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Inositol Recipes: Sugar Balancing Holiday Swaps with Tina Kozman

Inositol Recipes: Sugar Balancing Holiday Swaps with Tina Kozman

Written in collaboration with Tina Kozman, CNP, M.Ed, B.Sc
Certified Nutritional Practitioner and Hormone Expert
Published 03/12/2023



This December, Bossology has teamed up with renowned nutritionist and hormone expert, Tina Kozman, to bring you delicious holiday swaps and recipes that cater to the needs of women with insulin resistance, hormone imbalance, and thyroid issues.

Tina is holding an amazing 3 day event to help women thrive during the holiday season, without compromising their hormone and thyroid health - it's not too late to sign up here!

Read on to discover festive, Certified-Nutritionist-Approved swaps that will help you to:

  • Manage insulin levels during the sugar-heavy holiday season.
  • Maintain hormonal balance, including for conditions like PCOS.
  • Support thyroid health with nutrient-rich alternatives.
  • Enjoy the flavors of the season without compromising your health goals. 

Eggnog Swap: Chia Seed Eggnog

Eggnog's sugar rush could leave you sluggish and moody, but our swap lets you savor the flavor without the slump!

Low sugar eggnog recipe with inositol

 

This eggnog chia pudding is rich in nutrients and low in sugar. Chia seeds add fiber, which slow down the absorption of sugar into the bloodstream whilst also rich in magnesium, supporting hormones by lowering stress levels. Protein and fats in eggs help sustain fullness and the addition of Bossology™ Myo & D-Chiro Inositol powder supports insulin signaling and ovarian function.

Ingredients:

  • 2 cups unsweetened almond milk
  • 2 large eggs (use pasteurized eggs for safety)
  • 2 tablespoons chia seeds
  • 1 scoop of Bossology™ Myo & D-Chiro Inositol powder
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon ground nutmeg, plus extra for garnish
  • ¼ teaspoon ground cinnamon Sweetener of choice, such as Xylitol or monk fruit extract, adjusted to taste

Instructions:

  1. Whisk eggs, vanilla, nutmeg, cinnamon, inositol, and sweetener in a bowl.
  2. Warm almond milk in a saucepan until hot but not boiling.
  3. Gradually add milk to egg mixture, whisking to temper eggs.
  4. Transfer mixture back to saucepan and heat until it thickens slightly (4-5 min), without boiling.
  5. Cool slightly, then stir in chia seeds.
  6. Chill in a pitcher/jar for at least 2 hours.
  7. Stir well before serving into glasses with a sprinkle of nutmeg.

Pumpkin Spice Latte Swap: Pumpkin Pie Smoothie

This favorite is often loaded with sugar, leading to energy dips and hormonal imbalance. Our healthy blend captures the spirit of traditional pumpkin pie without the guilt!

Low sugar pumpkin spice smoothie recipe with inositol

 

Our Pumpkin Pie Smoothie is a healthier yet equally indulgent alternative to the classic dessert. This smoothie combines real pumpkin puree, Greek yogurt for creaminess and protein, almond butter for a hint of nuttiness, just the right amount of maple syrup for natural sweetness and the hormone-balancing support of Bossology™ Myo & D-Chiro Inositol powder. Loaded with cozy pumpkin pie spice, it's a delightful way to enjoy cozy flavors in a nutritious glass. 

Ingredients:

  • 1 cup pumpkin puree (ensure it's pure pumpkin, not pie filling)
  • 1 frozen banana for natural sweetness (you can substitute with frozen almond milk cubes)
  • ½ cup plain Greek Yogurt (or coconut yogurt works just as well)
  • 1 tbsp almond butter (cashew or pecan butter can be used as substitutes)
  • 1 scoop of Bossology™ Myo & D-Chiro Inositol powder
  • 1 tsp maple syrup, or use sugar alternative
  • 1 tsp vanilla extract
  • 1 cup almond milk
  • 1 tsp pumpkin pie spice

Instructions:

  1. Combine all ingredients in a blender and blend until smooth.
  2. Serve with an extra sprinkle of cinnamon!

Irish Coffee swap: Creamy Irish Tea

Irish Coffee might feel warming, but it can spike your blood sugar and cortisol levels, and disrupts sleep. Our swap lets you enjoy the coziness without the crash!

 

Enjoy a guilt-free, soothing irish coffee alternative! Using dandelion root tea, it not only mimics the deep, rich flavor of coffee but also brings the added benefits of anti-inflammatory properties helping to alleviate symptoms of chronic inflammation associated with PCOS and thyroid issues. The inositol powder supports insulin regulation, whilst the non-alcoholic whiskey flavor keeps it festive, and natural sweeteners like xylitol provide a lower glycemic impact.

Ingredients:

  • 1 cup strong brewed herbal tea (like dandelion root for a rich flavor)
  • 1 tbsp heavy cream or coconut cream
  • 1 scoop of Bossology™ Myo & D-Chiro Inositol powder
  • Whiskey flavor extract to taste (non-alcoholic)
  • Sweetener of choice, such as xylitol

Instructions:

  1. Brew the tea
  2. Stir in the inositol powder, whiskey flavor, and sweetener to taste
  3. Add the cream on top
  4. Enjoy a warm, comforting mug of this Irish Coffee swap, perfect for a cozy holiday evening

The science behind the swaps

Increase fat, fibre and protein

Each of our dietary swaps is intentionally crafted to boost your intake of fats, fibers, and proteins—key macronutrients for hormone and thyroid health. Healthy fats are the building blocks for hormone production and balance. Fiber contributes to slow and steady sugar absorption, crucial for controlling blood sugar. Protein is essential for metabolic health and aids in appetite regulation, a critical component of weight management.

Together, these nutrients form a fundamental trio, ensuring your body maintains the right balance for peak performance. Swapping out high-sugar holiday drinks for these healthier alternatives means you can delight in seasonal flavors while nourishing your body's hormone and metabolic health.

Balance blood sugar levels

A diet high in sugar can lead to quick increases in both blood sugar and insulin levels, resulting in greater fat storage, persistent hunger, and symptoms like brain fog and fatigue.

Stabilizing blood sugar is vital for hormonal and thyroid health. Our suggested swaps feature low-glycemic ingredients that slowly release sugars into the bloodstream, preventing the rapid spikes and dips caused by high-sugar foods. This steady energy release lessens the burden on your insulin response and nurtures hormonal equilibrium, especially advantageous for those with insulin resistance.

Inositol improves insulin resistance

Inositol, a form of sugar alcohol, has garnered attention for its potential to enhance insulin signaling. It's frequently supplemented to boost insulin sensitivity and support ovarian function.

Incorporating inositol into your preferred holiday beverages is a proactive step toward better sugar management in a season when sweets are ubiquitous. Regular intake of inositol (2-4g per day) can assist in normalizing menstrual cycles, maintaining ovarian health, and balancing hormones.

Disclaimer 

This content is for informational purposes only and not a substitute for medical advice. Consult a healthcare professional before changing your diet. Results may vary, and these dietary recommendations are not FDA evaluated. 

Article Bios

Tina Kozman
CNP, M.Ed, B.Sc, Certified Nutritional Practitioner and Hormone Expert


Tina Kozman, M.Ed, B.Sc, CNP, is an accomplished Certified Nutritional Practitioner and an esteemed voice in the realms of weight management, hormonal balance and thyroid health. Over the past decade, Tina has guided countless individuals to better sleep, weight loss, increased energy, and a deeper understanding of their hormonal health. As the CEO and Founder of Trinity Health, she bridges the divide between conventional and alternative medicine, and offers nutritional consultations for both adults and children, enriching families with the knowledge and humor necessary to lead joyous, healthier lives.

For a deeper dive into her professional journey and credentials, connect with Tina on her website or Facebook Group.


Jasmin McVeigh
Founder of Bossology™


Jasmin's story is a personal one. After struggling with unresolved PCOS for 11 years, including irregular or absent periods, fluctuating moods, and yo-yo dieting, she found herself in a state of high stress and low self-worth. It was only when she uncovered the link between her hormone imbalance and insulin resistance that everything changed. Through this new understanding of her body and the power of plants, her cycles returned, her weight stabilized naturally, she was able to control cravings, and most importantly, her mood and anxiety lifted, resulting in newfound confidence and energy to focus on what mattered most. Now on a mission, Bossology™ aims to unlock the science that will empower more women to take control through the power of plants, adopting preventative and natural solutions over fairytale supplements or band-aids that mask symptoms. You can connect with Jasmin by emailing info@bossology.me.

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