Post on 07-May-2018
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1Pillar 1 Week 3 Video 3Copyright © 2016. All Rights Reserved
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Become A Health CoachCertification
Pillar 1: Nutrition, Health & WellnessWeek 3
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7 Ways To Balance Blood Sugar, Continued
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Recap!• 7 Ways To Balance Blood Sugar:
1. Drink More Water2. Evaluate Protein Sources3. Add Healthy Fats4. NEW! – Eat More, Not Less
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Essential Nutrition Principle!• “Counting chemicals trumps counting calories.” • Forget tracking points and calories – focus on reducing chemical
count.• Increasing food quality is KEY to improving health.
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The Difference Between High-Quality Food & Low- Quality Food
GOAL: Always do the best we can to get closer
to Farmer Jane
Least Processed(Grown locally &
seasonally in Farmer Jane’s Organic Farm)
Most Processed(i.e. Twinkies)
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Compare These Ingredients:• Jimmy Dean Premium Original Pork Sausage Patties
Pork, Water, Contains 2% or less of: Sodium Lactate, Salt, Sugar, Monosodium Glutamate, Natural Flavorings, BHA, BHT, Citric Acid.
• Applegate Farms Natural Chicken & Sage Breakfast Sausage
Chicken, Water, Contains Less Than 2% Of: Sugar, Salt, Spices, Sage.
7Pillar 1 Week 3 Video 3Copyright © 2016. All Rights Reserved
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Compare These Ingredients:• Pringles Original Flavor Potato Chips
Dried Potatoes, Vegetable Oil (contains one or more of corn oil, cottonseed oil, soybean oil, sunflower oil), rice flour, wheat starch, maltodextrin, mono- and diglycerides, salt, dextrose.
• Kettle Brand Potato Chips – Sea Salt
Non-GMO Potatoes, safflower/sunflower/or/canola oil, sea salt.
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Compare These Ingredients:• Froot Loops Cereal
• Sugar, Whole Grain Corn Flour, Wheat Flour, Whole Grain Oat Flour, Oat Fiber, Soluble Corn Fiber, Partially Hydrogenated Vegetable Oil, Salt, Sodium Ascorbate and Ascorbic Acid, Niacinamide, Reduced Iron, Natural Orange, Lemon, Cherry, Raspberry, Blueberry, Lime & Other Natural Flavors, Red #40, Blue #2, Turmeric Color, Yello #6, Zinc Oxide, Annatto Color, Blue #1, Added Vitamins B6, B1, Vitamin A, FolicAcid, Vitamin D, Vitamin b12, BHT.
• Nature’s Path Pumpkin Flax Plus Granola
• Organic Rolled Oats, Organic Evaporated Cane Juice, Organic non-GMO Soy Oil, Organic Brown Rice Flour, Organic Pumpkin Seeds, Organic Flax Seeds, Organic Oat Syrup Solids, Sea Salt, Organic Molasses, Organic Cinnamon.
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So how do you find the highest quality foods when you’re grocery shopping?
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3 Quick Tips1. Find labels with the fewest ingredients.
2. Buy Organic.
3. Buy non-GMO.
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Essential Nutrition Tip!
The food label is more important for health than the calorie or fat gram count.
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When you eat more high-quality real food, the processed low-quality food naturally begins to fall away.
That’s why “Eat More, Not Less” will help you balance blood sugar…
When you eat more high-quality foods, you’ll eat less low-quality foods.
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So how do you know exactly which foods are the highest-quality, and therefore the healthiest?
We’ll give you our “What To Eat: High-Quality Foods Cheat Sheet” with this lesson, but first we want to show you how to THINK about determining which foods are healthiest.
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So far, Frameworks you know are:• The Farmer Jane food spectrum – always moving toward the least
processed food possible.
• Finding labels with the fewest ingredients.
• Buying organic and non-GMO.
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Why?
Because protein, fat and fiber will slow the absorption of sugar and caffeine, therefore you’re less likely to go on the
dreaded Blood Sugar Roller Coaster
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Let’s look at some examples…
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Roller Coaster Or Stabilize/Energize…• Breakfast
Coffee + a muffin
Or
Coffee with grassfed butter + 2 hard boiled eggs
• Add fiber for even slower absorption
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Roller Coaster Or Stabilize/Energize…• Lunch
Diet Coke + a green salad
Or
Diet Coke + beef, bean and kale chili
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Roller Coaster Or Stabilize/Energize…• Dinner:
Wine + pasta with tomato sauce
Or
Wine + pasta with organic cheese, mushrooms, kale and tempeh
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Now that you understand the theory behind using protein, fat and fiber to keep blood sugar stable, here’s a handy
“cheat sheet” visual for you and your clients to make sure you’re having a Stabilize/Energize meal instead of a Roller
Coaster meal.
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It’s called “The Magic Plate”: and it’s an easy-to- remember visual that helps balance protein, fats, fiber, complex carbs
for balanced blood sugar.
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The Magic Plate
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Keys To Success:• Flexibility: Allow this template to shift and change according to the body
wisdom.
• Animal Protein: You can also measure using the palm of your hand.
• Eat Until Satisfied: Remember to take your time when you eat, so you’re only 80% full.
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The Magic Plate• Focus on “Magic Plate” meals for your clients and encourage them to add the
highest-quality foods and beverages at every meal and snack
• Watch soda, caffeine, alcohol and sugar, processed foods almost “magically” fall away
• This is how your clients can eat more, not less to balance blood sugar and get healthy!
• NOTICE: how it feels to focus on all the amazing foods you WANT eat for health
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The Magic Plate• That’s a very different framework than telling yourself or your clients “Don’t eat
____, because _____ is BAD”
• Not only is that shaming/making the client wrong, but also we want MOST what we’re told we can’t have
• When you or client are about to eat a meal, ask “is this Magic?”
26Pillar 1 Week 3 Video 3Copyright © 2016. All Rights Reserved
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Recap!• Why counting chemicals trumps counting calories.
• How to identify high-quality foods by using frameworks like Farmer Jane’s Food Spectrum.
• How to read food labels and the 3 steps to identifying high quality foods in the grocery store.
• When you eat more high-quality food, low-quality food magically and naturally begins to falls away.
• Protein, fat and fiber stabilize blood sugar.
• “The Magic Plate”, a simple visual that helps you create high- quality, stabilizing and energizing meals and snacks.
27Pillar 1 Week 3 Video 3Copyright © 2016. All Rights Reserved
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Done-For-You-Materials!• “Magic” Snacks Cheat Sheet
• How To Go Gluten-Free Cheat Sheet
• How To Go Dairy-Free Cheat Sheet
• How To Indulge Your Sweet Tooth – High-Quality Style
• How To Read Food Labels Cheat Sheet
• How To Locate non-GMO Foods Cheat Sheet
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You’re doing GREAT!
We’re covering a lot today and you’re taking it in like a CHAMP!