30. [BLOOD SUGAR] How to create a hormone balanced meal!

It's so important to include a Protein, Fiber & a HEALTHY Fat in each meal in order to balance blood sugar which helps balance hormones!

Insulin regulates how much glucose or blood sugar actually gets into your cells. But when we are having poor eating habits or binging on tons of sugar, there's a problem. Insulin goes high but your cells eventually stop listening. This can also happen when you have inflammation. Even if your diet is perfect, inflammation can still occur and cause issues with insulin, which is especially a problem if you're really stressed.

If your cells aren’t responding to insulin, they don't take in sugar, they don't function correctly, and your blood sugar goes high, leading to a whole lot of hormonal issues & diabetes.

If you have insulin issues here are some symptoms you may experience. You're feeling shaky or anxious or irritable between meals. BLOOD WORK: You have a fasting blood sugar level greater than 85 mg/dL. You have difficulty avoiding things like chocolate, ice cream, potato chips or french fries.

Are you craving sugar all the time? This might be a sign of blood sugar issues. 

If you already know you have PCOS (polycystic ovarian syndrome), your fasting insulin is greater than six, or you’re holding onto way more body fat than you should be then getting a complete metabolic blood test may be in order.

PROTEIN, FIBER & FAT at every meal

This is the key to blood sugar balance. It keeps you full longer and helps you maintain optimal levels of blood sugar. When it comes to fat, aim for about 1-2 tablespoons with each meal. This will also increase your libido.

What’s an adequate amount of protein?

• 6 ounces of fish or chicken (size of your hand)
• ¼ cup nuts (size of a golf ball)
• Raw nuts & seeds
• Spirulina
• Protein powder
• Sprouted grains (buckwheat, oats, quinoa, millet)
• Dark leafy greens, mushrooms, peas, broccoli, brussels, peppers, yams
• legumes

What’s a healthy fat?

• Coconut oil
• Cold pressed olive oil
• Avocado oil or whole avocado
• Macadamia nut oil
• Grass fed ghee

The focus here is on whole, quality foods that optimize hormone health.

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