Health Coach Question
Do you have a plan for staying healthy during the holidays?
The holidays are busy and for many of us, increase our level of stress. There are three general areas to focus on to stay healthy over the holidays. Let’s start with sleep because it’s the easiest to implement. Decide on a bedtime and stick to it! No excuses. Getting quality sleep will impact your energy, it super charges your immune system and helps you handle the hustle and bustle of the season. Scroll down to the bottom of the newsletter for an excellent podcast on sleep by Dr. Bruce Lipman.
The next important area of focus is movement. Getting outside for a brisk walk, even for 20 minutes a day, improves immune function and can give a boost to your mental health. If you “time your walk” to happen after a meal it helps your blood sugar stay steady without a big spike. Read the Levels blog (https://www.levelshealth.com/blog/walking-after-a-meal) for more details about the blood glucose benefits.
Last but not least, it is important to limit sugar consumption. There is so much diet dogma out there but there is one thing we can all agree on – sugar isn’t doing us any favors. Processed sugar has zero nutritional value and at the same time depletes nutrients (vitamin D, calcium, B vitamins, magnesium and vitamin C) and it suppresses the immune system for up to 5 hours after eating it. During the holidays we need our immune system functioning properly to ward off viruses. You can expect to see local chocolates, homemade cookies, and pies at the office party and on grandma’s table. Choose at which special events you will indulge but regularly focus on nutrient dense vegetables and quality protein and fats.
By the way, I’m Victoria, the Health Coach and Nutritionist behind the HealthJourney program. Welcome to our newsletter! It’s full of lifestyle tips and resources to help you prevent or work at reversing your diabetes. If you prefer to unsubscribe, you can do that at the bottom of this email.
** At HealthJourney We Believe:
** To be healthy we need to get back in the kitchen…
The first step is to prioritize whole foods and limit eating from a box or can with a bar code. To prep whole foods it takes time to rinse, chop, grate and prepare. My favorite go-to simple meals are a combination of protein, veggies and healthy fat on a sheet pan. Check out this article from The New York Times called How to Make a Sheet-Pan Dinner (https://cooking.nytimes.com/guides/54-how-to-make-a-sheet-pan-dinner?ds_c=71700000052595478&gclid=CjwKCAiA7dKMBhBCEiwAO_crFE02pi4dkllMSB9TRCdrng8Wu4GGAY4bbz_kFJvQs_zF53MVu-7WzRoC6eUQAvD_BwE&gclsrc=aw.ds) . And if you want an exact recipe, check out the Nom Nom Paleo blog (https://nomnompaleo.com/whole30-sheet-pan-meals) . Michelle Tam makes cooking fun and she even includes her children in the process.
** “Every level of your health is impacted by what you eat.” —Dr. Mark Hyman
** We’ve got to back it up and look at root cause…
Why are you struggling with type 2 diabetes? The current medical model uses drugs to lower blood sugar but is not addressing the root cause. This article by Chris Kresser, Functional Medicine and Diabetes: How to Treat the Root Cause (https://chriskresser.com/functional-medicine-and-diabetes-how-to-treat-the-root-cause/) explains it all. There are many potential root causes including diet, sleep, stress, gut health, toxins, genetics and a sedentary lifestyle. Chris states, “Functional Medicine, a science-based approach to preventing and treating disease that is focused on diet and lifestyle changes, is the first-line strategy for managing type 2 diabetes.” The HealthJourney program (https://www.healthjourney.net/) was designed to help you make adjustments to your lifestyle to positively affect your diabetes. Join us today!
** All Things Sleep
Elizabeth of Live Purely interviews one of my favorite medical doctors, Dr. Bruce Lipman
Listen to the Podcast (https://purelyelizabeth.com/blogs/purely-elizabeth/live-purely-with-dr-frank-lipman)
** Featured Everyday Recipe
A perfect treat is one that is slightly sweet but keeps your blood sugar stable… try these Sweet and Spicy Roasted Nuts by COOKIE + kate
Go to Recipe (https://cookieandkate.com/roasted-party-nuts-recipe/)
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