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Wellness Blog

5 Tips To Keep Blood Sugar Balanced

With Dr. Kristy Lewis

These days we need every advantage possible to keep energy up, moods balanced, and the immune system strong. One simple recommendation to maintain health and vitality is to keep blood sugar stable throughout the day. In my naturopathic practice, I have seen considerable shifts in health when this need is recognized and made a priority.

Here are my top 5 tips to help you maintain blood sugar levels and sustainable energy throughout the day.

1. Eat a high protein breakfast: a high protein start to the day has been shown to decrease empty nutrient intake and reduce sugar cravings for the rest of the day. Add hard-boiled eggs to your slice of toast or hemp hearts with nut butter to your oatmeal or a high protein smoothie, and you will be amazed how this will shift your energy, focus, and sugar cravings later in the day.


2. Eat a mid-afternoon snack: in the same way that breakfast protein decreases afternoon cravings, a mid-afternoon snack rich in protein will result in fewer sugar cravings after dinner. For example, choose a handful of nuts and fruit or plain greek yogurt mid-afternoon, and the result will be balanced late afternoon energy and less junk food after dinner.


3. Never miss a meal: after years of exploring, recommending, and trying multiple fads and therapeutic programs, I have returned to a very basic philosophy when it comes to nutrition. I call it “Grade 3 eating,” and it consists of 3 balanced meals breakfast, lunch, and dinner throughout the day. When we miss a meal, not only do we set ourselves up to make poor choices later, we also spike our stress response, decrease our immune health and further aggravate our blood sugar levels. You are not doing yourself any favours by skipping a meal.


4. Always balance your meals: a balanced meal consists of protein like chicken, fish, tofu, or eggs and whole-food starch like rice, potatoes, or quinoa and good fat like nuts, olive oil, or avocado, and at least 1/2 your plate veggies. Most of us busy moms don’t balance our meals. Begin to ask yourself the question: is there protein or fat? Can I increase my veggies? Adding nuts, hemp hearts, hard-boiled eggs, and a handful of spinach can completely makeover your meal and offer you balanced energy for the day.


5. Eat your fibre: Fibre keeps our blood sugar balanced by slowing down the conversion of carbohydrates to sugar. When we eat more fibre, our energy becomes balanced. When choosing carbohydrates, always reach for the darker and denser options like brown rice over white rice or sweet potatoes over white ones. Another great tip to increase fibre and decrease insulin is to add 1 tbsp of ground flaxseed to your


Are you looking for more health support? Tune into our podcast In-Between Visits, join our latest group care offering or book an appointment for private care 
www.drkristylewis.ca 

About Kristy Lewis, N.D.
Dr. Kristy Lewis has spent most of her life passionately learning, experiencing and sharing everything to do with health and wellness. She has run marathons, hiked mountains, become a yogi, and spent weeks in silent meditation. She has suffered with chronic pain, burnout and anxiety. She has been vegan, paleo and a raw foodist. She has both restricted and binged foods. She has led and attended retreats. She has been divorced, quit a successful business career, studied to become a Naturopathic doctor, traveled, found the love of her life and had a beautiful daughter.
She want to understand you, your current health challenges, the obstacles that are getting in your way and the direction that you want to take your life. She will make the connection between your current state of health and your heart goals and from this knowledge map out your best health plan. Learn more: www.drkristylewis.ca

Wellness Blog

5 Ways To Increase Energy

By Kristy Lewis

If you regularly feel exhausted, it’s a good idea to consult your health care professional to rule out any underlying health issues. Tiredness can also be the result of a busy lifestyle. If you find yourself struggling to stay alert throughout the day, then you might want to try some of the following suggestions to boost your energy.

Stay Hydrated with Water and Electrolytes

The human body is 55-75 percent water. All bodily systems depend on adequate water to sustain regular metabolic activity. Even mild dehydration can compromise function and lead to symptoms like thirst, dry skin, constipation, fatigue, headaches, and weakness.

How much water should you drink? Here is an easy formula to get you started:

Your weight (lbs) ÷ 16 = Daily intake (cups)

If you had an intense workout, try coconut water or water with lemon and honey to help replace the electrolytes your body sweated out.

Limit or avoid caffeine

Caffeine and coffee simply fool your body into producing fake energy. Caffeine temporarily takes large amounts of adrenaline from your adrenal glands, resulting in longer-term energy levels and greater dependence on caffeine for energy.

If you do consume caffeine, have your last caffeinated drink before midday. This is because it takes women 8 hours to metabolize caffeine.

Substitute your cup of coffee with Rooibos tea. Rooibos tea is made from South Africa’s red bush plant. It’s packed with antioxidants, including aspalathin, which regulates the adrenal hormones, helping to reduce stress and maintain high energy levels.

Natural light

Exposure to bright, natural light first thing in the morning is the best way to wake up your brain and to regulate your biological clock, and keep it on track. Enjoy your breakfast in by a sunny window or, better yet, get outside for a few minutes and enjoy the natural light and the fresh air, which will also help you feel more energized.

Daily exercise

Incorporating at least 30 minutes of exercise into your day will not only give you more energy but will also make you healthier and happier. Exercise releases endorphins that will leave you feeling uplifted. Physical activity also sends oxygen and nutrients to your cells, helping your system work more efficiently for an extra boost of energy; exercise outdoors in the morning to get the benefits from the natural light.

Eat Chia seeds

Chia seeds have high amounts of omega-3 and omega-6 that help regulate glands, fight adrenal fatigue, and reduce inflammation. They are also high in protein and fibre, which keep blood sugar stable.

Starting your day with refined carbohydrates such as a bagel, muffin, or high sugar cereal can disrupt blood sugar levels, causing a mid-morning crash. Adding chia seeds to your morning smoothie or oatmeal can help satisfy your hunger and avoid an energy crash.

Chia seed pudding is a delicious snack, and it’s easy to make.

Chocolate chia pudding

  • 1 ¼ cup almond milk
  • ¼ cup cocoa powder
  • ¼ cup chia seeds
  • 4 pitted dates

Place all the ingredients in a high-speed blender and blend until smooth. Pour the pudding in glasses or small jars and refrigerate for a minimum of four hours.

About Kristy Lewis, N.D.
Dr. Kristy Lewis has spent most of her life passionately learning, experiencing and sharing everything to do with health and wellness. She has run marathons, hiked mountains, become a yogi, and spent weeks in silent meditation. She has suffered with chronic pain, burnout and anxiety. She has been vegan, paleo and a raw foodist. She has both restricted and binged foods. She has led and attended retreats. She has been divorced, quit a successful business career, studied to become a Naturopathic doctor, traveled, found the love of her life and had a beautiful daughter.
She want to understand you, your current health challenges, the obstacles that are getting in your way and the direction that you want to take your life. She will make the connection between your current state of health and your heart goals and from this knowledge map out your best health plan. Learn more: 
www.drkristylewis.ca

Are you looking for more health support? Tune into our podcast In-Between Visits, join our latest group care offering or book an appointment for private care www.drkristylewis.ca

Wellness Blog

6 Energizing Smoothie Ideas

How good is your smoothie game? If your blender is collecting dust in a cupboard somewhere, take this as an opportunity to give it a spin with a few new recipes that you’re sure to love.

After all, nothing provides a much-needed boost of energy like a well-crafted smoothie. Whether you’re an exercise enthusiast, a fruit lover, or simply someone who prefers a liquid breakfast, these ideas are for you.

Tropical treat

With beach vacations temporarily off limits for most of us, this smoothie is the next best thing. To put it together, start with your favourite tropical fruits—we love pineapple, mango, and papaya. Then, add a splash of orange juice, a little squeeze of lime, and some coconut milk for that extra tropical twist.

 Get your greens

The trick with any green smoothie is to sneak in those greens behind a façade of tasty fruit. First, blend a handful of spinach with almond or coconut milk to ensure that you break up any big leafy chunks. Then, add a couple spoonfuls of fruity yogurt, as well as bananas, strawberries or raspberries to add a sweet little zing to your healthy cocktail. 

 Peachy keen

Who doesn’t love a creamy peach treat first thing in the morning? The key to an extra rich recipe is peach nectar—add it on top of your fresh or frozen peach slices. Then, throw in a couple scoops of vanilla yogurt for a perfectly smooth blend.

Berry burst

There is no such thing as too many berries—especially in a smoothie. Blend any berry you have on hand, from blueberries to strawberries to huckleberries and acai. You can even add cherries if you don’t mind broadening your definition of berry a little. Then, use a nice big splash of your go-to fruit juice as your liquid base, and you’re ready to give it a spin in the blender.

Go nuts

Not only are nut butters delicious, but they’re a great source of protein and good fats. Select your favorite—whether it’s almond, cashew, or good old-fashioned peanut—and drop a couple tablespoons into the blender with your preferred milk or milk substitute. Then, just add a ripe banana and a little Greek yogurt to provide some body. For an extra treat, you can even add a squirt of chocolate syrup.

 Mellow yellow

Sometimes a color scheme is enough to inspire a recipe. Gather all your favorite sunshine-y vegetables—we’re talking mango, banana, pineapple, peach, guava, and even pear. Then, add a milk of your choice and a little plain yogurt as a base. Frozen fruit will come in handy here, as most of us don’t have half a dozen colour-coordinated fruit options ripe and ready at any given time. 

Of course, these are just guidelines to get you started. Once you’ve found your go-to flavours and ingredients, don’t be afraid to improvise! It’s tough to go wrong. Take this as the perfect opportunity to get a little creative in your morning routine.

Wellness Blog

8 Ways To Add More Activity Into Your Day

We all know that we need to be getting more exercise, but it’s not always easy to fit it in. On hectic days, there often isn’t time to add a complete workout that includes strength training and cardio.

The good news? There are plenty of ways to integrate activity naturally into your day—without changing into workout gear and heading to the gym. By making some of these small changes in your routine, you could make a significant difference to your overall health.

Take the stairs

This is a tip as old as time, but it really does work. Instead of choosing elevators or escalators throughout your day, take the stairs instead. Not only do stairs burns calories, but they tone your legs, too. 

Get cycling

Cycling is a tremendously efficient way to travel and the benefits are endless. It’s a low impact workout that also strengthens muscles and improves your heart health. What’s not to love? If you have a bike at home, consider using it to run errands or commute to work instead of hopping in the car.

Park a little further

If you do need to drive somewhere, try parking a little farther from your destination than necessary. This choice will allow you to enjoy a little fresh air and a brief walk before you head back indoors.

Stay active on the phone

Thanks to the pandemic, most of us are spending more time on the phone than ever before. Why not use that time for activity? Phone calls are a great time to fit in a walk, whether you choose to pace across your living room or take a stroll down the street. 

Replace your commute

If you are currently working from home due to the pandemic, giving up your commute has probably given you some time back in your day. Try this: calculate the length of your former commute, then commit to spending that same amount of time in the morning or evening (or both) getting active.

Have a dance party

Who says activity must be hard work? Turn on some tunes and invite your family to join you for a living room dance party. Not only will your dance break help you get some cardio in, but you’ll probably have a great time doing it.

Multitask

If you don’t have time to fit in a full workout, there are plenty of ways to add in a few reps throughout your day. Waiting for the microwave? Do ten calf raises while the timer counts down. Brushing your teeth? Multi-task by completing a set of squats at the same time. Stuck on hold? Do sit-ups while you wait. You might be surprised by how your micro workouts add up!

Take stretch breaks

If you work at a desk, there are tremendous benefits to taking regular stretch breaks. Be sure to get up for a two-minute stretch break at least once an hour. Not only will the breaks add activity to your day, but they may help improve your focus on your work as well.

Learn more about staying healthy:

 

How To Fight Seasonal
Depression Naturally

How To Stay Active This Winter

How To Stay Active
This Winter

Wellness Blog

8 Ways To Beat Stress This Winter

Stress can affect your body, your thoughts and feelings, and your behavior. Recognizing common stress symptoms can help you to manage them; this is important because stress that's left to fester can contribute to mental health challenges, high blood pressure, heart disease, obesity and diabetes.

Here are a few tips for getting your stress under better control.

 

Take a deep breath (or maybe a few)

If you’re stuck in traffic or a stressful meeting, the easiest thing you can do to stay calm is take a few deep breaths. We can all agree that breathing is important, but proper breathing is even more important. Try one of these easy breathing exercises from Dr. Andrew Weil next time you start to feel overwhelmed. Joining a local meditation or yoga group can also be a great way to destress, promote calm and stay active throughout the winter months.

 

Boost your B intake

 

There are a total of eight different B vitamins; you might be familiar with a few like folate, B12 and biotin. B vitamins take part in a variety of processes inside the body and they play a major role in our stress response by regulating our central nervous system. Try AOR’s B complex formula which contains all the active forms of these water soluble vitamins.

 

 

Mellow out with magnesium  

 

Consider adding magnesium bisglycinate to your supplement regime. Bisglycinate is a form of magnesium that can cross the blood-brain barrier and promote relaxation. We love magnesium by local company Pure Lab Vitamins.

 

Reduce your overall inflammation

 

Inflammation can increase stress on the body, but stress can also cause inflammation. You can see where many people fall into a harsh spiral. Supplements like curcumin and omega-3 fatty acids can help to reduce inflammation.

 

Get moving

 

Gentle exercise promotes the release of feel-good endorphins and conditions your brain to handle stress better and reduce anxiety. Join a running group or pickup a workout DVD from the library. Exercise doesn’t need to cost money or require fancy equipment.

 

Sip some tea

A calming cuppa is just what you need! The simple act of drinking a cup of tea can help us to unwind from daily stressors. Choose decaffeinated blends containing lavender, chamomile, and passionflower. Add a touch of raw honey or cinnamon for extra flavour.

 

Think happy thoughts

 

Learning to stay positive even when things get really hard takes practice, but keeping a positive attitude will reduce your overall stress and anxiety levels. Not sure where to start? Here are five strategies to help you stay positive.

 

Be a kid again

Colouring isn’t just for kids anymore. Studies have actually shown that “art therapy” is a lot like meditation in its ability to replace anxious thoughts with more positive ones. Print a colouring sheet and start relaxing!

Wellness Blog

3 Biggest Indicators Of Burnout

With Dr. Kristy Lewis

These days we are all overwhelmed with expectations, pressures, and judgments about how to live our lives. So many of us find ourselves trying to do it all and making choices that do not reflect our inner values in an attempt to meet these unrealistic expectations. The reality is this is not obtainable nor sustainable, and many people find these pressures begin to manifest in the body as physical discomfort. The top 3 burnout symptoms that I see in my Naturopathic practice are:

1. Fatigue: Do you feel tired even with a good night's sleep, wake up feeling exhausted, and move through your day in a haze of brain fog and heaviness. Is consuming excess coffee, sugar, and salt the only way you feel you can “get through the day.”  Do you fall asleep with your children or on the couch only to wake later feeling groggy and disappointed that you did not get any time for yourself?


2. Moodiness and agitation:  Are you feeling sad, shameful or frustrated because you do not understand why you are lashing out at your partner and children? You love your family and have the life you always dreamed of but do not feel joy or happiness. Do you feel disconnected from yourself? And loved ones and wonder what could be missing?


3. Body pain/tension:  People who are in adrenal fatigue have more chronic pain. Do you carry the weight of unrealistic expectations on yourself? Is it possible that this pressure is now showing up in your body as chronic backache, headaches, whole-body muscle fatigue, and tension?

If you are suffering from any or all of these common symptoms, you are most likely disconnected from your inner values, putting undue pressure on yourself, resulting in burnout.  Check out one of our small group sessions www.drkristylewis.ca, and take your first step into recovery from total exhaustion.

About Kristy Lewis, N.D.
Dr. Kristy Lewis has spent most of her life passionately learning, experiencing and sharing everything to do with health and wellness. She has run marathons, hiked mountains, become a yogi, and spent weeks in silent meditation. She has suffered with chronic pain, burnout and anxiety. She has been vegan, paleo and a raw foodist. She has both restricted and binged foods. She has led and attended retreats. She has been divorced, quit a successful business career, studied to become a Naturopathic doctor, traveled, found the love of her life and had a beautiful daughter.
She want to understand you, your current health challenges, the obstacles that are getting in your way and the direction that you want to take your life. She will make the connection between your current state of health and your heart goals and from this knowledge map out your best health plan.

Learn more: www.drkristylewis.ca

 

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