Blood Sugar Control Is The New Calorie counting
Kelly Schmidt is a Licensed Dietician based in Bexley, Ohio. She blends her dietetics while living with type 1 diabetes, paving the way for others to thrive using functional nutrition strategies in her private practice, Kelly Schmidt Wellness.
True or false? Ninety percent of Americans have mis-managed blood sugars.
Sadly, this is true. With three out of four Americans (adults and kids without diabetes) experiencing blood sugar spikes every day, one could experience any of the following:
Interrupted sleep around 2 or 3am
Weight loss resistance or hormone imbalance
Hot flashes, early menopause, infertility, PCOS
Mood swings, depression, anxiety
Constant hunger, cravings
Fatigue and tiredness
Blurry vision, dizzy spells
Increased thirst and/or urination
Inflammation and more.
Yet, we can improve these symptoms by adjusting our diet and lifestyle with small, realistic changes with a focus on better blood sugar control. G.R.A.C.E. is the framework I use when guiding a client on how to tweak their lifestyle for better health and blood sugar management.
G: Gut Health - Are your bowels regular? Can you increase the percentage of whole real foods you eat daily? Are you hydrated? Do you eat foods that love you back?
R: Rest - When we don’t sleep, we drive up insulin resistance. Can you better protect your sleep or improve the quality of your sleep? Along with sleep, slow down. Say no to everything that is not a HELL yes.
A: Analyze - How do you feel? What areas in your health need the most support? Are you eating late? If you eat late, eat light. How often are you moving your body? Sitting is the new smoking. Do you move enough?
C: Carbohydrates - No naked carbs! Every time you want to eat a food that is dominant in carbohydrates (grains, fruit, root vegetables, sweets) pair it with protein or fat.
E: Exercise - Walking is medicine for the mind, digestion, and blood sugar control. Use your muscles 10 minutes after most/each meal.
These 5 pillars are a starting point to dial in blood sugar control and put together a plan in reaching your health goals.