What’s on Your Plate?

What’s something you eat every day?

Are you a routine eater, or do you like to switch it up?

Is there something you eat every day, or most days, at least?

Are you an oatmeal for breakfast everyday kind of person?

A hearty salad or sandwich in the breakroom for lunch five days a week?

Tell me about what you put on your plate often!

Organic for Less

Have you heard of the online grocery store Thrive Market?

It’s a wonderful way to get healthy, organic foods for less — and without even leaving your house.

With prices 25-50% off retail prices, you can stock up on some pantry items, vitamins, household items, and even organic, high-quality meats for you meat eaters out there.

I love sharing helpful resources I find, and I wanted to be sure you knew about this great resource to help you stay healthy for less.

Hop on over to thrivemarket.com and check it out, if you haven’t already!

Common Causes of Headaches

and how to avoid them

Did you know that the foods you eat might be causing your migraines and headaches? Blood sugar spikes could cause one main reason for regular headaches, and by regulating your blood sugar levels, you can avoid blood-sugar related headaches and feel better overall.

When we eat foods that are high in sugar (especially simple sugars), our pancreas secretes an important blood sugar-regulating hormone known as insulin. However, if the body is insulin resistant and cannot respond to blood sugar levels appropriately, the pancreas secretes too much insulin. This can leave you feeling exhausted, so the body secretes adrenaline hormones to give you a bit more energy.

These hormones have many effects on the body that are responsible for that surge of energy — including constricting blood vessels. Because the blood vessels in the brain are dilating, they push against nerves, which is extremely painful and gives you a stubborn headache. Thus, by regulating your blood sugar levels, you can also work to limit headaches.

1. Eat smaller meals more frequently
You want to focus on regulating your blood sugar levels, meaning you don’t want any sudden spikes or drops. The best way to do this is to eat regularly, having smaller meals and snacks so that your caloric intake isn’t too high.

2. Have a protein-centered breakfast instead of carbohydrates
Simple carbohydrates are usually the main component of breakfasts, but they also lead to spikes in blood sugar levels. Try to replace your carbohydrates with a protein-rich breakfast instead. You don’t have to eliminate carbohydrates; make sure that your breakfast contains enough protein as well.

3. Keep a ‘headache’ log
Keep track of what you eat daily and when you’re getting your headaches. For example, if you notice that you get headaches shortly after eating bread, try to eliminate it and see if it improves your headaches. Not everyone has the same “trigger foods,” so it’s crucial that you find yours.

4. Eat as soon as you wake up
You don’t want to go too long without eating, especially in the morning when you’ve been fasting all night. Try to eat shortly after you wake up so that you avoid a substantial drop in blood sugar levels, and make sure that your breakfast contains lots of protein, healthy fats, and fewer carbohydrates.

5. Eliminate added sugars
Although not everyone has the same trigger foods, artificial sugars and sweets are almost guaranteed to be giving you headaches. These foods cause an immediate spike in blood sugar levels and offer absolutely no nutrients. Aside from the apparent candies, sodas, and cakes, many storebought foods contain added sugars that you wouldn’t expect. Read the ingredient labels of sauces, bread, or fruit juices— you will often see sugar as a sneaky ingredient.

Have you found that certain foods give you headaches?

If I teach you one thing in our time together, I want to help you adopt the notion of being curious about your health.  Curious why you make the choices you do, curious why you don’t make choices you might want to make, curious why you pick xyz for breakfast, lunch, and dinner.

Curious about what’s going on inside of your mind, body & soul.

Curious what’s absolutely perfect about you (a lot).

Curious where you can expand and grow.

Just — curious.

I find we often consider these things with criticism instead of curiosity, and I want you to shift that in your mind.  Get into the habit of changing any criticism you feel creeping up with curiosity, and see what comes up.

Turn leftovers into soup.

One of my favorite ways to utilize leftovers is to make a soup or stew.  If you always keep a carton or two of broth handy in your pantry, you can pull together a delicious meal in minutes, all while reducing food waste. Sounds like a win, win to me!   This works exceptionally well with leftover vegetables.

So please take a look in your fridge tonight and see what you need to use up, toss it in a pot with some broth, add any extra ingredients you think will make it complete — and enjoy.

What time do you eat breakfast in the morning?

Are you an early morning eater, hungry right when you hop out of bed?

Or do you wait for a later breakfast, adopting more of an intermittent fasting approach?

I typically eat breakfast around 6 to 7 am.

My typical go-to breakfast consists of a smoothie.

What’s typical for you?