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Holistic Nutrition l Functional Medicine
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01/02/2022

The weather outside is frightful -- but the food is so delightful!
If that's the tune that runs through your head from November through March, you're not alone.
It’s very common to feel hungrier at this time of year and there are very good reasons as to why.
Biologically, the colder weather leads to a drop in our body temperature, which means our appetites get stimulated as a result. This is because eating helps to generate internal heat, subsequently leading to a rise in body temperature.
During winter, the body works harder and spends more energy just trying to keep you warm, so your desire to eat more comes from your body’s natural increase in energy use.
However, there is no need to use this as an excuse to overeat! There are other effective ways to keep warm, such as wearing extra layers of clothing or EXERCISING, which you will probably agree is preferable to an extra layer of fat from eating too much!

So how do we deal with these cravings?
Eating regular meals and snacks containing protein and fiber are very important. These leave us feeling satisfied and our blood sugar levels stable and therefore we have less desire for unhealthy unrefined carbs and sugary snacks.
As well as healthy snacking, our choice of main meals during the winter is important.
Eating seasonally is both warming and satisfying, leaving you feeling full and without cravings.
Lunch could be a warming bowl of soup with plenty of seasonal vegetables, such as carrots, onions, butternut squash, with some lentils, beans or chicken for protein.
For dinner, a hearty stew with lean meat, vegetables, such as cabbage served with some brown rice would be a great choice. Because all these meals are filling, it should be easier to control your portion sizes too.

Comfort food, can be healthy as well as satisfying and this kind of food can be effective at keeping cravings and overeating at bay.

Hopefully you now understand exactly why you feel during the cold months, how you can deal with any cravings resulting from this, the advantages of eating hot food at this time of year and how to avoid unwanted winter .

26/01/2022

SAVE IT FOR YOUR OUTINGS✔️ Since we are half way to the !

After we jumped into some festive beverages like hot wine and baileys irish cream, let’s now highlight how liquid calories are processed differently in our bodies from food calories.
Quite simply, the act of eating (chewing and stomach expanding) signals to the brain that calories have been ingested.
However, liquid calories do not register on this radar system.
In fact, research shows that when we add liquid calories to meals, we do not compensate by eating less food.
This means that liquid calories will add up a lot faster than if we consumed the same number of calories in food.

Here are some tips to enjoy beverages responsibly:

1.Use a tall skinny glass for cocktails, beer. This visual illusion of having tall glasses makes you feel like you are drinking more than you actually are.

2.Space drinks with a glass of water in between. This helps to slow down alcohol consumption and promotes hydration.

3.Pour beverages into glasses opposed to drinking from tall cans to drink in one serving size at a time.

4.Dilute alcoholic beverages with sparkling.

5.Avoid drinking alcohol on an empty stomach.

6.Do not drink and drive. (Just thought I'd remind you).

CHEERS🥂

18/01/2022

“Awarma” is the word used to indicate bites of lamb preserved in lamb fat throughout the year. The fat used is from the lamb tail.

Awarma is part of "mouneh", which was common and even necessary in the olden days due to seasonal weather; and harsh winters that made it hard for fresh produce to come by.

The older generation somewhat knew that adding awarma to their dishes during winter would keep them fuller and more energized for longer. and this is true, since it provides a good source of protein which is what gives us satiety.

They also knew that awarma would help them stay warm. which is also true since it contains fat. The biological process of metabolism, fueled by eating fat does make feel warmer, and having fat in our body also helps us stay warm. There are other factors that interplay of course, but they have a point!

13/01/2022

WONDERING which one to have for breakfast!? Read more👇🏻

The difference between white pita bread and brown pita bread (not whole wheat/grain) -خبز أسمر- is simply that brown bread is colored with molasses instead of the dye used to color white bread.
SO technically, brown bread is higher in calories compared to white bread and the rest of their composition is identical. SURPRISE🤭

10/01/2022

FIVE surprising health benefits of sweet potatoes👇🏻

•Highly Nutritious
Sweet potatoes are a great source of fiber, vitamins, and minerals, including vitamin A, vitamin C, manganese, vitamin B6, potassium, pantothenic acid, copper, and niacin.

•Promote Gut Health
The fiber and antioxidants in sweet potatoes are advantageous to gut health.

•May Have Cancer-Fighting Properties
Purple and orange sweet potatoes offer various antioxidants, which may help protect against certain types of cancers including those of the bladder, colon, stomach, and breast.

•Support Healthy Vision and May Support Your Immune System
Purple and orange sweet potatoes are incredibly rich in beta-carotene which is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes.
Vitamin A is also critical to a healthy immune system, and low blood levels have been linked to reduced immunity since it is also key for maintaining healthy mucous membranes, especially in the lining of your gut (to note that the gut is where your body is exposed to many potential disease-causing pathogens). Therefore, a healthy gut is an important part of a healthy immune system.

•May Enhance Brain Function
Purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage, and can therefore potentially improve your learning and memory.

06/01/2022

HOMEMADE BAILEY!
Yeah you heard it right. Just save the post, follow the steps and thank me later!

👇🏻Ingredients:
•1 cup almond milk, divided (or cow milk)
•2 tbsp cornstarch (or light cream)
•1 can sweetened condensed milk
•3/4 cup whiskey
•1 tsp vanilla extract
•1–2 tbsp unsweetened cocoa powder
•1 tsp instant espresso or coffee powder

👇🏻Steps to follow:
•Combine 3 tablespoons of the milk with the cornstarch until smooth.
•Add enough milk to make up a cup. Pour into a small saucepan and heat over medium stirring constantly until very thick and bubbling.
•Remove from heat. (If at any point this mixture clumps up, whisk it to recombine). Scrape the thickened milk into a blender.
•Add the sweetened condensed milk, whiskey, vanilla, 1 tablespoon of cocoa powder and the coffee powder.
•Blend until mixed. Taste. Add more cocoa powder if desired.
•Pour into a container with a tight-fitting lid. Put on the lid and refrigerate until serving.

31/12/2021

It’s a new year! A new opportunity to put yourself first.
Start over. Leave the past in the past. Enjoy your night to recharge, drink (if you do) and have fun.
And most importantly, stay safe😷
Happy New Year and 2022 kisses to all.💫
Alexa.

30/12/2021

HEALTHY, SUGAR-FREE HOT WINE RECIPE👇🏻

Ingredients (for 4 glasses):
•1 bottle of unexpensive sweet/fruity red wine such as a cabernet sauvignon, shiraz, syrah, or pinot noir (local ones exist!) or dry white wine.
•a drop of brandy/ Coitreau/ Tawny port/ rum (optional)
•citruses: 1 orange sliced, 1/2 lemon
•cinnamon (2 sticks or 1/2 teaspoon)
•cloves (6 whole, or 1/8 teaspoon ground)
•some nutmeg shreds
•2 whole star anis
•3 whole cardamon pods
•fresh ginger
•3 bay leaves / fresh rosemary, vanilla bean if available (optional)
•Sweetener (optional): honey, stevia, erythritol, maple syrup (2 to 4 tablespoons) -start with 2 spoons and adjust at the end according to taste.-
•1/2 to 1 cup water to make more quantity without adding alcohol (cheaper, less carbs and calories, and still tasty)

Instructions:
•Add all ingredients to a pot over low heat and simmer for 20-30 minutes until it barely reaches a simmer.
•Do not allow to boil because it will cook out the alcohol.
•Reduce heat to low, cover, and let the wine simmer for at least 15 minutes.
•Strain to remove and discard the orange slices, cloves, cinnamon sticks, and star anise.
•Taste and adjust sweeteness as desired (do not exceed 4 tablespoons).
•Serve in mugs
You can garnish with citrus slices (orange and or lemon), cinnamon sticks or extra star anise for a festive look and feel.
& CHEERS🍷

26/12/2021

Just for you to make it ‘à la perfection’ !

20/12/2021

Nothing beats a cheese and meat platter during these rainy days!

⬇️Tips and tricks by yours truly:
• Make sure everything is bite-sized
For example, slice the cheese thinly or cut it into small cubes.
• Have an equal amount of cheese versus meat
• Brush the slices of whole-wheat baguette with olive oil and blister them on a grill or in the oven.
• Be mindful of portions aka serve the platter with small plates.
• Fill your plate and if you feel like you want a refill, pause and take a break.
• Always include fruits or veggies in your bites.

FOR MORE MAKE SURE YOU SWIPE ⬅️

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