Breakfast foods that stabilize our blood sugar

plate of eggs, avocado and beans from meal plan

When it comes to controlling blood sugar levels, it’s important to focus on avoiding refined carbohydrates, choose foods high in fiber, and balanced with protein and healthy fats. Here are some breakfast food options that can help regulate blood sugar:

Eggs: Eggs are an excellent source of protein and healthy fats, which can help regulate blood sugar levels. They are also low in carbohydrates. Enjoy them boiled, poached, or scrambled with vegetables.

Dairy-free yogurt: yogurt is high in protein and low in carbohydrates. Choose plain, unsweetened varieties and add your own toppings like berries, nuts, or seeds. This combination provides a balanced meal with fiber, protein, and healthy fats.

Berries: Berries, such as strawberries, blueberries, blackberries and raspberries, are low in sugar and high in fiber. They have a lower glycemic index compared to other fruits, meaning they have a smaller impact on blood sugar levels.

Nuts and seeds: Nuts and seeds are packed with healthy fats, protein, and fiber, which can slow down the absorption of sugar into the bloodstream. Enjoy a handful of almonds, walnuts, chia seeds, or flaxseeds as part of your breakfast.

Avocado: Avocado is a great source of monounsaturated fats, which can help stabilize blood sugar levels. Spread some avocado on gluten-free toast or add it to your omelet for a nutrient-rich breakfast.

Vegetables: Incorporate non-starchy vegetables like spinach, kale, peppers, or tomatoes into your breakfast. They are low in carbohydrates and high in fiber, helping to regulate blood sugar levels.

Cinnamon: Although not a breakfast food on its own, adding cinnamon to your meals can help improve insulin sensitivity and lower blood sugar levels. Sprinkle some cinnamon on yogurt, or even in your coffee.

Remember, it’s essential to monitor portion sizes and be mindful of total carbohydrate intake, especially if you have diabetes or prediabetes. Consulting with a Nutritionist can provide personalized guidance tailored to your specific needs.

May 26, 2023October 10, 2023

Fuel Your Training and Achieve Peak Athletic Performance with Proper Nutrition

As an athlete, you know that proper nutrition is essential for achieving peak performance. While intense training and conditioning are foundational to success, they must be paired with the right diet and supplements to ensure your body can reach its optimal potential. However, with so much conflicting information out there, it’s understandable that many athletes struggle to figure out what they should be eating. That’s why we’re here to help guide you through the essentials of proper nutrition, so you can start fueling your training and pushing your game to the next level.

1. Macronutrients
When it comes to eating right, it all starts with understanding the three macronutrients: carbohydrates, protein, and fat. Carbohydrates are typically the primary source of energy for athletes during exercise, as they help maintain glycogen stores in your muscles. Protein, on the other hand, plays a crucial role in muscle repair and recovery, while fats are essential for hormone production and maintaining healthy cell function.

Athletes need to understand their macronutrient needs, as these will vary depending on the type and intensity of their sport, their training volume, and their goals. For example, endurance athletes may need to focus more on carbohydrates, while strength athletes may need more protein. However, most athletes can benefit from a balanced diet with a good mix of all three macronutrients.

2. Micronutrients
While macronutrients are important, they’re not the only key to proper nutrition. Micronutrients such as vitamins and minerals are equally essential for optimal athletic performance. For example, calcium is important for strong bones, iron supports healthy blood flow and oxygen transport, and vitamin D is key for muscle and bone health.

Athletes may have higher micronutrient needs than the general population, due to the physical demands they put on their bodies. For this reason, it’s essential to eat a variety of nutrient-rich foods, such as fruits, vegetables, and lean protein sources. Additionally, some athletes may benefit from supplements to fill any potential nutrient gaps.

3. Hydration
Proper hydration is critical for athletes, as even mild dehydration can impact physical performance and health. Water makes up a significant portion of your body weight, and you lose fluids through sweating during exercise. It’s important to replenish these fluids regularly to avoid dehydration.

The amount of water an athlete needs varies depending on the individual and their sport, but as a rule, aim to drink water throughout the day and before, during, and after exercise. It’s also worth noting that many sports drinks contain added sugar and may not be necessary for hydration unless you’re participating in prolonged or intense exercise.

4. Timing and Planning
In addition to what and how much you eat and drink, timing is also an important factor in nutrition for athletes. Eating the right foods at the right time can help maximize performance and recovery. For example, consuming carbohydrates before exercise can help top off glycogen stores, while consuming protein post-exercise can aid in muscle repair.

Athletes should also plan their meals and snacks around training and competition to ensure they have sufficient energy and nutrients when they need them. Meal planning and prepping can be a great way to stay on track with your nutrition and avoid making poor choices due to a lack of time or options.

Achieving peak athletic performance takes more than just hard work and dedication – it also requires proper nutrition. Testing to see where your body may be nutritionally deficient or hormonally imbalanced can provide you with the path you need to give your body what it needs to thrive. By focusing on a balanced diet with the right mix of macronutrients and micronutrients, staying hydrated, and timing your meals and snacks around training and competition, you can give your body the fuel it needs to perform at its best. It can take some time and experimentation to figure out what works best for you, but with some testing, guidance, and dedication, you can take your game to the next level. Looking to up-level your health and achieve optimal wellness?

Schedule a free consultation and learn about cellular health testing with Jaci today.

April 6, 2023October 10, 2023

Parasites and Leaky Gut

Parasites are organisms that live on or inside another organism (called a host) and derive nutrients and other benefits from it. In humans, parasites can live in the intestines, blood, liver, and other organs, causing a range of symptoms and health problems.

Leaky gut syndrome, on the other hand, is a condition where the lining of the small intestine becomes more permeable than normal, allowing substances such as toxins, undigested food particles, and bacteria to leak into the bloodstream. This can trigger inflammation and a range of health problems, including autoimmune disorders, allergies, and digestive problems.

There is some evidence to suggest that parasites can contribute to leaky gut syndrome. Some parasites release toxins that can damage the intestinal lining and increase its permeability. Other parasites can disrupt the balance of beneficial bacteria in the gut, leading to an overgrowth of harmful bacteria and an increase in inflammation.

However, it is important to note that not all cases of leaky gut syndrome are caused by parasites, and not all parasitic infections lead to leaky gut syndrome. Many factors can contribute to leaky gut syndrome, including stress, poor diet, infections, medications, and environmental toxins.

CLICK HERE to listen to my Parasite and Leaky gut story now on the The Voyage Cast Podcast.

If you suspect that you may have a parasitic infection or leaky gut syndrome, reach out to Jaci to learn about testing options to purge parasites and balance your leaky gut. Supplements may involve herbals & homeopathics to purge parasites, dietary changes to support gut health, and other supportive measures to reduce inflammation and promote healing.

BOOK YOUR FREE CONSULT HERE

Category: Body and Diet

Breakfast foods that stabilize our blood sugar

Fuel Your Training and Achieve Peak Athletic Performance with Proper Nutrition

Parasites and Leaky Gut

Achieve Your Health Goals with Sprout Nourishment