The Perfect Diet to Balance Blood Sugars 2022

Hi, I'm Jennifer Ray and this is a series called Wellness Wednesdays. In this series, I aim to provide inspiring and empowering highlevel health strategies. In particular, I pay attention to herbal medicine and food as medicine. If you've been experiencing symptoms like roller coaster moods, an extra roll of fat tissue around the midsection, sugar cravings, trouble sleeping or lowered immune function, this video is for you. In today's video, I'll discuss maintaining a healthy blood sugar balance and some herbal medicine that can help even if you're not experiencing readily apparent blood sugar issues.

Integrating these suggestions will help to keep you on the road to health and longevity.

In ancient times, we moved our bodies constantly and ate small portions of whole foods. This kept our blood sugar steady and healthy. Today, most of us consume more sugar and get less movement than our body needs, and this can lead to imbalance. Even if we eat a fairly healthy diet, we may still be experiencing higher than healthy blood sugar levels. Your body needs sugar to survive.

When you eat food, it's broken down into sugar and used for energy. In order for your body to use the sugar and turn it into energy, it needs a hormone called insulin. Insulin acts like a key, allowing the sugar you eat into your cells. So when you have more sugar in your system, your body tries to catch up by producing more insulin. Basically, problems arise when you have too much sugar and or insulin circulating in your body.

The highs and lows associated with these high levels of sugar and insulin can be pretty damaging over time, resulting in inflammation, higher levels of cortisol that's the stress hormone, recurring UTIs moodiness, weight gain, and nerve damage. Before talking about other remedies, it's really important to remember that the single most important solution to blood sugar concerns is getting movement. It's important that you move every day to help your body use the sugar energy it has circulating. The second most important remedy is diet. I could talk for a very long time about diet options when it comes to this topic, but for the purposes of this video, just remember to eat a whole foods diet with plenty of fresh vegetables, a small portion of healthy carbs like whole grains, some healthy fat and protein.

If you're consuming smoothies or fresh squeezed juice, please be sure they're not full of high sugar foods like carrots, beets and fruit like bananas. A little is okay, but your smoothie or juice should be mostly Greens and other ingredients like your favorite protein or fat. Addition only add a small amount of flavor or something sweet to make it tasty, like a small Apple or some berries, squeezed lemon or fresh ginger. Both remedies I want to mention today can be easily incorporated into your diet. Try to take both remedies during meals instead of on an empty stomach.

This will help to minimize the risk of lowering your blood sugar too much. The first remedy I'd like to discuss is cinnamon. Cinnamon is a really easy to use plant that is very effective at gently lowering blood sugar and improving insulin sensitivity. Use about half teaspoon of powdered cinnamon a day. I like to add it to oatmeal in the morning but you can also make a tea using cinnamon sticks.

Just place the sticks in a pot of boiling water with a lid and simmer for about 15 to 20 minutes. Strain and enjoy the tea. The next remedy is blueberry. Yep, you can use blueberries to help support your body if your blood sugar balance is a concern. This amazing plant has the ability of not only helping to lower your blood sugar but it also supports a lot of other systems that are negatively affected by blood sugar imbalance and inflammation.

You can eat a handful of fresh or frozen berries daily for best results. I hope that helps you to find more balance and even out your cravings. Keep moving, eat a diet of whole foods with lots of fibrous vegetables and use cinnamon and blueberries regularly to balance your blood sugar. Let me know in the comments below what kind of movement practice you like to do to stay active or which remedy you chose to integrate into your life. You can also head over to Jenniferray.com for many more resources.

Thank you so much for watching and make sure to sign up for my mailing list over@jenniferray.com. I promise to keep providing you information that helps you to reconnect to how capable you are of finding your true health potential. Take care and see you next time on Wellness Wednesday.

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Again, I hope you guys are having a beautiful Tuesday. And today's topic, we're going to be talking about healthy blood sugar levels and how they can so blood sugar. Balancing your blood sugar levels is one of the foundations of eating. And it's the number one topic that I talk to a lot to my clients.

And whatever is going on in your body, whether it's hormonal disturbance, Imbalance can soon be feeling better sooner than later. So what is blood sugar? Blood sugar refers to the concentration of glucose in our bloodstream. So glucose is the primary energy source. So if you eat, a carbohydrate gets broken your blood sugar so that your pancreas will release the hormone insulin to bring your glucose into your cells for energy.

So we're either going to use the glucose for energy now or we're going to store it in our muscle. This is glycogen in our liver and about 400 grams in our muscles to use for later on. So anything else would get turned into triglycerides.

Keeping our blood sugar stable will help with our energy levels and our mood throughout the day. So you're wondering how do I get high blood right now or store for later and over time, if that's consistent, it can lead to insulin resistance where you're left with a higher concentration of sugar in your blood. So this is the opposite of high blood sugar. You may get a low blood sugar if you're skipping meals and not having your regular meals or you go too long between your meals. So sometimes we might be feeling that angry.

Sometimes, mom, you just want to eat now. So that will lead to a cycle of eating too much and that will lead to restriction later on and that leads to a binge crash like a roller coaster. So we want to avoid that as well. So what contributes to a high or low blood sugar? Fast carbs without any protein or fat.

Healthy fat at your meal. Our eating pattern if we're inconsistent with meals or we skip meals, a lack of good sleep, connector, inflammation, being under stress and toxins in our food and our environment. So why is a normal blood sugar level? Because over time, if you have spikes and loads, it can deplete your body of nutrients. It puts your body under a great amount of stress.

It will affect your healthy gut microbiome. It does even to manage your blood sugar. So you want to know what you feel when you have a high blood sugar or low blood sugar. I'm sure we've all felt it before. Stressed and overwhelmed and exhausted, you might be feeling nervous or jittery irritable.

You have headaches throughout the day, you're feeling light headed. You feel better after you eat a meal in sugar and alcohol. After eating, you feel that you have more energy. You have excessive thirst in urination, sleeping. You have weight fluctuations.

You have trouble exercising. You feel depleted after your workouts. If you also have a family history of diabetes to blood sugar fluctuations higher lows. So there are a lot of problems associated with the imbalance in blood sugars. We all think about type two diabetes.

You have an increase in appetite. You have increased Cortisol levels, brain fog, sleep issues, energy level issues. Our blood sugar also has an effect on our hormones. So if we are consistently under stress from good, bad can be physical stress, emotion, constant stress and inflammation, which will increase our cortisol. And when our cortisol hormone is increased over a period of time, it can infect our it's all due to that Cortisol level being constantly elevated, which also will release the sugar into our blood.

So we definitely want to keep this. That's why we want low blood sugars. What can we do? You're asking me how do we keep our blood sugar stable? So there's a lot of things that we can do.

So number one is to eat consistent meal with a healthy protein source and a healthy fat. You want to have a diet high in fiber coming from your vegetables and your fruits and whole grain eating every four to 6 hours. So avoiding those large gaps and you want to keep your sugar treats minimal. So on occasion you want to avoid sugar whole foods. You want to use your herbs and spices to spice up and flavor your meals so you can enjoy healthy meals.

You want to make sure that you are hydrated. It could be flavored water with lemon, cucumber, Mint, frozen fruit. It's summertime now. It's really hot and it's easy to get dehydrated without knowing. So if you're not a water lover such as Mint and fruit and use supplements.

If you need to use supplements and you definitely want to talk to your doctor or your dietitian for your supplemental, use sugar at Bay so you can prevent prediabetes diabetes, mood swings, weight fluctuations, like I mentioned, fatigue, irritability. There's all these tips that I recommend that will help you manage your blood sugars and that is managing your stress. Negative stress. It can be also emotions that are positive emotions. So managing your stress is super important will help also manage stress and exercise.

Exercise is an important factor in managing our blood. You enjoy. So you can be consistent with the exercise and looking at your alcohol consumption as well. That's super important on our balancing our blood sugar levels. And now that it's summer, look into your lifestyle and your diet and look at your alcohol consumption and not to ignore that when you're trying to help stabilize your blood sugars.

So that is a little wrap on diet in your meals, balanced meals with healthy protein, healthy fats and lots of fiber in a nutshell and looking at the different lifestyles that you can lifestyle changes that you can manage your stress, your questions on anything I talked about today, please put them in the comments. I appreciate everyone joining on every Tuesday and Friday here at Hog Foothill Ranch lifestyle program and so grab your kids and learn a new recipe on Friday and that wraps up today's Tuesday topic. I hope you guys have a great day and I'll.