Blood Sugar Levels Effects Ayato

You  may have seen Certified Nutritionist and best selling author Joy Bauer,  on one or many of her regular appearances on NBC’s Today Show as their nutrition expert, sharing countless nutrition tips, recipes and advice. And if you are a fan, you will be in for a treat if you are lucky enough to catch her own PBS special Joy Bauer’s Food Remedies. Joy says that “food has healing power and is considered nature’s medicine”.  She devotes this hour showing us how she has helped hundreds of people turn around heart conditions, manage diabetes and blood sugar, improve memory, just by making some simple tweaks to our diet and incorporating certain healthy foods into our everyday meals and recipes.  Her motto is “life is hard, food should be easy”.  Joy Bauer hopes this program will give you the information and the motivation to get started because it’s that doable! Joy explains that certain foods actually have healing properties and incorporating these foods into our everyday diet can help usmanage diabetes and blood sugar, improve cholesterol levels and heart health, lower blood pressure, improve memory and reduce Alzheimer risks. So how do we get started?

Joy’s advice is to “Hop in the car and head straight to the grocery store. Stock up on the health boosting foods…. and dive in with her “Health Homework” assignments. The sooner you let these”good for you ingredients” work their magic, the better.”

Here are some of Joy’s Food Remedies, Tips, Advice, Recipe Suggestions and  ”Health Homework”  Assignments she covered during this PBS program.

Heart Health Food Remedies

• Chia Seeds have been eaten the Mayan Aztecs for thousands of years. These tiny little seeds are packed with soluble fiber which attaches to the cholesterol in our body and helps remove it from our system.  Also they are one of the best sources of plant-based omega-3 fats which help reduce arterial plaque buildup and inflammation in our body. Having a neutral flavor you can sprinkle them on oatmeal, breakfast cereal, smoothies, yogurt, cottage cheese, dips, salad dressings. Add them to your healthy recipes of baked goods and pancakes.
• Pumpkin is not just for Thanksgiving! It’s  potassium is known to lower blood pressure because it acts as an “anti-sodium” by offsetting the salt content in your system. (It’s also packed with beta-carotene, a powerful anti-oxidant!) Keep cans of 100% unsweetened pure pumpkin (it’s a purée) in your pantry for convenience to incorporate in your meals year round. Mix a dollop in vanilla yogurt with a few dashes of cinnamon or nutmeg for a low calorie “Pumpkin Pudding”. Add dollops into turkey taco meat mixtures, pasta sauces, chili recipes, etc. Joy’s “Pumpkin Chia Oatmeal” prepare 1/2 cup of dry oats with 1 cup of water 1/2 cup pumpkin purée 1 to 2 teaspoons maple syrup 1 teaspoon Chia seeds 1/2 teaspoon cinnamon 1/4 teaspoon vanilla extract 1 tablespoon chopped nuts Mix it all together in a bowl and enjoy! 280 cal, 8 g of protein, 10 g of fiber
• Avocado is actually a fruit loaded with unsaturated heart healthy fat which helps improve your cholesterol levels, ease inflammation, and protects against heart disease. To incorporate this super food, simply slice the avocado and top it with lime juice and fresh ground black pepper. You could also add thin slices to sandwiches and burgers to adds flavor and moisture. Mash and use instead of  mayonnaise on tuna or chicken salad.
• HEART HEALTH HOMEWORK -  1. Pick up a container of Chia seeds and add a tablespoon per day to anything you want. You can find them in the natural food section of your grocery store or any health food store. 2. Next time you go grocery shopping pick up a can of pumpkin and avocado and experiment with some of the above ideas.

Diabetes and Blood Sugar Management Food Remedies

• Beans or lentils provide a winning combination of soluble fiber and protein which work in tandem to stabilize your blood sugar levels and to keep it in check. A 2012 study published by The Archives of Internal Medicine found that eating 1 cup of beans or lentils per day improved blood sugar and lowered blood pressure in people with type II diabetes. This benefit comes from all types of beans and legumes in any form such as canned or dry or frozen. Consider also black beans, kidney beans, chickpeas, etc.
• Nuts are naturally low in carbohydrates and provide an ideal mix of protein, fiber and healthy fats, all of which help to keep blood sugar smooth and steady which makes them a perfect snack for anyone trying to manage type II diabetes.
• Quinoa is considered a whole grain but it is actually a protein rich seed. It contains twice the amount of protein compared to rice. That’s great for those with type II diabetes or sugar issues because the protein helps blunt those sugar spikes. Also it’s rich in magnesium which helps improve blood sugar control. A 2014 study found that people who consumed the most magnesium were about half as likely to develop diabetes compared to those who weren’t getting enough magnesium. It is easy to incorporate in your diet because it has a subtle flavor and cooks similar to rice. To incorporate in your diet, try substituting quinoa instead of rice like “Quinoa and Beans” instead of Rice and Beans, “Quinoa and Bean Stuffed Pepper” or “Turkey Bean Chili served in over quinoa instead of rice. Joy’s “Quinoa Chickpea Tabbouleh” 3/4 cup cooked quinoa 1/2 cup cooked or canned chickpeas – drained 1/2 cup chopped cucumbers 1/2 cup chopped tomato 1/2 teaspoon cinnamon juice of one half lemon 1 teaspoonolive oil 1 tablespoon chopped parsley Combine all ingredients and enjoy! 370 cal, 15 g protein, 12 g fiber
• HEALTH HOMEWORK -  1. Stock your pantry with beans and lentils and incorporate 1 cup into your daily menu at least three days per week.  2. Swap out one of your snacks for a handful of nuts of any type such as pistachio, walnuts, almonds, just a few. 3. Pick up a box of quinoa and try some of Joy’s suggestions above. (You can find quinoa in your grocer’s natural food aisle or in your local health food store.  For economy, check the bulk section at the health food stores for better prices per pound on beans, grains, nuts and seeds. )

Brain Health Food Remedies

• Leafy Greens came out on top in a 25 year Harvard study of more than 13,000 women where the participants that ate high amounts of vegetables experienced less age-related decline in memory. But the leafy greens such as spinach, collards, kale, Swiss chard  had the biggest effect. Practice incorporating leafy greens into your everyday meals. Joy considers baby spinach as “fast food” because most of the time you don’t have to chop it or cook it. She mixes in with her eggs, uses it as a base for salad, sometimes mixing 50/50 with another lettuce like romaine, she will “melt” or wilt a bag of baby spinach into a large pot of pasta sauce right before serving on pasta. Swap out potato chips for a trendy popular snack made from kale which Joy calls “brain chips” and you can eat as much as you want! “Kale Chips” large bag/bunch of fresh kale rip kale leaves into 2 inch pieces single layer on a baking sheet liberally mist with an oil spray (canola, olive, grape seed) sprinkle on any preferredseasonings bake in oven at 400° for about 8 to 10 minutes, until crisp (but not brown) makes about four servings at 35 cal each
• Be

  Turn, turn, turn…

  Okay this isn’t a reference to the Byrds’ song, but your sleeping habits, or lack thereof!

  You can pull the covers over your sleepless nights by identifying some common triggers such as:

  • Eating high histamine containing foods
  • Eating high glutamate containing foods
  • Having even a small amount of light in the bedroom

  Watch the video below, for the full scoop on what you can do to get your z’s – besides counting sheep!

  #Histamine, #Glutamate & #Neurotransmitters – triggers to your sleepless nights? #sleep.

  Full Transcript:

  “Man, will you stop moving around? Every night you’re just bumping into me.”  “Sorry honey, I can’t fall asleep.”

  Is this happening? Isn’t it annoying? You’re sitting there, actually, not sitting there, you’re laying there, they’re sitting there. You’re trying to sleep, and they keep rolling around bumping you, kicking you and sometimes you find yourself on the floor. You want to put them on the floor. Can’t fall asleep, it’s a big problem. Maybe you have it, may:be you’re pushing the person next to you on the floor when you were taking a nap. Doesn’t matter. Somebody you know, maybe yourself, can’t fall asleep. There’s reasons why you’re not falling asleep. Obviously, there are a plethora of reasons of why people can’t fall asleep. I’m going to be discussing just a few but these few are pretty prevalent. So let’s get started.

  There are neurotransmitters which keep us alert. We need to keep alert so we can talk and produce videos and listen to videos and stay attentive during them and also so you can drive and not fall asleep among other things. So, neurotransmitters keep you alert and are important at the right times. Now, in the evening, as the sun goes down, our alertness tends to go down and our body has evolved overtime to increase melatonin. So when the lights go down, our melatonin levels go up. And also in the evenings, our cortisol levels tend to drop. So cortisol levels in the evening drop, our melatonin rises. If your melatonin isn’t rising because you have lights on all over the place, your melatonin isn’t going to rise and you’re not going to be tired and fall asleep. If you’re reading your kindle or your e-books with that big bright light, that bright light is inhibiting your melatonin production. That’s a big one.

  Now, let’s get to some other reasons why. There are neurotransmitters which keep you alert. There’s glutamate, there’s histamine, there’s dopamine, and there’s norepinephrine, and epinephrine. These are alert. They need to be broken down so you can fall asleep. Let’s talk about glutamate first. If you’re eating high glutamate containing foods, you’re going to be pretty alert. So try to limit your glutamate containing foods prior to sleep, look it up on the internet. NutritionData.self.com. It’s in the notes below and you can go to that website and you can look for the amino acid glutamate and look for foods that are high in it and try to limit it. Now glutamate can also be broken down with magnesium and vitamin B6 and niacin. These three nutrients are known to support the breakdown of glutamate.

  What’s glutamate break into? GABA. GABA is a feel good slow down neurotransmitters. GABA is fantastic but if you take GABA, you might not be getting rid of your glutamate so take the glutamate, transform it into GABA. If you’re taking just GABA then you still have this glutamate, and you’re feeling kind of tired and wired and your body doesn’t know what the heck to do. Just convert the glutamate to GABA, magnesium, B6 and niacin. Wonderful things.

  Now, let’s look at histamine. Histamine intolerance is exploding. There’s an article for that below. There’s also videos that I’ve shot about histamine intolerance as well. It’s a big issue, especially those with MTHFR or methylation issues. So, if you have elevated histamine, try to reduce your histamine-containing foods, prior to sleep. Now you’re starting to wonder, well, what should I eat? I’ll get to that. Lower your histamine containing foods and support your methylation during the day. Try not to support too much methylation during the evening because you don’t really know what the methylation is going to do and it’s not easy to target. But again, magnesium is very useful and so is B6 to help lower your histamine. And also lower your glutamate doesn’t it? Handy. Two for one.

  Norepinephrine and dopamine also require methylation. So magnesium is very supportive of methylation in order to get rid of your dopamine and your norepinephrine. I said magnesium for three neurotransmitters. You think magnesium helps you sleep? Possibly, huh? So, magnesium prior to bed, vitamin B6 prior to bed, and a bit niacin is pretty magical.

  Now, other things you should do. What other neurotransmitter supports sleep? A bit of serotonin converting into melatonin. So how do you get your melatonin? How does your body naturally produce melatonin? Tryptophan. Tryptophan comes from what? Carbohydrate containing foods. If you’re eating a bunch of protein, you’re producing your dopamine and norepinephrine and your epinephrine. If you’re taking your tryptophan, you’re getting your calm serotonin and melatonin neurotransmitters. So, do you ever wonder why you get sleepy after eating carbohydrates? There you go. You’re producing a lot of melatonin. Ever wonder why you gravitate toward your carbohydrates? Maybe because you’re depressed and you want to spike your serotonin and feel better. Now depression has a lot of issues but that’s one issue. So prior to bed, you can take your magnesium, your B6, your niacin and eat a bit of a carbohydrate snack, something that’s not high in glycemic index because that’s just going to spike yourblood sugar and keep you up. So look for something like quinoa or wild rice or some root like wild yam or sweet potato. But put some ghee with that and to slow the glycemic index.

  So, in summary, to support your sleep and the person next to you to get them to sleep: magnesium, B6, niacin, bit of a carbohydrate, reduce the protein, reduce the glutamate-containing foods and risk reducing the histamine-containing foods. Hope that helps you fall asleep.

  Whoa! Wait, wait, wait. Sorry, I forgot about this. SHEICON2015, if you heard about it, you just enjoyed this video. I hope you’re excited about it. This information is very clinically relevant to you and your patients. SHEICON2015 is an upcoming conference in October that you can’t miss. There’s 400 like-minded people like me, like yourself, that want to know more about how to optimize the health of your patients. You got four days of it. You got 400 doctors who are wanting to get more information on this and do what they need to do and transform medicine and transform the health of your patient and transform your practice. SHEICON2015. You can do it. Learn more at SeekingHealth.org. Thank you.

  
  blood sugar levels dangerous     blood sugar levels before exercise