01/25/2026
Blood sugar balance is essential for hormone balance, brain health, cardiovascular health, longevity, weight management, fertility, gut health, mood, sleep and more. It's the foundation on which health is built and it can become a lifestyle even when in vacation or out to eat.
Here's what to aim for...
1/2 Non-Starchy Vegetables: Broccoli, spinach, carrots, tomatoes, green beans, kale, or peppers.
1/4 Lean Protein: Grilled chicken, turkey, fish (especially fatty fish like salmon), tofu, eggs, or lean beef.
1/4 starchy vegetables (Fiber-rich): potatoes, beans, lentils, or some can tolerate quinoa.
Healthy Fats: Add a small amount of avocado, nuts, seeds, or olive oil.
• Consume fiber (veggies), protein and fat first, then carbohydrates to reduce blood sugar spike.
• A little bit of vinegar 20-30 minutes before a meal to reduce the meal's glucose spike by up to 30%.
• When in doubt increase fiber to slow digestion, support gut health and blood sugar balance.
• Skip the breads offered first at restaurants or have a side salad instead.
• Dark cholesterol for dessert
• Its not about perfection but what you do 80-90% of the time.
• Wearca CGM to learn how your body responds so you Canaan make adjustments
• Walk 20-30 minutes after a higher glucose meal
• Eat 3 balanced meals and minimize snacking as this gives the body’s insulin receptors a break, improving insulin sensitivity.
• A diverse, plant-rich diet is essential for maintaining a healthy gut microbiome and stable blood sugar levels so aim for a variety of veggies, leafy greens, beans, spices, and other plants weekly.
When you start to track, and make these shifts, blood sugar balance becomes a lifestyle and that's the ultimate goal!
Cheers to enjoying real food, not feeling restricted, and creating a solid foundation for health!
