation in the system. Try a few of these recipes that are high in quality fats and polyphenols, powerful compounds to lower inflammation. 

We are thrilled to launch the offerings below at the St. Regis Punta Mita!

The Beauty Booster: Turmeric Coconut Bites

Benefit: Increases elasticity in skin by blocking the damaging enzyme elastase, and prevents UV damage by fighting free radicals. 

I N G R E D I E N T S : 

• 1 tsp ground turmeric 

• 1/2 tsp ground cinnamon 

• 1 Tbsp unsweetened cocoa 

• 1/2 cup walnuts 

• 1 cup 8 pitted medjool dates, roughly chopped 

• 1/2 cup unsweetened shredded coconut

I N S T R U C T I O N S :

Blend, form into balls, chill & serve!

The Energy Enhancer: Matcha Granola Bars 

Star Ingredient: Matcha green tea 

Benefit: High in polyphenols, which act as the cleanup crew for the body-balances blood sugar, fights free radicals, slows down aging process and cleanses the liver. 

I N G R E D I E N T S : 

• 2 cups rolled oats

• 1 1/2 cups unsweetened puffed rice cereal (rice, millet, quinoa etc.) 

• 1/2 cup dried fruit (raisins, dates, figs, prunes), roughly chopped 

• 1 to 1 1/2 Tbsp matcha green tea powder

• 1/4 tsp flaky sea salt 

• 1 cup pumpkin seeds 

• 1/3 cup honey

• 3 Tbsp maple syrup 

• 1/2 cup tahini 

• 2 Tbsp coconut oil 

I N S T R U C T I O N S : 

Bake at 350 for 15 minutes