How Do I Keep My Blood Sugar Stable?

How Do I Keep My Blood Sugar Stable?

by | Sep 26, 2017 | Diets, Self-care, Weight Gain, Weight Loss, Women over 40

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy.

 

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. It should be low enough that your body isn’t scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as “hypoglycemia.”

When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So, let’s look at how you can optimise your food and lifestyle to keep your blood sugar stable.

 

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fibre is helpful too. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fibre). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.

 

FUN FACT:

Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

 

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don’t ignore insulin’s call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood.

Would you believe that stress affects your blood sugar levels? Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you’re under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement

Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority – it will do your blood sugar (and the rest of your physical and mental health) good.

 

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimising excessive carbs, and eating more fibre, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

 

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

  • 2 apples, chopped
  • 1 tbsp. coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp. water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp. coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!
Serve and enjoy!

Tip: Keeping the peel on increases the fibre, which is even better for stabilising your blood sugar.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

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Paleo Diet 101

Paleo Diet 101

by | Aug 28, 2017 | Diets

The “paleo” diet has been popular in the past few years. And while its name is rooted in ancient hunter-gatherer traditions, recent studies have come to support some of its health benefits.

But what is it? Is it a fad? Is it right for you?

In a nutshell, it’s a whole food, nutrient-dense way of eating that removes processed foods.

Scientist and “Paleo Mom” Sarah Ballantyne, Ph.D. defines it as:

“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.

 

What you can (and can’t) eat on the paleo diet

Of course, being a “diet,” paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.

But this doesn’t mean there are only a couple of foods to choose from! There is a wide variety of food to choose from in the paleo diet.

You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices.

The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.).

The paleo diet can be thought of as more of a “template,” rather than a strict set of rules.

It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from.

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the paleo diet.

 

How does the Paleo diet affect health?

Several clinical studies have been done to find out whether there are health benefits of eating this way.

Some of the research has shown that the paleo diet can help with weight loss and belly fat.

Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.

It’s also thought to be “gut-friendly” because it includes a lot of high-fibre foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.

 

Who should consider a paleo diet?

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.

If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.

Even if you don’t choose to go paleo, the elimination of added sugars, processed and refined foods can be a goal to move toward.

 

Recipe (Paleo): Banana Muffins

Serves 12

  • 3 large eggs
  • 5 mashed bananas
  • ½ cup almond butter
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • ½ cup coconut flour
  • 1 tbsp. cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • pinch of sea salt

Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.

In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.

Add blended wet ingredients to dry ingredients and stir until combined. Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.

Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

The Truth Behind Artificial Sweeteners

The Truth Behind Artificial Sweeteners

by | Jul 30, 2017 | Cleansing, Diets, Self-care, Weight Gain

You probably know that I’m not a fan of artificial sweeteners. I’d much rather you reduce your sugar intake naturally.

Unfortunately, added sugar is hiding just about everywhere in the grocery shop, and ingesting these refined sugars can spike your blood sugar and insulin, and increases your risk for many health issues.

The idea behind artificial sweeteners is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will, and artificial sweeteners just don’t seem to be the great weight-loss promoters they had hoped to be.

 

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.

They’re also known as “non-nutritive sweeteners,” and include things like:

  • Saccharin (Sweet & Low),
  • Acesulfame potassium,
  • Aspartame (Equal & NutraSweet), and
  • Sucralose (Splenda).

 

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

 

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

  • Is it because people feel that they can eat cake because they’ve switched to diet soda?
  • Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?
  • Maybe artificial sweeteners increase our cravings for more (real) sweets?
  • It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.
  • Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.
  • Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

 

Please know that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet. This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.

It will take some time but it is possible and your body will thank you!

 

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1

  • 1 teaspoon matcha powder
  • 1.5 cup almond milk, unsweetened
  • 1-2 teaspoons maple syrup or honey (optional)

 

  1. Heat almond milk and maple syrup/honey (if using) in a small pot.
  2. Add matcha powder to cup.
  3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.
  4. Add rest of the milk to cup.

 

Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
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7 Ways Juicing Can Help You Lose Weight

7 Ways Juicing Can Help You Lose Weight

by | Jul 18, 2017 | Cleansing, Diets, Juicing

Juicing floods the body with micronutrients that are easily digestible, so your body will get more of what it needs. But did you know that a juice elixir can also be a healthy and safe way to lose weight? When drunk in complement to an existing weight-loss plan, juicing provides a high level of quality nutrition, which will assist in weight-loss. Read on to find out how.

1. Easy Digestion

One of the best benefits of juicing fresh fruit and vegetables is that drinking them (as opposed to eating them) makes them easy for your body to digest. If you are to juice say a couple of tomatoes, celery, cucumber, spinach, and carrot, you will make a delicious and easy to drink fresh vegetable cocktail that will provide a huge amount of nutritional benefits to your body. If you were to actually consume those same vegetables raw, from a plate, in one sitting, you would find the process to be quite difficult. It would take a lot of effort to eat and digest the same quantity of food. But by juicing those vegetables, you get to drink in one glass a dense quantity of vitamins, minerals, and nutrients easily.

 

2. Reduction in Cravings

When you drink a glass of freshly made vegetable or green juice, you are loading every cell of your body with detoxifying minerals. By drinking your veggies and fruit, you are giving your body all the amazing nutrients that it needs to heal, stay healthy, and reduce the risk of illness. In turn, you will also find that you experience a reduction in cravings, particularly for sweets or processed foods. This is because you are feeding your body all that it needs. Your body won’t be sending messages to your brain that make you crave foods that contain certain minerals or vitamins that you might otherwise be lacking. It is in this way that you will start to lose weight, often quite quickly. You simply won’t be eating the unhealthy foods that make you gain weight, and you won’t feel like you are even depriving yourself of these foods like you might if dieting.

 

3. Tasty Fuel

It is also handy to know that green juices taste great! You can make your juice really flavourful by adding lemon, mint or ginger to really add a tasty punch to your juice. It is also worth noting that juice you make at home is a much better option than a store-bought version. Fresh juice made with a base of vegetables is going to contain much more nutrition than the kind that comes from a carton. Even fresh, store-bought juices will often have sugars and other additives as well as preservatives added to the juice. This kind of juice means you are drinking a lot of unnecessary calories. On the other hand, a homemade vegetable and fruit juice delivers nothing but goodness that is healthy fuel for your body.

 

4. Filling Snack or Dessert

Another amazing thing about juicing is that by drinking a freshly made juice, your appetite shuts off. This is because your body (which is amazing at knowing just what it needs!) is getting all that it is looking for. You will feel satisfied and satiated, much more than you would by eating empty calories in rubbish food. Your body will feel revitalized, not sluggish or heavy, and instead of searching for more food even after you have just eaten something, you will find that you don’t really want or need anything more.

 

5. It is not a fad diet

Once you start making juicing a regular part of your lifestyle, and start to experience all the health benefits and begin losing weight without a struggle, you will realize that incorporating fresh juicing into your life is not a diet fad. Unlike regimented diets that are difficult to follow and which can often make you gain weight, juicing works in such a remarkable way that you will want to include juicing in your life forever. Unlike fad diets, you will never feel deprived or hungry. Not only that, but other aspects of your health will also improve. You might notice your skin is clearer, your eyes are brighter, and your nails and hair grow more quickly. You will also have more energy and you will start to feel amazing. Juicing will seriously become a way of life you will want to follow forever!

 

6. You invest in your health

In order to start juicing regularly, you will need to invest in a juicer, which initially will mean setting aside a bit of money. You might feel like this is an expense you don’t want to have, but by making that purchase, you are committing to your health and weight loss. It gives you a reason to stick to the concept of juicing for long enough that you will start to notice the difference in how you feel. It is also an investment in your health and well-being, so not only does juicing help you to lose weight, but it will save you money in medical fees in the future.

 

7. Fun and Variety

In order to lose weight and to stay motivated, life needs to be fun. Juicing is the ideal way to bring this into your life. As you start to get into juicing, you will find it great fun making new combinations of fruit and vegetables cocktails. You will make all kinds of unique and interesting drinks, and you will find that you never get bored from the endless variety of beverages that you can make for yourself and others. You will also want to share these drinks with others, which will also mean getting encouragement and support from those around you as you continue your weight-loss goals. Support is super important when it comes to making, and sticking to, healthy changes in your life.

Juicing is a fun, easy, and healthy way to shed those unwanted pounds without any struggle or deprivation. To get you started, here is a delicious and easy juice to kick-start your weight-loss:

 

Trim and Delicious Green Juice

  • 4 carrots
  • 2 apples
  • 1 cucumber
  • ½ beetroot (peeled)
  • 1 rib celery
  • 1 lemon
  • 1-inch piece of ginger

Run the vegetables through your juicer and enjoy!

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Coconut Oil Craze

Coconut Oil Craze

by | Jul 5, 2017 | Diets, Self-care, Weight Loss

The Coconut Oil Craze – Should I Jump on the Bandwagon Too?

Everyone seems to be talking about coconut oil these days. It’s almost as if it is a miracle cure for everything!

But what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

 

Coconut oil is a special kind of fat

Coconut oil is fat and contains the same 9 calories per gram as other fats.

It is extracted from the “meat” of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.

The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.

And here’s why – Because not all calories or fats are created equal.

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.”

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

 

Coconut oil MCTs may help with fat loss

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).

Just remember not to add coconut oil to your diet without reducing other fats and oils!

 

How much coconut oil should I eat?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.

You probably don’t need any more than that.

 

What kind of coconut oil is the best?

There are so many coconut oil options available in grocery shops these days that it can make it difficult to know which is best.

I recommend you stay away from “refined” ones, and opt for “virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants.

Pro Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It can be a health nightmare because it contains the infamous “trans fats.”

One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its “smoke point”). For virgin coconut oil, that temperature is 350F/177C. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

 

Conclusion:

Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.

 

Recipe (Coconut Oil): Homemade Healthy Chocolate

Serves 12

  • ⅓ cup coconut oil, melted
  • 1 cup cocoa/cacao powder
  • 4 tablespoons maple syrup
  • 2 dashes salt
  • 4 tablespoons slivered almonds
  1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
  2. Stir in slivered almonds until evenly distributed.
  3. Pour into an ice cube tray and freeze.
  4. Store in fridge or freezer to avoid melting.

Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.

 

Keep well and thanks for reading.

 

Tara

Five Weight-Loss Friendly Snacks You Will Love

Five Weight-Loss Friendly Snacks You Will Love

by | Jun 12, 2017 | Diets, Weight Loss

The words “weight-loss” and “snacks” often appear in the same sentence.

But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

These snacks are nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

 

1 – Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and keep them in your handbag.

 

2 – Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier.

Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

 

3 – Chia seeds

This is one of my personal favourites…

Chia is not only high in fibre, but it also contains protein and omega-3 fatty acids. As well as antioxidants, calcium, and magnesium.

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

 

4 – Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good number of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Tip: Boil some eggs and keep them in your fridge for a super-quick (and nutritious) snack!

 

5 – Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

 

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.

Try dipping your veggies into this delicious hummus!!

 

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1 can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp. sesame oil

2 tbsp. lemon juice

1 dash salt

1 dash pepper

 

  1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

 

Serve & enjoy!

 

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

 

Thanks for reading, and keep well,

Tara