Did you know that highly processed foods are the largest drivers of elevated blood sugar? And, these 'foods' are actually engineered to keep us returning for more and more and more.
The processed food industry fills the grocery store shelves with high-sugar foods that are marketed as "natural", "organic", and "whole grain".
6 of the top 10 most common sources of calories in the United States are glycemic-provoking foods, including:
baked goods
bread
soda
processed snacks
candy
alcohol
The other 4 are beef, cheese, milk and poultry and these can also be processed in a way tht makes them highly palatable and not nutritious!
At the same time, our medical system often does not proactively conduct labs that will help us determine blood sugar dysregulation such as fasting insulin. And markers like Hg A1c only tells us a 3- month average without addressing the highs and lows of our glucose data. The current annual physical model is not structured to educate us on the importance of nutrition-first interventions.
It's inaccurate and oversimplified to think that food is just calories and that we all have identical responses to the same foods.
Did you know?
Two meals can have the exact same number of calories but create a completely different metabolic response.
5 Glucose Basics that Anyone Can Do.
Create a Consistent Early Bedtime.
Prioritize high quality sleep and aim to get 7-9 hours per night.
Close down electronic devices 30 minutes before bed.
Create an evening routine that helps you relax and unwind before bed.
Sleep in the pitch dark.
2. Stop Eating 3 Hours Before Bed.
Adopt Time Restricted Eating [TRE] strategies.
Eat early and close the kitchen before dark.
Try eating during an 8-hour window.
3. Increase Your Intake of Whole Foods.
Fill your plate with fiber-rich vegetables, nuts & seeds, fruit, healthy fats and quality proteins
Limit the quick-burning carbohydrates found in most processed and packaged foods.
4. Avoid Eating Carbohydrates On Their Own.
Pair carbohydrates with fat and/or proteins to avoid sharp glucose spikes that cause symptoms of fatigue, foggy brain weight gain, and elevated glucose levels.
5. Follow a Simple Plate Template at Each Meal.
Fill half of a plate with non-starchy vegetables.
Include 4-6 oz. of high quality protein.
Add 1-2 Tbsp. healthy fats.
May include up to 2 servings of whole food carbohydrates.
Be Your Own Advocate.
Because 93% of Americans are metabolically unhealthy, which means they have;
high blood sugar
high blood pressure
abnormal cholesterol
excess weight
had a heart attack or stroke.
That means only 6% of Americans are actually healthy and that's a really small percentage!
One of the most effective ways we can move our body toward health is through the food we eat.
Food is the biggest generator of either longevity or chronic illness.
Our grocery stores, restaurants, pharmacies, and even the current medical system isn't designed for keeping us healthy, it's here to keep us needing them.
What we actually need is to become well educated through reading labels, learning about what foods support health and what foods to avoid because they actually cause us harm.
Food is the delicious medicine that will actually heal us and I can help you find simple ways to use real, whole foods to heal and nourish the body.
I believe that this is the most effective way to address the chronic conditions that disrupt our quality of life.
It's my hope that you will take an inventory of how you feel and where you'd like to make some changes. This is the first step toward change. You can do this and I can help.
You can find me here - https://www.janlindquistntp.com/ 209.484-5999
Thanks for reading,
Jan
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