How a Healthy Gut Promotes Balanced Blood Sugar Levels

If the first thing that pops into your head when we talk about “gut health” is your waist 
size, think  again: we’re actually speaking about the health of your microbiome.

By microbiome, we mean the trillions of bacteria and other microbes living in and on 
your body. These organisms may be microscopic, but they outnumber human cells in the 
body by 10 to 1 and play an integral role in many of your body’s critical functions—like 
maintaining healthy blood sugar levels.

Microbes: Your Body’s Messengers

You’re not alone if the importance of gut bacteriais is news to you. In fact, scientists are 
still puzzling  out all of the jobs that these little guys juggle within the human body.

Although there is still much to discover about the role of the microbiome and the 
microorganisms that dwell within it, researchers are learning that the majority of your 
microbes produce protiens and metabolites that interact with and influence your body’s 
cells and organs on many levels.

You see, your beneficial bacteria communicate with cells to carry out many processes 
in your body,  such as balancing immune function, optimizing digestion, regulating moods, 
and improving nutrient absorption. But, did you know that beneficial microbes—or 
probiotics—also work to keep your blood sugar balanced?

Indeed, several studies show probiotics’ abilities to support healthy blood sugar levels. 
In one study  published in Lipids in Health and Disease, researchers at Brazil’s São Paulo 
State University gave volunteers a daily shake containing Lactobacillus acidophilus and 
Bifidobacterium bifidum.

After 30 days, participants showed a significant balancing of glucose levels while the
placebo group,who received a shake without the beneficial microbes, showed no change¹.

Based on data from this study and various others, the link between healthy gut flora and 
maintaining healthyblood sugar levels is clear.

How Probiotics Can Help

Unfortunately, our microbiomes can shift out of balance due to many factors, such as stress, 
poor diet, over-sanitizing, age, and widespread exposure to antibiotics. When this happens, 
there aren’t enough beneficial microbes to effectively facilitate the many important processes 
they are responsible for within our bodies.

You see, when there aren’t enough good guys in your gut, your microbes might not be properly 
communicating with your cells—which can make maintaining healthy glucose levels more 
challenging. Taking a high-quality probiotic supplement can replenish your beneficial gut 
bacteria and benefit your overall health in the process.

When it comes to maintaining healthy blood sugar levels and achieving wellness naturally, a 
comprehensive probiotic formula that delivers an abundance of beneficial bacteria into the 
gut environment—and includes targeted nutrients —may very well be the solution you’ve been 
looking for.   

References: 

1. Moroti, C., Magri, L. S., Costa, M. D., Cavallini, D. C., & Sivieri, K. (2012). 
Effect of the consumption of a new  

symbiotic shake on glycemia and cholesterol levels in elderly people with 
type 2 diabetes mellitus. Lipids in Health and Disease, 11(1), 29.

2. Judy, W. V., Hari, S. P., Stogsdill, W., Judy, J. S., Naguib, Y. M., & Passwater, R. (2003).
 Antidiabetic activity of a' standardized extract (Glucosol™) from Lagerstroemia speciosa 
leaves in Type II diabetics. Journal of Ethnopharmacology,87(1), 115-117.
3. Simon, M., Strassburger, K., Nowotny, B., Kolb, H., Nowotny, P., Burkart, V., . . . 
Roden, M. (2015). Intake of Lactobacillus reuteri Improves Incretin and Insulin Secretion 
in Glucose-Tolerant Humans: A Proof of Concept. 

Diabetes Care, 38(10), 1827-1834. doi:10.2337/dc14-2690

8 Steps To Balancing Blood Sugar

By now it's safe to say we all know that sugar is bad for us. When we were children, our parents told us it was bad for our teeth. But what about the rest of the body? What exactly happens when sugar is consumed and how does the body compensate for such high concentrations of sugar? You may have heard how important blood sugar balance is in the body, but why? What is ‘low glycemic', and how is weight gain associated with sugar? This blog is Sugar Basics 101 and includes foods and lifestyle suggestions that might be helpful when it comes to this balancing act.

Did you know that having steady blood sugar levels is the one thing that every person who lives over 100 (centurion) has in common? Research shows that the best foods for enjoying good weight are those that don't cause a sharp rise in blood sugar levels. Balanced blood sugar is associated with physical and emotional health, as well as, and of course, longevity.

If you are having problems losing weight, feeling moody, or feel the need for caffeine, you may have a problem balancing your blood sugar. Fortunately, not all blood sugar imbalances require drug treatments, and by taking control of your sugar consumption, you can greatly improve the way you feel.

Blood sugar refers to glucose carried in the blood stream. Glucose is the immediate source of energy for all of the body's cells. The levels of glucose in the blood are monitored by the pancreas and are tightly regulated by several hormones. The body has the ability to store glucose in the form of glycogen in the muscles and the liver. When sugar or refined carbs are digested, they are initially absorbed in the small intestine. However, they do not enter the blood circulation directly and have to go to the liver first. Under hormone control, the liver will release an appropriate amount of sugar into the blood stream to make it available to other cells, especially the brain. These hormones include insulin, glucagon (secreted by the pancreas), cortisol, and catecholamines (secreted by the adrenal cortex and medulla). Insulin lowers the blood sugar while the cortisol and catecholamines increase it.

Today, over a third of the calories we consume come from sugar or white flour, which is highly refined and acts just like sugar in our system. When these foods are consumed, your blood sugar spikes creating alarms to sound in your bloodstream and forces the release of insulin into the blood to turn the blood sugar into energy. Once turned into energy, your blood sugar should start to return back into the acceptable range. When a soda or a piece of candy is consumed, our bodies struggle physiologically to cope with the enormous potency of sugar. The human body doesn't have a compensatory mechanism or the ability to adapt to the massive quantities of sugar we consume today.

The body's natural response to deal with the sugar overload is to release insulin into the blood stream to uptake the sugar molecules. However, the body doesn't always know when to stop releasing insulin, which can then create low blood sugar, and that is what we call “the crash”. When the body's blood sugar is low, moodiness, irritability, and cravings come into play making you eat more sugar and thus promoting a vicious cycle. What is news to some people is that the simple and refined sugars aren't the only culprit. Simple and refined carbohydrates such as white rice, pasta, and potatoes are also broken down into simple sugar molecules once they hit the small intestine, creating a similar response in the body.

For some people, the process of insulin changing blood sugar into energy doesn’t work efficiently. This can lead to some grave health issues, including insulin resistance or even diabetes. Other symptoms of insulin resistance include: cravings for sugar, intense hunger, weakness, poor concentration, emotional instability, memory loss, lack of focus, feelings of anxiety or panic, lack of motivation, and fatigue. High insulin also damages your arteries and puts you at a greater risk of developing heart disease and stroke, type 2 diabetes, gout, polycystic ovary syndrome, and high blood pressure. Too much insulin will also result in excess unutilized blood sugars being stored as fat. For many years we have been taught to stay away from fat and eat ‘low fat and/or no fat' foods. However, we now know that in many cases FAT is not the problem. Sugar is.

It's important to remember that not all carbs are bad. There are two types of carbohydrates–complex and simple carbohydrates. Both give you energy. However, complex carbohydrates are full of fiber and break down more slowly in your body which balances out your energy levels and leaves you feeling satisfied longer. The brain operates with glucose, so it's important to have some readily available for energy and ATP (adenosine triphosphate) conversion.

Tips for Healthy Blood Sugar Balance

1. Focus on eating complex carbohydrates such as brown rice, quinoa, and other whole grains, beans and legumes, and root vegetables like sweet potatoes and butternut squash.

2. Eat your breakfast! By eating protein within one hour of waking, amino acids are provided which can be used as an alternative fuel for the body. When eaten with carbohydrates, it will slow down the release of glucose into the system.

3. Eat plenty of fiber such as legumes, beans, flax seeds, chia seeds, oats, hemp seeds, nuts and seeds. Fiber will keep you full longer and help you crave less sugar.

4. Reduce mental and emotional stressors. Long-term stress may result in adrenal fatigue, which affects blood sugar.

5. Choose low glycemic foods which release glucose at a slower rate because they take longer to break down in the intestine. Examples include sweet potatoes, green apples, berries of any kind, beans, and oats.

6. Increase antioxidants such as  raw cacao, açai berry, blueberries, prunes, pomegranates, kale, brussels sprouts, beets, and red bell peppers.

7. Increase essential fatty acids such as cold water fish, nuts, seeds, and hemp seeds.

8. Eat cinnamon. Traditional Chinese and Ayurvedic health systems have used cassia (cinnamon) to reduce fasting blood sugar levels. Real cinnamon contains polyphenols that help maintain insulin sensitivity.

Things to Reduce or Avoid:

• concentrated sweets such as soda, candy, cakes, cookies, etc.
• too much fruit eaten alone or fruit juice
• minimize gluten-containing grains which may cause undesirable responses and can continue to promote blood sugar imbalances
• alcohol and caffeine

Foods that are helpful for stabilizing blood sugar:

Almonds – A study published in the International Journal of Obesity shows that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories. This goes to show that weight loss is not as simple as calories in vs. calories out. Almonds are bulky and filling, so you feel that you are getting some substance without the spike in blood sugar.

Quinoa– Although quinoa looks like a grain, it's actually the seed of a green leafy plant. It is one of the best sources of amino acids and is a good source of iron, potassium, and B vitamins. The reason why quinoa is an incredible superfood for weight loss is that it's packed with protein, but its grain-like texture makes it a fantastic substitute for rice, couscous, and other carbohydrates.

Millet is rich in both fiber and protein and keeps your blood sugar even. Studies have shown a link between millet and weight loss. Some researchers believe that the combination of phytonutrients and fiber is responsible for the lower rate of colon cancer in people who eat millet, rather than fiber alone.

Hummus is packed with protein and fills you up but without spiking blood sugar. Try to get hummus with olive oil rather than sunflower oil. Or better yet, make your own hummus. (See our recipe section)

Avocados are nature's perfect food! They offer a range of nutrients and help you absorb other nutrients more effectively. They are also creamy and bulky at the same time, so they help people feel satisfied.

Lentils are nutritious, flavorful, and are easy to prepare. Lentils, like beans, are a good source of protein. They also provide calcium and phosphorus, vitamin B, and iron.

Walnuts are a great snack food that will fill you up and help you to feel less hungry. They contain anti-inflammatory omega-3 fats, which makes them a powerful way to balance blood sugar.

How To Beat Anxiety: The Self-Experiment Approach

How to Beat Anxiety: The Self-Experiment Approach

Not all of these strategies will work for you. Self-experiment to find out which techniques you prefer. Context is important, too. You may find that some strategies work in some circumstances but not in others. Experiment to observe what works best, and when. Also: Try thinking about the strategies in three categories: behavioral, cognitive (thinking-related), and physical. Aim to find some strategies that appeal to you from each category.

Anxiety Relief Techniques

1. Take a slow breath. Continue slow breathing for 3 minutes.  
2. Drop your shoulders and do a gentle neck roll.
3. State the emotions you’re feeling as words, e.g., “I feel angry and worried right now.” (Aloud but to yourself.)
4. Massage your hand, which will activate oxytocin.
5. Put something that’s out of place in its place. (Physical order often helps us feel a sense of mental order.)
6. Take a day trip somewhere with natural beauty.
7. Ask yourself, “What’s the worst that could happen?” Then, ask yourself, “How would I cope if that happened?” Now answer those questions.
8. Take a break from actively working on solving a problem and allow your mind to keep processing the problem in the background.
9. Take a bath.
10. Forgive yourself for not foreseeing a problem that occurred.
11. Throw out something from your bathroom. (The order principle again.)
12. Take a break from watching the news or reading newspapers.
13. Make a phone call you’ve been putting off.
14. Write an email you’ve been putting off.
15. Take another type of action on something you’ve been putting off.
16. Throw something out of your fridge.
17. Try a guided mindfulness meditation. (Google for free mp3 downloads. There are some good ones out there.)
18. Take a break from researching a topic you’ve been over-researching.
19. Cuddle a baby or a pet.
20. If a mistake you’ve made is bothering you, make an action plan for how you won’t repeat it in the future. Write three brief bullet points.
21. Ask yourself if you’re jumping to conclusions? For example, if you’re worried someone is very annoyed with you, do you know for sure this is the case or are you jumping to conclusions?
22. Ask yourself if you’re catastrophizing, i.e.,  thinking that something would be a disaster, when it might be unpleasant but not necessarily a disaster.
23. Forgive yourself for not handing a situation in an ideal way, including interpersonal situations. What’s the best thing you can do to move forward in a positive way now?
24. If someone else’s behavior has triggered anxiety for you, try accepting that you may never know the complete reason and background behind the person’s behavior.
25. Recognize if your anxiety is being caused by someone suggesting a change or change of plans. Understand if you tend to react to changes or unexpected events as if they are threats.
26. Accept that there is a gap between your real self and your ideal self. (This is the case for pretty much everybody.)
27. Question your social comparisons. For example, is comparing yourself only to the most successful person you know very fair or representative?
28. Think about what’s going right in your life. Thinking about the positive doesn’t always work when you’re anxious, but it can do if anxiety has caused your thinking to become lopsided and you’re not seeing the big picture.
29. Scratch something off your to-do list for the day, either by getting it done or just deciding not to do that task today.
30. Ask a friend or colleague to tell you about something they’ve felt nervous about in the past, and to tell you what happened.
31. If you’re nervous about an upcoming test, try these quick tips for dealing with test anxiety.
32. Do a task 25% more slowly than usual. Allow yourself to savor not rushing.
33. Check if you’re falling into any of these thinking traps.
34. Try gentle distraction; find something you want to pay attention to. The key to successful use of distraction when you’re anxious is to be patient with yourself if you find you’re still getting some thought intrusions about the anxiety-provoking topic.
35. Go to a yoga class, or do a couple of yoga poses in the comfort of your home or office.
36. Get a second opinion from someone you trust. Aim to get their real opinion rather than just reassurance seeking.
37. Allow yourself to do things you enjoy or that don’t stress you out, while you’re waiting for your anxious feelings to naturally calm down.
38. Go for a run.
39. Find something on YouTube that makes you laugh out loud.
40. Lightly run one or two fingers over your lips. This will stimulate the parasympathetic fibers in your lips and you’ll feel calmer.
41. Look back on the anxiety-provoking situation you’re in from a time point in the future, e.g., six months from now. Does the problem seem smaller when you view it from further away?
42. Imagine how you’d cope if your “worst nightmare” happened, e.g., your partner left you, you got fired, or you developed a health problem. What practical steps would you take? What social support would you use? Mentally confronting your worst fearcan be very useful for reducing anxiety.
43. Call or email a friend you haven't talked to in awhile.
44. If you’re imagining a negative outcome to something you’re considering doing, also try imaging a positive outcome.
45. If you rarely back out of commitments and feel overwhelmed by your to-do list, try giving yourself permission to say you can no longer do something you’ve previously agreed to do.
46. Do any two-minute jobs that have been hanging around on your to-do list. It’ll help clear your mental space.
47. Jot down three things you worried about in the past that didn't come to pass.
48. Jot down three things you worried about in the past that did occur, but weren't nearly as bad as you imagined.
49. Do a form of exercise you haven't done in the last six months. 
50. Allow time to pass. Often the best thing to do to reduce anxiety is just to allow time to pass, without doing the types of activities that increase anxiety.

Reference: 

https://www.psychologytoday.com/blog/in-practice/201503/50-strategies-beat-anxiety

6 Ways To Find Joy In Lifes Journey

• Life is a journey down smooth paths, rocky roads and downright treacherous terrain. Joy comes naturally during the easy times of life, but it takes effort to find moments of happiness during adversity. Here are six ways to find joy during the entirety of life's journey.

• Enjoy the good times

• When things are going really well in your life, enjoy yourself. This is a time to build memories that will sustain you during difficulties. Capture these moments by taking pictures or writing in your journal. Keep mementos in a treasure box so that you can take them out from time to time and reminisce. Focus on the positive aspects of your experiences and ignore minor mishaps. Science Daily reports that viewing past experiences positively can improve your happiness. Building happy memories now can help you through the more challenging times in your life.

• Nurture your relationships

• Nothing has greater potential to make us happy than our relationships with others. USA Today says that the happiest people surround themselves with friends and family. Materialism is toxic to happiness because it tends to create competition with others. Nurture your relationships and build a good support system that will sustain you during adversity. Do not be afraid to let others help you through your trials.

• Show gratitude

• Gratitude is recognizing the abundance and blessings in your life, even in the midst of difficulties. It is appreciating the things that you have. It is savoring the moment and not taking things for granted. It is finding the hidden blessings in unexpected challenges. PsychCentral.com reports that expressing gratitude not only makes people happier, it can increase energy and improve health. In addition, grateful people are hopeful, empathetic, helpful and forgiving.
• My friend, Sue, remembers a time in her life where she was overwhelmed with challenges. Her husband was on hospice, the arthritis in her back became debilitating, her son was having marital problems and her daughter was bedridden with a difficult pregnancy. Then, Sue's house burned down.
• The one thing that got her through that time was her gratitude journal. Each night before bed, she would write down as many blessings as she could think of. She was grateful for food on the table, for the roses blooming in her daughter's garden, for hugs from her granddaughter. Keeping aware of the blessings in her life kept her from sinking into debilitating depression.

• Live in the moment

• There are moments of joy in even the most painful times of life. Look for them. It can be a baby's smile, a phone call from a friend, a funny TV show, making love to your spouse, a beautiful sunrise or a sudden summer shower. You need respite from the pain. Open your heart to these moments and rest in them.

• Embrace nature

• Nature is good for our health and well-being. Canadian science writer, David Suzuki says that spending time in nature can reduce blood pressure, anxiety and stress levels. It improves your sleep, increases your vigor and boosts your immune system.
• Several years ago, I struggled with two difficult pregnancies very close together, difficult recoveries and post-partum depression. Not only did I rely on the love of my family to help me through those times, but I also took a walk on the beach every Sunday morning. The sound of the waves, the feel of the sand between my toes and the taste of salt in the air soothed me. Sometimes, I would gather seashells and marvel at the beauty of creation. Often, I prayed. I always felt comforted and renewed.

• Exercise

• Most of us know that regular exercise improves our health and helps us maintain a healthy weight. Exercise can also make us happier. FitDay.com says that exercise lowers stress and anxiety, which lowers cortisol levels in the body. In addition, endorphins are released when you exercise. Endorphins stimulate the brain, reduce pain, lower stress and boost feelings of happiness. You can increase your happiness from exercise by working out with others or combining exercise with nature. Anytime you feel the need for a shot of happiness, put on your running shoes and take a jog around the park. 
• Life is full of pain and sorrow as well as ease and happiness. Those difficult times can make us relish the good times all the more. Embrace your life here, where you are now, and enjoy the journey.
• resource: https://familyshare.com/2213/6-ways-to-find-joy-in-lifes-journey

7 Reasons Why Water Is Wonderful For Your Body

H-2-the-Izz0.

That’s right! We’re talking water.

Literally, single-handedly the most important beverage your body needs to achieve. And whether you drink it on ice, with squeeze of lemon, or shaken with a little Pink Drink—we don’t judge. We just want you to realize how important drinking water is.

Basically, by the end of reading this blog post, you’ll be so knowledgeable about water, you’re totally going to be the next go-to water connoisseur for your friends and fam. And, they’re looking for one!

The human bod is 70 percent water. And, a portion of that comes from food—20 percent to be exact. Most water consumed foods are fruits and veggies like:

• Cucumbers
• Broth soups
• Celery
• Tomatoes
• Melons
• Oatmeal
• Beans
• Mixed greens/lettuce in general
• Apple sauce
• Zucchini
• Watermelon
• And, much, much more!

Water is essential to everyday life. The plants in your yard need it, your pup needs it, and your lovely self needs it.

Besides clinging to it as a form of survival—you can survive three weeks without food, but only three days without water—it holds many other crazy, off-the-wall benefits you probably didn’t even know about!

Water can be a…

Calorie Controller.

H2O doesn’t necessarily have any magical powers to help lose all the weight you’ve ever dreamed of. But, it helps! Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories.1 And, drinking a good amount of water will help you to feel full! So, when the 2 p.m., snack-hour comes around, you might not be as tempted to grab something.

Brain Booster.

Water can help promote clearer thinking. We’re not saying every single pitch you give to your boss will be given the green light. But, hey! It’s worth a shot! Happy boss, happy life, right?

Energizer.

Every day, there’s no doubt about it—you lose water. You lose it by urinating, sweating, and even breathing. And it needs to be replaced.

If you feel tired during a workout and don’t understand why, well my friend, it might be because you’re dehydrated. When working up a sweat, you for sure have to drink more water than you normally would. Not giving your body the amount of liquids it needs can lead to muscle fatigue and poor performance.2

Skin Cleaner.

With proper hydration, water can flush out certain toxins and help reduce the risk of getting pimples. Since your skin should contain tons of water, when it’s dehydrated it looks dry and enhances the wrinkles.

Pro Tip: To help keep your skin lookin’ fresh and fine, you could also use a moisturizer. Doing so, creates a physical barrier to keep the moisture locked in. It’s a love affair for the ages!

Hydrater.

Getting dehydrated is no fun. If you’re heading out in the heat, absolutely bring a bottle of water. Drinking water helps your body to stay at a normal temperature.

Hair Care Helper.

Wash your hair in cool water—it leaves your strands flatter, smoother, and more reflective!

Mood Booster.

If you’re down in the dumps, water can get you over the hump! Staying hydrated throughout the day can help you turn that frown upside down.

How much water should I drink?

When it comes to the ideal amount of water consumption, there are really two schools of thought.

The 8×8 rule

Eight ounces of water, eight times a day. If an average bottle of water contains 16.9 fluid ounces of water, try shooting for at least four bottles a day.

The body weight rule

Calculate the amount of water you need by dividing your body weight number in half. Example: If you weigh 140 pounds, 70 ounces of water is recommended.

These are great suggestions, but the true test is you. The amount of water varies depending on your gender, age, and activity level.

Fun facts and tips

• Out of all the drinks out there, water is said to be the second most popular drink of choice in the U.S.
• Try to always carry a water bottle. Keep it in your purse, desk, bag or throw one in your lunch box before heading off to work.
• If you like your water extra cold, put it in the freezer the night before. Ice-ice baby!
• Eating out? Choose water. Your wallet and calorie counter will thank you later. Make it fancy with a little fruit infusion or lime wedge.
• Drink water with every snack and meal. This helps you stay hydrated throughout the day.
• Even if you’re consuming another beverage, drink water along with it. Especially if that other drink contains dehydration-causing caffeine.

There you have it. Feelin’ like a water connoisseur? Now’s your time to shine and show the world how knowledgeable you are—when it comes to water anyway. No matter who you are or what you are, always remember—drinking the H2O is the way to go.

References

1 https://www.cdc.gov/healthywater/drinking/nutrition/index.html

2 https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html