BLOOD SUGAR WORKSHOP Understanding Blood Sugar Its Effects

BLOOD SUGAR WORKSHOP Understanding Blood Sugar & It’s Effects On Weight Loss, Energy and Health

THE FACTS • Nearly all overweight Americans (70% of the population) already have “pre-diabetes” and significant risks of disease and death. • The worst thing is they don’t even know it!

THE FACTS • Direct health care cost in the U. S. over the next decade due to diabetes and pre-diabetes will be 3. 4 trillion or 1 in every 10 health care dollars. • 1/3 of all diabetics have documented heart disease. 4 times more likely to die from heart disease. • Link between obesity and cancer is well documented and driven by insulin resistance. • 75% of diabetics have high blood • pressure.

KNOW YOUR NUMBERS • • • Under 100 mg/d. L is considered normal 101 -126 mg/d. L is considered “pre-diabetic” Over 126 mg/d. L is considered “diabetic” Ideally you want you blood sugar between 80 -90 mg/d. L Work with your health care provider to get insulin and A 1 C checked • If anything comes back out of range a 2 hour glucose tolerance test is a way to assess your risk • Purchase a glucometer and check blood sugar upon waking, before lunch, before dinner, and before bed

KAISER STUDY • Each point about a fasted glucose of 84 mg/d. L increases your risk for developing Type 2 diabetes by 6% in the next 9 years

• Even if you exercise and eat “healthy”, you can still have blood sugar issues. – Insulin resistance is chronically elevated blood sugar and therefore chronically elevated insulin – Hypoglycemia is low blood sugar or blood sugar fluctuations. Sometimes it’s too low, sometimes too high.

INSULIN RESISTANCE • Adequate glucose can’t enter cells because chronically elevated insulin levels create dysfunctional insulin receptor sites • Symptoms include: fatigue after meals, craving for sweets that don’t go away after sweets are eaten, increase thirst, and increased urination. • Insulin resistant patterns include: – – Fasted glucose about 100 mg/d. L Triglycerides greater than 100 mg/d. L HDL lower than 55 mg/d. L LDL greater than 120 mg/d. L

HYPOGLYCEMIA • Surges of insulin rather than chronically elevated levels. • The body should respond to low blood sugar by producing cortisol to increase blood sugar – If a person has low adrenal function the body has to rely on adrenaline to elevate blood sugar between meals which can contribute to shakiness and lightheadedness. • Symptoms: lightheadedness, irritability, shakiness and fatigue between meals, which often goes away after food is eaten.

INSULIN • Promotes the synthesis of protein and storage of fat. • Spikes before blood sugar • Needed to live but as with any hormone insulin should be balanced

THE STRESS RESPONSE • Sympathetic Nervous System – “Flight or Fight” • • • Pupil dilation Increased heart rate Increased blood flow to the muscle Shuts down digestion Increases blood sugar

CORTISOL AND BLOOD SUGAR

LEPTIN • The forgotten hormone • Leptin High – Healthy metabolism, appetite at bay • Leptin Low – Metabolism slows down, appetite stimulated • Leptin Resistance – Causes include: caloric restriction, insulin issues & blood sugar surges, stress, overeating, increased triglycerides, fructose, and wheat

EFFECTS OF EXERCISE ON BLOOD SUGAR • Most of the time it lowers glucose levels. • During exercise muscles obtain energy from glucose stored in the muscles called glycogen. • After exercise glycogen stores in the muscles and liver must be replaced decreasing glucose levels. • Increasing muscle mass will increase your glycogen stores.

NUTRITION AND BLOOD SUGAR • Glycemic index – Balance meals with protein, fat – Fiber • Food that raise blood sugar – Wheat, corn, white potato, white rice, and refined sugar • Base carbohydrate need on activity level

CARBOHYDRATES • Choose SLOW Carbs, not LOW carbs • Green Carbs: Eat Freely – Make up 50% of your meals, low GI vegetables • Yellow Carbs: Eat in Moderation – – – Whole grains Legumes Dark berries Stone fruit Apples and Pears Fiber • Red Carbs: Eat LIMITED Amounts – Starchy, high glycemic cooked vegetables – High-Sugar Fruits

CARBOHYDRATES • Forbidden Carbs: Avoid COMPLETELY – Processed carbs – Gluten-containing whole grains (wheat, barley, rye) – Dried fruit

SUPPLEMENTS • Krill oil • Envia – Van. Chro. Zin – Liquid Vitamin D 3 – B-complex – Resvante • Alpha lipoic acid • Cinnamon • Chromium

RESOURCES • Fat Chance beating the odds Against Sugar, Processed Food, Obesity, and Disease – By Robert H. Lustig, M. D. • The Blood Sugar Solution – By Dr. Mark Hyman • Why We Get Fat and What to Do About It – By Gary Taubes