5 Ways To Maintain Health Blood Sugar

The secret? Maintaining the right blood sugar, or blood glucose levels, in order to deliver optimal cellular functioning. But getting the right balance is more complicated than skipping refined carbohydrates and other processed foods. It comes down to choosing the right nutrients and supplements in order to avoid the highs and lows.

According to Post Hill Press (2016), a naturopathic physician and author of Unzip Your Genes said that “Everyone knows that elevated blood sugar leads to diabetes, but before this diagnosis is made, often people can experience glucose dysfunction where they fluctuate between high and low blood sugar and can feel weak, lightheaded and shaky – referred to as reactive hypoglycemia,”

Thus, “The goal is to achieve a balanced glucose level where there are not high peaks of blood sugar. Elevations in blood sugar and, in turn, insulin, lead to inflammation, which impacts every body system.”

Physician Stagg helps weigh in on five ways to get the right glucose going for the greatest summer yet.

1. Pick your protein
Switching to protein over carbs for just 5 weeks can result in a significant improvement in total blood glucose response over a 24-hour period in people with type 2 diabetes, according to a study in The American Journal of Clinical Nutrition. Subjects in the high-protein-diet group consumed protein sources that included one 9-ounce portion of baked chicken, 8-ounce servings of yogurt and milk, and 3-ounce servings of cottage cheese. (The study used low-fat dairy, so make sure to swap in full-fat instead.)

2. Nosh on nuts
Pasta with pine nuts? Yes, please. Researchers have found that adding tree nuts – including pine nuts, walnuts, almonds, cashews, macadamia nuts and Brazil nuts – to high-carb meals can help manage the blood-sugar drop that might otherwise come from such a meal. “Nuts are low in carbohydrate, have a healthy fatty acid profile and are high in vegetable protein, fiber and magnesium,” add the authors of the Asia Pacific Journal of Clinical Nutrition study.

3. Get ahold of your glycemic load
“To stay balanced, it’s important to eat meals that are balanced in their glycemic load. This means that in response to the meal, glucose levels don’t spike,” says Stagg. “In general, sweets and starchy foods have a higher glycemic load, while foods high in protein, healthy fats and fiber lower the glycemic response to a meal.” A 1-cup serving of peanuts has a glycemic load of 1.6 while a 1-cup serving of white rice has a glycemic load of 43.

4. Turn to Bs, Cs & Ds
Berberine, biotin, D-chiro-inositol and vitamin D – these are some of the key supplements with the most evidence of reducing blood sugar, either alone or in combination with other nutrients, explains Stagg. “Chromium is more effective for people who are insulin-resistant because it makes insulin more active by helping it bind to the insulin receptor more effectively,” says Stagg. “But without a healthy diet, one can’t expect dietary supplements to ‘fix’ dysregulated blood sugar.”

5. Turn out the lights
When the sun rises earlier and sets later, it’s natural to stretch the days for as long as you can, sometimes jeopardizing sleep patterns. But getting extra Zs can be as critical as those Bs, Cs and Ds. As the National Sleep Foundation reports, people who slept only 4 hours per night for six nights had a 40% reduced ability to break down blood sugar versus those who slept for longer periods of time. Your brain needs deep sleep in order to decrease cortisol and restore blood glucose levels to normal.

(Adapted from Post Hill Press, 2016)


Healthy Living Trick For Corporate Workers

Those of us who work crazy hours, living the healthy life can definitely be more challenging. I get you. But shifting your mindset to prioritize health is so important because it will actually help you function more efficiently in the workplace – increasing energy levels and cognitive function, keeping you satiated and focused throughout the day.

The trick is to commit to a little bit of healthy preparation, incorporated into your morning and nighttime daily routine. Once you set yourself up with a healthy routine and structure, it will become second nature. When you start to feel as good as you will when you embrace the healthy life – you’ll feel motivated to keep making these choices.

My one trick is PREPARATION!
Commit to 2 hours of healthy prep on the weekend: stock your fridge and pantry with healthy food. My online program and book contain my shopping list you can use – you can find them here. This really sets you up for a healthy week. You come home and you have the food ready to go to make dinner – as quick and easy as can be! Prepare large batches of things like roasted vegetables, beans, quinoa, and even salads (without the dressing) on Sunday so that your weekly meals come together in a snap! You can mix and match using different delicious seasonings and toppings like nuts and seeds, avocado and of course a variety of protein so that each meal is unique and exciting for your taste buds.

Here are some great snack ideas to help you:
Veg out! Keep pre-cut veggies like carrots, celery, cucumber and peppers in sealed containers to munch on with hummus or tahini.

Chia pudding is another yummy snack that you actually need to make in advance so that the chia seeds have a chance to set – it will keep in the fridge for a couple of days for easy snacking, just top with fresh fruit, nuts and seeds for a delicious energy boost.

And my personal favourite – protein bliss balls! I always prep a batch on Sunday so that I can easily grab one or two to keep in my purse. It’s the best travel snack!

Breakfast is non-negotiable – prepare it the night before if it helps: Skipping breakfast can slow down your metabolism and can lead to blood sugar level imbalance, making it difficult for you to stay focused at work! Having a high protein breakfast helps keep your blood sugar levels balanced all day.

Some great breakfast options you can prepare the night before or make quickly in the morning:

Trimshake Protein Power Smoothie (it literally takes 5 minutes)

Bircher Muesli or any variation of overnight oats!

Granola mixed with organic Greek yoghurt and berries

Preparing a healthy nighttime routine is essential: You need to have a delicious nighttime routine to look forward to – this makes you excited to go to bed and wind down. Make sure you switch off from technology at least two hours before you go to bed – this allows your mind and body to relax before sleep. Preparing a divine healthy dinner is also a must! Make extra protein and vegetables to save for leftovers the next day.

Here are some of quick dinner recipes:
Rosemary Chicken with Zucchini
Healthy Pesto Chicken Pasta
Japanese-Inspired Salmon with veg

Tips, tricks and meal ideas for corporate workers – Make An Appointment Here!