Blood Sugar Control: By Dan Kalish

Blood Sugar Control

Food Plan for Stress, Blood Sugar & Hormone Control

Stress changes the way we eat. Most people under stress tend to eat foods that convert to sugar quickly in the bloodstream including sweets and starches. This quick fuel can keep us going in emergencies, but too frequently becomes our fuel of choice for non-emergency times as well. While we are under stress, predictable physiological changes occur in which the mechanisms, which control blood sugar levels are taxed. The following food plan is designed to counteract this trend and improve your body’s functioning while under stress by maintaining blood sugar levels. The goal is to keep your blood sugar balanced throughout the day so that you avoid the highs and lows that can add to your stress levels. If you eat properly you can maintain your blood sugar and maintain even energy throughout the day. Please follow the food plan closely. As your health improves, certain foods may then be returned to your diet and their affect on your sense of well-being observed. The object is to learn what balance of foods makes you feel best. The closer you follow this plan, the more quickly your body will respond in feelings of well-being. After which a greater variety of foods may be considered to re-introduce to your diet.

PROTEINS:

It is very important that you eat adequate protein at each meal. The variety of protein sources (i.e.: eggs, fish, turkey, chicken, lamb, beef) and the quality (i.e.: organic, hormone-free, range-free and grass fed) are very important to consider. Use only fresh meats, not those which are processed and packaged. Please refer to the suggested daily protein quantities to be consumed for your body weight. It is important to divide the day’s total suggested amount of protein into several meals – i.e. – eating 3-5 oz per meal.

An easy way to calculate the amount of protein you need is to divide your Ideal Body Weight (IBW) by 15 to get the number of ounces of protein to be consumed per day. This is not a “high protein diet.” Like many people, you may already eat this much protein during a day, but you most likely eat it in one or two meals instead of spreading it out evenly over three to five meals. If you are more physically active, eat more protein. For a guideline as to ounces per portion: 1 egg = 1 ounce, a piece of meat the size of the palm of your hand is usually 3-4 ounces.

VEGETABLES:

The key to this food plan! Nutrient rich vegetables provide an abundance of the vitamins and minerals that sustain your body. Vegetables should make up the largest portion of your meal. Again, quality and variety is key. Your body is most nourished with organic produce. Many therapeutic nutrients such as anti-oxidants and flavinoids are in the properties that give vegetables their color. Look to your shopping carts and to your meals and ask, “Do I have a rainbow of colors here?”

FRUITS:

Whole fresh fruits are allowed with the following exceptions: avoid bananas, grapes and dried fruits (they can play havoc with your blood sugar and may contain harmful preservatives). Berries, Citrus, Melons, Apples and Pears are allowed in moderation unless you are allergic to any of these. Your best fruit choices with regard to blood sugar are Berries (strawberries, blueberries, raspberries, etc), Melons and Grapefruit. Fruit and vegetable juices are best to eliminate at this time.

GRAINS & BEANS:

At this time the only grains allowed are Rice (brown is preferred), Wild rice (actually is a grass), Millet and Buckwheat – 1/2 cup with your evening meal* for the first two weeks.

FAT AND OILS:

It is important to have some fat at each meal and as with all food groups, it is important to give your body a variety. Choose from Extra Virgin Cold-Pressed Olive Oil, Walnut Oil, Flax Oil, Sesame Oil, Cod Liver Oil (Carlson’s Lemon Flavored Cod Liver Oil is excellent), Coconut Oil and real butter. The occasional use of Safflower and Sunflower oils are okay. Avoid all margarines, hydrogenated and partially hydrogenated oils as well as Canola Oil. Mayonnaise is best when home-made with only free-range and organic egg, oil, salt and lemon. As of recent, there is a high risk of H.Pylori bacteria in any raw egg products and is best left out of your food plan if you are not of the most vibrant health. When you make it at home with the properly cared for ingredients, that risk is lessened. Other risky factors are the artificial ingredients or lo-fat labeling of many mayonnaises, so be sure to stay away from these.

Salad Dressings, too, are best home-made where you have control over the ingredients. Use any of your permitted oils (or a combination thereof), vinegar (balsamic, raspberry, apple cider vinegar) or lemon juice and a variety of herbs (basil, rosemary, thyme), garlic, mustard, etc. for seasoning. Fresh herbs are packed with medicinal and phyto-nutrient qualities. Use them to your advantage!

BEVERAGES:

Water is your best choice, ideally drinking 1/2 oz of water per pound of body weight per day or one quart per 50 pounds of body weight. Our bodies are 70% water and it is considered a nutrient, optimizing digestive function as well as elimination of toxins from your body.

It is important to eliminate the following beverages for a minimum of two weeks; maximum results are seen when eliminated for 6 weeks.

Caffeine – eliminate as it interrupts the blood sugar mechanism that we are looking to re-set. Unsweetened herbal teas are usually fine. Please avoid teas and other products that use the term “natural flavorings” as they may include products containing MSG.

Fruit juices are best eliminated until the blood sugar mechanism in your body is restored. If you are to have any fruit juices, use those containing no added sweeteners, dilute 50% with water and limit to two 6oz. glasses of 50% water, 50% juice per day.

Any alcoholic drinks, including beer and wine are to be eliminated for a minimum of 2 up to 6 weeks. The high sugar content and the rate at which alcohol is absorbed into your body disrupts the blood sugar. If, however, you have been a daily consumer of alcohol for some time, there is possibility that your liver has become accustomed to its stimulatory properties and going cold turkey on the alcohol may make the detoxing of your body extremely uncomfortable. If this is your situation, it is recommended that you have 4-6 oz of red wine at the end of your dinner, much as a dessert, to facilitate liver detoxification while alleviating the spiking of your blood sugar.

If you have any sleep disturbances, depression, irritability and/or anxiety – caffeine and alcoholic drinks can be one of the major factors in creating these feelings in the body. People are often amazed at how their mood, sleep and energy shifts in a positive way when they significantly reduce and/or let go of these beverages altogether, saving them for the special occasion. You may experience some initial withdrawal symptoms (from 1 day up to 2 weeks), depending on how big a role these items have played in your food plan up until now. For those of you who have been using caffeine in significant quantities…you may choose to reduce the caffeine intake over a period of several days in order to reduce the withdrawal symptoms.

SEA SALT:

Sodium Chloride and Trace Minerals – the components of salt as it exists in nature – are very necessary and needed ingredients for our bodies. Our body fluids very much resemble the ocean in its consistency. This is contrary to what the medical media would have you believe. Generic table salt (i.e. Morton’s), however, does not fit the bill. It is highly processed, bleached, stripped of its trace minerals and has added anti-caking agents to make it pour smoothly. Dextrose (sugar) is also often added.

Recommended is “Pacific Sea Salt” from New Zealand – found both at Jimbo’s and Henry’s. Celtic Sea Salt is also an excellent choice. Dosages up to ¼ tsp per quart of water that you drink are the recommendation some of the top nutritional researchers and sports physicians. This may be accomplished by a return to salting your foods and/or sprinkling the salt into your water as your drink it. (This is recommended especially for that water which you are drinking during your workouts).

EXERCISE:

Blood sugar control, hormone balancing (which lessens hot flashes and PMS symptoms), stress-management, the production of endorphins (the most powerful feel good drug that is amazingly made by your own body), proper elimination, the circulation of nutrients, the building of lean muscle (which will continue to burn calories for you), detoxification and sleep are all affected positively by exercise.

Daily is ideal. In my experience this is a must, a priority, a point of “no negotiation” or excuses. The rewards far outweigh the sacrifice of a minimum of 30 minutes per day (40 – 60 minutes is ideal) from our busy days. You will find yourself better able to physically and emotionally handle your day and enjoy much better sleep with the addition of this very important component to your health.

Walking is for most the easiest, most enjoyable, can do anywhere, ’stick to it’ choice. Variety in exercise, i.e. weights, yoga, stretching, dance; will increase your body and your mind’s flexibility and range of motion abilities. Our bodies crave and thrive on movement.

If blaming me as your task master gives you permission to carve out the time in your day to do this…please do so. Just Do It!

SLEEP:

The best hours of sleep for your body are the hours of 10pm – 6am. These hours and what your body is programmed to do during these hours are governed by your relationship to the sun and the 24-hour circadian rhythm – all of which are out of your control! During this time the body is designed to be in a state of rest, repair, detoxification and recovery. As much as we attempt to fool Mother Nature, our bodies are nature and demands attention to this detail. If your body is busy digesting a heavy, late meal or you are up late working, playing or watching TV, your body is focused on those tasks and unavailable for rest and recovery. Being mindful to get these hours of sleep is a significant step to take in bringing your stress, fatigue and blood sugar under control.

It is also important that your room be as dark as possible and that all electronic devices be a minimum of three feet away from the head of your bed. Some people find that even the color readings on their digital clocks are enough to keep them from a deep sleep. Consider covering the clock to assist you in attaining a deeper sleep.

If you are up during the night to go to the bathroom, it is most often an indicator of blood sugar mismanagement during the day. The more that you get your blood sugar into balance during the day, the more soundly you will sleep at night. Paying attention to your sea salt intake will also be of assistance in your night time urination patterns. If our bodies do not have the proper levels of sodium and trace minerals (provided by the sea salt), the body will not hold onto and use the water appropriately, hence an awareness of frequent urination.

FINAL NOTE:

Again, this program is designed to improve your body’s ability to maintain its blood sugar within a healthy range. Your adhering strictly to the plan will also allow you to see what symptoms you normally experience which may be related to fluctuations in your blood sugar levels. This plan can also be very helpful in correcting blood sugar problems as well as helping to detect food allergy related symptoms. For many, the changes in their health and how they feel when their blood sugar is maintained within a normal range can be dramatic. This feedback from your body is of tremendous value. This may be the most important issue that you can learn about and change regarding your health. Please be patient with your process during these first two weeks, especially the first 48 hours. The voices of craving will subside as your body’s biochemistry begins to shift in response to the new food choices.

Joshua Rubin

www.eastwesthealing.com

Fluid in LE’s

I have a client aged 54 with a large amount of fluid build up to the
lower limbs…She has been diagnosed with Fibromyalgia and I have been treating her for about 2 months…She has had blood work done and is currently seeing a Naturopath…She has had a VLA test and the results are estimating a total fluid build up of 15kg…. Could someone shed some light on where this fluid may be comming from ????Also how I may treat it ????

Since most are going to give you some holistic and western advice (follow foundation NLC principles, drink more water, eat more sea salt, balance hormones-esp estrogen, etc), I am going to give you some eastern advice. Of course this would be hard for you to do by your self. When it comes to clients, the more people you have on your team the more likely your client will heal.  The LU in TCM descends and diffuses qi, grasps qi, as well as is the Master of fluids and the 100 vessels. It communicates very closely with the KD and UB. When the lung is dysfunction from any of the above, you can have: 

1. Edema due to water-damp cold: swelling over entire body, scanty urine, heavy feeling in body, fear of cold.  A great formula for this one is Wu Pi San, which opens and warms the yang, eliminates water and damp from the skin.
2. Edema due to SP yang deficiency: swollen body esp below the waist, pitting edema, chest discomfort, ad distention, dec appetite, yellow complexion, fatigue, cold extremities, short and scanty urine. It is best treated with Shi Pi Yin, which warms and tonify’s the SP yang and drains water.
3. Edema due to KD yang deficiency: edema in the body, face, but mostly LE, LBP, cold and heavy extremities, palpations, SOB, soreness and heaviness around the waist, chills, fatigue, scanty urination and dusky complexion. This is best treated with Zhen Wu Tang, which warms and tonify’s KDY yang and dispels cold.

 

There are other point combo’s and herbs that can be added to these decoctions. This all depends on the traditional TCM diagnosis of the 10 questions, tongue, pulse and OLDCART. My rec is to refer to a TCM so you can learn more as this client is in treatment. AS you can see with TCM, it is all individualized and about patterns. So it is not so cut and dry. I have had lots of success with people who have edema and Chinese herbs, plus in addition to what we do as CHEK Practitioners. Hope this helps!

Joshua Rubin

www.eastwesthealing.com