May 7, 2024 • 18 mins
Blood sugar balance is not only a concern for people with diabetes or prediabetes. It also affects your energy levels, inflammation, weight, and overall health.
In this episode, I talk about the big picture of blood sugar control and how it impacts your body's physiological functions. I also give you some practical tips on how to balance your blood sugar with a 30 30 30 diet, which consists of 30% protein, 30% carbohydrates, and 30% fat. And shows you how to build a plate that prioritizes protein, fiber, and healthy fats, and limits starchy and sugary carbs. By listening to this episode, you will learn:
- What blood sugar regulation means and why it's important for more than just diabetes prevention.
- How unstable blood sugar levels can cause energy roller coaster, inflammation, and other health issues.
- How to balance your blood sugar with a 30 30 30 diet and how to adjust it according to your personal choice and needs.
- How to build a plate that supports your blood sugar control and health goals.
- How to think long term and make choices that will help you be healthy and mobile as you age.
Related Episodes
https://holistichealthmadesimple.com/glucose-rollercoaster/
https://holistichealthmadesimple.com/blood-sugar/
How to Build a Plate FREE guide -
https://holistichealthmadesimple.com/how-to-build-a-healthy-plate/
Join the Community- https://community.holistichealthmadesimple.com/
Work with me - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple or Email - info@holistichealthmadesimple.com
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
>> Jolene (00:00):
Blood sugar regulation, blood sugar stability,
blood sugar control. No matter how you choose
to phrase it, it has far
reaching effects that go way beyond
just diabetes. So, let's take
a look at why it's so important
that we have blood glucose. Blood
sugar control.
(00:24):
Welcome to holistic health made simple. Are you tired
of chasing fad diets and endless workouts?
Frustrated and confused by the conflicting advice on health
and weight loss? Well, you're not alone. I'm Jolene, a
nutritional therapy practitioner, and I'm here to guide
you on a different path through holistic wellness.
Together, we'll blend ancestral wisdom with
scientific principles, making health and weight
(00:46):
loss a reality. Say goodbye to yo yo
dieting, and hello to simple, individualized steps
that will help you reach your goals. Let's explore
the power of healing your gut, optimizing your metabolism,
and embracing whole foods. Ready to make that personalized
wellness a reality? Let's get started on your
journey. Real health. Hey. Hey,
(01:06):
there. Today I want to
look at, blood sugar, blood glucose
and the big picture. We
often focus on it more in the terms
of diabetes or
insulin resistance, but we never look at
the big, big picture of everything
(01:27):
that an unstable blood sugar
and uncontrolled blood sugar affects.
It's more than just diabetes,
pre diabetes, insulin resistance, it's
a bigger implication in your body.
So what exactly am I talking about when I
say blood sugar regulation? Control
stabilization. Let's start there. Okay,
(01:50):
let's start with the basics. We know that when we eat a
meal that contains carbohydrates, the
carbohydrates get broken down. The fiber goes to feed the
gut. The rest of it gets turned
into glucose or fructose, depending on what's there. And
the glucose is what is then either stored as
glycogen to be used later, or floods
through your bloodstream. The key is, when we talk about
(02:13):
glucose control, we want to make sure that when we're
eating this meal, our glucose
is going to spike. That's normal. We can blunt the
spike some way because we don't want it spiking a lot
in the high range all the time. Sometimes it's
fine, but it's going to raise no matter what. When you eat a meal
that has some sort of carbohydrates, it will raise
(02:33):
at some point and 2
hours later, we want it back to our baseline.
That's a regulated kind of
glucose, unless you're constantly spiking
it super high, we want
moderate spikes when we eat. We don't want
ginormous spikes. the numbers are going to be
different. There is no set number. We like to keep
(02:54):
spikes within 30 to 40 points. We don't
want them jumping from 90
to 200. It's
harder to get it back down at that two hour point,
but we want this somewhat
regulated, like small rolling hills throughout
the day. So little spikes comes
(03:16):
back down. Little spikes comes back down. A lot of
points where it's just kind of flat. Exercise can raise
your glucose because, like I said, it's being stored for
energy. Your body will release it to be used as
energy. So there's a lot of reasons why your
glucose fluctuates throughout the day that may not
just be related to food, but we want
a set, regulating
(03:37):
regulation. We want to regulate it,
okay? There's a reason behind
this. When you have too much
glucose flowing through your system,
you all think automatically, diabetes.
But there's more to it than that.
Diabetes is pretty much when your body
(03:58):
can no longer shuttle it into cells
because they're full. And there's so
much running through your bloodstream all the time that
you have this elevated glucose constantly.
But what happens to the person that has
plenty of room to store it or brings it back down, but
has these huge spikes and they have these energy roller
(04:19):
coaster, the energy goes up and down and
up and down and up and down because their
glucose isn't regulated, so they don't have
stable energy, because of the way
they're eating or because of the way
the glucose is being released in their body. It is not
just a diabetic that has this problem. An
(04:39):
average person can have this problem. they could be on the
road to diabetes. They could have insulin resistance already,
but they may not, or they may be developing all these
issues. However, having
unstable glucose, not only does
it lead to this energy roller
coaster, which, if you've lived
that, which most of us have, at some point, it's no
(05:01):
fun, because the minute you crash, you're looking for
food, because you need to bring your energy up. When your
body can self regulate,
meaning flowing back and forth from any energy
that's there, you don't have these huge highs and lows.
You just have energy throughout the day, all day long. You don't
have this lull where you're searching for food or getting
(05:21):
shaky looking for food. We're looking for
even energy,
which generally. Generally,
that that word generally is in there for a reason,
will indicate that you
have stable glucose. Now, having this
unstable glucose, like I said, can lead to diabetes,
(05:41):
lead to insulin resistance, or any of
the issues that insulin resistance
is, a trigger for it is far more
reaching than just diabetes. but
let's get back to why I started this
is having unstable glucose
and not being able to control it brings in a lot of
inflammation, and it is
(06:04):
the first step, or one of the
first three things we want to get stable
in order for any healing
protocols to work. So, if you
have unstable blood sugar and you're working
on healing your gut in an
autoimmune issue, just to put it in remission
or to have a better quality of life, but your blood
(06:26):
sugar is unstable, it's much harder to do
that. We got to start
looking at the body and all of its
physiological functions together
to get to that quality of life
we tend to look at. Oh, I'm not
sleeping really well, so I'm only going to work on
sleep when there's something deep down that's causing that
(06:48):
sleep issue. Could it be blood sugar issues?
Absolutely. But we know
unstable blood sugar does lead to extra
inflammation, which will cause all sorts of
issues in your body. And if you are trying
to work on something else
going on, you need to get your blood
(07:09):
sugar under control. As I'm working with
somebody beyond weight loss,
let's say that they came to me for weight loss,
but they need to
get healthy. They need their health. they're complaining
of these symptoms that we need to work on,
as well as the weight. Blood sugar regulation
(07:30):
not only helps facilitate
weight loss, it helps with some of the
symptoms, but it's before I can get the gut even
healthy, I need the blood sugar
balanced. That's how all these steps kind of work.
And I'm sharing this because too often people,
you'll go into a, holistic
practitioner and they'll throw a protocol at you because you're
(07:52):
having a symptom without noticing
that your glucose regulation is
horrid. And that's a problem,
because with that being horrid, you're just spinning your wheels, and
you might be spending tons and tons of money on supplements that
aren't going to get at the root of the problem. Not that the
glucose is the root of the problem, but it
could be, but it's also going to be the thing
(08:15):
that stops you from progressing. Like I've said
in many of my previous
episodes, is starting with
the basics is fundamental.
Without m getting these basics somewhat
down and from a
healing perspective of your own body,
getting certain fundamentals besides just
(08:38):
eating real whole foods, making sure that you're getting your
blood sugar regulated, making sure you're
not anemic or that you're getting in the iron,
absorbing the iron so that your bodies
can get oxygen into the cells,
making sure your thyroid
levels are optimum and functional.
(08:58):
Those are three key things that if
they aren't working, everything you're
doing is just spinning your wheels. You might
say, oh, yeah, I know if my thyroid's off, I'm never going to lose weight.
That's not just. It is.
If you have some sort of thing like rheumatoid arthritis,
that's an autoimmune issue, and people are throwing a
(09:18):
protocol at you, but not looking at your
thyroid, not seeing if you're anemic, not
checking your blood sugar,
you're spinning your wheels, because those
things keep throwing the whole body out of whack. Those are
the three fundamental things to target.
Now, when I talk about fundamentals, like, where you got
to start is at the basics. It's always eat real
(09:40):
food, make sure you're hydrated, move
your body, get sleep, prioritize your
protein. Those are the same
things that help you regulate and
get your body back into balance with anemia and blood
sugar. Thyroid does require medical
intervention. You cannot make your
(10:00):
thyroid optimum if you are no longer
making thyroid antibodies or the thyroid
hormones. If you have thyroid
antibodies and your thyroid hormones are not being produced,
let me correct that.
So we want to make sure
that we have the basics, and the biggest basic
that is lifestyle is your blood
(10:22):
sugar. I will do a
secondary, episode, touching on the thyroid
and anemia, because they're much smaller topic, but blood
sugar, we all know that blood
sugar. I don't care if your whole family is
diabetic. It is a
lifestyle. A, lifestyle
change and dietary change can put
(10:43):
this back into check.
Regardless, unless you have let it go so
far that you have damaged your pancreas
and are insulin dependent because you are no longer
producing insulin like a type
one, but there also is a
type two that converts to one and a half, which means
they've kind of killed the beta cells in the
(11:05):
pancreas. That's hard to undo. But
regardless, making certain
dietary changes to get your
glucose back under control, whether you're a
diabetic or not, you can not be a
diabetic. You can even be thin and
still have glucose control problems.
(11:25):
So we need to look at what we're eating,
how we're eating. To correct
this, depending on your
personal choice of eating style,
you will have to make different adjustments.
For some people, a spike here and there is not the
issue. It's the constant up and down all day
(11:46):
long. So if you choose a
mediterranean diet, a keto diet,
paleo diet, even a vegan diet,
depending on how you gear everything,
and depending on how severe your insulin
resistance is, how severe your blood
regulation is, you'll have to make
certain adaptations, paying
(12:07):
attention to your energy levels and what you ate
prior. When you eat a
meal, you should eat
a meal that, prioritizes your
protein and has a lot of
fiber filled vegetables. If you want
some of those starchy carbs, they should be the smallest
portion of your plate. Healthy
(12:30):
fats are good. They're saying about
30% of your diet should be healthy
fats. An optimum diet. If you don't want
to go low carb or keto, well, this still technically puts you in
low carb is a 30, 30, 30,
30% protein, 30% carbohydrates,
and 30% fat. And you balance out your
meals accordingly. One thing you don't ever
(12:52):
want to do is have a starchy, sugary
carb all by itself.
The glucose spike is immense at that point.
unless you're going to do something like exercise right
afterwards, if you are strategically using it because you need
that energy, because you can't tap into fat
during a high intensity exercise
program, go for it. But learning how
(13:14):
to adjust your meals
so that you're not getting the rollercoaster
of energy, making sure that you're
eating plenty of. When you're eating carbs, that
there's plenty of fiber in those carbs, and that you're
pairing it with protein and a fat.
the 30 30 30 is something new to me.
(13:37):
But the more I look at it, for an average person who
does not want to go, like, ketogenic,
it's probably the most optimum way to get
this rollercoaster of energy,
the roller coaster of glucose, more
in control. Now, when
I say 30 30 30 on those 30%
(13:57):
carbohydrates, I still expect you to get in
mostly fibrous
vegetables, your leafy greens,
asparagus, brussels
sprouts, cruciferous vegetables,
things of that nature. And then a small
portion would be something like a potato or a
rice. To make it really
(14:18):
simple, especially if you're very
visual, click on the show notes. I
have a handout that will tell you exactly how
to build a plate that will make your
life a lot easier. I
know a lot of you just don't want to track.
I don't track because it
became unhealthy for me.
(14:39):
Some of you will need to track
whatever it is you want to make sure that you can
lower that carbohydrate intake,
especially from simple carbs, from
sugary carbs much as
possible so that you don't have this
rollercoaster or that you can get off of it
and then work on the rest. When you're working on your
(15:02):
health, you do have to do things you may
not want to like give up foods
that aren't working with your body and
highly processed, full of sugar
foods don't work with most
people's bodies unless you're like an
elite athlete and working them off.
And even then, there have been studies that show
(15:24):
elite athletes oftentimes can
present as diabetics or insulin
resistance because of the amount of carbs and the amount
of stress they put on their body. On top of that,
our goal is to be the
healthiest version of ourselves. Does that
mean I am telling you, you're never having dessert?
(15:44):
Absolutely not. What I'm saying is dessert
at every meal is probably not your best
option, especially if you want
to be mobile and
independent as you age. We
have to think long term
and stop looking for that instant
gratification of the moment. It's
(16:06):
hard. I struggle with it too. I
struggled with my weight my entire life,
but it wasn't my weight that I truly struggled with.
It was my health. And now,
at the ripe old age of 53,
I have to make sure I don't
ever go back over the edge into the unhealthy
(16:26):
I was. I may not be a skinny
size two, though. Honestly, I was never
a skinny size two. I am a
normal sized woman. I have a butt.
I have thighs, I have cellulite. I am
working on building extra muscle just like
you. And every day I look at the
(16:46):
foods I'm eating to make sure I
get off the sugar roller coaster and stay
there. And I just want to say, by
partnering with me and listening with me and working with
me, whether it's by listening to the
podcast and sharing it to your friends and leaving a
review, or actually physically working with
me, or just linking arms and being my
(17:09):
support buddy. One, I appreciate you
listening, but two, know that we're
all doing this together.
Health, especially at middle aged and
beyond, is an ongoing thing. It
never stops. You don't get healthy
and it ends.
It's a daily process to look at that
(17:31):
food in front of you and say, is this going
to help me reach my goals of being
healthy and mobile and self
sufficient or not? It's that
simple. Sometimes you'll choose the
not, but the goal is
to choose the healthy more
often than the not. On that note.
(17:52):
Friends, I will see you next time.
Bye. Thanks for listening in
today. I hope you've got some nuggets to take away on your
health journey. Remember, this podcast is for
educators, educational and entertainment purposes. No
medical advice is being given by listening to this
podcast, you agree to the full disclaimer, which is linked in the
show notes. You can stay connected to me by
(18:15):
joining the
newsletter@holistichealthmatesimple.com
where I share additional tips and tricks weekly.
Once again, thank you for being a part of my community, and until
next time, have a blessed day.
Blood sugar regulation, blood sugar stability,
blood sugar control. No matter how you choose
to phrase it, it has far
reaching effects that go way beyond
just diabetes. So, let's take
a look at why it's so important
that we have blood glucose. Blood
sugar control.
(00:24):
Welcome to holistic health made simple. Are you tired
of chasing fad diets and endless workouts?
Frustrated and confused by the conflicting advice on health
and weight loss? Well, you're not alone. I'm Jolene, a
nutritional therapy practitioner, and I'm here to guide
you on a different path through holistic wellness.
Together, we'll blend ancestral wisdom with
scientific principles, making health and weight
(00:46):
loss a reality. Say goodbye to yo yo
dieting, and hello to simple, individualized steps
that will help you reach your goals. Let's explore
the power of healing your gut, optimizing your metabolism,
and embracing whole foods. Ready to make that personalized
wellness a reality? Let's get started on your
journey. Real health. Hey. Hey,
(01:06):
there. Today I want to
look at, blood sugar, blood glucose
and the big picture. We
often focus on it more in the terms
of diabetes or
insulin resistance, but we never look at
the big, big picture of everything
(01:27):
that an unstable blood sugar
and uncontrolled blood sugar affects.
It's more than just diabetes,
pre diabetes, insulin resistance, it's
a bigger implication in your body.
So what exactly am I talking about when I
say blood sugar regulation? Control
stabilization. Let's start there. Okay,
(01:50):
let's start with the basics. We know that when we eat a
meal that contains carbohydrates, the
carbohydrates get broken down. The fiber goes to feed the
gut. The rest of it gets turned
into glucose or fructose, depending on what's there. And
the glucose is what is then either stored as
glycogen to be used later, or floods
through your bloodstream. The key is, when we talk about
(02:13):
glucose control, we want to make sure that when we're
eating this meal, our glucose
is going to spike. That's normal. We can blunt the
spike some way because we don't want it spiking a lot
in the high range all the time. Sometimes it's
fine, but it's going to raise no matter what. When you eat a meal
that has some sort of carbohydrates, it will raise
(02:33):
at some point and 2
hours later, we want it back to our baseline.
That's a regulated kind of
glucose, unless you're constantly spiking
it super high, we want
moderate spikes when we eat. We don't want
ginormous spikes. the numbers are going to be
different. There is no set number. We like to keep
(02:54):
spikes within 30 to 40 points. We don't
want them jumping from 90
to 200. It's
harder to get it back down at that two hour point,
but we want this somewhat
regulated, like small rolling hills throughout
the day. So little spikes comes
(03:16):
back down. Little spikes comes back down. A lot of
points where it's just kind of flat. Exercise can raise
your glucose because, like I said, it's being stored for
energy. Your body will release it to be used as
energy. So there's a lot of reasons why your
glucose fluctuates throughout the day that may not
just be related to food, but we want
a set, regulating
(03:37):
regulation. We want to regulate it,
okay? There's a reason behind
this. When you have too much
glucose flowing through your system,
you all think automatically, diabetes.
But there's more to it than that.
Diabetes is pretty much when your body
(03:58):
can no longer shuttle it into cells
because they're full. And there's so
much running through your bloodstream all the time that
you have this elevated glucose constantly.
But what happens to the person that has
plenty of room to store it or brings it back down, but
has these huge spikes and they have these energy roller
(04:19):
coaster, the energy goes up and down and
up and down and up and down because their
glucose isn't regulated, so they don't have
stable energy, because of the way
they're eating or because of the way
the glucose is being released in their body. It is not
just a diabetic that has this problem. An
(04:39):
average person can have this problem. they could be on the
road to diabetes. They could have insulin resistance already,
but they may not, or they may be developing all these
issues. However, having
unstable glucose, not only does
it lead to this energy roller
coaster, which, if you've lived
that, which most of us have, at some point, it's no
(05:01):
fun, because the minute you crash, you're looking for
food, because you need to bring your energy up. When your
body can self regulate,
meaning flowing back and forth from any energy
that's there, you don't have these huge highs and lows.
You just have energy throughout the day, all day long. You don't
have this lull where you're searching for food or getting
(05:21):
shaky looking for food. We're looking for
even energy,
which generally. Generally,
that that word generally is in there for a reason,
will indicate that you
have stable glucose. Now, having this
unstable glucose, like I said, can lead to diabetes,
(05:41):
lead to insulin resistance, or any of
the issues that insulin resistance
is, a trigger for it is far more
reaching than just diabetes. but
let's get back to why I started this
is having unstable glucose
and not being able to control it brings in a lot of
inflammation, and it is
(06:04):
the first step, or one of the
first three things we want to get stable
in order for any healing
protocols to work. So, if you
have unstable blood sugar and you're working
on healing your gut in an
autoimmune issue, just to put it in remission
or to have a better quality of life, but your blood
(06:26):
sugar is unstable, it's much harder to do
that. We got to start
looking at the body and all of its
physiological functions together
to get to that quality of life
we tend to look at. Oh, I'm not
sleeping really well, so I'm only going to work on
sleep when there's something deep down that's causing that
(06:48):
sleep issue. Could it be blood sugar issues?
Absolutely. But we know
unstable blood sugar does lead to extra
inflammation, which will cause all sorts of
issues in your body. And if you are trying
to work on something else
going on, you need to get your blood
(07:09):
sugar under control. As I'm working with
somebody beyond weight loss,
let's say that they came to me for weight loss,
but they need to
get healthy. They need their health. they're complaining
of these symptoms that we need to work on,
as well as the weight. Blood sugar regulation
(07:30):
not only helps facilitate
weight loss, it helps with some of the
symptoms, but it's before I can get the gut even
healthy, I need the blood sugar
balanced. That's how all these steps kind of work.
And I'm sharing this because too often people,
you'll go into a, holistic
practitioner and they'll throw a protocol at you because you're
(07:52):
having a symptom without noticing
that your glucose regulation is
horrid. And that's a problem,
because with that being horrid, you're just spinning your wheels, and
you might be spending tons and tons of money on supplements that
aren't going to get at the root of the problem. Not that the
glucose is the root of the problem, but it
could be, but it's also going to be the thing
(08:15):
that stops you from progressing. Like I've said
in many of my previous
episodes, is starting with
the basics is fundamental.
Without m getting these basics somewhat
down and from a
healing perspective of your own body,
getting certain fundamentals besides just
(08:38):
eating real whole foods, making sure that you're getting your
blood sugar regulated, making sure you're
not anemic or that you're getting in the iron,
absorbing the iron so that your bodies
can get oxygen into the cells,
making sure your thyroid
levels are optimum and functional.
(08:58):
Those are three key things that if
they aren't working, everything you're
doing is just spinning your wheels. You might
say, oh, yeah, I know if my thyroid's off, I'm never going to lose weight.
That's not just. It is.
If you have some sort of thing like rheumatoid arthritis,
that's an autoimmune issue, and people are throwing a
(09:18):
protocol at you, but not looking at your
thyroid, not seeing if you're anemic, not
checking your blood sugar,
you're spinning your wheels, because those
things keep throwing the whole body out of whack. Those are
the three fundamental things to target.
Now, when I talk about fundamentals, like, where you got
to start is at the basics. It's always eat real
(09:40):
food, make sure you're hydrated, move
your body, get sleep, prioritize your
protein. Those are the same
things that help you regulate and
get your body back into balance with anemia and blood
sugar. Thyroid does require medical
intervention. You cannot make your
(10:00):
thyroid optimum if you are no longer
making thyroid antibodies or the thyroid
hormones. If you have thyroid
antibodies and your thyroid hormones are not being produced,
let me correct that.
So we want to make sure
that we have the basics, and the biggest basic
that is lifestyle is your blood
(10:22):
sugar. I will do a
secondary, episode, touching on the thyroid
and anemia, because they're much smaller topic, but blood
sugar, we all know that blood
sugar. I don't care if your whole family is
diabetic. It is a
lifestyle. A, lifestyle
change and dietary change can put
(10:43):
this back into check.
Regardless, unless you have let it go so
far that you have damaged your pancreas
and are insulin dependent because you are no longer
producing insulin like a type
one, but there also is a
type two that converts to one and a half, which means
they've kind of killed the beta cells in the
(11:05):
pancreas. That's hard to undo. But
regardless, making certain
dietary changes to get your
glucose back under control, whether you're a
diabetic or not, you can not be a
diabetic. You can even be thin and
still have glucose control problems.
(11:25):
So we need to look at what we're eating,
how we're eating. To correct
this, depending on your
personal choice of eating style,
you will have to make different adjustments.
For some people, a spike here and there is not the
issue. It's the constant up and down all day
(11:46):
long. So if you choose a
mediterranean diet, a keto diet,
paleo diet, even a vegan diet,
depending on how you gear everything,
and depending on how severe your insulin
resistance is, how severe your blood
regulation is, you'll have to make
certain adaptations, paying
(12:07):
attention to your energy levels and what you ate
prior. When you eat a
meal, you should eat
a meal that, prioritizes your
protein and has a lot of
fiber filled vegetables. If you want
some of those starchy carbs, they should be the smallest
portion of your plate. Healthy
(12:30):
fats are good. They're saying about
30% of your diet should be healthy
fats. An optimum diet. If you don't want
to go low carb or keto, well, this still technically puts you in
low carb is a 30, 30, 30,
30% protein, 30% carbohydrates,
and 30% fat. And you balance out your
meals accordingly. One thing you don't ever
(12:52):
want to do is have a starchy, sugary
carb all by itself.
The glucose spike is immense at that point.
unless you're going to do something like exercise right
afterwards, if you are strategically using it because you need
that energy, because you can't tap into fat
during a high intensity exercise
program, go for it. But learning how
(13:14):
to adjust your meals
so that you're not getting the rollercoaster
of energy, making sure that you're
eating plenty of. When you're eating carbs, that
there's plenty of fiber in those carbs, and that you're
pairing it with protein and a fat.
the 30 30 30 is something new to me.
(13:37):
But the more I look at it, for an average person who
does not want to go, like, ketogenic,
it's probably the most optimum way to get
this rollercoaster of energy,
the roller coaster of glucose, more
in control. Now, when
I say 30 30 30 on those 30%
(13:57):
carbohydrates, I still expect you to get in
mostly fibrous
vegetables, your leafy greens,
asparagus, brussels
sprouts, cruciferous vegetables,
things of that nature. And then a small
portion would be something like a potato or a
rice. To make it really
(14:18):
simple, especially if you're very
visual, click on the show notes. I
have a handout that will tell you exactly how
to build a plate that will make your
life a lot easier. I
know a lot of you just don't want to track.
I don't track because it
became unhealthy for me.
(14:39):
Some of you will need to track
whatever it is you want to make sure that you can
lower that carbohydrate intake,
especially from simple carbs, from
sugary carbs much as
possible so that you don't have this
rollercoaster or that you can get off of it
and then work on the rest. When you're working on your
(15:02):
health, you do have to do things you may
not want to like give up foods
that aren't working with your body and
highly processed, full of sugar
foods don't work with most
people's bodies unless you're like an
elite athlete and working them off.
And even then, there have been studies that show
(15:24):
elite athletes oftentimes can
present as diabetics or insulin
resistance because of the amount of carbs and the amount
of stress they put on their body. On top of that,
our goal is to be the
healthiest version of ourselves. Does that
mean I am telling you, you're never having dessert?
(15:44):
Absolutely not. What I'm saying is dessert
at every meal is probably not your best
option, especially if you want
to be mobile and
independent as you age. We
have to think long term
and stop looking for that instant
gratification of the moment. It's
(16:06):
hard. I struggle with it too. I
struggled with my weight my entire life,
but it wasn't my weight that I truly struggled with.
It was my health. And now,
at the ripe old age of 53,
I have to make sure I don't
ever go back over the edge into the unhealthy
(16:26):
I was. I may not be a skinny
size two, though. Honestly, I was never
a skinny size two. I am a
normal sized woman. I have a butt.
I have thighs, I have cellulite. I am
working on building extra muscle just like
you. And every day I look at the
(16:46):
foods I'm eating to make sure I
get off the sugar roller coaster and stay
there. And I just want to say, by
partnering with me and listening with me and working with
me, whether it's by listening to the
podcast and sharing it to your friends and leaving a
review, or actually physically working with
me, or just linking arms and being my
(17:09):
support buddy. One, I appreciate you
listening, but two, know that we're
all doing this together.
Health, especially at middle aged and
beyond, is an ongoing thing. It
never stops. You don't get healthy
and it ends.
It's a daily process to look at that
(17:31):
food in front of you and say, is this going
to help me reach my goals of being
healthy and mobile and self
sufficient or not? It's that
simple. Sometimes you'll choose the
not, but the goal is
to choose the healthy more
often than the not. On that note.
(17:52):
Friends, I will see you next time.
Bye. Thanks for listening in
today. I hope you've got some nuggets to take away on your
health journey. Remember, this podcast is for
educators, educational and entertainment purposes. No
medical advice is being given by listening to this
podcast, you agree to the full disclaimer, which is linked in the
show notes. You can stay connected to me by
(18:15):
joining the
newsletter@holistichealthmatesimple.com
where I share additional tips and tricks weekly.
Once again, thank you for being a part of my community, and until
next time, have a blessed day.
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