How did you enjoy the skinny black dress 1 week challenge?
How did you sleep? What was your energy like?
Did you know that eating low glycemic and low sugar is what helps balance hormones and keep weight off?
You’ve probably heard the term “Glycemic Index,” but do you know what it means to your health?
The Glycemic Index (GI) is a way of ranking foods based on the impact they have on your blood sugar and insulin levels. The higher the food is on the GI, the quicker your body is at converting it from carbohydrate to glucose, the faster it spikes your blood sugar signaling insulin to lower it. If it spikes high, more insulin comes to work, puts the sugar away in your muscles if needed, and then stores the excess as fat. When your blood sugar drops, well, then you’re hungry again too. The cycle starts again.
So you see, a low Glycemic diet helps keep your blood levels steady, keeps you focused and helps you to lose weight.
High glycemic foods are typically more processed, more refined, and have more sugars. Since the processing has been done outside your body, it is easier and faster for your body to convert into sugar (glucose) and the quicker your blood sugar will spike. On the flip side, lower glycemic foods are more often less processed, closer to nature and are “whole” when you consume them. Because they are minimally processed, it takes more time and work for your body to convert it into sugar and should not cause a dramatic spike in blood sugar.
GI Guidelines for Foods: A food that has a GI value of:
- 55 or less is Low and that’s good
- 56- 69 is Medium and that’s ok
- 70 or higher is High and that’s bad
It’s important to know that just because a food sits low on the GI, it does not automatically mean it’s good for you (i.e. a Snickers bar sits lower than oatmeal and inherently, we know which is a better choice for breakfast). Conversely, just because a food is high on the GI, does not mean it’s off limits (i.e. watermelon is higher than corn chips, but we all know which is a more nourishing snack).
What is the Low Glycemic / Low Sugar 2 week Meal Plan?
It’s a simple and delicious blood sugar balancing meal plan that helps you to lose weight and decrease inflammation.
- Our Low Glycemic Diet uses ingredients with a Glycemic Index score below 50. We’ve included three meals and two snacks daily to prevent blood sugar highs and lows.
- Plenty of healthy fats, fibre and protein further help to regulate blood sugar levels. Daily carbohydrates are below 150g, and can be increased by adding whole grain side dishes to meals as needed.
- This Low Sugar Diet is designed to help people kick their sugar habit without feeling deprived. It’s free from all added sugars, including natural sweeteners like maple syrup and honey.
- Meals are packed with vegetables, legumes, and whole grains, making it the perfect 14 day detox for anyone new to sugar-free living.
It’s a simple, delicious meal plan with zero added sugars!
One day I realized that if I didn’t take care of myself, I wouldn’t be around to take care of my girls. I researched every book about nutrition and babies but not for me! I was too exhausted to cook for myself. I needed simple systems in place. That was 15 years ago. Since then I have helped so many people reverse and prevent so many diseases over the years.
Who am I? My name is Sapna Fliedner, a certified holistic health coach and co-founder of Raising Sages Pediatrics; a Holistic and Functional Medicine Pediatrics Practice. I was formally trained in allopathic medicine as a nurse practitioner and have seen and witnessed first hand many families torn apart by death and illnesses that could have been prevented.
Over the last 15 years, I have researched health and wellness modalities. I am trained in eastern (Ayurveda, Pranic healing) western medicine, and alternative medicine (pranic healing- energy medicine, essential oils, functional nutrition ). Not only have I learned different nutritional theories ( Vegetarian, Vegan, Raw, Paleo, Ayurvedic, Weston Price), I learned that not one size fits all. Every body is different and you have to do what’s right for you.
You can look and feel fabulous even if you:
- Juggle work and home life non-stop
- Haven’t been on top of your eating habits in forever
- Pull endless days and have an endless to-do list
- Live the crazy life of a hard-working woman or mommy