We are excited to add a Low Glycemic Diet program to our list of done-for-you meal plans available exclusively to That Clean Life for Business Members.
Our done-for-you Low Glycemic Diet includes:
- A 7-day meal plan with low GI meals.
- Meals and snacks scheduled every 3 hours.
- An itemized grocery list.
- A prep guide to help your clients save time in the kitchen.
- High fibre and high protein foods to balance blood sugar.
To help you make the most of this easy-to-use meal plan, today we are talking about strategies you can use to help your clients get their blood sugar under control. Foods with a low Glycemic Index ranking are an important start, but there are other factors that can impact blood sugar too.
Here are 5 things to consider beyond Glycemic Index:
1. Getting Enough Sleep
Inconsistent sleep seems to lead to inconsistent blood sugar levels, poor appetite regulation, and increased stress levels. Some would argue that sleep is just as important as nutrition, and that the best nutrition plan in the world cannot offset poor sleep habits.
If your client isn’t getting 7-8 hours per night, encourage them to make changes that will lead to better rest. Things like avoiding blue light 3 hours before bed, introducing magnesium and melatonin supplements, herbal teas, and guided meditations can all be helpful in ensuring a good, restful night’s sleep.
2. Reducing Caffeine Intake
Once your client is sleeping better, they will hopefully be less reliant on caffeine to get them through the day. The less caffeine your client consumes, the better off they will be as caffeine intake makes it harder to control blood sugar levels (especially in Type 2 diabetics).
Removing coffee, or limiting it to 6 oz. daily is ideal. Espresso-based drinks are usually lower than drip or French Press coffee. Other gentler caffeine options include matcha or green tea, yerba mate tea, or black tea.
3. Boosting Activity Levels
If only exercise was a food group! Regular movement helps ensure that glucose doesn’t remain in the blood stream, instead getting used up as energy. In addition, gaining muscle mass can increase insulin sensitivity, leading to better blood sugar control over time.
Every little bit helps, so whether it’s walking the dog or a 15 minute HIIT session in the backyard, encourage your client to get moving.
4. Ensuring Proper Hydration
Dehydration can cause blood sugar to become elevated, but over-hydration can be problematic as well. Be sure to take into account your clients body size, activity level, climate, and lifestyle to provide a personalized hydration target.
Make hydration fun with herbal teas, fruit-infused waters, and fruit-free green juices.
5. Reducing Stress
Chronic stress inevitably leads to chronic disease. Ask your client to identify the top 3 sources of stress in their life, and work with them to create an action plan to manage it. Eliminate the stressors that can be eliminated, and work on shifting mindsets about the stressors that can’t be removed.
Daily 10-minute meditations, yoga, time in nature, and breathing exercises are all proven to reduce stress levels.
While your client is following the Low Glycemic meal plan, work with them on incorporating these strategies to further regulate their blood sugar levels. A holistic approach is likely to lead to better health in the long term.
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