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Do I need to be “Gluten Free?”

If you suffer from any chronic disease, the answer is yes. Sad, but true. I have just returned from a fabulous Institute for Functional Medicine conference in Portland, Oregon. As always, gluten is a hot topic when discussing chronic disease and I felt compelled to share my learnings with you. So why, might you ask,…

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How to navigate holiday functions WITHOUT wrecking your blood sugar 🫣

The holidays are filled with delicious food, tempting treats, and social gatherings, which can make it tricky to keep your blood sugar in check. But with a few mindful strategies, you can enjoy the festivities without the blood sugar rollercoaster.

Here’s how you can stay balanced:

✅ Eat protein or veggies first
When you start your meal with protein or fiber-rich veggies, it slows the digestion of carbs, helping to prevent a spike in blood sugar. Load up on options like roasted veggies, salad, or lean proteins before reaching for the more carb-heavy dishes.

✅ Exercise before or after the event
A quick workout before heading to the party or a brisk walk afterward can do wonders for your blood sugar. Exercise helps your body use glucose more efficiently, making it a great way to "mop up" any excess blood sugar from indulgent meals.

✅ Watch out for sugary drinks
Holiday cocktails, punch, and even festive coffee drinks can sneak in a lot of sugar. Opt for water, sparkling water, or drinks with minimal added sugar to help keep blood sugar stable. If you do indulge, be mindful of portion sizes and try to stick with one.

✅ Portion control is key
With so many options at holiday gatherings, it’s easy to overeat. Instead of piling your plate high, start with smaller portions of your favorite foods. This way, you can taste everything without overloading on sugar or refined carbs.

✅ Eat before you go
Having a healthy, balanced snack before heading to a party can prevent you from arriving hungry and overindulging. Focus on protein, healthy fats, and fiber to keep you feeling satisfied and less likely to overeat once you`re at the event.

✅ Skip the sugary desserts or share
Holiday sweets are everywhere, but indulging in too many can send your blood sugar on a wild ride. Instead of skipping dessert altogether, try sharing a slice of pie or just having a few bites to satisfy your craving without overloading on sugar.

Any other tips you’d add? Drop them below! ...

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Holiday festivities coming up? 🥂 Here’s how to make your alcohol consumption healthier: ⤵

💗 Pace yourself with water
For every alcoholic drink, have a glass of water in between. This not only helps prevent dehydration but also slows down your alcohol consumption, giving your body more time to process the alcohol and maintain better hydration.

💗 Eat before drinking
Having a balanced meal with protein, healthy fats, and fiber before drinking can help slow the absorption of alcohol and prevent blood sugar spikes. It also keeps you fuller, so you’re less likely to snack on unhealthy options later.

💗 Mind your portions
It’s easy to lose track of how much you’re drinking at parties. Stick to one or two drinks and sip them slowly. Keeping your alcohol intake moderate helps reduce the risk of blood sugar crashes, dehydration, and overindulging.

💗 Go for a walk after the party
Light exercise, like a brisk walk, after drinking can help your body process alcohol and stabilize your blood sugar. Plus, it’s a great way to feel more energized after a night of socializing.

💗 Pick sparkling water as your mixer
Instead of sugary sodas or juice-based mixers, opt for sparkling water or club soda. This not only cuts down on sugar but also helps you stay hydrated while enjoying your favorite spirits.

💗 Limit heavy, creamy cocktails
Holiday favorites like eggnog and creamy cocktails are delicious but often loaded with calories, sugar, and fat. If you’re craving a seasonal drink, try to enjoy just one, or swap it out for something lighter like a spiced wine or a festive gin and tonic with a twist of citrus.

💗 Set a drink limit ahead of time
Plan ahead by setting a personal limit on how many drinks you’ll have at the event. Sticking to two or fewer drinks can help you enjoy the party without feeling the after-effects the next day. Plus, it gives you more control over your overall alcohol consumption during the holidays

What are your go-to strategies to keep alcohol consumption as healthy as possible? ...

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5 daily habits to help balance blood sugar naturally 💗

🌟 Start your day with a protein-rich breakfast
Skipping breakfast or opting for a carb-heavy meal can set the stage for blood sugar spikes. Instead, focus on protein, healthy fats, and fiber to stabilize your blood sugar from the get-go. Try eggs with avocado, a protein smoothie, or Greek yogurt with chia seeds.

🌟 Go to bed at the same time every night (7-9 hours before your alarm)
Sleep plays a crucial role in regulating blood sugar. Poor sleep can increase insulin resistance and lead to higher blood sugar levels. Prioritize 7-9 hours of quality sleep each night to support healthy blood sugar and overall wellness.

🌟 Move your body regularly
Daily movement, especially after meals, can help regulate your blood sugar levels. You don’t need intense workouts—gentle activities like walking, yoga, or light resistance training can do wonders for your metabolism and improve insulin sensitivity.

🌟 Carry a water bottle to stay hydrated
Dehydration can cause blood sugar levels to rise, as your body struggles to metabolize glucose efficiently. Drinking plenty of water throughout the day helps keep your blood sugar stable. Aim for at least 8 glasses, and even more if you’re active or live in a warmer climate.

🌟 Eat mindfully
Eating in a calm, unhurried state allows your body to properly digest food and regulate blood sugar more efficiently. Avoid eating on the go or while distracted, and try to chew your food slowly. This can also help prevent overeating, which can cause blood sugar spikes.

Which of these habits will you be trying today?

#bloodsugarpalette #balancebloodsugar #bloodsugarregulation #bloodsugardiet #bloodsugarcontrol #bloodsugar #bloodsugarbalance #eatwholefoods #healingfromtheinsideout #eatthisnotthat #bloodsugarbalancedoesabodygood #bloodsugarbalanced #glycemicindex #complexcarbs #glycemicindexdiet #lowsugardiet #sugarcravings ...

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Dr. Tracy is an incredible listener and diagnostician. I have seen so many doctors, Naturopaths, and Nutritionists regarding issues with my digestion and no one had figured out what the issue was but Dr. Tracy did. She is thorough, experienced, caring and a first-rate Dr. Her staff are wonderful and efficient as well. I have recommended over five people to Dr Tracy already!

Colleen A

“I have experienced the highest level of functional medical concierge care from Dr. Tracy. The personalized treatment plan that she designed for me has eliminated the symptoms that I was previously experiencing. I have never felt better! The entire staff goes above and beyond in every area. They are always to respond to any question or request that I may have and are an absolute delight to work with. I have never experienced this level of professional and personalized care!”

Julie A

“I’m so thankful to have found Dr. Tracy as my functional medicine doctor. My skin is not flaring up with eczema anymore even when I don’t have the best diet! Since working with Dr. Tracy, I feel much healthier and can tell a huge difference in my skin! Definitely recommend her if you’re looking for a more holistic approach to your health!”

Katie W

Appreciate the thoughtful and focused time I get with Dr. McCubbin. She answers my questions and explains the why behind how I was feeling. In just a few months my energy levels completely turned around.” –

Amanda K

Dear Dr. McC – I am constantly grateful that you are in my life.

Sharon

“Thank you so much for the holiday recipe booklet, so anxious to try your recipe for Thumbprint cookies, Shari! Such fun the other night, you two are amazing. Thanks for your knowledge and wisdom.”

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