Another year older! I’m writing this the morning after my birthday with a Champagne and sugar hangover. In all the day-to-day madness, I made my own cake this year and the kids iced it with abandon … there was a lot of frosting and a lot of sprinkles! I usually manage to keep a lid on my sweet tooth but this was a big exception. All washed down with some bubbles from the LH. So much fun but my body is definitely feeling the diversion from the normal routine. Was it worth it? Yes! But just for a day. Sugar is the ultimate for a feel-good buzz, but it’s not so pretty when it wears off (which of course is one of the reasons why it’s so addictive). We’ve all heard of the “hair of the dog” approach to a boozy hangover — just keep drinking and you’ll feel better soon — but I wonder how much of us do this with sugar too, picking ourselves up from the lows with yet another candy or sweet drink.

I would guess that most of us are addicted to sugar and there are lots of problems with this. Long-term exposure can exhaust the pancreas and contribute to type 2 diabetes. In the short-term, we battle the weight gain, fatigue, headaches, hormone imbalance and irritability that’s brought on by fluctuating blood sugar levels through the day. One of the worst side effects? Refined sugar overstimulates our palate, meaning that healthy food just doesn’t taste good. When we combine that with the perception that healthy eating is expensive, it’s hard to find the motivation to eat “right”.

In my nutrition classes, I try and move people away from thinking of food choices in terms of “right” or “wrong”. Attaching options to ultimate goals and actual day-to-day symptoms is much more useful. For example, is this food going to make me feel great and ready to work out or make me feel crappy and irritable with my kids? Once we have people thinking that way, it’s easier to explore healthy options in a more meaningful way. It only takes a few days to start waking up your taste buds and, with a bit of guidance, healthy eating just doesn’t have to be all that expensive.

One of my biggest tips for keeping things affordable is to work with ingredients you already have. How many of us come home with yet another sauce or marinade (or take out) when our kitchens are already bursting with herbs, spices and other things we’ve only used once. These two recipes below create simple marinades for chicken that you might easily have at home (or growing in your garden). This means you don’t need to buy a new sauce and you skip all the added sugars in the processed options too.

Grilled Tuscan chicken with rosemary and lemon

Ingredients (serves 4):

• 2 tbs chopped fresh rosemary or 1 tbs dried

• ¼ cup olive oil

• 2 garlic cloves

• Coarse salt and black pepper

• 4 skinless, boneless breasts, cut into 2 pieces (or 8 thighs)

• ¼ cup fresh lemon juice

Directions:

1. In a small pan, bring 1/3 cup water and the rosemary to the boil. Remove from the heat, cover and let steep for five minutes.

2. Transfer the rosemary water to a blender, add the oil and garlic, salt and pepper (to taste) and purée til smooth. Let cool.

3. Place the chicken in a large Ziplock or dish and evenly coat with the rosemary marinade. Marinade for at least 15 minutes at room temperature or several hours (even overnight) in the fridge. Turn the chicken occasionally.

4. Remove the chicken from the marinade (discard) and grill, basting frequently with the fresh lemon juice. Turn the pieces frequently as usual and cook through until done (approximately 20 mins.)

Grilled chicken paprika

Ingredients (serves 4):

• 2 tbs olive oil

• 2 tbs apple juice

• 1 large lemon, juice of and grated zest (so preferably organic)

• 2 cloves garlic, peeled and smashed

• 1 tsp paprika powder

• Freshly ground black pepper, to taste

• 4 skinless, boneless breasts, cut into 2 pieces (or 8 thighs)

Directions:

1. Combine the oil, apple juice, lemon juice and zest, garlic, paprika and pepper in a bowl or large Ziplock bag.

2. Add the chicken to the marinade and coat well. Marinade in the fridge for at least half an hour (preferably several hours), turning the bag/stirring the chicken a few times to ensure an even coat.

3. Grill — indoors or out — turning several times and basting with the marinade until cooked through.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511.