All posts tagged blood sugar

November 19, 2014 · Blog

Discipline; the Engine that gets you to good health

 

 

One of the biggest roles I play as a health coach is motivator. So many clients want to feel better and see changes in their health but in the beginning they just can’t seem to resist the ice-cream or the chocolate or fill in the blank with your fave food. Part of it is physical addiction but the biggest hurdle is plain old discipline.

 

One of the best things I have developed through my life is strong discipline. It’s because of lots of self talk that says “Joy it’s not worth it!”  Whether it was watching the pounds or detoxing.

I believe the most important thing is to ask yourself “Self, what is your motivation?” And make sure you give yourself one heck of an answer.

We can talk ourselves into or out of anything.  It all comes down to your motivation. It has to be strong and it has to be purposeful.

 

Once, I healed a bad case of gastritis with diet.  I learned to de-stress with yoga, breath deeply, and I followed a strict diet of protein, vegetables and good fats. Discipline was key. I had important goals I did not, no, would not mess up. The choice was stay on medication that could destroy my digestion for life or heal naturally. I’d say that’s a strong motivation, especially when you have a family who depends on you.

 

The only way to whole-body health is by harnessing your discipline and putting into action all the knowledge you know will change everything.

There is a sense of power and happiness that comes from dedication to your self. 

We have to grow up and realize that choices have consequences and the world owes you nothing. 

 

Make good choices about the foods you eat and smarter choices about lifestyle. Add movement into your day, consciously relax; meditate or tap away stress. This stuff is so life changing its crazy. Most people need support to stay with it at the beginning.  Once you start and see the symptoms change its so much easier.

 

So define your motivation. What is it for you?

 

October 1, 2014 · Blog

Preparation is Gratification

I had an enjoyable conversation with a beautiful young mother today.  She wanted to hear what I eat so she could determine what would be a good way for her to eat.

She caught me on a good day.  If this were last week, I would have told her ‘I am barely eating enough’.  I was recently very off in the timing of my meals.  I was just too busy.  That happens sometimes. If it continues too long it will effect blood sugar levels, cravings and energy levels.

A good friend listened to me complain about my weight going up a few pounds and we looked at what I was eating.  It was not enough, which was throwing off my whole metabolism.   This week I got my priorities in order and each day prepared my meals so that I got to eat at the proper times.

I am simple with what I eat.  For breakfast lunch and dinner I eat raw greens like baby arugala, spinach and mesculin.   I like to add a few other colorful raw or cooked veggies.  I prefer plain salad these days with no dressing.   I am enjoying tasting the vegetables. I have been having my fat as a couple of slices of avocado or a few olives. I may also cook my eggs with a bit of grass fed butter. I always like to have some fermented vegetables with each meal, like sauerkraut or fermented carrots or a naturally fermented organic pickle.  Variety is truly the spice of my life.  Last but not least I add a serving of a good quality protein.  Eggs prepared in a variety of ways, chicken, wild fish, beef or lamb.  I have a snack, which is usually my PaleoZip protein powder in some type of shake   with berries and almond milk.  These days as the weather is getting cooler, I love having hot water with lemon throughout the day.

 

I prepare any food I need to take with me, grab a kombucha tea and I’m off.

As we talked I realized preparation is key to a healthy diet.  It is an expression of self-love, really.  When we eat well we feel good.  All of us should practice extreme self-care and self-love.  Preparing and taking time to sit down and eat is gratifying. We are worth it.

Check out this blog post for more tips about preparation……..http://www.joyharari.com/the-zen-of-cooking-healthy-meals/ 

 

December 11, 2013 · Blog

The Real Truth About Workout Food

 

What’s wrong with the fuel most people are using?  I call them Frankenfuels. From Gatorade to power bars to those creepy gel packs with the chemicals they contain and synthetic “nutrients”, I really don’t know how we got so far from real food.

 

Those Frankenfuels have very high sugar content. Gatorade was recently forced to take out the brominated vegetable oil, BVO.  Another ingredient in many sport drinks is TBHQ it is a preservative also an anticorrosive agent found in diesel oil!

 

Many of the protein powders people use have artificial sweeteners and chemicals that lead to brain fog during a workout.

 

The truth is that we should be putting as natural a food source as possible into our bodies especially during and after strenuous physical activity. To understand why we need to understand carbohydrate delivery and the maximum rate of fluid absorption; Osmolality.

Most sports drinks have 6-8% concentrated solution.  Bars. Energy packets and gels have 10-30% concentration of carbs. When you consume them absorption is not ideal unless you drink tons of water with them.  Many labels suggest drinking at least 8 oz. of water with it and most people don’t follow directions.  Anything above a 4% concentrated solution will result in GI distress and fluid emptying.

 

Another thing that’s been hyped up to sell sports drinks is electrolytes.  The body can maintain plasma levels of electrolytes and salts several days without running out. The body maintains this via the kidneys as it slows down the rate of sodium excretion. Sports drinks actually speed up the loss of electrolytes through the sweat.

 

Why don’t people just eat real food? Well you can’t patent and make money off raw almonds.  Real food takes time to plan and prepare. It is so much easier to grab a power bar at the gym.  People have been led to believe they need to train with the fuel they will use during competitions. At the time of an iron man competition it is not very aero dynamic to carry bags of food along.

 

However, here are some good ideas of things you can prepare and take along;

-Chia seeds 3-4 tbsp  Soak in water add lemon and stevia and make a slurry. Its clean burning food.

-Pemmican (rendered fat) or jerky

-Rice balls using pressure-cooked white rice, you can add eggs and meats or coconut, blueberries, raw honey and dates. Put in the food processor and make balls.

**Skip the rice if you are low carb and want your body to use fat to burn fuel.

-Raw seeds and nuts with a little dried fruit.

-Nut butters mixed with coconut oil and raw honey.

-Grain free granola

-Hydrolyzed Collagen Protein like PaleoZip by Joy Harari

Real food alternatives require less water than bars and gels. Bars and Gels contain fermentable carbs like fructose and maltodextrin, which causes gas and bloating and indigestion afterwards.

For post workouts, the ideal scenario is to eat a real meal. Don’t worry about protein carb fat ratio the experts say it is not necessary. Just eat your regularly scheduled highly nutritive meal.

 

So lets all commit to a more natural source of healthy energy to fuel our workouts.  It will keep you healthier and younger looking in the long run.

 

 

 

 

 

 

November 20, 2013 · Blog

Aging, What Causes It and What are The Best Super Foods to Help

What really causes aging?  The main problem is when cells degrade too fast.

One of the biggest causes of rapid aging is the over-expression of insulin.  And you guessed it; this is caused by the wrong food choices such as processed foods, sugar, grains as well as large portion sizes.

 

The over expression of insulin creates excessive ROS (Reactive Oxygen species). That is the most dangerous and potent free radical in the body.

ROS causes leaky mitochondria. The Mitochondria is the powerhouse of the cell.

This chemical reaction causes the electron transport system to fail, which causes the ATP to fail.  ATP is basically the energy currency of life. It is a molecule that stores all the energy that comes from food.

Therefore controlling insulin is vital for youthfulness and longevity.

 

You have all heard me talk about how important it is to eat good fats. Another thing that causes the mitochondria to rust is rancid industrial oil.

Mutated oils like Canola, sunflower and vegetable oil don’t fit with the lipid bilayer of the mitochondria. These lipid bilayers are made up of healthy fats. Healthy fats from say grass-fed animals, give the mitochondrial lipid bilayer a strong shape and provide cell permeability that mitochondria need for cell communication.

 

So I hear you saying “Joy, just tell me what to eat!!”  And I will.
Anti-aging foods

One of the most anti-aging foods you can eat is organ meat from grass-fed animals.

Liver is so anti-aging.  It is mandatory for mitochondrial health.  It contains coq10 and should be eaten 3 times a week for maximum benefit.

 

Another anti-aging super food is Seafood. Seafood is high in B3, manganese, potassium and magnesium.  Magnesium is so important to cell health because without magnesium you cannot create ATP.  Our soil is depleted of magnesium, which affects animal protein and all vegetable sources. However our seafood’s are rich in this mineral. Best choices are;

Seaweed

Kelp

Atlantic fish

Caribbean fish

*Avoid pacific seafood due to Fukashima.

 

Another group of Anti-aging foods contains;

Onions

Garlic

Cabbage, brussel sprouts

I recommend cooking these as it releases more minerals, flavonoids and essential cofactors in optimizing mitochondria.  They also contain quercetin, which is an anti-inflammatory. Eat them often!

 

Broccoli is another anti aging super food. It is better to eat broccoli cooked.  The sulfur compounds in broccoli helps mitochondria with methylation. Which means that it prevents the degradation of mitochondria.

 

The best way to incorporate these foods into your diet is menu planning! The more you plan ahead and make shopping lists so you have the ingredients on hand the more you will increase your rate of success.  I guess that means the younger you will stay!

 

October 23, 2013 · Recipes

pumpkin granola

 Ingredients
  • ½ cup sliced almonds
  • ½ cup pumpkin seeds (pepitas)
  • ½ cup pecans, chopped
  • 8-10 dried dates, pits removed, then chopped
  • ½ cup pumpkin puree
  • ⅓ cup coconut oil, melted
  • 1/2 cup unsweetened shredded coconut
  • ⅓ cup maple syrup
  • 1 teaspoon vanilla extract
  • 2 tablespoons cinnamon
  • 1 tablespoon nutmeg
  • ⅛ teaspoon ground ginger
  • pinch of salt

 

Instructions
  1. Preheat oven to 325 degrees.
  2. In a large mixing bowl, add your pumpkin puree, coconut oil, maple syrup, vanilla extract, and all spices. Mix well.
  3. Then add your nuts, seeds, and dates and mix well with your wet ingredients.
  4. Place parchment paper on a large baking sheet and pour your granola mixture on top. Use a spoon to spread out the mixture evenly so everything will cook at the same time.
  5. Place in oven and cook for 30-40 minutes, moving the granola around half way through to be sure it doesn’t burn.
  6. Let cool. Letting the granola cool will help it harden.
  7. Eat all by itself or top it off with coconut milk, almond milk, or even dairy milk (if you do that).
  8. Enjoy ! Yum!

 

 

 

 

February 27, 2013 · Blog

little sugar addicts

 

-Does your child ask for sweet foods all the time?

-Does she have meltdowns that end in tantrums or tears?

-Is he impulsive, restless, and wildly dramatic or talk a lot and fast?

– Does your child have a hard time paying attention or lock in on a task and then forget to do anything else?

-Does she cry easily and frequently?

– Is he moody and exhibit low self-esteem?

-Does your child have a lot of allergies, or persistent ear infections? Is he overweight?

 

All of these things may sound like normal childhood behavior, or everyday life.  “Mood swings, inability to concentrate, temper tantrums, and the most significant-low self-esteem are all the affects of too much sugar in your child’s diet.” Says Kathleen DesMaisons author of Little Sugar Addicts. 

Knowing how horrible sugar is for us, and especially our children, makes me want to jump up and down and shout “STOP GIVING THEM SUGAR!!!” Also knowing that will not help the situation and that a softer approach is always better, I try to contain myself and help those who are ready to be helped. I know how difficult it can be, so no judgement. Just a little education ;).

 

Little children don’t handle or process sugar the same way as an adult.  You may be surprised at how strong an effect a small amount of sugar has on a child’s body. “ If you have an adult who drinks a 12 ounce can of soda (40 grams of sugar)”, explains DesMaisons “they are having one gram of sugar per four pounds of body weight.  But if you give a can of soda to a 40 pound child, the dose relationship is very different.  For a child that is the equivalent of four cans or a six pack”!!!

 

 

What does sugar do to kids? It effects their brains and bodies, blood sugar, serotonin and beta endorphin levels.

 

Serotonin is affected by sugar. “ Serotonin is a chemical that quiets the brain,” writes DesMaisons. It makes us have a feeling of well being and peacefulness.  “Sugar sensitive children have lower levels of serotonin than other children.” By changing diet, these levels can be raised, creating more self-confident, in-control children with a much happier outlook.

 

Beta-endorphins, DesMaisons calls “ the brains own pain killer”. Children who are sugar sensitive are much more sensitive towards physical and emotional pain. Children who eat too much sugar tend to feel inadequate and unworthy, even if they are smart”, once the sugar wears off.

 

From all the research I have read over many years, I can say with confidence that the precursor to all addiction is sugar.

Researcher Dr. Robert Lustig says sugar is as addictive as cocaine according to brain scans.

 

Kiber Stanhope, a biologist at the State University of California Davis, believes that a calorie is not just a calorie and over consumption of high fructose corn syrup increases the same risks as sugar.

 

In his article in the Huffington post Dr. Mark Hyman wrote “people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine.  Binging and addictive behaviors are eerily similar in alcoholics and sugar addicts.  In fact most recovering alcoholics often switch to another easily available drug: Sugar.”

 

For those with personal struggles with food addiction, remember it is not a moral failing or lack of will power.  There is help available.

 

In my practice I see many children.  I have witnessed the huge change in their self-esteem and confidence when they are taken off sugar.  I am here to tell you it’s not impossible!!  Many parents are seeking help and the results are astounding!! Teachers are the first to comment. “ He’s a different child, so focused and calm.”

These are results that make my heart sing!! I have clients as young as 6 years of age who proudly proclaim “I don’t eat that, its not healthy!” When they are offered sugar laden treats.  They influence their peers and become empowered to make good choices.

 

DesMaisons has seven steps to fight sugar and its effects:

1.Eat breakfast with protein: and do it within the first hour of waking, to beat a drop in blood sugar.

2.Make connections between food and mood.  Never reward a child with food-especially sweets.

3.Change snacks.  Children under the age of 18 should eat every 3 hours to avoid a drop in blood sugar. In addition to good, well-balanced meals, your child should get several high-protein snacks throughout the day.

4.Eat protein lunches. Foods like poultry and meats, eggs and nuts are all essentials.

5. Cut any white flour breads and pastas from your diet.

6.Take out the sugar. (“Notice that taking out sugar is not step one. It is step six,”)

7.Take care of life. Relax have fun and spend time with your family.

 

 

 

 

 

 

February 20, 2013 · Recipes

Delicious Paleo Slider Buns

3 organic eggs

1 cup raw almond butter

1/4 cup coconut oil

1 tsp lemon juice

1/2 tsp  baking soda

1/8 tsp salt

1 beaten egg to brush tops of buns

sesame seeds

-Preheat oven to 350 degrees F

-Mix together eggs and lemon juice until whipped and frothy

-add the almond butter and coconut oil. Mix well.

-add baking soda and salt. Mix well

-spoon batter onto parchment lined tray so it makes slider buns, 1-1.5 ” wide.(They get bigger)

-Brush each with egg and sprinkle sesame seeds on top.

-Bake for 12 minutes or until a toothpick comes out clean

These buns are so light and delicious!! Enjoy!!

February 20, 2013 · Blog

10 Reasons to Eat Chia Seeds

Ch Ch Ch Chia! Do you remember Chia Pets?  Those tacky fluffy animals?  Little did we know back in the day, that those little seeds were undercover super foods waiting to be discovered!

 

Now we know.  Chia seeds are making a comeback.  This time they can be found in health food stores and on websites galore for about $1 per ounce. They really are “super” food.

In the Aztec and Mayan cultures, Chia was used as a high-energy endurance food. It was great nourishment used before battle and long distance marches.

 

Top 10 Reasons to Eat Chia Seeds

 

1)   Provides long lasting energy:  Chia seeds form a gel when mixed with liquid because of the soluble fiber that coats the seed.  Researchers believe that this gel-forming action also takes place in the stomach, helping to slow the conversion of carbs to sugar.  This gives your body a steady stream of energy instead of a quick spike and crash.

2)   Soothing to the colon:  The swelling action of chia seeds helps to clean and sooth the colon.  It absorbs toxins while lubricating and strengthening peristaltic action.

3)   A complete protein:  Chia seeds are a source of complete protein containing all 9 essential amino acids.

4)   Rich in omega 3s:  Chia seeds are the richest vegetable source of omega 3 fatty acids.  They have the perfect balance of omega 3 to omega 6.

5)   Rich source of calcium:  Chia seeds are rich in calcium.  They also have magnesium and boron, which aid in the absorption of calcium.

6)   High in age-defying antioxidants:  That means they fight free radicals.  It also gives them a long shelf life (over 2 years). This shelf stability is not found in flax seeds or sesame seeds.

7)   Helps curb your nighttime snack attack:  Eaten as a pudding after dinner, chia can help us from getting hungry late at night.

8)   Weight loss aid:  Chia seeds prevent the absorption of some of the food and calories that we eat, they keep you full for hours.

9)   Cuts Cravings: Being deficient in minerals can create a craving for foods.  For example if you’re low on calcium you may feel compelled to eat lots of cheese and ice cream. You can add calcium to your food by sprinkling on the chia!  By balancing your minerals with chia, you can curb cravings that might tempt you.

10)   Reduces inflammation:  High levels of essential fatty acids in chia have anti-inflammatory properties on the body.  By aiding in the absorption of fat-soluble vitamins and reducing C-reactive protein, an inflammation marker.  Omega-3s reduce joint stiffness and pain.  Studies have shown that reduced inflammation lowers the risk for heart disease, arthritis and certain types of cancer.

Check out the recipe for Chia Seed Pudding.

October 10, 2012 · Blog

Coconut Oil, the New Windex

 

I am so compelled to write about coconut oil because my clients are coming back to me with absolute miraculous results!

“ OMG, Joy! I can’t believe it worked when the steroid cream didn’t!”

“I have so much energy and I am losing weight!”

“My baby’s rash just disappeared!!”

“I am thinking so much clearer these days.”

 

Did you see “My Big Fat Greek Wedding”?  The father used Windex on everything! Sprayed it all over his body, hysterical.   Coconut oil is my Windex.

 

I will tell you what it is good for, but first  let me tell you why. Coconut oil is anti-bacterial, anti–viral, and anti-fungal. It is full of antioxidants and Lauric acid (a medium chain fatty acid, known to destroy lipid coated viruses like HIV, herpes, influenza and many more).

 

So what has coconut oil been known to help?

 

  • HIV-AIDS
  • Thyroid disease
  • Diabetes- type 1 and 2
  • Chronic Fatigue Syndrome and Fibromyalgia
  • Crohn’s Disease
  • Irritable Bowel Syndrome
  • Digestive Health and Intestinal Absorption
  • Weight loss and belly fat
  • Acne
  • Anti-aging
  • Dry skin
  • Hair (makes it gorgeous and silky, no more frizz)
  • Candida yeast infections
  • Alzheimer’s Disease (see video)
  • Common colds
  • Athletes foot
  • Diaper rash
  • Etc., etc., etc.,….

 

Okay, okay, you can close your mouth now, and go order some Tropical Traditions Coconut Oil.  I use the Gold Label topically, for skin, hair, and I take 1 tablespoon 3x per day (if you are trying to heal a specific ailment, like one of the above, that is the prescription).

 

They also have the white label Organic Expeller pressed, which I love, because it doesn’t have the coconut flavor and I can use it in all my cooking, which I do.

 

So let’s review: it helps so many diseases and ailments, it is much cheaper than hospital stays and pharmaceuticals, but it is expensive for oil.  Hmmmm, I think I will stick with the coconut oil :), wouldn’t you?

You can find the Tropical Traditions products in groceries Here.

 

 

 

 

September 19, 2012 · Blog

Snack, Anyone?

What should we give our kids for school snacks?

The questions we have to ask ourselves are;

How do we keep our children’s blood sugar level so they are not bouncing off the walls and then falling asleep in class?

How do we give them the maximum nutrition to keep their brains functioning all day?

What do our kids need in between meals to maintain focus and concentration?

 

The answers to these questions are one and the same. They need a good source of protein, a quality source of fat, and either a fruit or vegetable source for energy.

 

If  your children are young, you can probably get away with a small avocado salad with cucumbers and tomatoes and a hard boiled egg.  Older kids may feel self conscious and would do better with one of my apple zucchini (grain-free) muffins.

 

One important point I want to make is that grains play havoc with blood sugar.  I would recommend leaving all grain products out of the equation.  The best snack would be a grain free one.  Another important point is that a snack should be a small meal not a treat. A treat should be something to have on occasion. So here we go:

 

 

-An apple and a tbsp. of raw almond butter

– a slice of banana paleo bread

-a grain-free apple zucchini muffin

– a small salad with chicken or fish strips or sliced egg, avocado and yummy dressing

– a small collard green wrap with tuna, egg or chicken, avocado and sprouts

– you can use a cabbage leaf or lettuce leaves for the above wrap

-chicken ,turkey or beef sliders, good quality ketchup, some black pitted olives and cut veggies

-Kefir with cut apples, pears, berries or melon, topped with grain-free granola

-zucchini pancakes

-apple sauce with slivered almonds and shredded coconut

-raw coconut wraps with nut butter and sliced bananas.

-fruit salad with walnuts and shredded coconut

-guacamole with grated egg and carrots and peppers to dip

-mixed berries with toasted coconut flakes and nuts

-Egg salad or chicken salad in a bell pepper

-roasted chicken gourmettes and sliced vegetables

-whole Kirby cucumber seeded and then stuffed with tuna or egg salad

-spinach strawberry and walnut salad with raspberry vinaigrette

–guilt-free pizza bites with pizza sauce dip.

–paleo pancakes

– organic apple chips or zucchini chips or sweet potato fries can be added to the snacks above.

 

See what your children prefer from the list and use your imagination to come up with new and interesting choices.  Share them with us here in the comments below. We’d  love to hear!

 

By choosing your childs snacks wisely you are helping their education and their health!!  Their teachers will thank you !