Step 1 for less stress: Find balance in your blood sugar

Blood Sugar Balance
Hello! As a follow up, if you took the 4 Key areas stressors questionnaire and scored in the area for Blood sugar control, here are some tips:

  • 1. Eat a balanced breakfast every morning.

  • 2. Consume balanced meals and healthy snacks throughout the day as opposed to skipping meals. This will help you to keep blood sugar steady and metabolism running efficiently.

  • 3. Eat mixed meals or snacks of protein, carb and fat. Eaten alone carbs will often cause an increase in insulin response.

  • 4. Avoid refined carbs and simple sugars. See the glycemic index chart: carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.

  • 5. Eat protein at each meal. Protein sources include legumes (beans, peas, lentils) eggs, white meat chicken, turkey, wild game, and dairy.

  • 6. Add in Omega-3 fatty acids- wild caught fish, ground flax seeds or oil, chia seeds, hemp seeds, walnuts are good sources in addition to a high quality fish oil. EPA DHA improves insulin response on the cell membrane.

  • 7. Add in fiber. Fiber slows the absorption of glucose into the bloodstream.

  • 8. Avoid hydrogenated oils. These fats negatively impact how our bodies use insulin.

  • 9. Limit the starchy veggies such as corn, potatoes, carrots, peas as they can cause a rise in blood sugar.

  • 10. Think color: the more color, the more antioxidants, blue berries, strawberries, kale, beets, spinach, eat the rainbow!

  • 11. Avoid artificial sweeteners as they may be toxic to the brain. Natural sweeteners that do not contain sugar or toxic chemicals are stevia, xylitol, and erythritol.

  • 12. Add nutrients that promote healthy blood sugar:
         • alpha lipoid acid 200-1,000 mg a day
         • biotin 1,000-6,000 mcg a day
         • chromium. 200-800 mcg a day
         • vandal sulfate 25-50 mg a day
         • cinnamon bark extract 150-300 mg a day
         • gymnema 400-800 mg a day
         • berberine 600-1500 mg a day
Last but not least: Click here to unwind with my free gift: a deep relaxation hypnosis recording!
Stay tuned for the next April blog: we will discuss Mental and Emotional stress!
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With Gratitude,