Pillar 1 - Week 2 & 3 - Seven Ways to Balance Blood Sugar Flashcards
One way to balance blood sugar is by _____ more _____.
drinking, water
Drinking water balances blood sugar by helping you to decrease _____ and increase _____.
cravings, energy
What is the simple equation to help you determine how much water you need to consume daily?
Divide your weight by two
The best way to help your client reach their goal of drinking enough water is by doing it _____, using a step-by-step approach until their _____ water intake level has been reached.
gradually, optimal
What 3 factors should you take into consideration when determining water intake?
Level of activity/exercise
How much caffeine or alcohol you drink on a regular basis
The temperature and humidity levels where you live
What are the 2 ways to work on water intake with clients?
increase quantity and improve quality
Proteins helps balance blood sugar by slowing down _____, which also slows the absorption of any carbohydrate-based food you consumed along with it. This lessens the intensity and frequency of the _____________.
digestion, blood sugar roller coaster
Too little or too much _____ can cause intense sugar cravings.
protein
What can you add to your meals to balance the blood sugar roller coaster?
Healthy fats
_____ affect blood sugar because they have much more complex molecular structures than simple carbohydrates. This takes the ________ longer to digest them.
Fats, digestive system
What is the lowest quality fat that should be avoided as much as possible?
Trans fat
_____ fats are designed to give food stability and increase shelf life. They are usually ________ and have been shown to lower the beneficial type of cholesterol.
Trans, man-made
On labels, these sometimes are called partially hydrogenated oils.
Trans fats
What fat is generally solid at room temperature and while considered healthier than Trans fat, the quality and quantity of consumption of these fats should be monitored?
Saturated fats
_____ fat can be found in meats, dairy, baked goods, fried foods, and plant based oils.
Saturated
What is the healthiest of all fats and have been shown to improve blood cholesterol levels and decrease inflammation amongst other health benefits?
Unsaturated fats
What are the two types of unsaturated fats?
Polyunsaturated and monounsaturated
Essential fatty acids are a type of _____ fat. The two types of fatty acids are _____ and _____. They are called essential because the body cannot make them and they have to be obtained from the _____.
polyunsaturated, omega-3, omega-6, diet
_________ are the healthiest fats for us to eat and when in proper ratio they support the immune system, cardiovascular system, and central nervous system. They also normalize cholesterol which promotes heart health, and they keep blood sugar levels consistent.
Polyunsaturated fats
_____ fatty acids are pro-inflammatory, while _____ is considered neutral and even anti-inflammatory.
Omega-6, Omega-3
The more Omega-__ you eat, the better.
3
Food is essentially made up of what 4 main components? If you take one of these away, you have to replace it with something else. What do manufacturers usually replace it with?
protein, fat, carbs, water; Sugar
Fats help us to feel _____ with a meal and when it is removed it causes us to _____.
satisfied, overeat
What should we always avoid when buying food?
Products with GMO
Another way to balance blood sugar is to count _____, not calories because increasing food _____ is the key to balancing blood sugar and improving overall _____.
chemicals, quality, health
Imagine food on a _____. On the left side is the lowest _____ food you could possibly eat. The further right you are, the closer you are to _____, _____, and seasonally grown by your neighbor farmer.
spectrum, quality, organic, local
The more change someone needs, the _____ they can handle at any one time. Our job is to help them move one step closer to ________ food with every food choice.
less, high-quality,
Guideline to keep it simple:
Favor _____ ingredients. The _____ the list, the more likely it is closer to the right side of the spectrum.
fewer, shorter
Guideline to keep it simple:
Keep it _____. Always look for _____ on foods.
organic, non-GMO
Guideline to keep it simple:
Phase _____ to phase _____. When you eat more high-quality food, the low-quality ______ food naturally begins to fall away without discipline, force, or willpower.
in, out, processed
Guideline to keep it simple:
Create a magic _____.
The first key to success is _____.
The second key to success is have a simple way to measure _____.
The third key to success is to eat only until _____.
plate, flexibility, protein, satisfied
Adding _____, _____, and _____ to each meal will reduce the effect of the Blood Sugar Roller Coaster.
protein, fat, fiber
Another step to balance blood sugar is to focus on _____ meal timing. Eating _____ can create extreme highs and lows for your blood sugar levels, which creates _____ on the body.
consistent, sporadically, stress
Eating ____ a day or having a small snack in the morning with a heavy dinner is setting your system up to be _____ or in a place of survival, rather than being able to properly divert resources toward healing, repairing, and thriving.
once, reactionary
Eating _____ throughout the day can be taxing on the system and lead to _____ resistance, which means your body requires higher levels of insulin to bring the blood _____ concentration back down to a physiological balance.
frequently, insulin, glucose
Meal timing can help repair insulin sensitivity so that insulin is highly effective in minimal amounts. How can this be achieved? What kind of balance should you find?
By spacing meals throughout the day and having minimal snacks. Finding the right amount and balance of macronutrients for you is essential for success.
Another way to balance blood sugar is sleep. What happens when you are sleep deprived?
Cortisol rises which mimics the effects of the blood sugar roller coaster and all of its harmful effects.
Lack of sleep increases this hormone, which is also known as the hunger hormone.
Ghrelin
Ghrelin acts on the _____ center of the brain, which can prompt you to reach for multiple servings.
pleasure
When tired, you are more likely to make ____ decisions, _____ yourself, and feel _____-brained or anxious.
poor, doubt, foggy
________ is important in helping you wind down from the day, preparing you for deep and restorative sleep.
Power Down Hour
_____ rhythm coordinates a natural ebb and flow of different bodily functions happening at specific points throughout the day such as metabolism, immunity, sex drive, cognitive functions, etc.
Circadian
What significantly decreases at night to help you fall asleep and achieve deep levels of rest?
Cortisol
Cortisol releases high levels of _____ in the morning to help you to get up and moving.
hormones
It is important to get __ minutes of sunlight every day. This helps balance your _________.
20, circadian rhythm
Eating your last meal __ hours before bed not only affects the quality of sleep, but also the _____ process. If there is a big meal eaten right before bed, resources will be diverted towards _____ instead.
2, detoxification, digestion
Taking a hot bath before bed raises body temp which helps to induce _____. ________ help release tension in your muscles and they are also rich in _____, which is a mineral that aids in sleep, that many individuals are deficient in.
sleep, epsom salts, magnesium
This is important for overall health, mood, and balancing blood sugar.
movement
Many people feel negativity toward _____ because they don’t enjoy what they’re doing.
exercise
Exercise is often a part of ________ cycles of punishment or deprivation when we don’t follow through.
self-destructive
Movement has both _____ and _____ benefits - including increased confidence and self-esteem.
physical, emotional
Movement is a natural way to boost _____ levels, which is a feel good chemical and neurotransmitter.
serotonin
The main way that movement can help balance blood sugar is by increasing _____ sensitivity.
insulin
Sugar is in 3 main places in the body:
in the bloodstream as _____,
in the liver and muscles as _____,
and in fat cells for ________ storage.
glucose, glycogen, long-term
Movement requires _____ that creates a place for future glucose to go. This lessens the amount of _____ required to restore glucose to a health balance.
energy, insulin
The body will utilize glucose in the _____ first before converting _____ sugar in the liver and muscles. The last place the body will go to is _____ cells.
bloodstream, stored, fat
What is the question you want to be asking clients and yourself about movement?
What type of movement does my body want to do today?
