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! ...

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? ...

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?

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👉 Do you ever feel sluggish by mid-afternoon?
👉 How about unfocused?
👉 Or even irritable?

That energy dip—commonly known as the “afternoon crash”—often stems from imbalanced blood sugar. And here’s the thing: it’s not just about what you ate for lunch. Your blood sugar throughout the entire day plays a huge role in how your energy fluctuates.

Here’s how it works:

1️⃣When you consume foods high in refined carbs or sugars, like a muffin or a sugary coffee drink, your blood sugar spikes quickly. You might feel a surge of energy right away, but it’s short-lived.

2️⃣Your body responds by releasing insulin to clear the excess sugar from your bloodstream, often causing a sharp drop in blood sugar.

3️⃣This leaves you feeling tired, foggy, and craving something sweet or caffeinated to pick you back up. The result? A rollercoaster of highs and lows in energy, often peaking around mid-afternoon when the crash hits hardest. 🎢

So, how can you avoid this cycle and keep your energy steady throughout the day? Here are some of my top tips:

💕 Start the day with balanced meals: Opt for a breakfast that combines protein, healthy fats, and fiber—think eggs with avocado and a side of sautéed veggies. This helps slow down the absorption of sugars into your bloodstream and prevents that sharp blood sugar spike and crash later on.

💕 Snack smart: When you’re feeling hungry between meals, it’s tempting to reach for quick fixes like a candy bar or sugary snacks, but these can wreak havoc on your blood sugar. Instead, go for nutrient-dense options like nuts, seeds, Greek yogurt, or veggie sticks with hummus.

💕 Eat regularly: Going too long without eating can cause your blood sugar to drop, leaving you tired, irritable, and craving sugar or caffeine. By eating smaller, balanced meals or snacks every 3-4 hours, you help maintain steady blood sugar and avoid the dramatic highs and lows.

Save this post to come back to later!

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What if you could see exactly how your body responds to the food you eat, your workouts, and even stress in real time?

✨ This is where a Continuous Glucose Monitor (CGM) comes in! ✨

A CGM is a cutting-edge tool that offers real-time insights into your blood sugar levels throughout the day, empowering you to make more informed health decisions.

Even if you’re not diabetic, a CGM can be a game changer for anyone looking to optimize their health, longevity, and energy levels. Here’s why:

☑️ Real-Time Feedback: Unlike the traditional finger-prick method, which only gives you snapshots of your glucose at certain moments, a CGM continuously tracks your blood sugar levels 24/7. This allows you to see how specific meals, snacks, workouts, and even stress affect your blood sugar in real time. No more guessing!

☑️ Personalized Insights: Everyone’s body processes food differently. A CGM helps you learn your unique glucose responses to different types of food, whether it’s carbs, protein, or fats. This personalized data means you can make adjustments that truly work for you, rather than relying on generic nutrition advice.

☑️ Prevent Spikes and Crashes: Ever experienced that energy crash after a big meal or felt jittery and shaky after skipping a snack? A CGM lets you track and prevent those blood sugar spikes and dips, helping you maintain more stable energy, mood, and focus throughout the day. Plus, you can see how certain foods trigger those sharp rises, giving you control over your diet.

☑️ Identify Hidden Stressors: You might be surprised to find that factors like stress, lack of sleep, or even dehydration can cause blood sugar fluctuations. By tracking your glucose in real-time, you can identify non-food-related triggers that might be disrupting your blood sugar balance and take action to manage them.

Interested in learning more about how a CGM may be able to help you? Let’s connect! Send me a DM with the word “CGM” to get started.

#bloodsugarpalette #balancebloodsugar #bloodsugarregulation #bloodsugardiet #bloodsugarcontrol #bloodsugar #bloodsugarbalance #healingfromtheinsideout #eatthisnotthat ...