Craving to Much Sugar?
Did you know that the average American consumes more than 120 pounds of sugar per year, which is approximately 45 teaspoons per day?
Do you remember hearing that breakfast is the most important meal of the day? Think about how you feel when you skip breakfast. Your body’s fuel supply begins to run very low and you wind up running on fumes. So, you grab a high-calorie muffin or chocolate bar later in the morning, just when you start feeling really, really hungry. What happens then? This snack causes insulin to dump out of the pancreas into the bloodstream, as the body attempts to process the surge in blood glucose from the snack you just ate.
Unfortunately, this pattern is repeated throughout the day. A graph of the average person’s blood sugar levels would show sharp spikes-both highs and lows- in every 24-hour period. Eventually, the insulin-producing cells in the pancreas wear out. The result is consistently high levels of blood glucose which is called diabetes.
Diabetes can cause many serious health issues and is associated with obesity, heart disease, and increased mortality. A preventative strategy would be to ensure that blood glucose levels are steady throughout the day. Our brain needs a constant level of blood sugar in order to function correctly. Fluctuations in blood sugar can cause anxiety due to the effects on the brain.
First line treatments in blood sugar balance include lifestyle modifications with weight loss as the goal. It has been suggested that a person 30% or more overweight for over 30 years will develop diabetes. Therefore, dietary modifications are paramount.
Increasing fiber (guar, pectin, oats, psyllium, bran, fruits, vegetables and beans) and watching the glycemic index of foods (foods which don’t create a quick glucose-insulin response) is essential in managing blood sugar levels.
A regimen high in whole grains, beans, legumes, vegetables and whole fruits (whole fruits are much lower on the glycemic index than juices) will keep the blood sugar even without fluctuation.
Avoid refined, processed foods, increase complex carbohydrates and fiber, and balance with enough high protein foods.
Two servings of beans per day may help control blood sugar levels (soak beans in several drops of iodine) to alleviate gas-producing effects.
Moderate amounts of lean meat, fish and unsaturated fats are helpful.
Small, frequent meals eaten throughout the course of the day will alleviate adrenal and pancreas stress by maintaining blood glucose levels.
A vegetarian diet may be helpful. Onions and garlic have blood-sugar lowering effects.(Murray, M., N.D. Natural Alternatives to Over-the-Counter and Prescription Drugs, William Morrow and company, Inc NY, 1994, p.179).
Follow an elimination/rotation diet to detect food allergies or sensitivities.
Supplementation may include:
Studies have shown that exercise (with a goal of at least 150 min/week) resulting in weight loss reduced the risk of type 2 diabetes. Moderate exercise is suggested to increase cell sensitivity to insulin. The same studies found lifestyle changes to be superior to Metformin.
Stress:
Decreasing stress, thereby lessening strain on the adrenal glands will result in better overall health and contribute to keeping the body’s insulin levels in check.
Other lifestyle/diet changes to consider:
You can eat sweets occasionally without feeling guilty, however, moderation is the key. Consider swapping a high carb-containing food in your meal for something with fewer carbohydrates and eat the remaining carbohydrates as a sweet. For example, if you were going to include a potato, rice or pasta with your meal and a slice of bread, consider not eating that and instead enjoy a cupcake, or the like.
Artificial Sweeteners:
Be aware that many products made with artificial sweeteners, as baked goods and artificially sweetened puddings, etc still contain calories and carbohydrates that can affect your blood sugar level. Sugar alcohols still contain calories, so check product labels for words as: "isomalt," "mannitol," "sorbitol," and "xylitol."
Two natural sweeteners, Stevia(Truvia, Pure Via) and agave nectar (Wholesome Sweeteners, Madhava) offer other options for sweetening your food. However, you will need to experiment with the sugar-to-sweetener ratio, which is different for each product, until you like the taste. Since agave nectar isn't calorie or carbohydrate-free, it shouldn't be considered for weight management, however, it does have a lower glycemic index than does sugar, so it won't affect your glucose level as much.
Stopping smoking, moderating alcohol intake and proper sleeping habits will help to alleviate blood chemistry surges, which in turn will promote a thriving, well-balanced body.
Top
Do you remember hearing that breakfast is the most important meal of the day? Think about how you feel when you skip breakfast. Your body’s fuel supply begins to run very low and you wind up running on fumes. So, you grab a high-calorie muffin or chocolate bar later in the morning, just when you start feeling really, really hungry. What happens then? This snack causes insulin to dump out of the pancreas into the bloodstream, as the body attempts to process the surge in blood glucose from the snack you just ate.
Unfortunately, this pattern is repeated throughout the day. A graph of the average person’s blood sugar levels would show sharp spikes-both highs and lows- in every 24-hour period. Eventually, the insulin-producing cells in the pancreas wear out. The result is consistently high levels of blood glucose which is called diabetes.
Diabetes can cause many serious health issues and is associated with obesity, heart disease, and increased mortality. A preventative strategy would be to ensure that blood glucose levels are steady throughout the day. Our brain needs a constant level of blood sugar in order to function correctly. Fluctuations in blood sugar can cause anxiety due to the effects on the brain.
First line treatments in blood sugar balance include lifestyle modifications with weight loss as the goal. It has been suggested that a person 30% or more overweight for over 30 years will develop diabetes. Therefore, dietary modifications are paramount.
Increasing fiber (guar, pectin, oats, psyllium, bran, fruits, vegetables and beans) and watching the glycemic index of foods (foods which don’t create a quick glucose-insulin response) is essential in managing blood sugar levels.
A regimen high in whole grains, beans, legumes, vegetables and whole fruits (whole fruits are much lower on the glycemic index than juices) will keep the blood sugar even without fluctuation.
Avoid refined, processed foods, increase complex carbohydrates and fiber, and balance with enough high protein foods.
Two servings of beans per day may help control blood sugar levels (soak beans in several drops of iodine) to alleviate gas-producing effects.
Moderate amounts of lean meat, fish and unsaturated fats are helpful.
Small, frequent meals eaten throughout the course of the day will alleviate adrenal and pancreas stress by maintaining blood glucose levels.
A vegetarian diet may be helpful. Onions and garlic have blood-sugar lowering effects.(Murray, M., N.D. Natural Alternatives to Over-the-Counter and Prescription Drugs, William Morrow and company, Inc NY, 1994, p.179).
Follow an elimination/rotation diet to detect food allergies or sensitivities.
Supplementation may include:
- Vitamin D
- Cinnamon
- Fish Oil
- Co-Q-10
- Chromium
- Biotin
- Magnesium Citrate
- Alpha Lipoic Acid
- Niacin
- Vitamin E, C, B’s
- Phosphatidyl choline
- Bromelain
- Quercetin
- Zinc
- Adrenal and pancreas support
- HCL and pancreatic enzymes
- Calcium and magnesium
- Fenugreek
- Guar gum
- Milk Thistle
- Gymnema
- Bitter Melon
- Apple pectin, Beet powder and Oat Fiber
Studies have shown that exercise (with a goal of at least 150 min/week) resulting in weight loss reduced the risk of type 2 diabetes. Moderate exercise is suggested to increase cell sensitivity to insulin. The same studies found lifestyle changes to be superior to Metformin.
Stress:
Decreasing stress, thereby lessening strain on the adrenal glands will result in better overall health and contribute to keeping the body’s insulin levels in check.
Other lifestyle/diet changes to consider:
You can eat sweets occasionally without feeling guilty, however, moderation is the key. Consider swapping a high carb-containing food in your meal for something with fewer carbohydrates and eat the remaining carbohydrates as a sweet. For example, if you were going to include a potato, rice or pasta with your meal and a slice of bread, consider not eating that and instead enjoy a cupcake, or the like.
Artificial Sweeteners:
Be aware that many products made with artificial sweeteners, as baked goods and artificially sweetened puddings, etc still contain calories and carbohydrates that can affect your blood sugar level. Sugar alcohols still contain calories, so check product labels for words as: "isomalt," "mannitol," "sorbitol," and "xylitol."
Two natural sweeteners, Stevia(Truvia, Pure Via) and agave nectar (Wholesome Sweeteners, Madhava) offer other options for sweetening your food. However, you will need to experiment with the sugar-to-sweetener ratio, which is different for each product, until you like the taste. Since agave nectar isn't calorie or carbohydrate-free, it shouldn't be considered for weight management, however, it does have a lower glycemic index than does sugar, so it won't affect your glucose level as much.
Stopping smoking, moderating alcohol intake and proper sleeping habits will help to alleviate blood chemistry surges, which in turn will promote a thriving, well-balanced body.
3D Spine Simulator
Launch 3D Spine Simulator
Testimonial
"I have known Dr. Iris for over 15 years & in all that time she has never wavered from being not only a professional in her field, but treating you like a friend. She has always taken good care of me & made time to see me when I've needed her care. She is always on a quest to learn more & educate her patients so they can lead healthy lives. Her patients come first there is no question about that."
A Sweet Gift Of Love
Buy: TWO 1-hour massages for only $110
Use the form below or call us at 949-380-7215 to take advantage of this exclusive offer.