The Power of Balanced Plates

 We’re diving into a topic that holds the key to a healthier, happier life for women over 35: regulating blood sugar.

I became passionate about the topic of balancing blood sugar back when working on my nutritional therapy practitioner certification. It was like a light bulb went off. Could this be the missing link to my infertility, cystic acne, hangriness, and anxiety?

No… surely it couldn’t.

Oh, but for me it was. And so began my passion for teaching others the importance for balancing their blood sugar with building balanced plates at the core.

Maintaining stable blood sugar levels isn’t just about preventing diabetes; it's a powerful tool for shedding unwanted fat and balancing hormones, especially for women in their mid-thirties and beyond. Let’s explore the top three reasons why focusing on blood sugar regulation can be transformative, along with five invaluable tips to help you achieve balance.

  1. Fat Loss and Energy Boost: Do I need to say anymore? 😊 When blood sugar levels spike and crash, it can lead to intense cravings and overeating, making it harder to maintain a healthy weight. By regulating your blood sugar, you can stabilize your energy levels, reduce cravings, and promote fat loss. This stability is particularly crucial for women over 35, as metabolic changes during this time can make weight management more challenging.
  2. Hormonal Harmony: Fluctuating blood sugar levels can wreak havoc on hormones, especially for women approaching or in their mid-thirties. Balanced blood sugar levels are essential for regulating hormones like insulin, estrogen, and progesterone. When these hormones are in harmony, it can alleviate symptoms of PMS, menopause, and other hormonal imbalances, promoting overall well-being.
  3. Enhanced Long-Term Health: Beyond weight loss and hormonal balance, maintaining stable blood sugar levels significantly reduces the risk of developing type 2 diabetes, heart disease, and other chronic illnesses. For women over 35, investing in your health now can pave the way for a vibrant, active future.

Now, let’s explore five tips to help you balance your blood sugar effectively:

  1. Build Balanced Plates: Work to ensure each plate contains protein, healthy fat, fiber, and potentially starchy carbohydrates. (see next tip for clarity)

As much as possible choose whole, nutrient dense foods. Opt for whole grains, lean proteins, healthy fats, and plenty of colorful fruits and vegetables. These foods provide essential nutrients and fiber, which slow down the absorption of sugar, preventing blood sugar spikes.

  1. Monitor Starchy Carbohydrate Intake: Be mindful of your carbohydrate consumption, especially refined sugars and processed foods. Instead, focus on complex carbohydrates like whole grains, legumes, and vegetables, which release energy steadily and prevent rapid blood sugar fluctuations.

Carbohydrate quantity is dependent upon your daily movement, exercise such as strength training/hit, and general season of life. Goal is to match our carb intake close to what our energy needs are.

  1. Regular Physical Activity: Exercise is a fantastic way to improve insulin sensitivity and regulate blood sugar levels. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with strength training exercises.
  2. Stay Hydrated: Proper hydration is crucial for maintaining stable blood sugar levels. Drink plenty of water throughout the day and limit sugary beverages, which can cause rapid spikes in blood sugar.
  3. Manage Stress: Chronic stress can lead to imbalances in blood sugar levels. Incorporate stress-reducing activities such as meditation, yoga, deep breathing, or hobbies you enjoy. Prioritizing self-care can make a significant difference in managing stress levels.

By focusing on these tips and making conscious lifestyle choices, you can take charge of your blood sugar levels, leading to weight loss, hormonal balance, and improved overall health. Remember, every small step you take towards a balanced lifestyle is a step toward a healthier, happier you.

Not sure where to start? Check out this link for a visual on how to build a balanced plate and the foods to build it with!

Quick Start Guide to Building a Balanced Plate

This is great jumping off point so if you’d like to dig deeper, I offer 1-1 coaching where we can set your goals, review your plates together and accelerate the learning and tweaking process. I also will kick off another round of the uncomplicating wellness group where we go deeper into what I outlined here in a course and group coaching setting. 

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Uncomplicating Wellness Group Waitlist & Details