Thanksgiving Without the Crash: Glucose-Friendly Tips for Feeling Good
Thanksgiving is a time for gratitude, family, and delicious food—but it’s also a time when many of us experience a rollercoaster of energy highs and lows, thanks to glucose spikes. Inspired by the work of Glucose Goddess, here are simple, science-backed strategies to enjoy your holiday meal while keeping your blood sugar steady and feeling great all day.
What Are Glucose Spikes, and Why Do They Matter?
Glucose spikes occur when the sugar in our food causes a rapid rise in blood sugar levels. While this is natural, excessive or frequent spikes can lead to energy crashes, fatigue, brain fog, and even inflammation over time. On Thanksgiving, with an abundance of carbs, sugars, and rich dishes, these spikes are almost inevitable—but they don’t have to be!
Start with a Savory Appetizer
Kick off your Thanksgiving meal with fiber, protein, or healthy fats instead of diving straight into the breadbasket. A salad with leafy greens, a veggie platter with hummus, or deviled eggs are great options. According to Glucose Goddess, eating fiber or fat before carbs can slow down glucose absorption, helping to stabilize blood sugar.
Dress Your Plate with Veggies First
When it’s time to load up your plate, eat your veggies first. The fiber in vegetables acts as a buffer, slowing down the absorption of sugars and starches from the rest of your meal. Aim for a variety of colorful vegetables—roasted Brussels sprouts, green beans, or a fresh salad—to create a fiber-rich foundation.
Enjoy Carbs the Smart Way
Thanksgiving isn’t complete without mashed potatoes, stuffing, and pie, but try to pair your carbs with protein or fat. For example:
Add gravy (fat) to your mashed potatoes.
Pair your stuffing with turkey (protein).
Add a dollop of whipped cream (fat) to your pumpkin pie.
This pairing strategy slows digestion, reducing the intensity of glucose spikes.
Go for a Post-Meal Walk
One of the simplest hacks to reduce a glucose spike is light movement after eating. A 10- to 15-minute stroll after your Thanksgiving meal can help your muscles absorb glucose from your bloodstream, preventing a post-dinner crash. Plus, it’s a great way to connect with family and enjoy the crisp autumn air.
Save Dessert for Last
If you’re planning to indulge in pumpkin pie or other desserts, make sure to eat them after your main meal. This way, the fiber, fat, and protein you’ve already consumed will help slow down the sugar absorption, reducing the glucose spike.
Sip Smartly
Many holiday beverages like sweetened cocktails, soda, and even juice are high in sugar. Opt for water, sparkling water with a slice of lemon, or a dry wine instead. If you love festive drinks, try Glucose Goddess’s trick: enjoy them with your meal instead of on an empty stomach to minimize spikes.
Don’t Skip Breakfast
It might be tempting to save all your appetite for the Thanksgiving feast, but arriving at the table overly hungry can lead to overeating and more dramatic glucose spikes. Start your day with a balanced breakfast—think eggs with avocado and whole-grain toast or a smoothie with protein powder, spinach, and chia seeds.
Gratitude, Not Guilt
Thanksgiving is about connection and gratitude, not perfection. If you enjoy an extra helping of pie or an extra buttery roll, savor it without guilt. A healthy glucose response is about balance, not restriction.
The Glucose Goddess Mindset
Thanksgiving is a time for gratitude, family, and delicious food—but it’s also a time when many of us experience a rollercoaster of energy highs and lows, thanks to glucose spikes. Inspired by the work of Glucose Goddess, here are simple, science-backed strategies to enjoy your holiday meal while keeping your blood sugar steady and feeling great all day.
Vital Vials: Decoding the Allure and Caution of Dietary Supplements
What Do Supplements Do?
In the great tapestry of health and wellness, where vitamins and supplements form colorful threads, countless Americans integrate these into their daily rituals. These tiny emissaries of health promise to shield against deficiencies and diseases or simply add a spring to your step towards proactive health management.
Since their debut in the 1940s, dietary supplements have captivated the public’s imagination—transforming from health shop novelties into staples of modern medicine cabinets across the nation.
A Look At Dietary Supplement Usage Statistics
Today, a significant slice of the populace, over one-third of Americans, embrace supplements. Leading the sales, multivitamin and mineral supplements claim a 40% market share. Notably, the most popular supplements include those enriched with fish oil, omega-3, DHA, or EPA. Particularly among adults aged 65 and older, about 30% consume four or more types of supplements daily.
With recommendations bombarding us from every medium—be it commercials, social media, or casual conversations—the challenge lies in discerning the suitable supplements for personal health goals.
5 Things You Need to Know About Dietary Supplements
Variety and Purpose
Supplements manifest in diverse forms—pills, powders, or liquids—with a unified goal: to augment your diet and enhance health through vital nutrients like vitamins, minerals, and enzymes. Popular picks include calcium, fish oil, and vitamin D, often combined in multivitamins to simplify consumption.
Evaluating Efficacy
The allure of supplements is undeniable, and rightfully so in many cases. Certain supplements like vitamin B12, folic acid, and fish oil are celebrated for their definitive health benefits. However, despite extensive research, the broader efficacy and impact of multivitamins on longevity and disease prevention remain ambiguous.
Safety First
While multivitamins typically do not pose health risks, vigilance is paramount. Interaction with medications, potential risks for specific medical conditions, and the less stringent federal regulations compared to prescription drugs underscore the need for cautious consumption. Noteworthy are risks associated with supplements like vitamin K and St. John’s wort, which can conflict with prescription medications.
Consultation is Key
Before embarking on any supplement regimen, consulting with healthcare professionals is crucial. They can tailor advice based on individual health profiles and needs. Additionally, adhering to recommended dosages and being skeptical of outlandish claims are essential practices for safe supplement use.
Diet Over Pills
Supplements should not replace the rich, varied nutrients from a healthy diet. The true essence of dietary health lies in natural food sources, underscoring that supplements are just that—supplementary.
In essence, while the world of supplements offers tantalizing promises of health and vitality, navigating this landscape with informed caution and professional guidance ensures that these tools are both safe and effective.
5 Super-Foods To Improve Your Immunity
Today I want to talk about some fantastic foods and supplements that can help boost your immune system. Taking care of ourselves and being proactive is vital, especially when it comes to preventing sickness and keeping our bodies strong. I’ll also get into one new wellness hack: peptides!
Here are some of my top picks:
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Garlic
Garlic is a superfood that packs a powerful punch! It has antiviral, antibacterial, and anti-fungal properties and can be used in many different ways, like adding it to salads or spreading it on toast. If you don't love the taste, you can also get garlic supplements.
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Oregano
This powerful antioxidant has antibacterial and antiviral properties. You can find it in powder, oil, or capsule form, but be sure to read the directions carefully.
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Ginger
Ginger is also great for boosting the immune system - it's anti-inflammatory, antibacterial, and antiviral. Adding it to smoothies is an easy way to enjoy its freshness.
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Turmeric
Turmeric is another excellent option - it's anti-inflammatory and has many immune-boosting benefits. It has a stronger taste, but it's definitely worth incorporating into your diet.
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Elderberry
Elderberry is a small, dark purple berry with antiviral and anti-inflammatory properties that have been shown to reduce the duration of flu symptoms by up to four days when taken within 48 hours of symptom onset. It is rich in antioxidants and vitamin C, which help to protect the body from free radicals that can cause damage to cells and contribute to chronic diseases. Elderberry syrup is a popular way to consume elderberry, and it can be added to teas or taken on its own as a daily supplement to support the immune system during cold and flu season.
Now, onto peptides!
These are small proteins that send signals to different cells in the body. There are naturally occurring peptides in our bodies, but there are also ways to use them externally. Thymosin Alpha 1 is a type of peptide that specifically boosts the immune system. Unlike human growth hormones, peptides stimulate the pituitary gland to release more of what we need, avoiding negative feedback loops. Peptides have a low probability of side effects and are very short-acting and specific.
If you're interested in trying peptides, you can find doctors who prescribe them at https://peptidesociety.org/. Peptides need to be injected, and there are two different doses - 20 units for prevention and 100 units for treatment.
Overall, there are many natural remedies we can use to support our immune systems. I hope this article gives you some great ideas to start with!
Drink Your Greens! My Go-To Green Powders in 2023!
Are you struggling to get enough veggies in your diet? Or are you just looking for a new way to incorporate them into your daily routine? Look no further than the world of green powders! With brands like Bloom Nutrition and AG1 taking over our social media feeds and podcast ads, it’s clear that the green revolution is upon us.
But why stop at just the greens? Many powders also contain a variety of other fruits and veggies, packed with their own unique nutrients and benefits. From carrots to blueberries to goji berries, these powders can help reduce the risk of chronic diseases and keep you feeling your best.
And don’t forget about matcha and probiotics! Matcha provides a boost of caffeine without the crash and has anti-inflammatory properties, while probiotics keep your gut microbiome happy and healthy.
Reading the Fine Print: What to Watch Out For
While green powders can be a great way to supplement your diet, it’s important to be aware of any potential drawbacks. One common pitfall is the use of artificial sweeteners, which can disrupt the healthy bacteria in your gut and lead to a variety of health issues.
Another thing to keep in mind is that while green powders are a great way to get some extra nutrients, they shouldn’t be a replacement for fresh or frozen fruits and veggies. These whole foods contain more fiber and can help with satiety in a more effective way.
With greens powders, the possibilities are endless.
You can mix them into water or your favorite smoothie, add them to baked goods, or even make a delicious latte with matcha powder. The best part? You can get your daily dose of veggies without feeling like you’re forcing down a salad.
Another fun way to incorporate greens powders is to mix them into your favorite snack recipes. Try adding a scoop to homemade energy balls or mixing it into yogurt for an extra boost of nutrients. The options are endless and it’s a fun way to experiment with new flavors and textures.
My Top Green Powder Picks:
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Bloom Nutrition
Bloom Nutrition has taken over platforms like TikTok and Instagram, with everyone from influencers to your mom’s friend trying out their greens powders.
And why wouldn’t they? If it’s good enough for Alix Earle and Xandra Pohl, it’s good enough for us. I mean, who doesn’t want to feel like a trendy influencer sipping on a green drink?
Let’s talk about the ingredients. With four different blends, including fruit and veggie, antioxidant, digestive, and adaptogen, you’re getting a wide variety of nutrients in one scoop. Plus, the inclusion of powders like carrot, beet root, and kale means you’re getting those leafy greens you’ve been meaning to eat more of.
But what about the taste? Sure, greens powders might sound like they taste like grass, but Bloom Nutrition has added a touch of sweetness with stevia. And while you might taste some of that “green” flavor, it’s not unpleasant and is actually quite refreshing over ice.
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Athletic Greens (AG1)
Feeling like a fitness guru ready to conquer the world? Then you've probably heard of Athletic Greens, aka AG1, taking over your social media feeds. I mean, it's hard to miss with those Instagram and Facebook ads.
And let's talk about the packaging! It's sleek, easy to read, and comes with a whole aesthetic canister for storage. Plus, it even includes the percentages of daily values for each ingredient.
But let's get to the good stuff - the ingredients. Vitamins A, B1, B2, B6, B12, C and E? Check. Magnesium, zinc, copper, spirulina, wheat grass, apple, chlorella, barley and more? Double check! With all these superfoods combined, it's like a nutritious bomb ready to fuel your athletic journey.
Now, don't be fooled by the dark green color. This mix is surprisingly light and refreshing, with a fruity taste that'll leave your taste buds begging for more.
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Sakara
Guess who’s back? Sakara, baby! And this time, I’m checking out their Proteins + Greens Super Powder. This stuff is perfect for the busy bee who wants to get their greens and protein on the go.
The pouches are super easy to use - no measuring or scooping required. Plus, each pouch packs a punch with 12 grams of plant protein. And let's talk about the ingredients. With pea, hemp seed, pumpkin seed, sesame seed, spirulina, wheatgrass, barley grass, and chlorella, you're getting a superfood cocktail that even Superman would be proud of.
Now, let's be real, the consistency and color of this green drink might throw you off at first. It’s a bit milky and chalky, but fear not - it's still delicious. Think of it as a light matcha-colored drink that’s perfect for sipping on a hot day. Plus, the package recommends having it over ice or blended into a smoothie for the best experience.
The Top 4 Vegan Multivitamins to Supercharge Your Health in 2023
Hey there! Are you ready to learn about the best vegan multivitamin formulas for women? Let’s go!
As we all know, men and women need the same essential 13 vitamins and minerals for overall health, but women tend to be low in certain nutrients. This is why it’s important to consider those differences when choosing a multivitamin formula.
In this article, we’ll go over the 4 best vegan multivitamin formulas for women, and help you determine which one is the best for your needs.
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Ritual’s Essential Multivitamin For Women
Ritual’s goal was pretty simple — to create multivitamins that target common nutritional gaps using high-quality ingredients that can be optimally absorbed. Unlike most brands, Ritual has a variety of multivitamin formulas, and the reason for that is that they want to target young and old, as well as adjust to differences between men and women.
For women, they have four multivitamins — one for women over 18, one for women over 50, and also formulas that support women during pregnancy and the lactation stage.
Given their multi-variate approach to multivitamins, you have options that better suit your circumstances, allowing you, as a woman, to select the more effective nutrient profile for your specific needs.
There are certain nutrients that are usually present in every variation, namely vitamin B12, vitamin D3, iron, folate, magnesium, and omega-3 DHA. These are essential nutrients that vegans require, but they are either tweaked or removed depending on your age or situation.
For instance, older postmenopausal women no longer have a need for supplementing iron, so Ritual’s multivitamin for older women is without it. However, because with age your body slowly loses its ability to efficiently absorb certain nutrients, this multivitamin contains double the amount of vitamin B12 and magnesium.
As a vegan, what we also like about Ritual as a brand, is its dedication to being transparent and willing to let you trace the ingredients back to their source, promoting a more ethical framework for consuming supplements. However, the fact that you have such specific formulas and the ingredients are sourced ethically, means that we have to inevitably pay a higher price for their products. Additionally, purchasing one of their multivitamins, means you’re consenting to a subscription model that will get you a multivitamin delivered to your doorstep every month, and that might be a deal breaker for many people. Although, you can easily cancel the service after receiving your first product.
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Performance Lab Multi For Women
Performance Lab is one of the few brands that create supplements that differentiate between the dietary needs of men and women, so they have two distinct formulas. The Multi for Women is a formula that contains specific nutrients that address women’s nutritional needs, so apart from containing vitamin B12 and vitamin D, it also contains minerals such as iron, calcium, folate, and iodine.
This multivitamin contains 26 active ingredients and among them are vitamins, minerals, as well as other natural compounds that support both mood and metabolism. It contains generous amounts of iron (44% of WDV), calcium (2% of WDV), folate (334% of WDV), and iodine (100% of WDV), so it’s quite specific for women.
Performance Lab is popular for its ultra-modern method of designing supplements for peak health and performance called Nutrigenesis. The ingredients in this formula are lab-grown, using a patented process that mimics nutrient genesis in nature, increasing the absorption of nutrients and their effects.
Needless to say, this formula is vegan-friendly, and it features a clean-label formula, stripped
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Healthycell Vegan Essentials
Even though Healthycell isn't a vegan brand, they've developed a liquid formula that specifically caters to vegans.
This multivitamin contains over 30 vitamins and minerals, including crucial nutrients like vitamin B12, vitamin D3, iron, iodine, and Omega-3 Fatty Acids. Healthycell uses Microgel technology, which helps your body absorb the nutrients more efficiently by delivering them more quickly to your bloodstream. Plus, you can mix it with water or any of your favorite beverages. No more swallowing horse pills that have synthetic binding glues, fillers, coatings, and anti-caking agents that offer no nutritional benefit.
The only downside to this formula is that it doesn't have as much iron (only about 2.3 mg) compared to the others on this list. Plus, it's actually quite expensive. But hey, you get what you pay for, right?
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Wholier Plant-Based Multivitamin
Wholier's mission is to develop formulas that are backed by data from studies and also have little effect on the environment. This multivitamin is one of their most popular formulas and contains eight essential nutrients for optimizing a vegan, vegetarian, or plant-forward diet.
Vitamin B12, vitamin D3, iron, iodine, zinc, selenium, omega-3 fatty acids, and vitamin K2 are the eight essential nutrients in this multivitamin. All of them are supplied in substantial amounts, including iron. Wholier is open about where it gets the ingredients for its products, and it appears to make its products in an ethical and sustainable way. Plus, their carbon footprint is smaller than that of brands with operations in developing nations.
However, their products are inevitably more expensive than most due to their avoidance of common allergens, GMOs, synthetic fillers, and colorants. And let's be honest, they don't taste the best. Wholier has added citrus extracts to enhance the flavor and aroma of their capsules, but it doesn't necessarily cover up their fishy flavor, which is likely caused by the use of algae/sea kelp for some of its nutrients.