How Do I Keep My Blood Sugar Stable?

Leave a comment July 19, 2017 Balanced Plate Nutrition

Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Or, does it mean absolutely nothing to you?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles….basically to function as a human!

The thing is, it can fluctuate. A LOT.

This fluctuation is the natural balance between things that increase it; and things that decrease it. In the most simple of explanations, when carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy.

But why keep your blood sugar stable? Does it even matter?

Your body is always seeking homeostasis (back to high school science with that term, lol) and therefore wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued (mid-afternoon slump), and irritable. And, it should be low enough that your body isn’t scrambling to remove excess from the blood. Homeostasis. That’s the goal.

Okay, we’re going to get slightly technical but I want you to stay with me because this information is important. Ready?

When blood sugar is too low, this is referred to as “hypoglycemia.” When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.” This means your cells are just so bored of the excess insulin constantly floating around that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. It’s like the boy who cried wolf. He set off so many false alarms about the wolf that when the wolf came, no body else did. With insulin resistance, your cells do the same thing!!!

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. And a whole host of other health related problems that are best avoided.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. And keep you human.

4 simple steps you can take to help balance your blood sugar are:

Reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks, overabundance of starchy carbohydrates, candy and having smaller portions of dessert (or only having one set night during the week where you have dessert. In our house, Sunday is our dessert night. The kids put in their request and I do my best to honour it. Not only do they appreciate and savour the dessert, but they’ve come to understand that dessert isn’t something to eat on a daily basis.)
Eat more fibre. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods can reduce or remove fibre). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
Eat more protein. Like fibre, protein slows down the amount of sugar absorbed from your meal. It also helps keep you feeling full and satiated. Protein sources include beef, poultry, pork, fish and some legumes.
Eat more fat (the good kind). Consuming foods like avocadoes, coconut oil, butter, olive oil, fish oil, flax seed oil, hemp oil are not only good for you, but will also help to keep your blood sugar stable.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Besides making changes to your nutrition, there are also lifestyle changes you can implement to help balance blood sugar.

Exercise. Get your body moving on a regular basis. It helps to improve your insulin sensitivity; so that your cells don’t ignore insulin’s call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. That makes exercise a WIN-WIN!
Reduce stress. Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar (glucose)! When you are stressed, signals are sent to release stored forms of sugar back into the bloodstream, thereby increasing blood sugar levels. So, try to reduce the stress you’re under or manage it more effectively.
Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings (yes, yes and YES! I’ve personally not been getting alot of sleep lately and I WANT ALL THE BREAD and CHOCOLATE). Sleep is a crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Making sleep more of a priority – will do your blood sugar (and mental health) good.

Your body is on a constant 24-hour quest to keep your blood sugar stable. Its always looking for homeostasis….it’s little piece of Zen. The body has mechanisms in place to do this, but those mechanisms can get tired and lazy if you constantly overload your system. And those long-term blood sugar issues can spell trouble! Minimizing exposure to excessive starchy or refined carbs, and eating more fibre, protein, and fat, while also incorporating exercise, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

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Recipe: Cinnamon Apples

Serves 4

Ingredients:

2 apples, chopped
½ tsp ground cinnamon

Directions:

Slice apples
Place them in a bag or bowl with lid
Add cinnamon
Shake to coat
Take a bite and enjoy the deliciousness

Tip: Keeping the peel on increases the fibre content, which is even better for stabilizing your blood sugar.

The Gut Brain Connection: How To Feed Your Brain

Leave a comment July 11, 2017 Balanced Plate Nutrition

If there was ever a call for “digestive health,” THIS. IS. IT. So, take note!

Your gut is considered your “second brain.” There is no denying it anymore.

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat, feeds not only your body but can directly affect your brain.

So, what exactly is the “gut-brain connection?” It’s very complex, and to be honest, we’re still learning lots about it!

Let’s dive into some basics…we’ll call them Gut Brain 101.

To start, there are multiple things working together. Things like:

The vagus nerve that links the gut directly to the brain;
The “enteric nervous system” (A.K.A. “second brain) helps the complex intricacies of digestion flow with little to no involvement from the actual brain;
The massive amount of neurotransmitters produced by the gut;
The huge part of the immune system that is in the gut, but can travel throughout the body; and,
The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)

Vagus nerve

This is a nerve that runs directly from the gut to the brain. And after reading this far, you’ll probably get a sense of which direction 90% of the transmission goes…Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

2. The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord? Crazy right? And that’s why it’s referred to as the “second brain.”

And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done by a “smarty pants” don’t you think?

And do you know how these nerves speak to each other, and to other cells? By chemical messengers called “neurotransmitters.” In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! Let me say that again. MANY OF THE NEUROTRANSMITTERS THAT HAVE A STRONG EFFECT ON OUR MOOD ARE MADE IN THE GUT! A whopping 95% of serotonin is made in your gut, not in your brain! (Serotonin maintains mood balance and I call it your ‘happiness hormone’.)

3. The immune system of the gut

Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? Approximately 75% of our immune system is in our gut!

But did you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere? If they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body…including the potential to cause inflammation in the brain.

4. Gut microbes

Your friendly neighbourhood gut residents…just like spiderman (lol)! You have billions of those little guys happily living in your gut and they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.

So how do these all work together for brain health?

The honest answer to how these things all work together is that we don’t fully understand all the complexities just yet. But one thing is becoming clear. A healthy gut IS KEY to a healthy brain!

So my question to you – are you feeding yourself in a way that supports your mental health?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone. Two things that you may consider eating more of are fibre and omega-3 fats. Fibre (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish like salmon, walnuts, algae, and seeds like flax, chia, and hemp) are well-known inflammation-lowering brain boosters.

Recipe (Gut food fibre, Brain food omega-3): Blueberry Hemp Overnight Oats

(photo credit: )

Serves 2

Ingredients:

1 cup blueberries (fresh or frozen)
1 cup oats (gluten-free)
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped walnuts

Directions:

Blend blueberries in the food processor until smooth.
Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fibre in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts. A match made in health heaven.

Eat Like A Cave(wo)man – Paleo Diet 101

Leave a comment June 19, 2017 Balanced Plate Nutrition

I’m guessing, at the very least, you’ve heard of the “paleo” diet. It was the world’s most popular diet in 2013!

But, what is it? Is it a fad? Is it a lifestyle change? Is it right for you?

Scientist and self-described, “Paleo Mom”, Sarah Ballentyne, Ph.D. defines it as:

“…a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

From the definition alone, it seems to hit all of the key health pillars.

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before the agricultural revolution.

Of course, being a “diet,” or a way of life, paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods. Check, check and CHECK!

But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet, including fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. With the exception of processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.) – the paleo diet offers it’s users a wide variety of foods to choose from .

If you are interested in exploring paleo, you have the option of using the diet as more of a “template,” rather than a strict set of rules. It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs (bonus!). And there are plenty of delicious and nutritious foods to choose from (whoop, whoop)!

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy and whole) foods on their list of exclusions. High-quality dairy (think grass-fed, full fat, and possibly unpasturized) , white rice, or potatoes may be added to less restrictive forms of the paleo diet. Really, it’s up to you but you could consider this “Paleo light”.

Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the paleo diet can help with weight loss and belly fat. If that’s a problem area for you, that alone may be reason enough to give it a try!

Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease, it has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases (many people who suffer from MS have found improvement of symptoms when following a paleo diet).

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. And any form of eating that supports gut health is one that you should consider.

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try. If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy. Even if you don’t have food intolerances, high risk of heart disease or diabetes, the simple elimination of added sugars, processed and refined foods can (should?) be a health goal to move towards.

Science has also shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation (all good things).

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo” or want to try “paleo light”.

Two great resource books for you to check out:

Paleo For Beginners: Essentials to get started

Weeknight Paleo: 100+ easy and delicious family friendly meals

Recipe (Paleo): Banana Muffins

Makes 12 muffins

Ingredients:

3 large eggs
5 mashed bananas
½ cup almond butter
¼ cup coconut oil
1 tsp vanilla
½ cup coconut flour
1 tbsp cinnamon
1 tsp baking powder
1 tsp baking soda
pinch of sea salt

Directions:

Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

The Coconut Oil Craze – Should You Jump On The Bandwagon Too?

2 Comments June 8, 2017 Balanced Plate Nutrition

Yes, yes you should. End of post.

Seriously though, what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil contains the same 9 calories per gram as other fats and it is extracted from the “meat” of the coconut (the white, fleshy inside). It’s a white solid at room temperature and easily melts into a clear liquid on a warm or hot day.

Like all things in life, not all fats are created equal. Coconut oil is special. Wonder Woman special. And here’s why….

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.” This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

But wait, it gets better!

Coconut oil’s MCTs have also been shown to have a few different fat loss benefits. Can I get a WHOOP, WHOOP?!?

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; (when you compare the calories burned after eating the same amount of other fats). In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%. Without even moving a muscle!

Third, some studies also show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” – and remember why waist circumference matters? ).

Just remember not to add coconut oil to your diet without considering the other fats and oils you may already be eating!

Now that you are totally on board with adding coconut oil to your diet, are you also wondering how much coconut oil you should eat? Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day. You likely don’t need any more than that.

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best…And does it even matter what kind of coconut oil you use?

I recommend you stay away from “refined” ones, and opt for “virgin” or “extra virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants and keeps the oil pure.

Some of the brands that we use at our house are:

: LEARN MORE HERE

: LEARN MORE HERE

Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It contains “trans fats”, and you never want to be consuming those.

Tip: Coconut oil, has a high ‘smoke point’ of 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

There are a ton of pros to including coconut oil in your diet. The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now. You now know that this may help you to lose weight, reduce belly fat, and increase your metabolism.

And it tastes AH-mazing too!

Recipe: Seductive Fudge

(after tasting this, anyone you share it with will do anything you ask….it’s that good)

(Photo credit:honeyvillefarms.blogspot.com

Serves 12

Ingredients:

1/2 cup virgin coconut oil
1/4 cup almond butter
1/2 cup cocoa powder
1/2 cup maple syrup
1 tbsp pure vanilla extract
sea salt to taste
6 tablespoons slivered almonds

Directions:

Mix together the coconut oil and almond butter
Add cocoa powder and mix until combined.
Pour in the maple syrup, vanilla, and salt until smooth.
Stir in the slivered almonds.
Line a loaf pan with parchment paper.
Scoop the mixture into the pan and spread out until even.
Freeze for 1 hour or until solid.
Slice into small squares and prepare to be seduced.
Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish. All options are equally delicious!