Did you know this about sugar? My guess is probably not, so let’s talk about sugar, insulin and your gut health! You’ve probably heard about this hormone. But do you know what it is? It’s a hormone that is produced in the pancreas which regulates the amount of glucose in the blood.
When insulin levels are imbalanced, it can affect the gut microbiota (of course!). Proper insulin function is essential for regulating blood sugar levels, and unstable blood sugar can impact gut health. Basically your blood sugar and gut are related, shocking? Nope. So here’s a few quick things that help in terms of controlling your blood sugar:
One of the most important ways is to eat balanced meals. A balanced meal includes a combination of carbohydrates, proteins, and healthy fats to slow down the absorption of sugar and promote steady blood sugar. With eating a balanced meal, you want to be mindful of portion control as well! This helps you avoid overloading your body with too much sugar at once.
Fiber-Rich Foods are another great way to balance the sugar in your gut. They slow the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar. This includes foods such as fruits, vegetables, and whole grains. Healthy fats are another great food source to be consuming; avocados, nuts and olive oil. They help regulate blood sugar and keep you feeling satisfied.
Lastly, limit added sugars! You can do this by minimizing the consumption of processed foods and beverages with added sugars. It’s important to read labels to identify hidden sugars in products; anything ending in “ose” is a great place to start.
If taking care of you gut overwhelms you and you don't know where to start, I have what you need! My Gut Health Made Easy Guide is packed with tips, resources and recipes to learn how to support your gut health and help you feel good!
The perfect icy treat for hot days! Whether you're hosting a summer gathering or simply looking for a healthier alternative to traditional sugary desserts, these popsicles are easy to make and sure to please. Enjoy them poolside, on a sunny afternoon, or anytime you need a revitalizing pick-me-up.
Ingredients:
2 cups Green Tea (brewed)
1 tbsp Raw Honey
1/4 Lemon (zested and juiced)
1 tbsp Raw Honey
1/4 Lemon (zested and juiced)
Instructions:
- If you haven't yet, brew your green tea. Add honey and lemon juice. Mix well and place in the fridge until chilled.
- Once chilled, pour into 3 oz paper cups. Sprinkle a pinch of lemon zest into each cup.
- Freeze for 45 to 60 minutes or until partially frozen. Insert popsicle sticks. If sticks aren't staying, freeze for additional 15 minutes and try again.
- Place in freezer for 4 hours or until completely frozen. Enjoy!
Perfect as a main course or a side dish, this salad is both vegan and gluten-free, offering a healthy option that doesn't compromise on taste. It's a versatile choice for lunch, dinner, or meal prep, and it's sure to become a staple in your recipe rotation.
Ingredients:
1 1/2 cups Chickpeas (cooked, rinsed)
1 Apple (finely chopped)
2 stalks Celery (finely chopped)
2 tbsps Tahini
2 tbsps Water
3 tbsps Lemon Juice
1/2 tsp Sea Salt
1 Garlic (clove, small, minced)
1 Apple (finely chopped)
2 stalks Celery (finely chopped)
2 tbsps Tahini
2 tbsps Water
3 tbsps Lemon Juice
1/2 tsp Sea Salt
1 Garlic (clove, small, minced)
Instructions:
- In a mixing bowl, mash the chickpeas with a fork until a fine crumb texture forms. If you'd like more texture, leave some chickpeas whole. Add in the apple and celery.
- In a second small mixing bowl, make the dressing. Combine the tahini and water and stir to combine. Then stir in the lemon juice, salt and garlic.
- Add the dressing to the chickpea mixture and stir to combine. Season with additional salt or lemon if needed. Enjoy!
This recipe is great to add flavor to grilled dishes, tacos, or Asian-inspired meals; it's always a hit! Plus, it's easy to prepare and can be made ahead of time for stress-free entertaining.
Ingredients:
1/4 cup Kimchi
2 tsps Water
1 tbsp Rice Vinegar
1 tsp Fish Sauce
1 tsp Sesame Oil (toasted)
2 tbsps Avocado Oil
4 cups Napa Cabbage (thinly sliced)
1 cup Daikon (julienned)
2 Carrot (shredded)
2 tsps Water
1 tbsp Rice Vinegar
1 tsp Fish Sauce
1 tsp Sesame Oil (toasted)
2 tbsps Avocado Oil
4 cups Napa Cabbage (thinly sliced)
1 cup Daikon (julienned)
2 Carrot (shredded)
Instructions:
- In a blender combine the kimchi, water, rice vinegar, fish sauce, sesame oil, and avocado oil. Blend until smooth.
- In a large bowl, combine the cabbage, daikon, and carrot. Pour the dressing over top and toss until well coated. Serve and enjoy!
I remember being pregnant and constantly thinking about if I was making the right decisions for my health and my baby’s. When you’re growing a human you might be thinking about A LOT of things, I know I was. And maybe one of those 854,829,738 things is about your gut health, and maybe it’s not 😜 so I’m here to tell you the things that can be helpful or can happen when it comes to supporting your gut through pregnancy.
Having a healthy gut during pregnancy helps with many, many things - including but not limited to, nutrition absorption, strength of your immune system and protection against infection. These are huge factors that play into your overall health and a healthy baby too. It’s so important to find ways that you can nourish your body and feel good.
One of the best ways to support your gut is obviously through the food that you are consuming. We go over a lot of this in my gut guide (check it out here!), but in general, you want to eat a diet of organic produce, healthy fats, antioxidants, bone broth and probiotic-rich fermented foods like sauerkraut and kimchi. The more of these types of foods you can consume the better.
You also want to do your best to avoid processed foods with things like artificial sweeteners, msg, pesticides and artificial food dyes. Foods that contain these are more likely to disrupt the natural environment of your gut and cause you to feel awful.
Don’t forget that when you have a healthy gut it helps your baby have a healthy gut too!
To learn more ways to support your gut health, grab my Gut Health Made Easy Guide here!
