Nourishing Your Way to Stable Blood Sugars: A Holistic Approach to Diabetes Management

Introduction:

Diabetes is a prevalent health concern affecting millions of people worldwide. Learning how to stabilize your blood sugar levels naturally through nutrition and lifestyle changes can help you manage your prediabetes or diabetes. As a holistic nutritionist, I'm here to guide you through a holistic approach to diabetes management that combines the power of nutrition, mindfulness, and self-care.

Understanding Blood Sugar:

To effectively manage blood sugars, it's crucial to understand the basics. When you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream, causing a rise in blood sugar levels. Insulin, a hormone produced by your pancreas, helps regulate this by allowing cells to absorb glucose for energy. There are several things that can impair this balance and lead to high blood sugar (hyperglycemia), which is associated with prediabetes or diabetes. Making unhealthy food choices, leading a sedentary lifestyle, stress and some medications can impact this balance. Also, some internal factors can also be the culprit - the overproduction of glucose by the liver, underproduction of insulin, or your body’s inability to effectively utilize insulin (insulin resistance).

Holistic Approach to Diabetes Management:

1.    Balanced Nutrition:

• Consume a diet rich in whole foods and reduce your intake of processed foods, fast foods and refined (white) carbohydrates.

• Focus on fiber-rich foods: Fiber slows down glucose absorption and will help keep things balanced. Incorporate a variety of fruits and vegetables, whole grains (oats, quinoa, brown rice, etc.), potato/sweet potato, avocado, chia/flax seeds, nuts, and legumes. Natural dried fruits (figs, prunes, and dates) are also high in fiber!

• Protein and Healthy Fats- include lean proteins (fish, turkey, chicken, eggs, etc.) and healthy fats like avocados, nuts, nut butters, seeds, and olive oil in your meals and snacks. They help slow the release of glucose into the bloodstream.

• Monitor your carbohydrate intake each day: Focus on complex carbs like quinoa, whole grains, sweet potato, brown rice, oats, and legumes and be aware of your portion sizes to prevent large spikes in blood sugars after meals.

2.    Glycemic Index Awareness – The glycemic index ranks carbohydrates according to their impact on blood sugar levels (how quickly they are digested and absorbed into the bloodstream). Learn about the glycemic index (GI) of the foods that you eat and choose lower GI foods more often as they will have a gentler impact on blood sugar.

3.    Regular Meals and Snacks - Consistency is key. Eating at regular intervals can help stabilize blood sugar levels. Be sure to plan ahead and have snacks on hand if you’re out. Do not leave big gaps between your meals.

4.    Hydration - Stay well-hydrated. Dehydration can affect blood sugar control.

5.    Stress Management - Chronic stress can raise blood sugar levels. Practice relaxation techniques like deep breathing, meditation, or yoga.

6.    Physical Activity - Regular exercise helps improve insulin sensitivity. Aim for a combination of cardio and strength training.

7.    Sleep - Prioritize quality sleep. Lack of sleep can lead to insulin resistance and unstable blood sugars. 

8.    Holistic Therapies - Consider holistic approaches like acupuncture, herbal remedies, and mindful eating to complement your diabetes management plan.

9.    Monitor Blood Sugar Levels - Regularly check your blood sugar levels and work closely with your healthcare team to adjust your treatment plan as needed.

Conclusion:

Managing blood sugars and diabetes holistically is a multi-faceted journey that involves not only what you eat but also how you live. By embracing a balanced, whole-foods diet, staying active, managing stress, and adopting a holistic mindset, you can take control of your diabetes and live a healthier, more fulfilling life. If you’re looking for the daily guidance and support to help improve your nutrition and manage your blood sugars, consider working with a registered holistic nutritionist. Contact Steph to learn more about how Thrive’s nutrition programs can benefit your overall health. 

Health Benefits of Quinoa

Did you know that quinoa is considered a superfood? This little grain has grown in popularity and has been used to create a variety of products that can found in health food stores around the world.

This gluten- free grain is high in protein and contains all nine essential amino acids and is also a great source of fibre. One cup of cooked quinoa provides 8g of protein and 5 grams of fibre.

Quinoa is also loaded with B vitamins, minerals and other antioxidants that are great for your health!

Here are some health benefits of quinoa and reasons to include it in your diet.

1. Quinoa is loaded with antioxidants that help to neutralize free radicals in the body.  The flavonoids found in quinoa have been shown to have anti-inflammatory and anti-aging properties and can also help to fight disease and improve heart health.

2. Quinoa is high in fibre which can help reduce blood sugar levels, lower cholesterol and help promote weight loss.

3. This superfood is high in iron, magnesium, potassium and zinc - minerals that your body needs! However, quinoa also contains something called phytic acid which can reduce the absorption of these minerals. Be sure to soak or sprout your quinoa before you cook it to help degrade the phyic acid and enhance absorption.

4. This naturally gluten-free grain is great for those who have a gluten intolerance or celiac disease.

5. Quinoa is high in protein and contains all 9 essential amino acids (the amino acids that your body cannot produce and therefore your need to get through the diet). A great source of protein for vegetarians and vegans.

6. Quinoa has a lower glycemic index, which will promote healthy blood sugar levels.

 Quinoa is easy to prepare and there are lots of fun ways to incorporate this superfood into your diet! Make a quinoa salad or breakfast bowl. You could sprinkle quinoa on your salads, include it in a buddha bowl or enjoy as a side grain with your meal.

Check out this easy and light quinoa salad recipe!

https://www.twopeasandtheirpod.com/asian-quinoa-salad/

Enjoy!!

If you want to learn more about nutrition, healthy eating and gain some new delicious recipes, contact Steph, registered holistic nutritionist, today!

Salmon - Healthy & Delicious!

Not only is salmon delicious, it also has amazing health benefits!

1. Eating salmon on a regular basis may help:

   • reduce risk of heart disease

   • control weight by reducing appetite, increasing metabolism and insulin sensitivity and reducing belly fat

   • reduce/fight inflammation

   • protect brain health, reduce risk of age-related memory issues and help improve symptoms associated with anxiety and depression

2. Salmon is high in B vitamins, which supports brain and heart health, energy production within the body and also helps reduce inflammation.

3. Salmon is a great source of the omega 3 fatty acids EPA and DHA. These essential fatty acids have been shown to reduce inflammation, lower blood pressure and reduce risk factors for disease.

4. A 3.5-ounce serving of salmon offers 22-25g of protein! Protein is required to build and repair tissues and also to make hormones, enzymes and other chemicals in the body.

5. Salmon contains selenium (a mineral that protects bone health and improves thyroid function) and potassium, which helps control blood pressure and prevent fluid retention.

6. Salmon contains the powerful antioxidant Astaxanthin, which may have a positive impact on the brain, heart, eyes, skin and nervous system.

Here's one of my favourite Salmon Recipes!

Ingredients:

Salmon Burgers:

12 oz. wild-caught salmon, baked and chopped

1/2 lemon, juiced (~2 Tbsp.) + ½ tsp. lemon zest

1 small shallot, minced (may substitute 2 cloves garlic, minced)

2 green onions, sliced

1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)

2 tsp. Dijon mustard

¼ tsp. salt

¼ tsp. pepper

2 eggs

1/4 cup almond flour

1 Tbsp. coconut oil or ghee/clarified butter

For the Avocado Garlic Sauce:

1 medium avocado, halved and pit removed

1/4 cup extra virgin olive oil

1/2 lemon, juiced

1 tsp. Dijon mustard

1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)

2 garlic cloves, minced

¼ tsp. salt

1/8 tsp. pepper

Instructions:

For the burgers:

1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.

2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.

3. Heat coconut oil on a griddle or pan to medium-high heat.

4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.

5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish. I love doing on some spinach!

For the Avocado Garlic Sauce:

1. In a food processor or blender, combine all of the ingredients and process until smooth.

Recipe Link: https://therealfoodrds.com/salmon-burgers/

ENJOY!!

For more healthy and yummy salmon recipes, check out my Pinterest Page!

To learn more about how to incorporate healthy foods into your diet, check out Thrive’s online nutrition programs!

How To Avoid Holiday Weight Gain

The holiday season is upon us!🎄

This time of year can be challenging when you're trying to lose weight and maintain a healthy lifestyle. Holiday parties, festive cheers, family gatherings and Christmas goodies can make it so easy to lose focus – but it doesn’t have to! Here are a few tips to help keep you healthy and on track this holiday season!

Tips to help you stay on track this holiday season

1. Eat a healthy diet – focus on eating balanced meals and snacks each day that include lean proteins, fruits and vegetables, healthy fats and whole grains.

2. Don’t skip meals – especially on the day that you’re planning your holiday meal. Include smaller meals and snacks throughout the day leading up to your festive dinner. This will prevent overeating and help to keep you on track.

3. Exercise – bundle up and enjoy the season! Get out for a walk or hike with the family or a friend and enjoy the cooler temperatures. Try snowshoeing, outdoor skating or cross-country skiing! Staying active will help keep your mind occupied and your weight in check and the fresh air will help reduce stress and boost your mood. Get a workout in at the gym if you can!

4. Snacking – this time of year brings lots of chocolates, baked goods and sweets to the office and the home. Be mindful of how much you’re enjoying and how often, do your best to keep the snacks out of reach and out of sight! Have healthy snacks available at all times – things like fruits, cut up vegetables, nuts/seeds and healthy bars are great to have on hand. Enjoy in moderation!

5. Portion control – it can be easy to overindulge in your holiday favourites, however, all of these extra calories can cause weight gain. Try using smaller plates or measuring out your food to ensure that you’re having proper serving sizes. Do your best not to go back for seconds and don’t be afraid to say “no thank you”.

6. Mindfulness – take a time out when you’re having your meals and snacks. Sit, relax and enjoy your food. Chew it thoroughly and pay attention to your body’s fullness signals. Sometimes distractions can cause you to overeat.

7. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes, wine and cocktails. Do your best not to drink your calories, be mindful of how much and how often you’re indulging. Enjoy in moderation! Drink lots of water – stay hydrated!

8. Sleep well – get into a good sleep routine while you’re on Christmas holidays and allow yourself to get the hours of rest that your body needs each night.

9. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful. Try to find time each day to enjoy the little things, to unwind and relax.

Christmas only comes once a year, so enjoy all of the little things! Just be mindful of what you’re indulging in and how often – and don’t be too hard on yourself. Stay active and keep focused on your goals. Have a date set to get things back on track after the holidays. 🍏

If you're looking for the daily guidance, support, and accountability to help you reach your weight loss and overall health goals in the New Year, contact Steph, registered holistic nutritionist, to learn more about Thrive’s online nutrition programs!