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May 14 - May 26, 2023
lunchtime, two hard-boiled eggs, carrot sticks, celery, peanut butter or avocado, a protein smoothie
snack in the afternoon, Greek yogurt, berries, and half a protein bar.
dinner, fish or chicken, kale sautéed with avocado oil, and roasted sweet potatoes.
if we are going to eat some sugar, a whole piece of fruit is the best vehicle for it.
Eating takes longer than drinking.
GO SAVORY The best thing you can do to flatten your glucose curves is to eat a savory breakfast.
skip fat-free yogurt—it won’t keep you full, and I’ll explain why later. Switch to 5% regular or Greek yogurt.
mixing spinach into my scrambled eggs or tucking it underneath a sliced avocado on toast.
any vegetable, from spinach to mushrooms to tomatoes to zucchini to artichoke, sauerkraut, lentils, and lettuce will do.
Add starch or whole fruit for taste (optional). Adding starch or whole fruit is optional. This can be oats, toast, rice, or potatoes or any w...
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Build your breakfast around protein, fat, and fiber for satiety and stable energy.
high fiber content and low sugar content.
best options to keep your glucose levels steady are berries, citrus fruits, and small, tart apples,
a sweet breakfast is a ticket to a glucose roller coaster.
on a molecular level, there is no difference between table sugar and honey.
Dried fruit, such as dates, have highly concentrated amounts of sugar, and they create big, unhealthy glucose spikes. Choose whole fruits over dried fruit.
We don’t need to eat sugar to live
Since all sugars, regardless of their source, are eaten for pleasure, pick whichever one you like best—and enjoy it in moderation.
When we want something sweet, the best thing we can do is to eat whole fruit.
when people switch from drinking diet sodas to drinking water, they lose more weight
when a craving hits, notice it and take some deep breaths.
they keep working for four hours on average after our last bite.
up through the 1980s, people didn’t snack as often between meals,
Snacking is a 1990s invention,
we could easily switch between using glucose for fuel (from our last meal) to using fat for fuel (from our fat storage). This switching ability, as mentioned earlier, is called metabolic flexibility. It is a prime measure of a healthy metabolism.
To increase your own metabolic flexibility, eat larger, more filling meals so you don’t need to snack every hour or two.
Another way to improve your metabolic health is via what’s called intermittent fasting,
fast for 6, 9, 12, or 16 hours at a time or drastically reduce your calorie intake a couple of days a week.
Should I try to eat only once or twice a day? You don’t need to go that far. Some people find that this form of intermittent fasting suits them very well, others that it’s hard to keep up with.
If you can easily go five hours between meals without feeling light-headed, shaky, or hangry, you’re likely to be metabolically flexible.
by adding vinegar before meals for three months, the subjects lost two to four pounds and reduced their visceral fat, waist and hip measurements, and triglyceride levels.
as little as 1 tablespoon a day significantly decreases glucose levels.
For your green starter, the best dressing for your glucose levels incorporates vinegar—like a traditional vinaigrette.
How much time should I wait between the vinegar and the food? Ideally, drink it 20 minutes (or less) before eating.
A cup of hot cinnamon tea and 1 tablespoon of apple cider vinegar
after his lunch of rice and meat and go for a 10-minute walk in his neighborhood.
Indian custom of “100 steps after a meal,”
walking for 20 minutes after lunch or dinner.
you can work out at any time up to 70 minutes after the end of your meal to curb a glucose spike; 70 minutes is around the time when that spike reaches its peak, so using your muscles before that is ideal.
10 to 20 minutes of walking or 10-minute strength or resistance sessions.
1 gram of Dietary Fiber for each 5 grams of Total Carbohydrate.
Turn to the back of the box and check whether it will cause a spike. Is sugar in the top five ingredients? Is there at least 1 gram of fiber for each 5 grams of total carbohydrate?
A savory breakfast is the way to go.
the symptoms you are having are actually powerful messages. Your body is speaking to you.
Together we can help everyone reconnect with their bodies, one person at a time.
Thank you for trusting and following what makes your soul light up.
Sleep and glucose are very tightly linked: the more spikes we have, the worse our sleep is,
on a glucose roller coaster, we’ll experience less restorative deep sleep.
inflammation is one of the things that can cause holes in the gut lining, which means that toxins that aren’t supposed to get through do get through.
most effective way to reverse type 2 diabetes is to flatten your glucose curves.
