Balancing Blood Sugar

Sugar...Ah, honey, honey… You are my candy girl…

You know the song and dance. Everyone loves sugar.

It took me so long to write this post because sugar is so destructive and I wanted to tell you all the reasons why we shouldn’t eat it.

Including the inflammation it causes, the insulin it requires, the bloating, the brain fog and the cancer promoting factors….

But alas.  It’s the holidays.

And who wants to hear all of this drama during a stay home order.   And who doesn’t feel like a little sugar when times are tough?

So… I will not go on a rant about sugar.  I will not give you all the boring scientific facts about how it promotes every problem you can think of in the body.  And just trust me when I say…

It does!
We all need a little sweetness right now. 
Here is what I will say….

Elevated blood sugar is a risk factor for all infections.  Not just Covid.  We are very clear that elevated blood sugars are a key factor in the severity of Covid-19 infections.  And Covid or not… elevated blood sugar significantly dampens the immune system.  Blood sugar stability is key.  

So instead of telling you not to eat the sugar this holiday season because you will and so will I…

I am going to teach you about blood sugar management and stability.

1. Stress elevates blood sugar.  Cortisol is a hormone released when stress is high.  And 2020 has dealt its fair share of cortisol.  EFT or tapping is a quick way to potentially reduce cortisol by 50%.  Acupuncture, nature walks, meditation, warm baths, deep breaths are all ways to reduce cortisol.  To manage blood sugar...manage your stress.  

2. Eat protein for breakfast.  Start your day right with 20 - 30 grams of protein.  It will set your blood sugar right and prevent cravings later in the day.  It will also blunt cortisol and stabilize your stress response.

3. Exercise.  Like your life depends on it … because it does.  Your body can put sugar where it needs to go (into cells) WITHOUT USING INSULIN when you are exercising.  This means your muscle cells use it up instead of store it. Exercise reduces excess circulating sugar that causes damage to your body and immune system. Even a seven minute bouts of exercise is enough to reduce blood sugar and keep you healthy. 

4. Eat fiber.  Fiber helps blunt the effect of sugar.  This means eat lots of plant foods like lentils, veggies and berries. Eat fiber rich foods along with sugar rich treats. Track your fiber and aim for 25 grams per day. 

5. Eat Fat.  Do not be afraid of fats.  Fats are satiating and help your body to maintain healthy cell membranes, brain function and more. However, you want to eat healthy fats… like avocados, nuts, seeds, olive oil, grass fed butter and ghee.  Avoid vegetable oils, canola oil, grapeseed oils, corn oils, hydrogenated oils or any oils that are highly processed by our industrial food system.

6. Find sweetness. Sugar cravings come from not being able to find joy and contentment another way.  Do you like to craft?  Do you like to garden?  Do you like to cook?  Do you like to read?  Do you like good comedy?  Do these things and you will eat less sugar.

7. Choose wisely. For example, I don’t really like candies (except nerds and runts… childhood memories will do that to you). I don’t love cakes, cupcakes or pies. But I love a good cookie, peanut butter cups or toffee. I love ice cream too (who doesn’t). And this time of year… a little eggnog fills the soul. So don’t waste your time and energy on stuff you don’t really love.

Do you feel out of control when it comes to sugar?

Check out our blog post on the causes of sugar cravings.

or

Consider working with our nutritionist… because it can truly be an easy fix.