3 foods to incorporate this Easter so you can remove guilt, enhance enjoyment and benefit your health.

A quick 3 minute read.

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It’s Easter weekend; another one of our holidays that often revolves around food and indulgence.

After a conversation with a student athlete client yesterday, who expressed feeling stressed about the approaching holiday and all of the sugary treats they would be exposed to (and probably consume ??) I thought it a fitting conversation for this week’s edition.?

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The reality is that the mainstream food industry ‘treats’ that we are bombarded with around holidays like Easter don’t support our health. They have particular negative consequences in terms of:

1. Blood Sugar: Consuming high amounts of sugar can lead to rapid spikes in blood sugar levels, followed by crashes, leaving us feeling fatigued and lethargic. Long term, these peaks and valleys have lead to insulin resistance and type 2 diabetes.
2. Inflammation: Excessive sugar intake has been linked to increased inflammation in the body, which can impair recovery from workouts and increase the risk of injuries. Take a look at most every chronic health condition from heart disease to inflammatory bowel disease to mental illness and the underlying root cause is inflammation.
3. Weight Gain: Regular consumption of sugary treats can contribute to weight gain and negatively impact body composition, potentially affecting daily living and increasing the likelihood of having to manage other chronic health conditions.

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The other side of this reality however, is that there are many delicious foods and treats that we can enjoy guilt-free that actually have health promoting effects.

And if we can enjoy these beneficial foods with community and family during a time of celebration, the physical AND emotional benefits of that experience are massive.?

THIS is where our conversation around food, nutrition and lifestyle should be going.?

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So in the spirit of deliciousness and enjoying food with community...

And in the spirit of learning more about foods that actually nourish us...

Here are 3 easy, health promoting tweaks you can make to your Easter eating routine.

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1) Choose dark chocolate over milk chocolate

Opting for dark chocolate with a high cocoa content (70% or higher) can satisfy sweet cravings while providing health benefits. Dark chocolate is rich in antioxidants, which can help reduce inflammation and improve heart health. Additionally, it contains magnesium, which is essential for muscle function and recovery and is a common deficiency among the general population.?

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2) Enjoy fruit and nuts...with chocolate

Dip strawberries, banana slices, apple wedges, walnuts, brazil nuts and almonds into melted dark chocolate. Place them on a parchment-lined baking sheet and allow the chocolate to set in the refrigerator. This indulgent treat satisfies sweet cravings while providing the nutritional benefits of dark chocolate and the vitamins fiber found in fresh fruit plus the healthy fats found in raw nuts.

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3) Use alternative flours and sweeteners

Most generic wheat flour in North America is highly processed and therefor has a lower nutrient content. It also contains glyphosate residues from herbicides sprayed on crops.

Ask most any student athlete who typically consumes the standard american diet to reflect about their food intake and a large portion of it will include wheat....everyday.

This means that they are being exposed daily to the same nutrients (or lack thereof) and toxins that wreak havoc on their gut health. Combine this with the typical treats we are surrounded with at Easter (which are also full of processed sugars) and the outcome of consuming these foods isn’t great.?

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So many of our favorite recipes can be easily altered to use alternative flours that haven’t been as heavily processed and contaminated, that contain more fibre, more protein, more healthy fat and have a different nutrient profile. This means we get a greater variety of vitamins and minerals in our diet with greater variety of foods.?

Some of these include:

• Almond (and other nuts) flour
• Coconut flour
• Buckwheat flour
• Quinoa flour
• Green banana flour
• Chickpea flour
• Millet flour

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In addition to alternative grains we can also use whole foods like beans, and nut butters and avocado as bases for many delicious baked treats.?

And using bananas, apple sauce, raw honey, maple syrup or stevia as sweeteners means you can enjoy sweet foods without such drastic impacts to blood sugar and inflammation from sugar.?

When we can embrace the possibility that we could actually enjoy holidays like Easter with healthier options on the table, we benefit from:

1. Sustained Energy: Unlike sugary candies that lead to energy crashes, these sweet, nutritious alternatives provide a steady source of energy to sustain daily activities.
2. Nutrient-Rich Foods: Each of these options contains a variety of vitamins, minerals, and antioxidants that support overall health and well-being.
3. Satisfying and Delicious: These treats are not only nutritious but also delicious, satisfying cravings for sweets without the guilt and negative consequences of excessive sugar consumption.

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One of the greatest myths we find student athletes believe is that 'nutrition' means they have to give up the foods they enjoy.

Easter provides an opportunity for us to show student athletes (and remind ourselves) that we can opt for healthier alternatives, AND enjoy holidays without sacrificing our health and performance. Expanding our knowledge about nutrition, incorporating new whole foods and staying mindful o four choices when it comes to the kind of treats we are consuming can help us maintain energy levels, support our daily recovery, and stay on track with our health and athletic goals.

Learn how we are helping student athletes use nutrition to feel great.

This Easter, enjoy your indulgences and time with your family and community, understanding the real benefit they can provide.

When you are ready, there are a few ways that I help people like you everyday.

• Know a student athlete who would benefit from learning how they can use food to feel better and perform their best? Our Eat Like a Champion Program takes student athletes through 8 weeks of simple daily tasks to enhance both their understanding and ability to use nutrition to perform their best.
• Depending on the size of your organization, you may qualify for a complimentary nutrition seminar. Email Diane to find out if you could get your athletes started with nutrition for FREE. [email protected]
• The Coaches' Easy Nutrition Playbook is an ever growing collection of my best information, activities and resources that I have used successfully with thousands of student athletes and that coaches can use to support their own athletes' learning and practice of nutrition.
• Find out how we are helping youth and post secondary athletes sustain fewer injuries.

Until next week,

~Diane