it controls inflammation. Inflammation is the cause of many diseases and illnesses. Diabetes, heart disease, clogged arteries, abnormal cholesterol, arthritis and high blood pressure, just to name a few. Are you or someone you care about dealing with some of these health concerns?
So, what causes higher insulin levels in your body? Do you eat a lot of grains? Yes, even whole grains. They raise insulin levels, as well as white potatoes, white rice and white flour products and sugar. Just cut back to 1-2 servings daily. Moderation is the key. Here are some steps you can take if you want to try them.
1. If your fasting blood sugars are around 90-100, I would cut out white bread,most whole grains,(if not all for this time frame), rice and white potatoes and sugar for 30 days. Hey, it's only 30 days. You have the rest of your life to live! Live it healthy! I did it, and it worked for me. My fasting blood sugar was 95, just a whisker away from being clinically diagnosed with blood sugar problems.
2. How about pop? There are 12.5 teaspoons of sugar in a 16 oz bottle. If you drink diet pop, that is just as bad. It stimulates the appetite and you get the added bonus of chemicals added to your diet.It also contains phosphates which leaches out calcium from your bones, as well as sodium, which makes you retain fluids. Aspartame has been proven to cause cancer, as well.
3. Did you know the average person eats 180 pounds of sugar in a year? Do you know what nutrients are in sugar? See this information on sugar. Quite frankly, there is nothing in sugar to sustain life, so why would you make that a part of everyday life.
Do you eat birthday cake everyday? Just use common sense.
4. Eat more fiber and healthy fats. Some good choices would be 2-4 tablespoons freshly ground flax seed daily. I use a small coffee grinder and grind each time I use it. Store seeds in fridge. Add to vegetables, put in peanut butter, add to salads, soups, smoothies, etc.
5. Eat more nuts and seeds, raw of course. I am munching away on some right now. Not too many, just a handful, because they are full of fat. Eat walnuts a lot because they have those healthy omega 3's. Soak them overnight in salt water so you get all the nutrients. I will talk more about that in a future article.
6. Eat more dark green leafy vegetables like swiss chard, kale, romaine lettuce, instead of iceberg.
7.Eat berries, and sour apples like Granny Smiths. Fresh salad is great with extra virgin olive oil.
8. If you like dried plums,(prunes), 5 a day will keep the Metamucil away.
9. Do some movement, anything you like. Our bodies were made for movement. So, do something you enjoy. How does that saying go? Just do it!
When you use healthy fats and fiber in your dietb, it slows down the digestion process and lets the blood sugar get into your cells in the proper time and the proper way.
Have you ever eaten a slice of bread with butter? Do you think maybe somebody already knew this? Why do you think grains and potatoes have fiber as part of their make up? The problem is we just eat too many of them. Just think about it next time you eat at home, work, or a restaurant, how much grain you are being asked to consume.
The goal is moderation and health. Grains reign supreme here in America. It's because it's cheap, fast and easy. I don't believe we should treat ourselves this way or cheat ourselves out of our desire to be healthy.
That's it for now. See you soon for some more 'bites' from The Core.
Judy, Your Core Health Coach
So, what causes higher insulin levels in your body? Do you eat a lot of grains? Yes, even whole grains. They raise insulin levels, as well as white potatoes, white rice and white flour products and sugar. Just cut back to 1-2 servings daily. Moderation is the key. Here are some steps you can take if you want to try them.
1. If your fasting blood sugars are around 90-100, I would cut out white bread,most whole grains,(if not all for this time frame), rice and white potatoes and sugar for 30 days. Hey, it's only 30 days. You have the rest of your life to live! Live it healthy! I did it, and it worked for me. My fasting blood sugar was 95, just a whisker away from being clinically diagnosed with blood sugar problems.
2. How about pop? There are 12.5 teaspoons of sugar in a 16 oz bottle. If you drink diet pop, that is just as bad. It stimulates the appetite and you get the added bonus of chemicals added to your diet.It also contains phosphates which leaches out calcium from your bones, as well as sodium, which makes you retain fluids. Aspartame has been proven to cause cancer, as well.
3. Did you know the average person eats 180 pounds of sugar in a year? Do you know what nutrients are in sugar? See this information on sugar. Quite frankly, there is nothing in sugar to sustain life, so why would you make that a part of everyday life.
Do you eat birthday cake everyday? Just use common sense.
4. Eat more fiber and healthy fats. Some good choices would be 2-4 tablespoons freshly ground flax seed daily. I use a small coffee grinder and grind each time I use it. Store seeds in fridge. Add to vegetables, put in peanut butter, add to salads, soups, smoothies, etc.
5. Eat more nuts and seeds, raw of course. I am munching away on some right now. Not too many, just a handful, because they are full of fat. Eat walnuts a lot because they have those healthy omega 3's. Soak them overnight in salt water so you get all the nutrients. I will talk more about that in a future article.
6. Eat more dark green leafy vegetables like swiss chard, kale, romaine lettuce, instead of iceberg.
7.Eat berries, and sour apples like Granny Smiths. Fresh salad is great with extra virgin olive oil.
8. If you like dried plums,(prunes), 5 a day will keep the Metamucil away.
9. Do some movement, anything you like. Our bodies were made for movement. So, do something you enjoy. How does that saying go? Just do it!
When you use healthy fats and fiber in your dietb, it slows down the digestion process and lets the blood sugar get into your cells in the proper time and the proper way.
Have you ever eaten a slice of bread with butter? Do you think maybe somebody already knew this? Why do you think grains and potatoes have fiber as part of their make up? The problem is we just eat too many of them. Just think about it next time you eat at home, work, or a restaurant, how much grain you are being asked to consume.
The goal is moderation and health. Grains reign supreme here in America. It's because it's cheap, fast and easy. I don't believe we should treat ourselves this way or cheat ourselves out of our desire to be healthy.
That's it for now. See you soon for some more 'bites' from The Core.
Judy, Your Core Health Coach
