Bitter Melon for Blood Sugar Control

When you’re looking to improve your health or lose weight, the only honest long term solution is making a lifestyle change. The key to sustainable healthy living is to remember that it’s what you do most of the time that truly counts. Sustainable healthy living should never feel like deprivation; it should however, boost your energy, support healthy weight management and improve mood. This can be easily achieved with a combination of healthy eating habits, exercise and nutrient support, such as Garcinia Plus®. Here are some tips to send you on the right path for your new healthy lifestyle: Eating for Health Eat Clean: Michael Pollen said it best, “eat food, not too much, mostly plants.” The intention should be to eat a clean whole foods-based diet. Simply by eating foods as they are naturally from the earth greatly improves the quality of nutrition you can get from each meal. If the food you’re eating bears little resemblance to its original natural state, you’re likely missing out on important micro-nutrients and phytonutrients you could’ve otherwise been eating. Control Portions: Eating the right portions of foods is essential for weight management. A good general rule of thumb is that half your plate should be vegetables at every single meal. Make it half a plate of salad, or half a plate of broccoli for example. Your portion of protein is also important to consider. That steak that’s that size of half of your plate at the restaurant, it should actually realistically be about the size of your fist. Stabilize Blood Sugar: When blood sugar goes through spikes and drops, it can affect your energy levels. Eating fats and proteins can help to keep blood sugar in balance by reducing the speed at which foods breaks down as glucose in the blood. Eating a diet high in sugars and refined carbohydrates can contribute to insulin resistance, meaning the sugar you eat can’t effectively enter the cell to be used for energy. The body then produces higher amount of insulin to work harder to remove the sugar from the bloodstream. Insulin resistance can contribute to feelings of brain fog and fatigue, as well as cravings for sweets1. Move Your Body: Exercise is important for weight management, heart health, muscle building and metabolism2. The gym is a great place to go when it’s raining, or to learn new exercises based on your goals if you’re working with a personal trainer, but for some, the gym can be intimidating. Keep in mind, exercise doesn’t have to only be about going to the gym, there are numerous ways you can get out and move your body, the most important part is that you enjoy what you’re doing. Try a yoga class, go for a bike ride, jog outside, go hiking, or take dance classes, or try a few different things to keep things fresh. Eating for Health Certain nutrients can help you transition to a healthier lifestyle and assist in weight management. Organika® Garcinia Plus® contains a combination of 5 ingredients that help to support metabolism and glucose management essential to maintaining a healthy weight: Garcinia Cambogia: Containing hydroxycitric acid, garcinia cambogia acts as a mild appetite suppressant by temporarily increasing feelings of fullness. Bromelain: Derived from pineapple stem, bromelain aids in the digestion of protein, carbohydrates and fats, as well as helping to relieve symptoms of indigestion. Apple Cider Vinegar: Derived from pineapple stem, bromelain aids in the digestion of protein, carbohydrates and fats, as well as helping to relieve symptoms of indigestion. Chromium: Supports healthy glucose metabolism by improving insulin sensitivity. Spirulina: Provides a source of protein to assist in muscle repair and growth. References http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Getting into the swing of things may be a bit of a struggle following a summer of late nights, rich food and socializing. Now that the fun days of summer have come to an end, September brings us time to slow down, re-connect and set intentions. September is a great time of the year to get back into your routines, recreate healthy habits, and challenge yourself by bringing your health goals to the next level. Getting back into a routine takes time and consistency. Below are a just a couple helpful tricks that can help you transition more efficiently. Plan out your week and stick to it Keep a journal or a whiteboard calendar in your household and write out what things need to be done during the week and when. Include work, school, important dates, and even your planned workouts. Planning workouts in advance will give you a greater chance of making sure they happen. Planning in general can reduce anxiety by giving us structure and control over our day to day. Keep in mind, life happens, and routine can change in a heartbeat; and that’s okay. Remember that it is okay to start again when you are ready. Have meal plans ready and food prepped It’s worth it to take time on the weekend to invest in your healthy eating for the week. To make this easier, go to the grocery store prepared with a list. When cooking meals, try doubling the recipe so you have lunches for the next day. Wash and cut up fruits and veggies keeping them ready for easy access when packing lunches or feeling hungry. Having your eating balanced and clean will help with energy levels during busy weeks. During the upcoming change in season, try and incorporate a nutrient dense food into your routine such as bone broth to help you stay better protected from illness. Your body and mind prefer consistency and routine. Waking up and going to bed at the same time every day are good examples of routines that will elevate your health. Be sure to add a little time for self care into your daily planning. Do things that makes you happy and relaxed. September is a great time to set intentions for health goals, but remember that while doing so, balance is key! Take care, live happy, live healthy! Amy Wilson Get a jump start on your meal planning with this wholesome bowl!