A T1 Multivitamin: Roya

I want to introduce you to Roya, a specialized T1 multivitamin, which just launched shortly after the new year.

It sounds too good to be true, but I was surprised by the impact of this vitamin. Not only can you hear the passion in Rohan’s voice, the creator behind the product, as well as a fellow T1, after 2 weeks of using this multivitamin I saw my sugars improve around 3 pm, when I struggle the most with high blood sugars, as much as 10%.

To learn more head to their website here and be sure to use code “KSW” for a 15% discount.

Their Story: The co-founder of Roya, Rohan, was diagnosed with t1 DM when he was two years old. As an adult, Rohan sought to discover additional ways to help improve his diabetes control, especially through holistic wellness. Through years of testing a variety of supplements and medicines, Rohan gradually was able to identify what helped him with his diabetes control, and what didn’t. In 2019, Rohan decided to take things a step further by working with a team of scientists and nutritional experts to refine and test his own discoveries. Now, after years of preparation, trial and error, and hard work his product has launched, the T1 Multivitamin.

What this Vitamin Targets: The multivitamin specifically targets insulin sensitivity, healthy blood sugar levels, nervous system health, ocular health, and cardiovascular health.

Optimal Ingredients: Alpha Lipoic Acid, Amla, Bilberry, Biotin, Bitter Melon, Chromium, Cinnamon, Crepe Myrtle, D-Chiro-Inositol, Fenugreek, Vitamin A, Vitamin B1, Vitamin B6, Vitamin D3, Vitamin E, and Vanadium are the ingredients of Roya multivitamins.

The T1 Multivitamin:  Take two every morning, with or without food.

Don’t forget to use KSW for 15% off at checkout.

Low Sugar Baking

The kids and I took the morning to bake together, and while treats can be loaded with sugar, I knew I would be the one putting them to bed tonight.

Baking doesn’t have to be super sweet, and I was grateful for these pantry items I had on hand for my blood sugar needs and theirs.

The Lakanto cookies and icing can either be found on Amazon (linked within the pictures) or Thrive Market.

Enjoy!

The icing is good, especially to me and my husband, but the kids actually prefer Simply Mills icing. The latter is not low in sugar, but it is not made of canola and soybean like most commercial icings.

 

Type 1 diabetes is not one but two distinct conditions, defined by diagnosis age

EurekAlert! Science News: Repost

Children who are diagnosed with type 1 diabetes under the age of seven have a different form (or “endotype”) of the condition compared with those diagnosed aged 13 or above, new research has shown.

Type 1 diabetes occurs when the body’s immune system attacks the insulin-producing cells in the pancreas, destroying them. This means they no longer regulate blood sugar levels effectively and people affected by the condition must inject insulin several times a day to do this job.

The new study, conducted at the University of Exeter, is published today in Diabetologia – the journal of the European Association for the Study of Diabetes [EASD]. The research, funded by Diabetes UK and JDRF, shows for the first time that children who were diagnosed under 7 years old do not process insulin properly and the cells that make it are quickly destroyed. Surprisingly, those who are older at diagnosis (aged 13 or over) often continue to produce normal insulin; findings which reignite important questions about whether these “dormant” insulin-producing cells could be reinvigorated to work more effectively.

In their paper, the Exeter team has suggested new names for the two distinct endotypes: Type 1 Diabetes Endotype 1 (T1DE1) for that diagnosed in the youngest children, and Type 1 Diabetes Endotype 2 (T1DE2) for those who are older at diagnosis.

Professor Noel Morgan, of the University of Exeter Medical School, said “We’re extremely excited to find evidence that type 1 diabetes is two separate conditions: T1DE1 and T1DE 2. The significance of this could be enormous in helping us to understand what causes the illness, and in unlocking avenues to prevent future generations of children from getting type 1 diabetes. It might also lead to new treatments, if we can find ways to reactivate dormant insulin-producing cells in the older age group. This would be a significant step towards the holy grail to find a cure for some people.”

The paper proposes that children diagnosed between the ages of seven and 12 could fall into either the T1DE 1 or T1DE2 group. The research team is now working on more precise ways to define which type of diabetes such children have by studying the small amounts of insulin released into their blood.

The Exeter team reached their conclusions by analysing two bioresources including the unique Exeter pancreatic biobank comprising more than 130 samples, many of which come from children and young people who died soon after being diagnosed with type 1 diabetes. This is the most extensive resource of its type anywhere in the world. They also studied whether the differences seen in the pancreas are mirrored in the blood of people diagnosed with type 1 diabetes at increasing ages.

Sarah Richardson, Associate Professor at the University of Exeter Medical School, said: “Our research could have a significant impact on current emerging therapies for type 1 diabetes. We’re seeing a lot of promise in immunotherapies which can slow disease progression, but so far that hasn’t translated into effective new treatments. It could be that we need to focus on the use of different therapies in each age group, for these to be effective.”

Dr Elizabeth Robertson, Director of Research at Diabetes UK, said: “The era of being able to halt the immune attack behind type 1 diabetes is in reach, but to make new treatments as effective as possible we need to really get to grips with the complexity of the condition. Today’s news brings us one step closer to achieving that.

“Being able to make the distinction between different subtypes of type 1 diabetes is an exciting new development and we’re proud to have supported this landmark research.

“We now need to make sure this discovery is used to help design trials and tailor future treatments, so we can move closer to stopping and preventing type 1 diabetes.”

Karen Addington is UK Chief Executive of the type 1 diabetes charity JDRF, which provided funding for the study. She said: “In order to prevent, treat and cure type 1 diabetes, we need to understand how this complex and challenging condition differs in childhood, adolescence and adulthood. These exciting study results provide a new perspective on type 1 diabetes across different age groups. We congratulate the research team on their progress. JDRF looks forward to further research in this area, exploring and applying these findings.”

The study is entitled ‘Studies of insulin and proinsulin in pancreas and serum support the existence of aetiopathological endotypes of type 1 diabetes associated with age at diagnosis’. Authors are by P Leete, RA Oram, TJ McDonald, BM Shields, C Ziller, AT Hattersley, SJ Richardson and NG Morgan.

Case study:

Suspected stomach bug was life-threatening diabetes complication

Claire Potts thought her daughter Olivia had a stomach bug when she picked her up from school. She had no idea that her daughter would soon be hospitalised, and fighting for her life.

Olivia was 9 when her health suddenly deteriorated in November 2017. When her toes turned purple and her vomit was “sewer green”, her mum called 111.

The family, from Exeter, were soon at the Royal Devon & Exeter Hospital, where a diagnosis of type 1 diabetes was swiftly made. Olivia was in a state of diabetic ketoacidosis (DKA), a potentially deadly complication caused by a lack of insulin, a hormone that helps regulate blood sugar.

“It was an absolute shock,” said Mrs Potts, 36, a business support administrator. “One minute we were dealing with a stomach bug, the next our daughter was rushed into the high dependency unit. The hospital staff were absolutely fantastic, but it was a lot to take in. We had to adapt to a life of living with type 1 diabetes.”

As she recovered, Olivia adapted well. “She used to be scared of needles, but once the staff explained that she had to inject herself with insulin, she just took up the insulin pen and did it,” explained Claire, who has two other children.

Once back home, life became a regimented programme of checking blood sugar, injecting insulin and calculating carbs. “I felt like I was coming home with a newborn,” said Claire. “I almost felt like I couldn’t leave the house. It was overwhelming.”

Two years later and Olivia lives an active, fulfilling life marked by Guides, piano and dance lessons. However, she rarely stays with friends because of the need to check her blood sugar levels at midnight, 3am and 6am.

Mrs Potts said “We regularly monitor her blood sugars because of the risk of life-threatening hypo attacks, caused by low blood sugar. Olivia’s blood sugars are still very unpredictable and her hypo awareness is minimal. We’re also constantly correcting high blood sugars in an attempt to minimise the longer-term devastating impact Diabetes could have on her future health. We’re doing all we can to support her to live a full life whilst also teaching her the skills to self-manage her Diabetes into adulthood.”

Mrs Potts, who is married to chef Anthony, welcomed the Exeter research. “It’s an exciting development. It doesn’t tell us what category Olivia was in, because she’s in the age group between seven and 12, but anything that helps recruit the right people to clinical trials is a really important step forward.”

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Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system.

Homebound Activities & Agendas For Families

Social distancing may keep us at home, but we can also set ourselves up to stay entertained, healthy and on a good routine. Don’t forget that boredom is good for us, and to lean into the lull of plans.

We had a family meeting and mapped out ideas we want to do for the week and my little unit is calling this time period, SCHMIDT CAMP.

KIND GESTURES:

  • I hope this didn’t scare (germs) my elderly neighbor across the road who lives alone, but we drew her pictures and left her notes to reach out to use for any needs. Is there someone close to your home, who could use the same?
  • Help the small business by you stay above ground. Let that be buying gift cards or ordering from them online; they need us.
  • Spoil yourself rotten with kindness and health. Is this a time for you to evaluate all that you can do for yourself? Not that the cost is worth it, but does this pandemic enlighten you to take better care of yourself and your family?
  • Call old friends and new ones. Call your Grandma every day. Now is the time to unite in a distant but meaningful communal way.

AT HOME FITNESS:

  • Keep it simple, and keep moving. Join me for the next 30 days in nature walks, but also committing to these 30 days of resistant exercises (takes less than 5 minutes!). We can do it. Printable pdf.
  • And while we are at it, let’s work on water too. Every day counts! Hydration is one of the easiest ways to improve your immunity.
  • 10 minutes of rebound work (enhances immunity) on a trampoline or do so by doing basic jumping jacks.
  • Be sure to block out time for you and alone time. Perhaps you wake up before others or sneak away during screen time or naps. Have your own space and refill your cup.

WEEKLY AGENDAS FOR KIDS:

  • Khan Academy has great daily time tables for varying ages to keep an orderly house or have a draft of how to have structure while at home.
  • Use free resources on Youtube to teach your kids how to draw their favorite things. My 6-year-old knows how to work the remote and will pause the video when they need or rewind to re-do. YourTube drawing is a gift.
  • Buy some workbooks for your kids to work on, while you work.
  • Scholastic is offering free online courses to keep the kids learning.

IN-HOME ACTIVITIES:

  • Yoga for kids with the FREE Cosmic Kids YouTube Channel
  • Limit media and use screen time with no guilt
  • Bake or make fat bombs
  • Make a fort
  • Make an obstacle course with the cushions
  • Crafts – painting, Youtube kids drawing classes, science experiments, and more.
  • Family video games
  • Board games
  • Spring clean
  • Implement a weekly allowance and teach the kids fully how to do a variety of chores
  • Make an evening special and have a movie night
  • Make a page of a scrapbook on various days to remember this special family time together.
  • Have an online happy hour (with healthier wine!). We are planning on this tomorrow night with friends using FaceTime.
  • Implement a routine quiet time for naps or book reading. Have you read my book yet? Or viewed my online course? There is nothing like the present.

TRADITIONS:

  • Nows the time to imprint some family traditions. Perhaps that is a show and tell each evening for what the day offered or something more unique to you. Staying home for weeks is an interesting time, but something I am sure we will crave in years to come.
  • Here are some ideas worth stealing

OUTDOOR OPPORTUNITIES:

  • Plant seeds in an egg-crate and come Mother’s Day weekend, plant the seedlings outside in a garden. This is the first year I will be able to do this, and I look forward to keeping my seeds warm, to see them sprout and I will surely get the kids involved.
  • Family soccer games, basketball or driveway tennis.
  • Sidewalk chalk drawing and pretend stepping stones
  • Each week time yourselves running the block and back and award someone each week.
  • Walk when the sun is high in the sky and find uncrowded hiking paths.
  • The sky is the limit. Try your hardest to have fun and be a kid.

ONLINE SHOPPING: For shopping, opt for online options. I’ve linked a few of my favs below.

  • Pantry staples, bath/shower needs, pantry items, meat/seafood, and organic wine. I am so thankful for Thrive Market.
  • In the case you desire wine, opt for the healthiest version of this please from Dry Farm Wine. No dyes, no added sugar, no sulfites.
  • Try to still support small businesses. This crisis is creating unity, and purchasing online gift cards to small business can go a long way right now.
  • Quality supplements can go a long way right now. I trust Designs for Health and source protein powders from them, gut/immune support and more. *Using this link will support my business in a small way.
  • Workout clothing and affordable athleisure wear from Fabletics.

Favorite Homemade Meals

Blackened Fish Tacos 

We love fish tacos in this house, especially if they come in a purple cabbage “tortilla” paired with avocado and pickled onions. This sounds fancy, but I promise this meal is easy.

This recipe comes from one of my favorite cookbooks, Keto Quickstart, by Diane Sanfilippo. This meal, however, does not need to be keto. It pairs well with cauliflower rice and Spanish rice.

Print Recipe

Blackened Fish Tacos

Prep Time10 mins
Cook Time10 mins
Course: Main Course
Keyword: Keto, Low carb, whole30

Ingredients

  • 4 each (6-ounce) boneless salmon (skin-on) or mahi mahi filets
  • 1 pinch sea salt
  • 2 tsp taco seasoning
  • 1 head red/purple cabbage
  • 1/2 cup marinated red onion marinate sliced red onion overnight in covered red wine vinegar, sea salt, pepper, galic and dried oregano in a sealed container.
  • 1/2 cup cilantro, chopped fresh
  • 1 lime wedges for serving

Instructions

  • Set an oven rack directly below the broiler and turn the oven to the low broil setting. Heat a large oven-safe skillet (preferably cast iron) over medium-high heat.
  • Lightly season the skin side of the salmon with salt and season the other side with the spice blend. Place the salmon skin side down in the dry, hot pan and sear for 3 minutes.
  • Transfer the pan to the oven, directly below the broiler. Broil for 4 to 5 minutes, until the fish is opaque. Remove the pan from the oven and flake the fish with a fork. Set the skin aside to eat separately.
  • Assemble the tacos: Using 1 or 2 large cabbage leaves per taco, layer on the fish, marinated onions, and cilantro.

Sheet Pan Dinners

The gals over at realfoodrds.com always come up with great real food recipes, and simple ones to make.

Print Recipe

Sheet Pan Kielbasa Cabbage and Potatoes

Prep Time20 d
Cook Time50 d
Course: Main Course
Keyword: HIgh protein, Low carb, Low sugar, whole30
Servings: 4 people

Ingredients

  • 1 each (14-16 ounce) uncured kielbasa
  • 1 lb fingerling potatoes halved
  • 1 small red/purple cabbage or other cruciferous vegetable
  • 1 small onion thinly sliced
  • 4 cloves garlic minced
  • 1 tbsp avocado oil
  • 1 pinch sea salt and pepper
  • 1 srvg spicey brown mustard for serving, optional

Instructions

  • Preheat the oven to 400℉. Line a large baking sheet with parchment paper or a silicone baking mat.
  • Place potatoes, onion, garlic, and cabbage on the baking sheet, being careful not to separate the leaves of each cabbage wedges. Drizzle with oil. Gently toss the potatoes, onions, and garlic with oil and carefully rub the oil over the surface of the cabbage wedges.
  • Turn potatoes cut-side down. Arrange kielbasa over potatoes and onions. Sprinkle all with salt and pepper and nestle thyme sprigs into the veggies. If using dried thyme, sprinkle over the veggies along with the salt and pepper. 
  • Place pan in preheated oven and bake 45-55 minutes, rotating pan halfway through the baking time, or until potatoes are tender and golden brown on their undersides. 
  • Remove from the oven, serve with mustard if desired. 

Better (Fasting) Blood Sugars, Pt 3

This is the third post on “How To Improve Fasting Blood Sugar Levels,” and if you missed the others, be sure to check out Part 1 and Part 2. 

To Improve Fasting Blood Sugar Levels, One Must Understand Macronutrients

All 3 macronutrients affect our blood sugar levels but in different ways. Below I’ve listed the 3 macronutrients and what they do, but first…

How do we know what is a protein, fat, and carb?
If you look at a food label or look up a whole food like an apple (which doesn’t come with a food label) and review the total fat, total carbohydrates and total protein, which number is the highest?

For the example of an apple, which has little to nil fat and protein, this food is considered a “carb.” The same is true for something like beans. Yes, there is protein in beans, but there are more carbs than protein, so beans fall into a category of “carbs” when understanding how to better control blood sugar. Are you still with me? Does this make sense?

Macro Impact On Blood Sugar Control:

  • Carbohydrates: Carbohydrates are the component of food that affects blood sugar the most. Carb-rich food includes grains, but also legumes, lentils, fruit, sugar, and starchy vegetables. When we eat carbs it’s better for blood sugar control to not eat them naked. For example, a white potato is better with some (grass-fed) butter, than eating a potato alone.
  • Protein: Protein (animal protein, protein powders, seafood, eggs) needs to be covered with insulin as protein can be converted to glucose. The body is always looking for glucose and if we eat protein with very few carbs it will convert the protein to glucose and therefore you will see a blood sugar rise from something like a chicken breast. The Food Insulin Index proves protein requires more insulin than fat over 3 hours. As well, protein is one of the best elements to help blood sugars (and hunger) stay stable. Aiming for 20 grams of protein per meal can help with better blood sugar control and weight management.
  • Fat: Fat provides satiety and satisfaction to a meal.  Yet, when it comes to insulin, fat slows down the digestion of the meal and it makes our cells rigid or insulin-resistant. If we have 15-20+ g of fat in a sitting – we need to take insulin hours later or do a split dose.⁠ A high-fat meal can take 6-8 hours to digest. Sometimes less, sometimes more.

Now does it make more sense of why I use the 4-Part Meal Formula when building a meal?

Protecting Our Immune System

Type 1 Diabetes and Immunity:

As someone with type 1 diabetes, I am at risk of swinging blood sugar levels and this is hard on the immune system as it impairs gut health, depletes nutrients and puts added stress on the body. Knowing this, I do the best I can at improving my blood sugar control but also other practical daily habits.

Current Coronavirus Stance:

With the growing cases of the Coronavirus, everyone is on edge. Should we fuel this anxiety? I don’t know if it does any good? And therefore I will reframe from including stats that are being exchanged on the news and between pickups. Yet, do your best to put your energy to good use, verse driving anxiety about how fast it is growing.

Everyone, including Costco, wiping down carts w/ anti-bacteria wipes before people enter the store, is taking precautions. I don’t know about bleaching yoga mats and the likes (in the case there is no exposure to the current virus)?  Our immune system comes from our gut (at least 70% of it) and if we over sanitize we can sterilize our gut and decrease our ability to fight germs.

Food Is Thy Medicine

  • Cut back on treats and reduce sugar in your diet. Some illnesses become more virulent in a high glucose environment.
  • When picking what to eat for your meals, use my 4-Part Meal Formula, which includes: 1) High-quality protein, this includes grass-fed red meat and pasture-raised eggs, 2) Fiber, fill half your plate with unprocessed produce, including fruits, vegetables and legumes, and 3) Healthy fats; none of the man-made fats like canola oil. Here is a printout you can post in your pantry, and 4) Joy Foods, and sometimes this includes greens, for extra credit on fueling your body. In other cases, I do appreciate pleasurable foods, as we need to be satisfied. Use the 80/20 rule , or 90/10 rule when an illness is present. This means eating whole real food 80-90% of the time with the latter as joy foods like chocolate, processed grains, wine or a treat.
  • Pick 1 meal a day to be a well-rounded, nutrient-dense smoothie.  Blood sugar balancing smoothies are one of the easiest ways to get a strong bolus of nutrition into your diet.
  • Bone broth. You can buy the cartons, but making a second meal using bone broth can help nourish the gut and replenish nutrition in the body. I will get creative, tossing in various vegetables and lentils into a slow-cooker with bone broth. The sky is the limit.
  • Pay attention to what foods work for you and which don’t. What is one person’s medicine, is another person’s poison. After doing my MRT LEAP Inflammatory food testing (this goes beyond IgG food sensitivity testing), I identified that celery and spinach both hurt my gut and health, Just because a food is nutritious it doesn’t mean we should all eat it. Email me if you want to ask me questions about getting tested for yourself.

Lifestyle:

  • Drink water. Measure your body weight in pounds and divide that in half. This number will tell you how many ounces of water to drink a day. If you struggle with plain water, try using some lemon or electrolyte powder. Do not drink food-dye infused sports drinks.
  • Continue your workouts. Strengthening our immune system doesn’t come with isolation. Continue the yoga classes and strength workouts (shoutout Orange Theory) and be consistent with them. Keeping to a routine helps us tune into our body and its needs. As well, exercise boosts immunity and can be a stress outlet.
  • Prioritize sleep. I could have put this in all CAPS as it’s the most important element of health, but I don’t want you to think I am yelling at you.

Supplements:

If you have any questions on the below, send me an email. I may not reply immediately, but I read all of my emails and will provide you an answer as soon as possible.

Invest in prevention to save your time, energy, and money on treatment. Below looks like a sales pitch, but consider your needs and which products are most important for you.

Acute:

  • Viranon is an immune-supporting herb, and at the moment on backorder, but should be back in stock 3/12/20. More research on this great product, here. 
  • For acute viral infections, Andrographis Complex (this item has been on backorder, but the smaller quantity is available). For an acute illness like the flu and such, a health professional can recommend 2 tablets 2-3x a day. This tablet has powerful immune-enhancing activity at any stage of illness, targeting viral infections.

Preventive:

  • Echinacea Premium:  Help enhance healthy immune system function and support upper respiratory tract health
  • Astragalus Complex is a great herb for jet leg and to fight off travel infections. A health practitioner would recommend 1 capsule 3x a day.
  • Vitamin D needs go up with sickness, and I like the combination in Standard Process’s product as they combine it with vitamin A to improve functionality.
  • Probiotics nurture gut health and immunity. It’s important to source a high-quality probiotic that has been researched and proven to make it to the gut. Some of the products you’d find at general stores may have dead probiotics in them.
  • A nutrient-rich protein powder (whey) that supports the immune system and gut health.
  • To prevent nutrient gaps, opt for a food-based multi like the product Immunoplex. This is a good product for the flu season in general. Immuplex has iron in it for cycling females, and also minerals to support bouts of exercise. Taken daily, supports a healthy immune system response function.

Self-care:

Good thing self-care is trendy, but conserve your energy, reflect on your needs and take the best care of yourself.

  • One of my favorite practices right now is box breathing. It immediately helps me quiet anxiety and ground myself. You do you, but sort out what that is. Remember, if an ask is not a “Hell yes!” Then turn it down.
  • Step outside every day. Nature is very healing for a reason and go for a hike to reap the benefits of forest bathing.
  • Do some daily oil pulling. Taking care of the oral biome is as important as the gut microbiome.
  • Do some rebound work, let that be jumping on a trampoline for 10 minutes a day or simply doing some jumping jacks.

Take care everyone. We will be okay.

– Kelly

Fuel With Healthy Fats

While the amount of fat someone needs varies, the healthy fats remain the same. Just because something doesn’t have a high amount of saturated fat, it doesn’t mean it is healthy. Foods like margarine can cause havoc on the body.

Print off this handout and place it in your pantry, so you can easily reference the best fats to use in your diet.

 

Better (Fasting) Blood Sugars, Pt 2

Welcome back to Pt 2 of the series, “How to Improve Fasting Blood Sugar Levels.” Last week I highlighted 5 ways to support insulin sensitivity or more so, help reduce insulin resistance and I am going to piggyback off that today and share an ideal formula for how to make balanced meals.

To Improve Fasting Blood Sugar Levels, One Must Create Balanced Meals

What is a blood sugar balancing meal? Below I have outlined a formula to keep with you when you create a meal or forecast meal ideas for the week ahead. Healthy eating starts at the grocery store, and your shopping cart should reflect your plate in regards to the volume of produce, healthy proteins, fats and foods dominant in carbs.

Fuel with 4:

  1. Fiber. Optimally this will come from produce (fruit, veg, starchy vegs, non-starchy vegs, and intact grains) and fill 50% of your plate. This can be fruit, vegetables, or even fiber powder, like the one I use in my morning smoothie.
  2. Protein. To improve the bioavailability of amino acids, which help with repair, tissue growth, brain chemicals/neurotransmitters, satiety, and long-term wellness, opt for an animal source (poultry, beef, game meats, eggs) or seafood. your hand is the best measurement for portion. Use a palm-sized portion at each meal. If you are curious about a smoothie, I opt for a few protein powders, and one I always include is bone broth/collagen for its anti-inflammatory benefits. This salted caramel flavor has been my most recent fav.
  3. Fat. Healthy fats (not the man-made margarine/seed oils) provide satiety in a meal and help stabilize blood sugar levels. Enjoy the array of healthy fats including avocado, nuts/seeds, coconut, butter, olives, and olive oil.
  4. Greens. Our bodies crave the nutrients in green food. Show your cells some love by having something green at each meal. Yes, avocado, sprouts, matcha tea all go well with breakfast, and frozen zucchini is a staple in my smoothie.

Above all, make sure you have pleasure on your plate. Blood sugar control isn’t about eating perfectly. It’s about having satisfaction with your meals and including mostly real, whole foods.

Mealtime Shortcuts + Healthy Eating Solutions

 

Read More: Better Fasting Blood Sugars

Part 1

Better (Fasting) Blood Sugars, Part 1

Today’s post kicks off the series, “How to Improve Fasting Blood Sugar Levels.” This will be the first series of 4, so stick with me for the next month and pick up a few tips each week and try to apply them to your life.

What Is A Fasting Blood Sugar?
A quick refresh, fasting blood sugar is a test of blood glucose after someone has been fasting for at least 8 hours, and this is typically overnight.

A normal fasting blood sugar level for someone without diabetes is less than 100 mg/dL, but in functional nutrition that is less than 85 mg/dL.

While I do have diabetes, I still aim for the 85 mg/dL, but this is dependent on the person and where someone is at in their management. It’s an aggressive goal, and someone with diabetes would need to make gradual changes and be very graceful with the process.

But before getting caught up in numbers, let’s look at some of the low hanging fruit of how to improve fasting blood sugar levels.

To Improve Fasting Blood Sugar Levels, One Must First Improve Insulin Resistance

Why Should We Care About Blood Sugar Levels?
Blood sugar control, diabetic or not, plays into everything for health and longevity but also learning (school), socializing, mental concentration, mental health, weight loss, inflammation and above all, someone’s quality of life.

What Is Insulin Resistance?
Insulin resistance (IR) happens in the body when it is cranky from either processed food, too much food, too much fat or sugar (carbs), stress, infection, sickness, sleep deprivation, lack of exercise, or even just lack of movement and more. It is when your cells stop responding to insulin and therefore we either have to inject more or the pancreas has to pump more out. It is incredibly common with over 32.2% of the U.S. population has IR, and this is coming from 2012 data, which is old. 

Insulin resistance and insulin sensitivity are two sides of the same coin and as someone with type 1 diabetes, we talk about insulin sensitivity all the time in the doctor’s office. 

IR is Rising in Type 1 Diabetes? Aka “Double Diabetes”
Insulin resistance has been proposed as one of the reasons for suboptimal glycemic control in T1 diabetes, associated with increased insulin dose requirements and further weight gain.

Yet, it is comforting to know we can take action to change this. What are some of the easier things to evaluate and practice?

Improve IR By Starting With the Low Hanging Fruit

  1. Solidify sleep. Know your needs and get to know yourself. Realistically, how much sleep do you need to feel refreshed? For most people, this is somewhere between 7-9 hours. Also, improve the quality of your sleep by taking 400mg of magnesium before bed and if need be herbals. Email me with questions. Research shows that just 4 nights of sleep deprivation can spike insulin resistance up to 40% and metabolically age someone 10-20 years.
  2. Optimize your meal times and do your best to eat your 3 meals around the same time of the day each day.
  3. Hydrate. Drink half of your weight in ounces each day. Have a good water bottle ready to go to tackle this goal.
  4. Move. While exercise is great for our health and insulin sensitivity, moving your body, to help circulate blood every hour, can be arguably more important. Set a timer on your watch while your work, or place a few calendar notes in your work calendar to get up for water multiple times a day.
  5. Fast 12-13 hours every night, closing the kitchen after your dinner and waiting until morning to enjoy anything more. Water and herbal tea are fine to have while fasting. I’d say yes to coffee too, but if you are trying to improve fasting blood sugar and insulin resistance, coffee has been shown to impair such.

Related Posts:

How to break insulin resistance?