With so many nutrition protocols and “diets” out there, it’s quite common for people to feel overwhelmed and confused - and be in total “information overload” as one of my clients accurately refers to this abundance of (mis)information.
In this blog post, I break down the nutrition basics. If you have been struggling with blood sugar control, fat loss, muscle gain, or seeking proper nutritional information to “just feel well”, these are the simple rules that you should be following.
1. EAT BREAKFAST WITHIN 1-HOUR OF WAKING EVERY DAY
Forget the fasting. Well, at least until you’ve woken up your metabolism. Most people don’t eat enough, or frequently enough which can lead to a sluggish metabolism. Starting each day with breakfast stunts the release of cortisol, the stress hormone which promotes fat storage and creates insulin resistance. Also, skipping breakfast and going about your day will cause your blood sugar to...
It's the end of the year and many people are about to start their annual new year resolutions list. I thought it would be a great time to compile some of my top tips to help keep our blood sugar management in check.
1. Do be prepared. Always being prepared isn’t just for Boy Scouts. Having your supplies readily available to you makes staying on top of your numbers less daunting. I’ve got an awesome collection of fanny packs loaded with strips, tips, and honey packs ready for when I’m out and about. I even keep an extra meter in my shaving kit just in case I fry my main meter in the sun on a beach in Cuba …yup it happened!
Don’t wing it. I can’t tell you how many times I’ve been out for dinner only to realize that I only have 2u’s left in my insulin pen. This is how we get into trouble. Forgetting insulin, dead dexcoms, pod changes, etc. You get it. Every day counts living with T1D and we need to make sure that we put our numbers...
Yes, you can order take out without sending your blood glucose to the moon! Here is a list of my top favorites:
Japanese: Wakame (seaweed) salad, edamame, sashimi and any grilled fish. I usually go for a large assorted sashimi and grilled calamari. Just be careful of any ponzu sauce that may come with the fish, it is typically made with orange juice and will spike your bg. PS: Don’t fall for the “brown rice” trick, it will have the same effect on your numbers as the white.
Chinese: Typically known as the arch enemy of blood sugar control, Chinese food can actually be done right. I always order the beef and broccoli with extra beef. Any sautéed vegetable and meat dish is acceptable as long as the sauce isn’t made with cornstarch. My favorite place even has sautéed shrimp with cashew nuts & scrambled egg dish!
Mexican: My wife’s personal favorite. It took me a little while to figure out what to order that wouldn’t...
Okay, so let’s get down to business. How can we enjoy eating out while not blowing our meal plan and sending your blood sugar skyrocketing into orbit?
Here are some basic guidelines that you can follow to help keep blood sugar in the normal range and reduce the risk of fat storage: