Issue #30: sugar + spice
sugar, hormones, + inflammation, creative mornings, ideal weekends, + corduroy love
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Are you watching them catch fire?
Maple & Aspen turning yellow, orange, red, purple—
their final performance of the season. Wind sheds
her summer heat. Our sun-dried skin longs
for whipped shea butter & thick socks, our bones sigh
with gratitude beneath layers of fleece. Hips hunger
for hearty stews & risotto—beef & butternut.
We spice our tongues with pumpkin pie, cinnamon tea,
caramel apple. As days darken, we light ourselves
from within, curl up with books & furry friends,
settling into a season we cannot help but slow & savor.~ Autumn Poem by Danielle Coffyn
pumpkin pie, caramel apples, halloween candy…
OH MY.
As the holiday season approaches, indulgent sweets and treats abound! While it's wonderful to enjoy the season's flavors, it's also crucial to consider the impact of sugar on our health. For women, in particular, high sugar consumption has been linked to various health concerns, from hormonal imbalances and inflammation to mood swings and disruptions in metabolic health. A little sugar here and there is okay, but let’s look at how it might affect us and we might approach the season mindfully to enjoy without excess.
Signs of Blood Sugar Imbalance
Needing to snack often
Feeling hungry after eating
Weight gain around the middle
Sugar cravings
Skin tags
Poor sleep
Fatigue
The Impact of Sugar on Women’s Health
Understanding the effects of sugar on the body is the first step toward making informed choices. Here are some of the key ways sugar can affect women's health:
Hormonal Balance: High sugar intake can lead to insulin resistance, impacting our body's production and regulation of sex hormones like estrogen and progesterone. For women, especially those with PCOS (polycystic ovarian syndrome) or those going through hormonal changes like perimenopause, this can lead to exacerbated symptoms, mood fluctuations, and energy crashes.
Skin Health: Sugar has a high glycemic index, causing spikes in blood sugar levels and potentially triggering skin issues, such as acne and premature aging, due to increased inflammation.
Mental Health and Energy: Sugar provides a quick energy boost, but this is often followed by a crash. These fluctuations can influence our moods, leading to irritability, anxiety, and low energy—especially as holiday stress increases.
Long-Term Health Risks: A diet high in sugar is associated with an increased risk of type 2 diabetes, cardiovascular issues, and weight gain, all of which are important considerations for women’s overall health.
Tips for Reducing Sugar Intake This Holiday Season
Reducing sugar intake doesn’t mean missing out on holiday joy! Here are some practical strategies to help curb sugar cravings and make healthy choices while still enjoying the festivities.
1. Get Creative with Low-Sugar Recipes
Substitute traditional sugary treats with low-sugar or no-sugar options. Look for recipes that use natural sweeteners like dates, maple syrup, honey, stevia, monk fruit, or erythritol.
Focus on holiday dishes that are naturally sweet, such as roasted root vegetables or baked fruit with cinnamon and nutmeg, to bring festive flavors without added sugars.
2. Be Selective with Your Treats
Not all holiday treats are created equal. Prioritize the sweets that feel most special or meaningful, rather than mindlessly sampling everything on offer.
Opt for smaller portions of your favorite desserts, savoring each bite mindfully rather than going for larger servings.
3. Balance Blood Sugar with Fiber and Protein
When you do indulge, pair sweets with a source of protein or fiber. This combination slows sugar absorption, reducing the chance of an energy crash.
Enjoy nuts, seeds, or a small portion of cheese alongside treats to keep your blood sugar more stable.
4. Stay Hydrated and Manage Hunger
Thirst and dehydration can often feel like hunger or sugar cravings. Keep a water bottle on hand throughout the day.
Eat balanced meals with enough protein and healthy fats to prevent sugar cravings later. Skipping meals often leads to sugar cravings as our body searches for a quick energy source.
5. Manage Stress for Reduced Cravings
Holidays can be stressful, and stress can drive sugar cravings as a source of comfort. Practice small self-care rituals like meditation, deep breathing, or gentle stretching to reduce stress and the urge to reach for sweets.
Taking time to connect with loved ones, enjoy festive activities, and unwind is an essential part of reducing holiday stress—and it helps curb the urge for extra sugar.
6. Rethink Traditional Beverages
Holiday drinks like eggnog, hot chocolate, and spiced cider are often loaded with sugar. Try making your own at home with less sugar, or swap in festive herbal teas with cinnamon and clove for warmth without added sugar.
Watch out for cocktails as well; stick to simpler drinks or alternate with sparkling water between servings to reduce sugar and alcohol intake.
7. Mindful Indulgence with Less Sugar
The idea isn’t to eliminate all treats, but rather to indulge mindfully. Pay attention to your body’s hunger and fullness cues and savor each bite to avoid overeating.
Consider setting a limit, like one treat per day, so you can enjoy holiday treats without overdoing it.
Navigating Social Settings with Less Sugar
Sometimes, holiday gatherings make it challenging to avoid sugar. Here are some social tips to help you stay on track:
Bring a Low-Sugar Dish: If you're going to a party, offer to bring a dessert or side dish you know is low in sugar. Not only will this ensure you have a healthier option, but you might inspire others to try something new!
Set Intentions: Before attending a gathering, set a simple intention, such as “I’ll stick to two small desserts” or “I’ll savor each bite and stop when I’m satisfied.” Having a goal helps you stay mindful.
Say “No, Thank You”: It’s okay to politely decline if you’re offered a sugary treat you don’t want.
Enjoy a Healthier, Happier Holiday Season
A holiday season with less sugar is not only possible but can leave you feeling better, more energized, and more connected to the joy and celebration around you. Remember, the key isn’t about strict restriction but about mindful choices that align with how you want to feel in the new year.
TASTE: Autumn Spices you Need in your Pantry. Sweet or savory- here is a list of autumn spices to stock in your pantry this fall. Check out the full post from Meggen of Pine & Palm Kitchen for some fall recipes, where she buys spices, and extracts, syrups and vinegars to consider adding to the list.
Cinnamon- sweet, warm, floral
Whole or ground cloves- heat, warm, earthy
Cardamom- Floral, sweet
Ginger ground- earthy, heat, warm
Whole nutmeg- warm, floral, sweet
Allspice- earthy, warm
Cumin- earthy, warm
Smoked paprika- earthy, warm, floral
Rose Harissa- earthy, floral, warm
Fennel seeds- citrus, bright, warm, herbal
Mustard Powder- earthy, umami
Sage- pine, herbal
Smoked flaked salt- warm, earthy
Thyme-herbal, piney
Turmeric- nutty, earthy and warm
Chili powder- heat, warm, earthy
Peppercorns- rose, warm, earthy, citrus
SEE: Corduroy Is Having a Moment. When crafting your cold-weather capsule wardrobe, there are a few key essentials to return to season after season–think hefty outerwear options, notable knitwear, sleek black boots; the list goes on. However, there’s one cold weather classic that, according to the street style scene, reigns supreme for 2024: corduroy clothing. Corduroy is stepping in as the stylish alternative to jeans this fall, offering both comfort and texture perfect for the cooler months. With its distinctive ribbed fabric and soft feel, corduroy brings a retro yet modern vibe to any outfit, making it a favorite choice for those seeking a break from denim. Available in earthy tones, rich jewel hues, and even vibrant brights, corduroy pants and skirts give a cozy edge to casual looks while adding a touch of sophistication to dressed-up ensembles.
SMELL: Homemade Sugar Scrubs. This time of year is perfect for sugar scrubs, with cooler temperatures and drier air leading to parched, flaky skin that benefits from gentle exfoliation. These DIY sugar scrubs from Shutterbean (which is a super lovely blog to explore) remove dead skin cells while locking in moisture. Made with nourishing oils and seasonal scents, these scrubs are easy to create at home and make wonderful holiday gifts.
HEAR: Suffragette Records. We have been enjoying the social posts from Suffragette Records in Australia—a record store celebrating music by women. Their recommendations are fun and we are loving the IF YOU LIKE this YOU MIGHT LIKE (if you like Mazzy Star, you might like Gena Rose Bruce) and their suggestions for different genres (jazz artists Samara Joy and Laufey).
TOUCH: 200 Sensual Ideas to Spice Up Your Relationship. Looking for some fresh ideas to spice up your relationship? Whether you're in a new romance, have been together for years, or are doing long-distance, this list of 200 sensual and fun ideas are a great jumping off point to help you reconnect, explore, and deepen your bond. From simple gestures to adventurous activities, there's something here for every couple. So, ready to turn up the heat and add some spark to your love life?
What is appealing to your senses right now? What are you reading? watching? cooking? wearing? loving? obsessed with? We would love to share some of your picks in future newsletters!
a night for CREATIVE MORNINGS
Creative Mornings MKE has truly been a highlight this year! This FREE monthly speaker series is the perfect blend of inspiration and community that kicks off Fridays in an incredible way. Every month, they bring together the creative community to explore a new topic, which always sparks fresh ideas and conversations. From artists to entrepreneurs, the speakers offer a range of perspectives that resonate and inspire, all hosted at beautiful venues around Milwaukee that add to the experience.
On a national level, Creative Mornings is a worldwide phenomenon, with chapters in cities across the globe uniting creative-minded people for a shared moment of inspiration and networking. Each chapter offers free monthly events around the same chosen theme, giving creatives the chance to connect with each other, share ideas, and find inspiration in their local communities. The MKE chapter’s revival this past January has truly re-energized the creative scene in Milwaukee, offering a space where creativity and community thrive together. Great news if you missed the talks, you can still listen! Take a look at their lineup from the past year here including Nydia Maurás-Jones of Odvant Creative discussing REFLECTION who mid-talk took a break to talk about perimenopause and menopause!! We LOVE it and recommend watching!
Creative Mornings MKE is wrapping up for the year and hosting this special fundraising event this Wednesday, November 6th at Dandy! Can’t make the event? Sign up for their newsletter to get updates on their 2025 speaker schedule!
the challenge: what does an IDEAL weekend look like?
This week, my husband and I sat down to talk about what our ideal weekend would look like, and we quickly realized just how different our visions are! He prefers weekends that focus on quiet family time, getting out in the woods, with a good amount of football mixed in, and Sunday funday. I look forward to socializing a bit more, cooking, finding moments for relaxation, and getting the house in order before the work week . Meanwhile, our daughter, Everly, has her own ideas—she’d happily fill her weekend with playdates, babysitters, and some time in front of the TV. Recognizing these different ideas of the "perfect" weekend, we decided to try and plan in a way that lets us each have a little of what we love while keeping room for family time and some spontaneity.
Read on for more on creating the ideal weekend and how we are looking to find balance and intention.
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