Become A Health Coach Certification Pillar 1: Nutrition ...€¢ 7 Ways To Balance Blood Sugar: 1. Drink More Water 2. Evaluate Protein Sources 3. Add Healthy Fats 4. NEW! – Eat

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Become A Health CoachCertification

Pillar 1: Nutrition, Health & WellnessWeek 3



7 Ways To Balance Blood Sugar, Continued



Recap!• 7 Ways To Balance Blood Sugar:

1. Drink More Water2. Evaluate Protein Sources3. Add Healthy Fats4. NEW! – Eat More, Not Less



Essential Nutrition Principle!• “Counting chemicals trumps counting calories.” • Forget tracking points and calories – focus on reducing chemical

count.• Increasing food quality is KEY to improving health.



The Difference Between High-Quality Food & Low- Quality Food

GOAL: Always do the best we can to get closer

to Farmer Jane

Least Processed(Grown locally &

seasonally in Farmer Jane’s Organic Farm)

Most Processed(i.e. Twinkies)



Compare These Ingredients:• Jimmy Dean Premium Original Pork Sausage Patties

Pork, Water, Contains 2% or less of: Sodium Lactate, Salt, Sugar, Monosodium Glutamate, Natural Flavorings, BHA, BHT, Citric Acid.

• Applegate Farms Natural Chicken & Sage Breakfast Sausage

Chicken, Water, Contains Less Than 2% Of: Sugar, Salt, Spices, Sage.



Compare These Ingredients:• Pringles Original Flavor Potato Chips

Dried Potatoes, Vegetable Oil (contains one or more of corn oil, cottonseed oil, soybean oil, sunflower oil), rice flour, wheat starch, maltodextrin, mono- and diglycerides, salt, dextrose.

• Kettle Brand Potato Chips – Sea Salt

Non-GMO Potatoes, safflower/sunflower/or/canola oil, sea salt.



Compare These Ingredients:• Froot Loops Cereal

• Sugar, Whole Grain Corn Flour, Wheat Flour, Whole Grain Oat Flour, Oat Fiber, Soluble Corn Fiber, Partially Hydrogenated Vegetable Oil, Salt, Sodium Ascorbate and Ascorbic Acid, Niacinamide, Reduced Iron, Natural Orange, Lemon, Cherry, Raspberry, Blueberry, Lime & Other Natural Flavors, Red #40, Blue #2, Turmeric Color, Yello #6, Zinc Oxide, Annatto Color, Blue #1, Added Vitamins B6, B1, Vitamin A, FolicAcid, Vitamin D, Vitamin b12, BHT.

• Nature’s Path Pumpkin Flax Plus Granola

• Organic Rolled Oats, Organic Evaporated Cane Juice, Organic non-GMO Soy Oil, Organic Brown Rice Flour, Organic Pumpkin Seeds, Organic Flax Seeds, Organic Oat Syrup Solids, Sea Salt, Organic Molasses, Organic Cinnamon.



So how do you find the highest quality foods when you’re grocery shopping?



3 Quick Tips1. Find labels with the fewest ingredients.

2. Buy Organic.

3. Buy non-GMO.



Essential Nutrition Tip!

The food label is more important for health than the calorie or fat gram count.



When you eat more high-quality real food, the processed low-quality food naturally begins to fall away.

That’s why “Eat More, Not Less” will help you balance blood sugar…

When you eat more high-quality foods, you’ll eat less low-quality foods.



So how do you know exactly which foods are the highest-quality, and therefore the healthiest?

We’ll give you our “What To Eat: High-Quality Foods Cheat Sheet” with this lesson, but first we want to show you how to THINK about determining which foods are healthiest.



So far, Frameworks you know are:• The Farmer Jane food spectrum – always moving toward the least

processed food possible.

• Finding labels with the fewest ingredients.

• Buying organic and non-GMO.



Why?

Because protein, fat and fiber will slow the absorption of sugar and caffeine, therefore you’re less likely to go on the

dreaded Blood Sugar Roller Coaster



Let’s look at some examples…



Roller Coaster Or Stabilize/Energize…• Breakfast

Coffee + a muffin

Or

Coffee with grassfed butter + 2 hard boiled eggs

• Add fiber for even slower absorption



Roller Coaster Or Stabilize/Energize…• Lunch

Diet Coke + a green salad

Or

Diet Coke + beef, bean and kale chili



Roller Coaster Or Stabilize/Energize…• Dinner:

Wine + pasta with tomato sauce

Or

Wine + pasta with organic cheese, mushrooms, kale and tempeh



Now that you understand the theory behind using protein, fat and fiber to keep blood sugar stable, here’s a handy

“cheat sheet” visual for you and your clients to make sure you’re having a Stabilize/Energize meal instead of a Roller

Coaster meal.



It’s called “The Magic Plate”: and it’s an easy-to- remember visual that helps balance protein, fats, fiber, complex carbs

for balanced blood sugar.



The Magic Plate



Keys To Success:• Flexibility: Allow this template to shift and change according to the body

wisdom.

• Animal Protein: You can also measure using the palm of your hand.

• Eat Until Satisfied: Remember to take your time when you eat, so you’re only 80% full.



The Magic Plate• Focus on “Magic Plate” meals for your clients and encourage them to add the

highest-quality foods and beverages at every meal and snack

• Watch soda, caffeine, alcohol and sugar, processed foods almost “magically” fall away

• This is how your clients can eat more, not less to balance blood sugar and get healthy!

• NOTICE: how it feels to focus on all the amazing foods you WANT eat for health



The Magic Plate• That’s a very different framework than telling yourself or your clients “Don’t eat

____, because _____ is BAD”

• Not only is that shaming/making the client wrong, but also we want MOST what we’re told we can’t have

• When you or client are about to eat a meal, ask “is this Magic?”



Recap!• Why counting chemicals trumps counting calories.

• How to identify high-quality foods by using frameworks like Farmer Jane’s Food Spectrum.

• How to read food labels and the 3 steps to identifying high quality foods in the grocery store.

• When you eat more high-quality food, low-quality food magically and naturally begins to falls away.

• Protein, fat and fiber stabilize blood sugar.

• “The Magic Plate”, a simple visual that helps you create high- quality, stabilizing and energizing meals and snacks.



Done-For-You-Materials!• “Magic” Snacks Cheat Sheet

• How To Go Gluten-Free Cheat Sheet

• How To Go Dairy-Free Cheat Sheet

• How To Indulge Your Sweet Tooth – High-Quality Style

• How To Read Food Labels Cheat Sheet

• How To Locate non-GMO Foods Cheat Sheet



You’re doing GREAT!

We’re covering a lot today and you’re taking it in like a CHAMP!



Before you move on to the next video, leave a comment below and let us know – which Done-For-You materials

are you’re most excited about from this lesson?

Become A Health Coach Certification Pillar 1: Nutrition ...€¢ 7 Ways To Balance Blood Sugar: 1. Drink More Water 2. Evaluate Protein Sources 3. Add Healthy Fats 4. NEW! – Eat

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