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Wednesday, February 28, 2024

The Sugar Solution!

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Do you feel hungry or thirsty after your meals? Do you feel very tired after carbohydrate meals? Are you suffering from sugar cravings? Are you having a problem with losing belly fat or abdomen weight?

If you’ve been in agreement to any of the above, there is a high chance that you’re having blood sugar issues or insulin resistance.

Here are few ways, which can help you to fix it:

1) Eat a diet high in vegetables such as: Artichoke, Arugula, Asparagus, Bok choi, Broccoli, Brussel sprout, Cabbage Cauliflower, Celery, Cucumber, Fennel, Green bean, Kale, Leek, Lettuce, Mushroom, Spinach, Squash, Watercress

• Healthy Fat intake: Include coconut, avocado, olive oil, olives, nuts, and seeds (avoid peanuts) – almonds, cashews, hemp, chia, flax, Lard, Tallow.

• Low sugar Fruits: Include Berries (blueberries, cranberries, raspberries), kiwi, papaya, honeydew, lemons, and limes.

• Protein: Chicken, turkey, duck, salmon, halibut, eggs, sausage, bacon, Beef, Bison, Buffalo, Lamb, Fish, Chicken, Turkey, Duck, Pork, Rabbit, Venison.

2) Avoid these foods:

• Sugar: White sugar, brown sugar, high fructose corn syrup (look on the back of food products), organic cane sugar, agave syrup, and any other sources of sugar.

• Processed and refined carbohydrates: Breads, pastas, pizza, muffins, processed gluten-free breads/tortillas/chips, and others (often contain corn, which is as bad as gluten).

• Dairy: especially from cows.

• Fried foods: even if it is a type of food that would be less inflammatory cooked another way, such as vegetables.

• Higher amounts of starchy vegetables, such as potatoes and yams (especially without skin), pumpkin, corn. If you eat small quantities, do not mix them with eating fats!

• Beer and Alcohol: Putting an end to all forms of alcohol. Red wine (rarely like 1 glass a week) could be an exception.

3) Try intermittent fasting: Approximately 14-15 hours of fasting and 9 hours of eating window.

4) Limit your meal frequency to 2-3 meals a day. Remember to do it gradually, initially limiting 5 meals to 4 in a fortnight, then limit 3.

5) Include veggies in every meal (fibre lowers the glycemic index (GI) of other foods as they are digested ranking the rate at which foods increase or decrease blood glucose in the system.

Diet expert Kara Sehgal says, “Apple Cider Vinegar has been credited with preventing insulin and blood sugar spikes after eating. Secondly watch your portion sizes, practice calorie restriction. Avoid artificially sweetened foods, look out for labels with hidden sugars. Engaging in regular physical activity can have powerful insulin-lowering effects. Yoga, walking, swimming, aerobics, Pilates, just take any fitness form to remain active and have a healthy weight. Cinnamon a delicious spice loaded with health-promoting antioxidants. Taking cinnamon enhances insulin sensitivity and decrease insulin levels. Fill up on fibre and get quality sleep. Remain hydrated and reduce stress with varied relaxing techniques.”

Stay healthy, stay happy!

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