What do Insulin Resistance and Summer Have in Common?

Plenty, it turns out, and it has everything to do with what you’re eating this summer.  Even though summer brings with it an abundance of fresh fruits and vegetables, making it easier to eat healthily, it also brings added risks. 

What could taste better during the lazy, hazy days of summer than fruity cocktails and rich ice cream?  Unfortunately, these are the foods that can spell danger for your blood sugar level.  The few minutes of pleasure that you derive from those cold, sugary treats can pave the way for decades of chronic illness.

Blood Sugar Basics

When you eat sugary treats, your blood sugar levels rise.  Your blood sugar level is a measure of how much sugar or glucose is circulating in your bloodstream. Too much glucose in your blood is dangerous, so your body works hard to lower the levels.  It does this by releasing insulin, a hormone which enables your cells to absorb the excess glucose.  

The danger comes when you continue eating too much sugar, because your body responds by producing more and more insulin.  Too much insulin trains your cells to become resistant to insulin, and this is called insulin resistance.  

The net effect is that it then takes more and more insulin to make your cells remove the glucose from your blood.  When this happens, your blood sugar levels stay elevated, your insulin levels stay elevated and you develop pre-diabetes.

Still want that ice cream?  I know, me, too.  ;-b

Moderation is the Key

Don’t panic.  This doesn’t mean that you can never indulge in a sugary treat again.  What it means is that you need to be smart about the amount you eat and how you eat it.

Have you ever heard of the glycemic index?  It is simply a way of categorizing foods according to their effects on the level of glucose in your blood.  A food with a high glycemic index will cause more glucose to build up than will a food with a low glycemic index.  

In order to control your blood sugar levels, it is helpful to eat lots of foods with a low glycemic index.  And if you eat foods with a high glycemic index, be sure to pair them with low glycemic foods in order to slow the effect on your blood sugar.

High glycemic foods include white flour, white sugar, white rice, and even big, white potatoes.  Low glycemic foods are foods that have lots of fiber and protein.  These would include beans, whole grains, lean proteins and nuts.

Simply being aware of the glycemic index will help you eat in a way that reduces the stress on your body.  If you are going to have an ice cream treat, make sure you eat it at the end of a meal that contains low glycemic foods.  And, if possible, have it on a resistance training day – that will help also!

So this summer, have an occasional treat, but be sure it is occasional...seriously. ;-b  Your body will thank you!

 

Costco Quick Healthy List

If there's one thing I know for certain, it's this: my clients love shopping at Costco! The quality is great, they have a huge organic selection, the customer service is reportedly amazing and the prices are significantly lower than your average grocery store.

Whether you are an experienced Costco shopper, or are thinking about joining, here are the ingredients that I love to purchase at Costco:

I'm giving you this shopping list of healthy selections from Costco.  Download it and USE IT to nourish your body.

 Click in on image

Click in on image


2018 Wise Women ReTREAT Best Recipes

Screen Shot 2018-02-15 at 6.41.20 PM.png
Chef Jen's Paella.png
Chef Jen's Berry Compote.png

lavender-essential-oil-natural-health-benefits-anxiety-insomnia-period-pain.jpg

Click on image above to take a quick quiz and do some quick moves!

PrAna - "Breath, life, vitality of the spirit."
These qualities infuse not only our name, but also our aspirations, the things we make and how we make them. Welcome to mindfully designed, built to last products – born from the experience.

I love these clothes - their quality is amazing and I love the look.  Check them out by clicking on the logo


Jade Yoga Mats

I love these yoga mats.  they are the perfect mix of sticky and firm.  Let me know what color and size and Ill order for you.

 JadeYoga's Mission  Jade is committed to making the world’s best performing, most environmentally friendly yoga products and giving back to the earth with every product sold.

JadeYoga's Mission

Jade is committed to making the world’s best performing, most environmentally friendly yoga products and giving back to the earth with every product sold.


Reviews and Comparisons

I am also finding some good comparison information from this new group - 

www.reviews.com

Check it out and let me know what you think.


Resistance Band Training

So, these are a really easy way to workout with resistance without needing a bunch of heavy equipment.  You'll notice that I love body weight exercises too, but these bands offer you more variety and different angles for movements, and they are portable!  I like the use of these bands so much that I incorporate them in my 90 day BEST BODY NOW TRANSFORMATION PROGRAM.

 Most of us will need 4 meals a day, some of us only 3.  How much are you really eating?  Is it close to these portions?  Let me know!

Most of us will need 4 meals a day, some of us only 3.  How much are you really eating?  Is it close to these portions?  Let me know!