Life at its Best: blood sugar

Showing posts with label blood sugar. Show all posts

BURST Training Boot Camp in the Park

The best and most efficient exercise is a high-intensity, short duration work-out. This is BURST TRAINING!

Instead of burning fat for an hour on a treadmill, a burst training session will spike your metabolism and build lean muscle that will keep your body burning fat for 48 hours after!!! This type of exercise can increase energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression, create better self-image, and manage blood sugar levels!

*All ages and fitness levels are welcome! Exercise modifications will be provided.

WHEN:

Monday and Wednesdays (Starting May 21st)

5:45 AM-6:15 AM

WHERE:

Citizens Memorial Park
Graettinger, Iowa

INVESTMENT: $5 drop in rate or purchase a package of 10 classes for $45.00

Payment Options:

Paypal: JackieAMart@hotmail.com
Venmo: @Jackie-Mart
Check: Make payable to “Jackie Mart”
Cash

**We will reschedule days missed due to inclement weather.

All boot camp classes will be lead by Jackie Mart, a holistic nutritionist, life coach and certified fitness instructor. She battled negative body image, weight issues and an eating disorder for more than 12 years and transformed her struggles into her career and passion! Jackie’s health/wellness experience includes: consulting independently, working with gyms, partnering with chiropractic/wellness clinics, food co-ops, and providing nutrition and health education in many large-group settings and businesses throughout Minnesota and Iowa.

Optimum Wellness LLC
712.790.5883
Jackie@OptimumWellnessMN.com
www.OptimumWellnessMN.com

Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.OptimumWellnessMN.com

Sleep:The cure all. Whenever I am feeling down or sick I go to bed earlier or allow myself to sleep in. It does wonders for my emotional state and sanity! Your body needs adequate sleep to heal itself physically and psychologically.

The Circadian Cycle is natural physiological cycle of about 24 hours that persists even in the absence of external cues.

The cycles of light and dark that result from the movements of the sun and planets affect nearly all living creatures. Our sleep schedules are still very much in tune with the sun and our environment. Whenever light stimulates your skin or eyes, regardless of the source, your brain and hormonal system think its morning. In response to the light, your hormonal system naturally releases cortisol. Cortisol is an activating hormone that is released in response to stress, light being a form of electromagnetic stress. This activates the body and prepares it for movement, work, combat or whatever may be necessary for survival.

Why You Can’t Sleep:

Stress- Night time worries and wakefulness.

Nutrition- Deficiencies can lead to difficulty falling or staying asleep. A lack of magnesium –key in relaxing muscles- is associated with insomnia, and calcium is important in the production of melatonin, a hormone that regulates sleep cycles.

Sleep Apnea- A chronic, serious condition that affects millions of people. Marked by pauses in breathing or shallow breathing during sleep that may last from a few seconds to more than a minute and can occur as many as 30 times or more per hour. If oxygen levels drop because breathing is shallow or interrupted, the brain is triggered to wake up, so the overall quality of sleep is dramatically affected.

Hormonal Shifts- Women are three times more likely than men to have disturbed sleep patterns, and hormonal shifts may be one reason. When hormone levels surge or drop during pregnancy, menstrual cycles, or menopause, sleep can be dramatically affected.

Caffeine and Alcohol Consumption

Pain- I use Pain Relief Essential Oil from Veriditas.

Sleep Environment- Bedroom too warm, poorly ventilated, loud, uncomfortable mattress, pillow….screen time (computer, TV) , exercise, arguing too close to bedtime.

Excito-toxins- Aspartame, hydrolyzed vegetable protein, and MSG are considered excite-toxins, a class of chemicals that overstimulates neurons, causing them to fire rapidly and ultimately die. This effect is especially pronounced in the parts of the brain that control sleep cycles. MSG is found in large quantities in processed foods.

Blood Sugar- If you blood sugar is unstable, you’ll likely wake at least once in the middle of the night as your body becomes mildly hypoglycemic and your brain calls out for energy. High-carb bedtime snacks are of the main culprits, but even a sugary dessert can impact blood sugar and interrupt sleep. Spicy, oily, or heavy meals can also upset slumber.

Optimizing your Sleep/Wake Cycle:

*Get to sleep by 10:30 pm.

*Minimize your exposure to bright lights, fluorescent lights, for at least 2 hours before going to bed. This includes your laptop and phone!

*Sleep in a room that is completely dark.

*Avoid the consumption of stimulants after lunch.

*Eat right for your metabolic type, particularly dinner.

*Drink plenty of water. Half your body weight in ounces of water each day (ex: 130/2=65 ounces)

*Exercise!

*Try unplugging all electrical appliances in bedroom.

*Chiropractic

*Acupuncture

*Massage

More Tips:

Try meditation or yoga before bed; deep breathing
Use black out curtains
Wear socks to bed-keeps your body heat in
Wear ear plugs-allows you to hear your heartbeat; blocks outdoor noises
Use an "eye pillow" that blocks out light,TempurPedic $42
Use an essential oil diffuser, air purifier
Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)
Take the TV out of the bedroom
Wear non-restrictive clothing to bed
Take a warm bath w/ Epsom salt before bed
Drink herbal tea (Sleepy Time/ Nighty Night Tea)
Eat foods that contain L-tryptophan.
Melatonin/Sleep Supplements
Have sex-releases serotonin; helps you to relax.
Listen to soft, peaceful music. (App-Relax Melodies)
Drink warm milk with turmeric (almond milk may also be used)
Take a detox bath- 1 cup apple cider vinegar, 1 cup sea salt, 1 cup Epsom salt, 6 drops lavender essential oil.

Please follow me on Facebook for more health and wellness tips!

Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

Mainly produced in Mexico, agave is a syrup that is made from the Agave Tequiliana (Tequila) plant. It is about 1 1/2 times sweeter than regular sugar and contains roughly 60 calories per tablespoon, which is about 20 calories more than the same amount of table sugar. In spite of being more dense in calories, agave manufacturers are directly marketing diabetics because it is supposedly lower on the glycemic index (a number that represents the effect a particular food has on someone’s blood sugar).

Agave Facts:

It has a low-glycemic index because it’s largely made of fructose, the single most damaging form of sugar.

It has the highest fructose content of any commercial sweetener on the market.

Compared to the 1:1 fructose/glucose ratio of sugar and high fructose corn syrup, agave nearly has a whopping 2:1 ratio.

Better Alternatives: Stevia or local raw honey (use sparingly).

*Be sure to read the ingredients on your snack, meal, and protein bars! Most contain agave!

For more tips like this please follow me on Facebook: Optimum Wellness LLC

Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

Santa deserves some healthier treats as well! This recipe will not spike his blood sugar or cause inflammation so he has enough energy to survive the rest of his trip!

Grain and Refined Sugar- Free Sugar Cookies

Ingredients: (all organic if possible)

1 cup almond flour
1/2 cup coconut flour
3 eggs
½ cup xylitol
1/2 cup coconut oil
1 tsp baking powder
2 tsp pure vanilla extract
1/2 tsp sea salt
1/4 cup unsweetened almond milk

Directions:

Preheat oven to 350.
Mix all the dry ingredients in one bowl.
Mix all wet in another.
Add wet to dry and mix.
Roll dough into balls.
Place them on a lined baking sheet, and then flatten each ball with your palm.
Bake for about 12-15 minutes.
Makes 15 cookies.

CLICK HERE for more clean eating recipes!

Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

Brown rice syrup (also known as rice malt syrup) is a sweetener that is mistakenly assumed to be healthy.

This sweetener is made by exposing cooked rice to enzymes that break down the starch into simple sugars. Brown rice syrup contains no refined fructose, just glucose.

The absence of refined fructose is good… but rice syrup has a glycemic index of 98, which means that the glucose in it will spike blood sugar extremely fast.

Rice syrup is also highly refined and contains almost no essential nutrients. In other words, it is “empty” calories.

Some concerns have been raised about arsenic contamination in this syrup, another reason to be extra careful with this sweetener.

There are other better sweeteners out there… including low-calorie sweeteners like stevia, and xylitol, which actually have some health benefits.

Foods that may contain brown rice syrup: Crackers, cookies, granola bars, protein bars, nut bars, desserts, breads, muffins, candy, granola, etc.

Be sure to check your labels!!

Source:
www.authoritynutrition.com

Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

If you see any of these, you're looking at ADDED SUGAR:

brown sugar

brown rice syrup

coconut sugar

confectioner’s powdered sugar

corn syrup

corn syrup solids

dextrose

fructose

high-fructose corn syrup (HFCS)

honey

lactose

malt syrup

maltose

maple syrup

molasses

palm sugar

raw sugar

sucrose

sugar

white granulated sugar

Even organic foods or GMO-free foods might contain added sugars — just because the added sugars are organic doesn't make them healthy. If you want to get a little shock try looking at the sugar in organic cereals, granolas, energy and protein bars, crackers, pasta sauces, breads, yogurts, salad dressings and etc.

Why is sugar so bad for me?

*Feeds cancer cells

*Causes inflammation

*Linked to weight gain and obesity

*Spikes blood sugar

*Accelerates aging

*Makes the body acidic so diseases and cancer can thrive

*Highly addictive

What sugars are ok to consume?

Stevia and Xylitol (the only ones that are natural and do not spike your blood sugar)

Watch for added dextrose and "natural flavors" in stevia!

CLICK HERE for some sugar-free, clean eating recipes!

www.optimumwellnessmn.com

Question:

"If I workout first thing in the morning should I go on an empty stomach, or what should I eat?

-Jimm from Eagan, MN

Answer:

Hi Jimm!! Great question!! The theory behind this is that your blood sugar levels are low when you're in a fasted state (after going all night without eating) which targets more fat burning.

Keep in mind that the majority of the "fuel" used during most exercise is not actually coming from the food you have just eaten. If you're working out at a moderate to high intensity you're using glycogen and fat that is stored in your muscles, liver, and fat cells. Typically, your body has enough of that stored fuel to last for one to two hours of intense work, or three to four hours at moderate intensity.

Therefore, if you are consuming a high quality diet, eating every three to four hours, your body may not need anything to eat before you begin your workout. Still, some people do have a hard time exercising without eating something first. Typically these people are more sensitive to changes in their blood sugar levels, which can decline during the first 15-25 minutes of their workout. It is this decline in blood sugar that causes dizziness, faintness, nausea or lightheadedness. This is especially true if you exercise first thing in the morning.Additionally, exercising on an empty stomach may not appeal to athletes as it will typically reduce overall performance. Professional athletes may also not be as concerned with fat loss.

I believe the best approach is to use some common sense and listen to your body. A number of individual factors can play a role, such as your age, when you last ate, whether or not you're pregnant, taking medications, your medical history, level of fitness, and the type of workout you engage in. For example, if you feel weak or nauseous while exercising on an empty stomach, you may want to at least eat a small meal before exercising.

*If you do need a little something before working out try a whey or hemp protein smoothie or plain greek yogurt and add your own berries, nuts and seeds!

Try Burst Training!!

The best and most efficient exercise is a high intensity, short duration work-out. This is BURST TRAINING! You give a short burst of maximal energy out put. When you do this type of work-out it produces a hormone HGH (human growth hormone). This type of work-out safely shocks the body’s physiology into becoming a muscle building, fat burning machine.

Instead of burning fat for an hour on a treadmill, a burst training session will spike your metabolism, produce HGH, and build lean muscle that will keep your body burning fat for up to the following 48 hours!!! The benefits to exercise and increasing muscle to fat ratio: increase energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression and create better self image, manage blood sugar.

Please contact me to learn more about the link between exercise and your diet!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

http://www.optimumwellnessmn.com

It has long been known that sugar has serious health consequences. Sugar is highly inflammatory and contributing to diabetes, obesity, and even cancer. Artificial sweeteners are even worse!! Artificial sweeteners are just that – artificial. They are made in a laboratory and undergo extensive chemical reactions. They are foreign to our bodies we don’t know how to process them. Artificial sweeteners like aspartame (Nutrasweet) are considered excitotoxins and have been linked to headaches, migraines, allergies, digestive disorders, vertigo, MS-like symptoms, and seizures. Some studies have even linked it to brain cancer!! Sucralose (Splenda) also undergoes a multi-step chemical process that introduces chlorine into the molecule. So, if you are thinking drinking "diet" pop is better than regular because it contains zero calories, think again!! Pop is liquid candy! I cringe every time I see someone consuming it!

Top 10 Reasons to Avoid Sugar and Refined Grains*

1. Sugar is the primary dietary cause of the obesity epidemic.
Fat doesn’t make you fat. But sugar that turns into fat will.

2. Sugar causes hormonal and metabolic imbalance.
Swinging insulin and cortisol levels in the body, which decrease then increase blood sugar, not only cause your system to crash but set up a cascade of abnormal hormone functions that lead to premature aging and illness.

3. Sugar is your fast track to diabetes.
On the Standard North American Diet, it is only a matter of time before insulin receptors burn out, unable to handle the onslaught of sugar.

4. Sugar increases the acidity of the body.
All disease thrives in acidic environments.

5. Sugar causes inflammation
Inflammatory enzymes are elevated on higher-sugar diets. Inflammation is at the heart of 98 percent of disease.

6. Sugar is the primary reason for high cholesterol.
Your body’s innate healing system, which uses cholesterol, goes into high gear when the body is traumatized at the cellular level by high sugar, insulin, and inflammation. The solution to high cholesterol is not to lower it forcefully but to remove the interference in the body causing it to rise in the first place.

7. Sugar leads to heart disease.
Elevated inflammation in the arteries increases the risk of high blood pressure, hemorrhage, stroke, and heart attacks.

8. Sugar is an anti-nutrient.
Your body’s expenditure to manage sugar is greater than the energy it gains from it. If you think you are better off eating a chocolate bar, or piece of white bread, than going hungry – think again.

9. Sugar is a known toxin.
Like all toxins, your body is constantly trying to eliminate it from the bloodstream. You can assist your body by not giving it more sugar to handle.

10. Sugar promotes cancer.
Feeding cancer cells their primary fuel is like pouring gas on a fire.

*From Dr. B.J. Hardick, Kimberly Roberto, and Dr. Ben Lerner’s book: The solution to the dangers of Modern Nutrition – Maximized Living

Safe Sweeteners:

Try xylitol or stevia which are natural and will not raise your blood sugar!! You can find them at your local health food store or food cooperative!!

I love making raspberry lemonade with frozen raspberries, water, lemon juice, and stevia!! Perfect for a hot day like today! :)

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

http://www.optimumwellnessmn.com/

Chia Seeds!!! They are becoming more and more popular and customers have been asking me about them at the store! I put them on my salads, in my smoothies, on my oatmeal, and love to sprinkle them on my steamed veggies!!

Chia seeds are an ancient seed which was a major part of the diet of the Aztecs and the Mayans. The Chia seed is a whole grain so you are getting the goodness of the whole seed. They come in black and white and there is no difference in smell and taste, only a very small difference in the nutrition. It is more a personal choice as to what you find more appealing.

Chia seeds are very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Because of its nutritional value and stability, chia is already being added to a range of foods. Research has shown that adding it to chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches their meat with omega-3s; fed to cattle chia enriches milk with omega-3s.

Decided to make some of my own granola today!! Just threw some ingredients together like usual without an actual recipe!! hahaha

Ingredients:

Organic Rolled Oats

Organic Blackstrap Molasses

Bee-Free Honee

Sea salt

Organic Almonds

Organic Walnuts

I combined all this together and put in oven for about 20-30 minutes when I was roasting my beets then let it cool on some parchment paper and a cooling rack. Notice I did not use oil in mine like the store-bought varietes contain.

Oats-full of fiber, stablize blood sugar levels, lower cholesterol, manganese, selenium, Magnesium, B vitamins.

Almonds-calcium, magnesium, Vitamin E, protein, folic acid, phosphorus, fiber

Walnuts-fiber, protein, antioxidants, B Vitamins, Omega 3s, magnesium

Blackstrap Molasses-Rich in iron, potassium, copper, manganese, magnesium

Suggestions of other ingredients you could use:

flaxseeds, agave nectar, any type of seeds or dried fruit, nut butters, cinnamon, ginger, nutmeg, vanilla, coconut, regular honey, raisins, maple syrup, wheat germ, lemon juice, and etc!

Life at its Best

Spike Your Metabolism

Not Getting Enough Zzzz's?

Agave Nectar: Sweeter Than Regular Sugar

Cookies for Santa

Brown Rice Syrup- Sounds Healthy Right?

Other Names for Sugar

Ask The Nutritionist

SUGAR- Addictive and Deadly

ch ch ch CHIA!!!!

Granola!!!

Jackie Mart

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