We all have something that makes us tick…. biological clocks. The fan favorite is the circadian rhythm, responsible for helping shape your behavioral, physical, and mental patterns on a 24-hour basis. However, those with female reproductive organs have a second internal clock called the infradian rhythm. Alisa Viti, CEO of FLO Living, notes that this clock works on a 28-day basis, regulating the menstrual cycle which is made of 4 phases: menstruation, the follicular phase, ovulation, and the luteal phase. As you embark on the infradian journey, your hormones change with the seasons of the cycle causing a cascade of effects in your body. Therefore, nutrition can be a key component in supporting your body through each phase. So let’s find out what foods best fit the phase you’re in!
Menstruation
Menstruation is the phase of disposing the endometrial lining that built up from the previous cycle. On average it can last anywhere from 1-7 days. During this time hormone (progesterone and estrogen) levels start to decline. In fact, estrogen hits its lowest point right before the flow. So what does this really mean? Menstruation is the perfect time to slow down, rest, and honor your body because it is experiencing some inflammation during this phase.
Tofu, spirulina, kidney beans, chickpeas, green peas
Healthy, friendly fats such as:
Avocado
Olive oil
Ghee
Nut butters
Anti inflammatory foods/drinks to help with symptoms:
Ginger
Turmeric
Green, black, oolong, or raspberry leaf teas
Avoid pro-inflammatory foods like fried foods, processed foods high in refined sugars, dairy products, and fatty foods as these can worsen symptoms
Follicular phase
As the bleeding comes to an end, you transition into the follicular phase, which typically occurs 7-10 days after menstruation ends. The coaches at Flo Living note, in the beginning hormones are at their lowest, but slowly begin to rise throughout this phase, preparing your body for ovulation. So, it is common to feel like your best, energized self. You might feel more focused, motivated, calm and in control during this time. You might notice you aren’t as hungry as other times of the month as metabolism is slower during this time. That is why it is important to focus on balance, nutrient density, fiber, and color during this phase.
Foods to eat during this phase of your cycle:
Chicken and eggs
Oats and barley
Broccoli, carrots, kale, spinach, and peas
Berries, apples, pears
Flax seeds, cashews, and walnuts
Sauerkraut and kimchi
Ovulation
Up next is ovulation! Typically taking place mid cycle and averaging about 3-4 days in length. Estrogen levels continue to rise and luteinizing hormone (LH) triggers the release of an egg. Testosterone will also be on the up and up, making you feel energetic. This is a great time to focus on fiber to help your body flush out excess estrogen to avoid cramps or pain. Supplying your body with nutritionally rich foods will give it the fuel it needs.
Foods to eat during ovulation include:
Smoothies and salads
Raw fruits and veggies like:
Spinach
Tomato
Cucumber
Bell peppers
Corn
Asparagus
Raspberries, strawberries, blueberries, and blackberries
Cruciferous veggies:
Broccoli
Cauliflower
Kale
Cabbage
Radishes
Pecans, pumpkin seeds, chocolate
Luteal Phase
The 10-14 day period after ovulating is called the luteal phase. Estrogen and progesterone levels continue to climb, and metabolism speeds up.
However, in the second half of the luteal phase, right before menstruation begins again hormone levels will dip down to their lowest point again. This is usually the time many experience fatigue, irritability, poor concentration, GI upset, bloating and/or appetite changes. However, adequate nutrition can help prevent the hormone imbalances that cause PMS. Since your metabolism is higher during this time, opt for nutrient dense foods and don’t refrain from protein and healthy fats.
Help stabilize your blood sugar during this phase with complex carbs like:
Sweet potatoes
Root veggies
Quinoa
Squash
Help prevent fluid retention with magnesium and calcium rich foods such as:
Cooked leafy greens
Dark chocolate
Cocoa powder
Pumpkin seeds
Almonds
Dark leafy greens
Yogurt
Sardines
If you experience painful cramps, try adding ginger to your meals or beverages, it has been proven to help with painful cramping
Other great foods to eat during this time:
Raisins
Dates
Cabbage
Turkey
Chickpeas
Spirulina
Beef
Turkey
Monitoring your cycle is a great way to keep in touch with your body, allowing you to record symptoms and optimize nutrition depending on your body’s needs. There are many period tracking apps that help you do so. Cycle tracking provides you with the information you need in order to support your body and recognize when something may be out of balance with your hormones. Nutrition and lifestyle choices play a huge role in hormonal balance and reproductive organ health. Focusing on freshness, balance, nutrient density, and variety can benefit your body as it travels along its 28-day cycle. If you’d like to learn more about hormonal health and how nutrition can support it, please sign up for our monthly webinar by clicking the link below!
Different Types of Carbs and Natural vs. Processed sugar
Now that we know how our bodies process sugar and ways to optimize our blood sugar levels, it’s important we wrap up this series by discussing the different kinds of carbs and their major sources along with natural vs. processed sugars.
What are carbs anyways?
Carbohydrates are molecules made up of sugar units. Simple carbohydrates are made up of only one or two units, whereas complex carbohydrates are made up of many sugar units strung together in long, complex chains.
Types of carbohydrates
The three main types of carbohydrates are sugars, starches, and fiber.
Sugars are simple carbohydrates. Their structure is the most basic form which makes them easy to digest and fast to absorb into the bloodstream. As we covered in the first post, the major types of sugars are:
Fructose and Glucose – the sugar found in fruits, vegetables, honey, but also in food products like syrups made with a combination of fructose and glucose
Sucrose (aka table sugar) – occurs naturally in sugar beet, sugar cane, and fruits; also found in baked goods, candies, sugary drinks, etc.
Lactose – a sugar found in milk and dairy products
Starches are complex carbohydrates. Since their structure is more complex, it takes more time to digest and metabolize starches. If you remember the discussion about blood sugar from post 3 then you know these kinds of carbs will promote a healthier rise in blood sugar and insulin after a meal. Examples of starches include:
Starchy veggies such as peas and split peas, corn, and potatoes
Beans, chickpeas, and lentils
Whole wheat grains, rice, oats, barley, quinoa
Fiber is also a complex carbohydrate. However, it comes from the indigestible part of plants. When we eat fiber it does not get digested and passes through our intestines until it reaches the colon where our gut bacteria use it for energy. Since fiber is not digested, it helps us stay fuller for longer, slows down digestion and prevents large spikes in blood sugar. Sources of dietary fiber include:
Fruits and veggies, especially berries, apples, pears, leafy greens, and avocados
Beans, lentils, peas, and corn
Whole grains
Nuts and seeds
Natural vs. Processed Sugar Explained
Natural sugars are ones that inherently exist in fruits, veggies, dairy products, nuts/seeds, and unprocessed grains/starches (aka corn on the cob, black beans, potatoes, etc). This means that there are naturally occurring sugar units that help makeup these foods. Thank you nature! Other forms of natural sugars can be found in 100% pure maple syrup and 100% pure honey.
Processed sugars are those that do not exist naturally and are often added to foods. Processed sugar is sometimes referred to as added sugar or refined meaning it comes from a process that extracts sugar from sugar cane or sugar beets. Examples of processed sugars include:
table sugar
high fructose corn syrup
brown sugar
rice syrup
cane juice
molasses
other ingredients such as maltose or dextrose
A great way to know if there is processed sugar in a food is to read the label. For example, if a product like orange juice says 100% fruit juice and has no other ingredient other than oranges, then it contains only natural sugars. However, if the bottle were to list oranges AND cane sugar then it would contain both natural and processed sugars.
The Difference Between Eating Natural and Processed Sugars
From a scientific perspective, our bodies break down processed and natural sugars into the same molecules. However, when we eat natural sugars from fresh fruits and vegetables we also get other nutrients such as fiber, vitamins, minerals, water, and protein. These other compounds help regulate blood sugar after we eat and provide our bodies with many benefits. Processed sugars on the other hand do not have other nutrients as the food they came from had to be stripped of them in order to extract the sugar. The difference can be seen in our blood sugar following a meal or snack. Let’s look at 2 scenarios:
Scenario 1: If you eat an apple not only are you getting a source of natural sugars, but also fiber and vitamins. That means your blood sugar will steadily rise and the fiber in the apple will help you feel fuller longer and prevent a rapid crash in energy.
Scenario 2: If you were to eat a piece of candy you would not be getting fiber and your blood sugar would quickly spike and drop leading to what many describe as a quick increase in energy followed by a crash and fatigue. The lack of fiber can also mean you don’t feel as satisfied and full from one piece of candy as opposed to one apple.
Takaways
In summary, sugar can be a difficult topic to tackle that’s why I (Bella) want to end the series with these points:
Sugar aka glucose is the main source of fuel for our brain, therefore it is important to provide our bodies with carbohydrates every day.
Where your carbohydrates come from is what matters. Opting for whole foods that haven’t been processed is always a good choice. However, if you choose pizza over quinoa some nights, there is no reason to stress.
Eat the Well Balanced Way, meaning aim to have a source of protein, fat, fruits/veggies, and complex carbohydrates on your plate as much as possible.
Treat yourself! Sweets and treats are meant to be enjoyed. The more you deprive yourself the more likely you are to actually eat more than you would if you just enjoyed that brownie when you wanted it!
If you are interested in learning more about the science of sugar, watch our free workshop on how to fit sugar in a well balanced diet:Watch the workshop!
Ways to Optimize Your Blood Sugar and Insulin Levels
Hooray! You’ve made it to the third post of the Gimme Some (Science About) Sugar Series. In the last two we’ve discussed how our bodies process sugar, what insulin and insulin resistance mean, and the effects of elevated blood glucose and excess sugar in the body. We’ve learned that too much sugar can have some serious health risks. Although the research linking elevated blood sugar to a wide variety of diseases can be scary, it gives us the knowledge to make choices that promote positive health outcomes. So let’s turn these facts into fuel for a healthier you!
Blood sugar imbalances can feel like a rollercoaster ride.
How to Detect Blood Sugar Imbalances
Before we dive into optimizing your blood sugar levels, it’s important to know the common signs that your blood sugar may be on a rollercoaster ride (beyond what is normal after a meal). The common symptoms of blood sugar imbalances include:
mood swings
fatigue
large bursts of energy followed by a crash
trouble concentrating
weight gain
dizziness and headaches
excessive thirst and excessive urination
dry skin
blurry vision
cravings for sugary foods/drinks
Ways to Optimize Blood Sugar and Insulin Levels
Get Fiber Fueled
Fiber is a term used to describe any type of complex carbohydrate that our bodies cannot digest. Fiber slows the rate of digestion and absorption of carbs. This means your blood sugar will rise more gradually following a meal, and consistent intake of fiber can actually reduce our blood sugar levels in the long run, decreasing the risk of developing diabetes. Carbohydrates that are packed with fiber are always a great choice when you’re choosing a snack or meal planning.
Examples include raspberries, strawberries, leafy greens, beans and lentils, oats, chia seeds, peas (especially split peas), pears, apples, avocados, and broccoli
Eat Well Balanced Meals
When planning a meal it’s best to have a source of protein, complex carbohydrates, and fat on your plate. Extra bonus points if one or more of the foods you choose is packed with fiber. Each of these nutrients helps stabilize blood sugar levels on their own, but they’re even better together. Team work makes the dream work!
Well Balanced Meal examples:
veggie omelette with whole wheat avocado toast
grilled chicken breast, a baked potato, and roasted carrots
black bean burger on a whole wheat bun with a side salad
Snack examples:
apple with peanut butter
veggies with hummus or yogurt dip
trail mix with dried fruit
Watch Your Added Sugar Intake
To clarify, added sugar is anything that isn’t already in our foods (fruits, vegetables, and dairy products have natural sugars in them already), so when we talk about added sugar we are NOT referring to these. However, any type of sugar (table sugar, brown sugar, syrups, etc.) that is added to a food or dish for flavor purposes, is the added sugar we must be aware of.
Plan out your meals and snacks so you can gauge how much added sugar is in your week ahead
Avoid sugary drinks like sodas, juices with added sugar, or coffee/energy drinks loaded with sweet syrups
Enjoy sweets in moderation
Move After a Meal
Research has shown that movement after eating can help reduce the spike in blood sugar. Sports Medicine recently published a scientific review of over 50 studies analyzing how single bouts of exercise help control post-meal blood sugar. The review found that a single bout of aerobic exercise (aka cardio) resulted in lower blood sugar levels. The best part? The exercise only had to be about 30 minutes in length and still had optimal effects as long as it occurred within 6 hours of eating!
Exercise ideas:
Take a walk on your lunch break after you eat
Ride a bike whenever possible if you’re going out to eat, that way you have to ride it home after eating
Plan to eat before working out to not only fuel your muscles, but to optimize your blood sugar and insulin levels
Have a family dance party after eating
If you’ve made it through all 3 posts, thank you, and consider yourself a sugar specialist! However, our work here isn’t done yet. In the next (and last) post we are going to cover the different types of carbohydrates and discuss processed vs. natural sugars. See you next week!
If you are interested in learning more about the science of sugar, watch our free workshop on how to fit sugar in a well balanced diet: Watch the workshop!
Welcome back to The Gimme Some (Science About) Sugar series. In post 1 we covered the basics about how our bodies process sugar and how excess sugar can lead to weight gain. However, there are many other effects of a sugar surplus in the body, so let’s dive in!
What does too much sugar do to your body?
Insulin Resistance Might Develop
Remember that insulin is a hormone that helps regulate blood sugar by allowing our cells to absorb glucose. Insulin resistance develops when there is excess glucose in the bloodstream on a regular basis, reducing our cells ability to respond to insulin and absorb glucose.
As a result, our pancreas begins to produce more insulin so our cells will be able to allow glucose in. Our blood sugar levels will stay in a healthy range as long as the body produces enough insulin and our cells respond to it.
It is when the pancreas no longer produces enough insulin or our cells continue to be less responsive to insulin, that we can become insulin resistant and at risk of developing prediabetes (when our blood glucose levels are above the normal range but not in the diabetic range*).
Although insulin resistance and weight gain get the most attention when it comes to discussing the risks of excess glucose in the blood, there are other effects that are equally important to discuss. There are 3 that we will focus on for the sake of time.
Big spikes in glucose can cause Inflammtion
The body senses a lot of glucose in the bloodstream and it starts to believe something might be wrong. Our bodies then respond to this threat by triggering inflammation. But why is this inflammation harmful? An article by Vanderbilt’s School of Medicine put it best, “Inflammation also antagonizes the action of insulin, the hormone that stimulates muscle and liver to absorb glucose from the blood. And obesity, insulin resistance and type 2 diabetes, in turn, increase the risk for heart disease.”
High levels of glucose in the blood cause a process called glycation.
Dr. Casey Means of Levels described glycation perfectly in a recent podcast saying, “glycation means glucose starts sticking to things in the body such as blood vessels or proteins.” When sugar sticks to things it starts to cause dysfunction and things in the body will work less efficiently. Dr. Means used the example of the wrinkling of our skin due to glycation of collagen. In other words, consistent large spikes in glucose (above what is healthy*) can accelerate the aging process by glycating the collagen in our skin.
Oxidative stress can occur.
When we dump a lot of glucose into our system, we strain the energy producing pathways in our bodies. This can lead to the production of free radicals in the body that cause damage to our cells, organs, and much more.
Steps you can take to prevent insulin resistance and damaging effects of sugar surplus include:
Moderate activity for at least 30 minutes – 1 hour, 5 times a week is great. Adding in more difficult activities like weight lifting, cycling, or endurance training 2-3 times per week is even better
Maintain a healthy weight
The number on the scale does NOT define you, but staying within a healthy range that is unique to your body can definitely help prevent insulin resistance and other health risks
If you are interested in learning more about the science of sugar, watch our free workshop on how to fit sugar in a well balanced diet: Watch the workshop!
*According to the American Diabetes Association, the normal range for blood glucose 1-2 hours after a meal for individuals without prediabetes or diabetes is 140 mg/dL. For those with diabetes it is 180 mg/dL or higher. Fasting blood glucose for healthy individuals should be below 100 mg/dL, in prediabetes the range is 100-125 mg/dL, and in diabetes it is 126 mg/dL or higher.
As the holiday season revs up, we often look forward to our favorite festive foods. However, sometimes those delicious dishes can wreak havoc on our digestive system. Not to mention that the lack of regularity in our schedules, routines, and eating habits during this time of year can lead to irregularity in our bowel movements. However, holiday cheer doesn’t mean you have to feel bloated, constipated, or crampy! That’s why I (Bella) teamed up with our friend Dr. Norah from Functional Pyhzio to come up with some ways to help you beat the bloat (and more) this holiday season. What we put in our bodies influences what comes out of our bodies. Here are some things to add to your stool tool box:
Stay hydrated – If constipation is a main complaint, you might not be drinking enough water throughout the day. Dehydration means our intestines don’t have enough water and can lead to dry, lumpy, hard stools.
Try and aim for at least 8 glasses of water per day to combat constipation
Set a reminder on your phone if you often forget about water throughout the day
A great “hack” is to drink at least one glass of water as soon as you wake up (or at least before coffee) to start of the day the hydrated way
Add more fiber – There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and slows digestion, allowing us to absorb more nutrients. Insoluble fiber doesn’t dissolve in water, adding to fecal bulk and softening stool, making it easier and less straining on our bowels when we go number 2. Typically the rule of thumb is that insoluble fiber is great for constipation and irregularity and soluble fiber is good for both diarrhea and constipation.
Sources of soluble fiber: oats, apples, beans, bran, and barely
Sources of insoluble fiber: wheat bran, beans, whole-wheat flour, potatoes, cauliflower, and many other veggies
Adding nuts and seeds (especially chia and flax seeds) on top of yogurt, oatmeal, salads, or to smoothies can be an easy way to sneak more fiber into each meal
Keep movin’ – Physical activity is a great way to support your digestive system and keep you regular. Our intestines have natural movements that move stool through our bodies. However, exercise can be the push our bowels need if things start to slow down.
A short activity that’s about 15 minutes long may be all that you need to get those bowels moving
Consistent exercise promotes consistency in our bowel movements
Ditch the irritating foods – If you find your stools to be looser than normal, then you may be consuming food or drinks that irritate your insides.
Caffeine, alcohol, sugar alcohols (sorbitol, xylitol, mannitol), spicy, and fried or fatty foods are common culprits
However, everyone is unique and may have foods that are personally triggering. Try and keep a record of what you eat and drink if you are having loose stools regularly
Nutrition isn’t the only way you can manage your symptoms. Oftentimes things like toileting posture and muscle tension/relaxation are overlooked. That’s why we love these suggestions from Dr. Norah’s recent blog post:
“Toileting posture – when you’re sitting on the toilet (pee or poop) it’s important that you can fully relax and that you are comfortable.
Place your feet on a step stool (the squatty potty is the best) to your knees are higher than hips
Pelvic Floor Relaxation – When the pelvic floor muscles can’t relax it makes it much harder to go.
To work on pelvic floor muscle relaxation lay on your back with your feet together and knees comfortably out to the side
Take a deep breath in and imagine your lungs are in your pelvis. Feel your hips and pelvic floor relaxing as you breathe in and out.”
Don’t let diarrhea, constipation, or belly discomfort get you down this holiday season. Next time your symptoms start to act up, try out these simple techniques so you can be jolly all season (and year) long.
Shopping for presents for friends and family can be a dreaded task during a busy
holiday season. We’ve made it easy for you this year by creating a gift guide (or wish
list) for you with must-have items that make a healthy lifestyle convenient.
Crate and Barrel Veggie Ricer: This is a simple yet helpful kitchen item. It allows you to
make fluffy rice out of your favorite veggies. Freshly riced cauliflower is less soggy
than the store-bought frozen cauliflower rice and makes a great base for numerous
dishes.
Brimma Water Bottle: Drinking enough water throughout the day can get boring. The
Brimma water bottle allows you to add natural flavor to your water by infusing
fruits, herbs, or veggies of your choice. Some great combinations are cucumber and
lemon, pineapple and strawberry, blueberry and apple, or mint.
Food Chopper: This portable food chopper makes food prep easier and faster. It takes
away the hassle of cutting food and makes cooking more efficient, liberating your hands
from the dreaded task of chopping or mincing.
Vegetable Spiralizer: Spice up your pasta night by swapping the spaghetti with veggie
noodles. This fun little machine turns plain ole veggies into noodles within seconds! It’s
a helpful tool for adding more veggies to your diet while making food prep quick and
easy.
Prepdeck: Meal planning and prep is often the biggest obstacle to eating healthier. The
Prepdeck helps you plan and prep meals with an organized station including over 45
tools and features including 15 containers stored in the unit, a cutting board, grater,
zester, slicer, juicer, garlic crusher, peeler, julienne peeler, green stripper, and a bottle
opener! Who wouldn’t want this?!
Meal Planning That Works: If you or your loved one gets excited about making life in the kitchen easier, smoother, and more efficient – this course is one to not miss. Become a pro and have all the tools and cheatsheets at your disposal for making healthier, tastier, homemade meals happen. Give it as a gift or grab it for yourself! Black Friday Sale: Take 70% off with code: HOLIDAY2021
