There are many steps required in the control of blood sugar. This video goes over the steps that are essential to keep our blood sugar at optimal levels and the nutrients we may be deficient in, leading to diabetes, insulin resistance and high blood glucose levels.
Do you know why your Thyroid Hormone System is not working?
There are 5 areas where this system can break down… This short video is a great overview of how this system works and where our blindspots are coming from.
We all know that sugar is a major negative player in our health, regardless of how specific our knowledge is. It should come as no surprise that high sugar intake has been linked to a vast number of medical conditions including, but certainly not limited to: Diabetes and insulin resistance, some cancers, heart disease, stroke, autoimmune diseases and immune dysregulation, obesity and of course weight gain.
Not all sugars are created equal. In fact, naturally occurring sugars like those found in fruit, honey and maple syrup (unprocessed) are not as bad as processed sugars and high fructose corn syrup, and they also contain important antioxidants, phytochemicals, fiber, vitamins and minerals.
Here are some practical tips that you can use to help cut avoidable sugars out of your diet.
- Stop Buying Processed Foods
This is the biggest change that you can make in your diet when cutting down on sugar. Here’s an easy rule to remember – if it comes in a box, bag or can, it contains added sugars. It’s not uncommon for a single food item to actually have four to five types of sugar added.
- Choose whole, fresh fruit
Dehydrated fruit, juice and our childhood favourite Fruit Roll-ups are all made up of almost pure sugar, and have been stripped of their all important phytochemicals, antioxidants and fiber. Buy whole fruits and have them cut and ready to eat any time you crave a snack or for dessert. Choose berries, cherries, oranges, lemon and lime over denser fruits like apples and bananas.
- Make Homemade Tomato Sauce
You would be surprised how much sugar goes into a can/bottle of tomato sauce. Next time you are at the grocery store, read the ingredient list on a can of any brand, noting how high sugar is on the list. Its amazing how good tomatoes taste when they simmer in a pot with some fresh herbs and spices. Here is a great recipe for Homemade Tomato Sauce.
- Make Your own Salad Dressing
Sugar are very commonly hidden in store bought salad dressings. I find that these store bought dressings actually don’t taste nearly as good as my basic, easy homemade dressings, where I mix up 2-3 ingredients at room temperature:
Choose 1 oil (Extra Virgin Olive, Avocado or Walnut are quite good)
Choose 1 vinegar (Balsamic is my favourite but plain white or cider also work)
- Don’t keep “treats” in the house
It’s as simple as out of sight, out of mind. If it’s not in the house, you can’tpassively snack on it while binging Netflix on a Sunday in your pyjamas. If you don’t buy it, you won’t eat it! In fact, stop calling them “TREATS”… it’s a trick 😉
- Cut out Soda
This one is a no brainer. Trade in soda for water with lemon, lime, cucumber or frozen berries. If you still need something bubbly, drink soda water, either plain or with lime or lemon.
- Avoid Flavoured Yogurt
Most commercial yogurts contain as much sugar as a candy bar. Don’t eat it! Instead, buy or make your own plain yogurt and add fresh fruit, and maybe some honey if you still need some sweetness.
- Read the Ingredients on all sauces in your fridge
You would be surprised to find that many of the sauces located in your refrigerator contain more sugar (and sugars with other names to trick you like high fructose corn syrup) than you expect. It is readily found in barbecue sauce, ketchup, relish, hot sauce, chutneys, jam and jellies, in relatively high quantities.
- Give yourself rules about Dessert
Sometimes you give in to temptation, and that is completely understandable. We are all social creatures and eat foods to fit in to the crowd. Its tough to attend a birthday party or holiday dinner where there isn’t cake or pie being served. Two options include setting a rule of only eating these desserts on special occasions, or the three-bite rule – limit yourself to three very mindful bites of dessert and often times you won’t even want any more.
- Try Dark Chocolate
This has become a go-to option of mine personally. Choosing a dessert option that has significantly less sugar, but contains the positive benefits of cacao. You probably won’t be able to eat a full bar of dark chocolate, like you can with milk chocolate.
I used to hate the gym. I used to have a negative reaction to lifting up a weight, or even the thought of taking a walk. Getting up the courage to work out was one of the hardest thing to do. When I finally realized that I needed to make a change, it was time to find a way to get active and learn how to use my body to do the things it was built to do.
I always had a preconceived notion about working out and that it involved some special talent that I did not have, or could ever gain. I tried the treadmill, the elliptical, weight lifting machines and even biking. Then, one day, a friend introduced me to the game of Squash and I immediately found my way in! I have now been playing squash for over 2 years, two to three times per week and have even started Crossfit to help increase my strength and weightlifting technique.
Transitioning from a lazy couch potato to someone who actively works out 4 days per week was not easy and required much discipline as well as a strong support system. I also realized that it is not as hard as I was making it out to be. One of my favourite images through my research was the hierarchy pyramid of movement by Mark Sisson of Mark’s Daily Apple and The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy.
Step 1: Move Frequently at a Slow Pace
This step involves walking, hiking, cycling or performing easy, slow movements for between 2-5 hours per week – 30 minutes per day of going for a walk outside, riding a bike with a friend or loved one is all you really need.
This is the single most important step in starting to become more active and fit, especially for those people who are just starting out.
Step 2: Lift Heavy Things
Between 1 to 3 times per week, do some heavy lifting. Whether you choose to hit the gym once per week for 10-12 minutes (yes this is possible – see Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week) or simply do some squats, lunges, curls and shoulder presses at home a couple times per week, the important thing is to find a routine that works for you. Body weight exercise (30 Exercises To Do At Home. (Bodyweight Exercises to Lose Fat and Get Healthy)) is also a great option for people that are starting out and don’t want to blow their budget on gym memberships.
Step 3: Sprint
This step requires about 10 minutes of effort per week. Find something that you like to do at maximal effort for a total of 10 minutes per week and make it a routine. This can include running, sprinting or 1 rep max weight lifting for a new Personal Record in a Crossfit Class, this is the toughest but most fun thing to find once you reach this level.
If you are tired of being tired and lazy, and have let that New Year’s resolution pass you by, try getting active with some slow deliberate movements with someone you can be accountable with. Once you start and find the routine that works for you, I promise it will be hard to stop!
Happy Exercising! Get Active and have fun!
Below are some interesting links... Enjoy!