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sugar hangover? try this ’24-HOUR-BEAT-SUGAR’ day


Tired? Irritable? Acne? Cramps? Mood swings?

Let’s be honest- how many times did you sneak candy from the Halloween stash over the weekend? No judgement here, it totally happens! Plus, sugar isn’t just in candy. It hides in every processed food, in salad dressings, in jarred sauces, frozen meals and it’s definitely in alcoholic beverages.

But if you’re struggling with a sugar hangover, it’s time to take a 1-day break to help reset your blood sugar. Try my easy plan below to help you recover and get your system back online.

24-HOUR-BEAT-SUGAR PLAN

DO:
-> Eat fat, protein & veggies at every meal.⁠
-> Up your fat intake – it keeps the body lubricated and will help to keep you satiated.
-> Drink water – at least half body weight in ounces (150lbs = 75oz).⁠
-> Eat enough so you don’t snack in-between meals.

AVOID:
-> Sugar, grains and all processed food.

Upon wakening:
Glass of room temperature water with 1/2 lemon squeezed in
Breakfast: Eggs & Greens
Scramble/saute eggs and Swiss chard (or spinach) with ghee or coconut oil + a big bowl of fresh arugula tossed with extra virgin olive oil and fresh squeezed lemon.
Lunch: Baked Salmon & Kale
While salmon is roasting, massage the kale with 1 avocado and a drizzle of olive oil until the leaves looked ‘cooked’.
Dinner: Chicken & Veggies
Roast a chicken thigh, broccoli, cauliflower and zucchini. Sprinkle veggies with flaky sea salt and nutritional yeast.

BONUS POINTS:

  • Sip milk thistle or nettle tea between meals.
  • Eat 2 bites of fermented foods at the start of every meal.
  • Move your body. Movement helps your lymphatic system move metabolic waste.⁠
  • Sweat! Sauna, steam room, or exercise. Your skin is one way you detox, so leverage it.

top 10 steps to balancing your blood sugar

Want to know one of the things that people living over 100 have in common? While there a few different commonalities, the one that really stands out for me is balanced blood sugar levels.

Having problems losing weight, needing caffeine, the ‘hangry’ feelings or being moody or grumpy, depression, fat around the mid-section, insomnia, cravings for sugar, poor concentration, foggy brain, lack of focus or even weakness are all signs of imbalanced blood sugar levels. Even your hormones are affected by it!

Chewing and swallowing carbohydrate foods, once digested, brings on-board various forms of sugar. Sugar creates energy, but only if it gets into our cells, not just circulating in our blood. Our diets and other environmental factors can cause the cells to not intake this sugar for fuel. Think of a stubborn child who stomps their feet and says ‘no, I don’t want anymore.” So we end up elevated sugar in the blood. The pancreas tries to remedy the situation by sending out more insulin which can help force sugar into the cells- but only in a truly healthy body. Over time we end up in a state if insulin resistance. Insulin resistance is the root cause of Type 2 diabetes. AND, high insulin actually speeds up the aging process!

It isn’t just sugar alone that contributes to elevated blood sugar. STRESS plays a major role, as well things like food sensitivities and metal toxicity.

The good news is that blood sugar imbalance and Type 2 diabetes is absolutely reversible! Long term healing does require a change in both diet and lifestyle, but it’s entirely doable and it all doesn’t have to happen tomorrow.

Here are my top steps for healthy blood sugar:

  1. Magnesium: studies have shown insufficient magnesium pre-disposes people to insulin resistance. Get your magnesium levels checked!
  2. Lower inflammation: promotes dysfunction in the body (all disease starts with inflammation).
  3. Eat complex carbohydrates: think root vegetables, leafy greens and lentils. (try my Roasted Vegetables with Almond Carrot-top Pesto)
  4. Eat breakfast: skipping meals triggers imbalanced blood sugar.
  5. Eat a balance: of carbs, protein and fat at every meal and snack.
  6. Reduce stress: both mental and emotional stress affects our blood sugar. (reduce stress through your breath)
  7. Eat cinnamon: it contains polyphenols that actually help maintain insulin sensitivity. (try my Crunchy Roasted Chickpeas)
  8. Low glycemic foods: you must get rid of sugars, sweeteners, highly refined flours and processed foods like cakes, candy and soda.
  9. Increase essential fatty acids: think small fish like sardines, nuts, seeds and hemp seeds.
  10. Look into supplements: berberine is an herbal extract that is a powerhouse in helping to regulate blood sugar.

Start by making small changes rather than trying to do too much at once. Over time you will see and feel the difference. It could even make a difference on your life span!

Need a little help with your blood sugar control? Reach out and let’s get you started on your way.

Happy Day,
~Monique