Raw Reset Day 4/5 – High Blood Sugar & Intense Exercise

Hello everyone! Forgot to post this last night. Doh.

Can’t believe we are almost done with the first mini raw food reset challenge. Feeling great and those pesky headaches have subsided.

Heres the food round up for Thursday

Blueberries with lots of hemp and chia, kiwis and mango
Mix of pumpkin and sunflower seeds
Big ass salad bowl with spinach, broccolo slaw, pico de gallo, peppers, cucumber, homemade chashew dressing and homemade peanut sauce
Vitamin C <3
Got out a walk with Lola – it was freezing!
This tasted like a Wendys chocolate frosty. SO GOOD!! Sunwarrior protein powder, cacao powder, dried peanut butter powder (less fat, more protein), bananas, almond milk, water and ice

Had dance class last night and it was a sweaty, fast, hard class! At one point I think i stopped breathing because I was focusing on the dance so hard and it was going so fast lol

I was a little surprised to see a spike in my blood sugar after this particularly fast, hard cardio class but I have done some research on this and it’s pretty normal with ALL people (depending on your hormones, adrenals and body type).

Why does exercise sometimes raise blood sugar?

Exercise can trigger the body to release stress hormones, like adrenaline and cortisol. Adrenaline can stimulate the liver and the adrenal glands to release glucose and cortisol which makes you more resistant to insulin. Strenuous activity, like competitive sports, can trigger even more stress hormones, in which case blood glucose usually increases (at least temporarily).

In general, we know that different exercises affect us differently. And we also know that we’re all very unique, and the same exercise affects different people differently. Our blood sugar response will also depend on our level of physical fitness and personal exertion. Generally speaking, 30-40 minutes of running brings different results than an hour of cycling, swimming or even boxing. The intensity of the activity is often as important as the duration.

Nevertheless, exercise and activity are very good weapons against diabetes and they work in your favor in the medium to long-term, even if you’re struggling against those BG boosting stress hormones in the short term.

Typically, the post-exercise blood sugar spike settles down and returns to normal after an hour or two, so check again after some time if you’re able to. And the exercise itself pays dividends for much longer than that, so the tradeoff is well worth it.

My blood sugar did indeed drop back to a normal healthy level before bed time and I was relieved!

Feeling good! 45 pounds down. Hoping to be 50 pounds down by Christmas. You read it here first!

Medical Medium Recipe Challenge – October 30 – Adrenal Snacks, Dates+Apples

Day 30 of my Medical Medium Recipe Challenge was a simple one. Ok so..this isn’t really a “recipe” because it’s just separate ingredients on the plate/bowl lol 🤣 but it’s been an integral part of my daily “diet” routine since June. Almost every day I have some form of this as a snack…apples with dates. Sometimes I will add in chopped celery and almond butter as well if I’m feeling sassy lol Dates have become a staple part of our grocery list. They are great on their own, in cashew creamy sauces and to sweeten smoothies or shakes naturally.

It’s critical for your adrenals/liver and balancing blood sugar to graze on healthy snacks such as this throughout the day.

Read more about the importance of adrenal health and snacks here.

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Ingredients: Dates and apples

Dates:  Dates are an ideal food for improved energy and brain function. They are a good source of vitamin A & B-complex and they are rich in minerals such as iron, calcium, manganese, copper, and potassium. Dates are known to help build bone and muscle strength and have been used for thousands of years by athletes to improve physical endurance, agility, and stamina.

Apples: Sweet, delicious, so many varieties and full of immune boosting and disease preventing properties. According to Anthony Williams ” Apples are also an amazing detoxifier and contain both malic and tartaric acids that help remove impurities from the liver and gallbladder”.

Simple, sweet, nourishing and beneficial to our adrenals and liver health – 10 out 10 for me! Try an adrenal snack today, you won’t be sorry.

Medical Medium Recipe Challenge – October 15- Roasted Cauliflower Wedges

Happy Tuesday.

Here we are with the Medical Medium October Recipe Challenge – half way there! Day 15
Tonight I used a recipe from the Medical Medium Recipe (blog)


Roasted Cauliflower Wedges

Ingredients:
1 large head cauliflower
2 teaspoons olive oil
3/4 teaspoon ground turmeric
1 teaspoon ground cumin
2 cloves garlic, minced
sea salt and pepper to taste
optional garnishes: basil, parsley, cilantro, thyme, and/or scallions

Directions:
Preheat oven to 400°F. Line 2 baking trays with parchment paper. Slice a whole cauliflower from top to bottom into three very thick slices and place in the baking trays. (we obviously just chopped it all up lol)

Whisk together the oil and spices and brush or spoon over the cauliflower. Bake in the oven until tender, about 15-20 minutes. Time will vary base don your oven so check it often. Garnish with scallions and herbs and enjoy!

This was simple and a good healthy vegetable side with our dinner tonight. Brent would have appreciated more oil but I reminded him that Medical Medium is an advocate for low fat, low/minimum oil in and on foods.

I would give this a 7 out of 10!

According to the Medical Medium “Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health. Cauliflower is incredibly high in vitamin C, K, and B-complex and minerals such as boron, calcium, molybdenum, and tryptophan. It is also a good source of high quality protein that is easily assimilated into the body. Cauliflower contains powerful anti-cancer compounds such as indole-3-carbinol and sulforaphane which are particularly beneficial for helping to prevent breast, cervical, ovarian, colon, stomach, and prostate cancers. 

Cauliflower also contains a compound called Di-indolyl-methan (DIM) which has been shown to be effective in the treatment of the Human Papilloma Virus (HPV) and cervical dysplasia. Cauliflower also has excellent anti-inflammatory properties due to its omega-3 and vitamin K content and is an essential food for those trying to prevent chronic inflammation as in fibromyalgia, hepatitis, arthritis, cardiomyopathy, cystic fibrosis, IBS, and Alzheimer’s disease. 

Cauliflower has also been found to help protect the lining of the stomach which is vital for preventing bacterial overgrowth of H. Pylori in the stomach. It’s also known to be an effective detoxifier for the liver and spleen and can aid in cleansing toxins from the blood, lymph, tissues, and organs.”

Seems like a very beneficial vegetable to add to the diet asap!

Medical Medium Recipe Challenge – October 10 – Raw Date Granola

Hello everyone!

We are so close to Friday. Hope you all have had a great week. Have you been able to try out any Medical Medium recipes!? I have been having a great time trying some of these out. Many more to come.

Today I was in the mood for something sweet.

Que the raw date granola.

Now I must admit I did adapt the recipe a bit because I didn’t have almonds on hand. I used hazelnuts instead. I also rolled the granola into balls and popped them into the freezer rather than keep it in a loose form of rawnola.

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Ingredients used: Dates, coconut flakes, hazelnuts and sea salt

Dates: Dates are an ideal food for improved energy and brain function. They are a good source of vitamin A & B-complex and they are rich in minerals such as iron, calcium, manganese, copper, and potassium. Dates are known to help build bone and muscle strength and have been used for thousands of years by athletes to improve physical endurance, agility, and stamina.

Dates contain anti-inflammatory and anti-infective properties which make it an excellent food for those who suffer with chronic infections and auto-immune disorders. They also help to control heart rate and blood pressure which offers protection against strokes and coronary heart diseases. Dates contain an easily digestible fiber that has been found to help prevent colon, prostate, lung, endometrial, breast, and pancreatic cancers. They are also known to help lower LDL (bad) cholesterol, relieve constipation, improve anemia, and prevent macular degeneration.

Coconut: Coconut protects the body from viruses and bacteria

Hazelnuts: Eating a handful of raw nuts every week should form part of every cancer survivor’s diet. Nuts—and especially tree nuts such as almonds, brazil nuts, cashew nuts, hazelnuts, chestnuts and walnuts—reduce the chances of the cancer coming back.

Nuts also help overcome or control a range of health issues, including obesity, type 2 diabetes, and insulin resistance. Most vitally, they also reduce the chances of developing cancer in the first place—and now they seem to reduce the odds of cancer coming back. So, if you aren’t allergic to nuts, make sure you start incorporating them into your diet now.  

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I give this recipe a 10 out of 10!! So sweet, chewy and energizing. Also perfect accompaniment to a warm drink like tea. Would be a great snack or as a part of breakfast too.

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Until tomorrow!

What I ate last week – Try better next time

Not my healthiest week ever – but it is what it is! I still enjoyed every bite. It was a yummy week. As someone who has struggled with disordered eating I find it a fine line when it comes to limiting various foods (in my case right now, fats) It’s fairly easy to get sucked into the rabbit hole of binging and restriction again and I just don’t ever want to head in that direction. I try to practice intuitive eating as much as possible. And so I try not to be too hard on myself when I have a less than stellar food week (more processed foods than I would like). I did make some great choices but overall the fat content was higher than I would have liked and I seem to get the best results with my blood glucose levels when my fat stays consistently low (under 30 G per day) If I didn’t have to pay attention to my blood sugar levels this would be a different story and I probably wouldn’t care as much.

Monday September 16th

Breakfast: Two toasted tomatos on UDIS millet chia gluten free bread with hellmans vegan mayo

Snack: Fruit plate

Lunch: Protein shake with sun warrior portein powder, 1 frozen banana, 2 dates and pumpkin pie spice

Snack: Natures Path organic granola coconut and cashew butter with cashew milk

Dinner: Big salad with lots of veggies, Gardein crispy chickun strips, hot sauce, homemade cashew ranch (yum), and guacamole

This was honestly so delicious. I guess sometimes you crave the fat lol

Tuesday September 17th

Breakfast: Fruit plate – banana, pineapple, mango

Lunch: Chicken wrap using left overs

Snack: Low fat vegan pumpkin muffin

Dinner: Vegan Red Lentil Chilli (low fat)

You can’t even tell this is not real chicken. It was amazing.
I had the itch to bake! Vegan low fat pumpkin muffins

Wednesday September 18th

Breakfast: 1 Vegan pumpkin muffin with earth balance and a coffee

Snack: Peaches

Lunch: Wrap with left over red lentil chilli, hummus and green onions

Snack: Half cup Presidents choice mango coconut milk based nice cream

Dinner: We went to Costco tonight so ate dinner out before hand at Mucho burrito – I got a whole wheat burrito filled with veggie ground, lettuce, tomato, peppers, onions, corn, cilantro, guac and hot sauce. Yum! I asked Brent to take a picture of it for the blog because I typically leave my phone at home when we go out. Well lets just say he didn’t just take a picture of the burrito! Typical husband.

Exercise: 45 minute walk

Thought everyone would get a kick out of this. I have food all over my face.

Thursday September 19th

Breakfast: 1 Vegan pumpkin muffin with coffee

Lunch: “TLT” – Experimenting with Tofu I got at Costco. I made a tofu, lettuce, tomato sammie and the tofu did actually resemble bacon! Topped with avocado, lettuce,tomato and vegan mayo.

Snack: 2 bananas with peanut butter

Dinner: Medical medium soup left over from the 3.6.9 cleanse which I added a can of coconut milk and curry powder too as per his suggestion in his book to make the soup a heartier meal.

Exercise: 1 hour clogging class

Friday September 20th

It was a VERY busy weekend…but fun!

Breakfast: Part 1: Coffee with vegan pumpkin muffin Part 2: later in the morning a beyond meat lettuce and tomato biscuit from Tim Hortons

Lunch: I was out with Chantel today and we went to Burrito boyz. This was my first time trying out this place and it was pretty good! Got my usual a small burrito with veggie ground and all the fixings. We also visited “the Woo shop” and I made some fun little purchases.

In the evening Brent and I went to see a concert featuring Dallas Smith, Dean Brody, The Reklaws and Mackenzie Porter. I danced for 4 hours straight and YES I did record that down into chronometer 😉 I was exhausted by the end of the night and hangry. We stopped at the only place open (subway) and I got a veggie sub on wheat.

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I’m very into the woo.

Saturday September 21

This morning we got up early to take care of our two young nieces. We were pretty dang tired but coffee made it happen!

Breakfast: Coffee, 2 bananas with peanut butter

Lunch: A wrap with onion and garlic hummus and arugula and left over medical medium soup (while everyone else ate their kraft dinner) :/ Not sure how moms do it?

Snack: Homemade guacamole with tostitos

Dinner: Brent made dinner tonight – as I was snoring on the couch. I woke up to a bbqed Dr Pragers veggie burger with all the fixings and homemade french fries made in the acti-fryer (low/no oil) Delish.

Exercise: walked several times today with our nieces and Lola

Sunday September 22

Woke up early today and had a day trip to visit my parents by the lake!

Breakfast: On the road, Tim Hortons beyond meat sausage biscuit and coffee with soy cream

Lunch: 2 arugula and hummus wraps and vegetable sushi rolls

Snack: Coconut bliss salted caramel and chocolate icecream

Dinner: Also on the road – A&W Beyond meat burger with all the fixings, onion rings and diet coke

See what I mean about heavy on the processed foods this week? Oh well you win some you lose some and I will keep pressing on and trying better.

Exercise: At least an hour of walking spread out throughout the day

I don’t typically share my drinks for the day. Usually I drink filtered water, bubbly water, tea or coffee.

No scale check today but I do wish to share this progress shot with you!

This is around one year apart – same pants, although I could hardly move in them in the first picture and now they pull up past my belly button and are extremely comfortable! You can do anything if you believe in yourself and feel passion towards your journey.