Blood Sugar Reboot: 8 Weeks to Better Glucose Control

Blood Sugar Reboot

Dr. Jen Pfleghaar DO, ABOIM

Blood Sugar Reboot

Hi! My name is Dr. Jen and I am a board certified physician in Integrative and Emergency Medicine. I recovered from Hashimoto's Thyroiditis, which is the most common autoimmune disease in women in the United States, and am now in remission. When I was initially diagnosed I was told there was nothing I could do to change my fate- my thyroid would be destroyed by my own body.

I work with a lot of women with hormones, thyroid and adrenal problems. What I noticed in my decades of practicing that that they also had blood sugar imbalances. By listening to their symptoms, calculating a HOMA-IR score and reading their CGM daily graphs we get to the bottom of their fatigue, moodiness and hormones problems! Commit not only 8 weeks but to turn these tips and tricks into habits for life!

Let's get your blood sugar balanced!

To learn more about Dr. Jen visit her website. To listen to Dr. Jen's podcast and thyroid story. To follow Dr Jen on IG @integrativedrmom Helpful YouTube videos

Blood Sugar Reboot

Welcome!

I wanted to go over some terms and definitions to make this journey very easy for you!

Glucose: A monosaccharide sugar, C6H12O6, occurring widely in most plant and animal tissue It is the principal circulating sugar in the blood and the major energy source of the body.

Insulin: A polypeptide hormone secreted by the islets of Langerhans and functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen, which lowers the blood glucose level

CGM: Continuous glucose monitor- a tool use to get a continuous reading of glucose in the subcutaneous tissue which correlates to blood levels

Blood glucose spike- a sudden rise in blood glucose which also leads to a large insulin spike

Diabetes: a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.

Hypoglycemia: abnormally low blood sugar usually resulting from excessive insulin or a poor diet (sometime this can happen after a blood sugar spike)

Hyperglycemia: also called raised blood glucose or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels.

Insulin Resistance: as an impaired biologic response to insulin stimulation of target tissues, primarily the liver, muscle, and adipose tissue. Progression of insulin resistance can lead to metabolic syndrome, nonalcoholic fatty liver disease (NAFLD), and type 2 diabetes mellitus.

Ref: WHO, Stat Pearls

What is the plan?

Learn how to keep a steady glucose level without spikes (think a nice flat country road vs a rollercoaster) through easy hacks that you can use everyday.

Tip and Tricks

1) Work on your four pillars of health.

2) Eat protein and fat with every meal.

3) Vegetables with fiber to start a meal.

4) Dance party, squats, or a walk after large meals.

5) Build muscle to increase insulin sensitivity.

6) Supplements to help blood sugar- ACV/Berberine.

7) Remember sugar is addictive- eat it responsibly.

“Let food be thy medicine, and let medicine be thy food” Hippocrates

1) WORK ON YOUR FOUR PILLARS OF HEALTH

Wearegoingtostartonthefourpillarsofhealth! Why?Becausemanythingsimpactbloodsugarnotjustthefoodyoueat (whilethatisaHUGEpartthatwewillbetalkingabout!)

Four Pillars of Health: Nutrition Sleep Movement Breath work

Weneedtomakesuretofocusonthefourpillarsof healtheveryday. Ifyouhaveaweekwhereonethingisoffor compromised-that'sok,gorightbacktoyourfour pillarsofhealththenextday.

Blood Sugar Reboot

Movement: Whatisthebestexerciseroutineforabloodsugar?

This is a spicy topic. Exercise is a stressor and will bump your blood sugar but it's in a good way and usually comes back down. However, we want to balance cortisol and don't want to do HIIT workouts everyday- keep it to once a week (or none at all if you have an autoimmune disorder you are tackling also!)

Dr. Jen recommends:

Weight lifting 3 times per week

Walking 3-4 times per week

Avoid HIIT work outs as these tend to spike cortisol which we don't want while in the healing phase.

Once you are in remission and thyroid is balanced- you may add in HIIT workouts once a week.

Why weights? Weight lifting is going to help balance blood sugar which will put less strain on the adrenals and thyroid. Why not swimming? You can mix in swimming; however, be sure to rinse off well! Chlorine can have negative effects on iodine levels.

Some favorite youtube account for routines.

Heather Robinson

Caroline Girvan HASfit

Breath Work and Meditation:

Research suggests that meditation can help reduce anxiety and increase positive mental effects. I enjoy to read scripture and meditate on those words.

Studies have also demonstrated that Mindfulness can help prevent reoccurring depression. One thing which can help remodel the brain is a gratitude journal. Write done 3 things every morning you are grateful for. Do this for 30 days.

4-7-8 Breath work

Box Breathing

4 -7- 8 Breath Relaxation Exercise

Beginner Tips:

Ideally, sit with your back straight.

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

Exhale through your mouth around your tongue; try pursing your lips slightly if this seems awkward

STEPS

A patient handout from Dr. Andrew Weil. This is a very simple and useful tool to achieve general relaxation and to manage stress. q q q q q

Anyone can do it...

Simple

uick No equipment needed Do it anywhere

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of 4.

Hold your breath for a count of 7.

Exhale completely through your mouth, making a whoosh sound to a count of 8.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Are the numbers important? How often?

The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Why should I do it?

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over

time, this exercise is subtle when you first try it but gains in power with repetition and practice. Use this new skill whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep.

Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice Later, if you wish, you can extend it to eight breaths If you feel a little lightheaded when you first breathe this way, do not be concerned - it will pass.

Sleep Tips! Blood

Bedroom- keep dark, comfortable temperature, use bed for sleeping and sex only

Loud noises or traffic- try a sleep machine

Weighted Blankets: Deep Touch Pressure (DTP)

DTP helps the brain to release serotonin, melatonin and dopamine.

Blue light blocking glasses- blue light suppresses melatonin

Limit EMFs: Electromagnetic fields: wifi, cellphones, electric blankets, electric clocks, power lines, etc.

Sleep Supplements!

• Melatonin: a hormone made in the pineal glan with antioxidant properties. Dosing: 30 minute before bed 1 mg – 10 mg

• L-theanine: an amino acid. can be found in gre tea. Non-sedating, promotes good quality slee

Dosing: 100 mg – 200 mg (max of 400 mg per d

• Valarian root:improvement in sleep. Takes a least two weeks for effect. Dosing: Tea (1 cup boiling water over 1 tsp dried root, steep 5-10 m

Tincture (1:5) 4- 6 ml, Dry Powdered Extract (25 600 mg) 1 -2 hours before bed.

• Magnesium: Maintains healthy levels of GABA, also helps with depression and anxiety. Dosing: 200 – 400 mg in the evening

• Tart Cherry Juice: Montmorency tart cherriesjuice contains an enzyme that inhibits tryptophan breakdown. Contains anti-inflammatory phytonutrients. Studies show increased sleep time

Dosing: A glass in the morning and glass in the evening.

• Chamomile Tea: Sedative effects may be due to the flavonoid apigenin which binds to benzodiazepine receptors in the brain. Dosing: Tea before bed. Caution if ragweed allergy or pregnant. Safe while breastfeeding.

Whyworryaboutguthealth?

Leaky gut

Damage to the integrity of the biofilm can result in alteration in intestinal permeability, now widely described as leaky gut. This can cause stress on the body. We are going to be cutting out gluten during the next 8 weeks and start healing the gut!

Causes of leaky gut: Antibiotics, stress, food allergies, toxins, alcohol, PPIs (types of antacid medication)

Symptoms of leaky gut: Autoimmune diseases, Allergies, IBS, Diarrhea, Constipation Mood disorders

Conditions that impair gut health:

Medications (NSAIDS, Chemotherapeutics)

PPIs and C.Difficile Infection- increased

Enterococcaceae and Streptococcaceae taxa

Antibiotics (especially in early childhood)

Diet (alcohol)

Stress and Exercise

Gastroenteritis

Want more details? Check out Gut Healthy protocols here.

Blood Sugar Reboot

FocusonsteadyBloodSugar

Don'tdrinkyourfruits-eatthem!

CASESTUDY:

A patient realized using their CGM that drinking a cup of orange juice will spike his blood sugar but eating the fruit will lead to a slower hill. This is because the fiber in the fruit slows down the absorption of the sugar, leading to less glucose rushing into the blood. Pop would give the same large spike!

If you are going to drink juice- drink green juicemake sure it doesn't have lots of apple or pear in it. Pop alternatives includes Olipop, sparking water and cold herbal tea.

2) EAT PROTEIN AND FAT WITH EVERY MEAL.

If you are sending a low glycemic load to your body, your blood sugar is going to stay more stable. One way to do this is to not eat a lot of high glycemic foods (fast carbs) with meals.

You want to make protein and fat a focus for each meal.

You will notice this is going to lead to slower rolling hills or keep your glucose level nice and flat. Steady. You will also notice you won't get the problems that come with those spikes, such as headaches, or moodiness, hunger 2-3 hours after eating for example.

Generally, you would want to try to eat 30 grams of protein with each meal.

It is well known in the literature that eating protein rich meals led to improved weight loss and satiety.

This also means you do not just want to eat a meal of carbs only! (And if you are having a carb heavy mealcheck out the next tip!)

Having a meal of just carbohydrates will lead to a higher glucose curve (and possibly a crash in some).

2) EAT PROTEIN AND FAT WITH EVERY MEAL.

AguidetoFATS: Whattoeatandwhattoavoid

Lard,tallow(from animals)

Howtoget

30Gof protein

40Gwheyprotein

250Gcottage cheese

5mediumeggs

150Gsalmon

150Gchicken breast

150GGroundBeef

310G.Greek yogurt

120Gofcheese

146Gshrimp

176Gcod

3) VEGETABLES WITH FIBER TO START A MEAL

A study in Diabetic Medicine, showed that eating vegetables before carbohydrates resulted in postprandial glucose levels. The study involved using a CGM. The study even concluded this would help in healthy patients to prevent cardiovascular disease. PMID: 23167256

What does this mean? Eat your veggies first! I am talking about non starch vegetables (not french fries!)

Start your meal out with a salad. Carrots, broccoli, coleslaw, kimchi, sauerkraut, brussel sprouts (you get the idea!)

This is going to be an easy way to flatten your glucose curve.

The order in which we eat our food does matter.

This also means- save dessert for last. If you really do want a cookie, don't eat it by itself at 3 pm, eat a salad, dinner and then the cookie. It's less of a shock to your body and your body's way of regulating blood sugar.

If you are going to eat carbs, eat them early in the day.

4) DANCE PARTY, SQUATS, OR A WALK AFTER LARGE MEALS

Move after your meal! Especially if it's a high carb meal! I am not talking about do your workout after a huge meal- I am talking about a walk, dancing for 2 songs or doing. 25 squats. The literature is clear that this is helpful for post prandial (post meal) glucose levels. How does it work?

Exercise increases glucose tolerance by facilitating muscle glucose uptake through a non-insulin-dependent mechanism (PMID: 27798656)

5) BUILD MUSCLE TO INCREASE INSULIN SENSITIVITY

Building muscle not only has a positive effects on metabolic rate but also if helpful in regards to blood sugar stabilization and preventing type 2 diabetes. Studies have shown that the more skeletal muscle mass, the better the glucose levels. What does this mean? Lift heavy things! Lift weight 3 times a week and gain muscle mass. You will already be eating protein which will help your gains!

6) SUPPLEMENTS TO HELP BLOOD SUGAR- ACV/BERBERINE.

Apple cider vinegar has been shown in studies to help decrease post prandial glucose levels when consumed before a meal

Dose- 1 tablespoon 20 minutes before eating (in water or use a gummy recipe)

Berberine is an herbal supplement that has been shown to be helpful with insulin resistance. Berberine has also been shown to maintain healthy blood glucose levels through activation of AMPK. AMPK coordinates both longterm and short-term metabolic changes, leading to an improvement in energy production and a reduction of energy storage. AMPK improves insulin sensitivity, and downregulates genes involved in fat storage while activating genes involved with burning fat.

7) REMEMBER SUGAR IS ADDICTIVE- EAT IT RESPONSIBLY.

"Sugar is noteworthy as a substance that releases opioids and dopamine and thus might be expected to have addictive potential." PMID: 17617461

It is thought because sugar activates the same reward center of the brain as cocaine, it makes it highly addictive. The problem is sugar is added into our food everywhere! The bad stuff! Pure, refined bleached sugar. Better sugar choices such as coconut sugar, honey and maple syrup are healthier but still might spike your blood sugar. You will need to check these with your CGM, Some sugar swaps can be allulose, stevia and monk fruit.

What to do if you have a sugar craving?

Try the 4-7- 8 breath Drink a glass of water or cup of organic herbal tea. Go for a walk outside.

THE ORDER OF A MEAL

Apply cider vinegar 1 tbsp

Vegetables

Protein and fat

Carbohydrates

Dessert (if needed)

Blood Sugar Reboot SWAPS

in smoothies

Aquicknoteaboutfasting: Listentoyourbody!

Fastingisamazingforguthealthandautophagy; However,insomepeopleitcanactuallyaddmorestress (cortisol!)Thiscancauseaspikeinboodglucose,whichyou don'twant!>FormywomenIwillhavethemfastintheir follicularphaseand3mealsadayforthelutealphase. Thebigthingtofocusonisatleasta12hourovernightfast.

Forexample:Ifyoulasteatat8pmthenightbefore,don't eatanythinguntil8amthenextmorning. Ifyoucanincorporateintermittentfasting,an18/8window wouldbereasonable.

Forexample:Youeatat10amandfinishdinnerat6pm. Youareshorteningyoureatingwindowandimprovinggut healthandautophagy.Thinkofautophagyasyourbody takingoutthetrash-thisisagoodthing!

FocusonsteadyBloodSugar-Fasting

CASESTUDY:

Ihadapatientthatwastryingintermittent fasting.

Shewasfastinguntillunch.Sheactuallyfeltgood doingthisbutshewasactuallygainingweight!

WedecidedtouseaCGMandshefoundshewas gettinghugeglucosespikesatbreakfasttime eventhoughshewasn'teating!

Wehadherstarteatingthreemealsadayandshe lost3dresssizesbykeepingherglucosespikes low.

Women-yourcycleandwhatitmeansforbloodglucose

Yes!Thisisimportant!Butfirstlet'sexplainthecycle. Thefirst14daysarethefollicularphase.Estrogenisgoingtobethe dominanthormone.

Thesecondhalfofthecycledays15-28istheLutealphase.Progesteroneis thedominanthormoneinthelutealphase.

Studies have shown that during the follicular phase there is a great insulin sensitivity, during mid-cycle there is no change while there is a decrease in insulin sensitivity in the luteal phase. This would be something to consider while wearing a CGM and while meal planning!

Follicular phase: best time to fast and eat low carbestrogen loves this!

Luteal phase: best time to add in complex carbs for your progesterone.

CGM: Continuous Glucose Monitor

What is it?

A compact medical system that continuously monitors your glucose levels in more or less real time (there’s normally a 5-minute interval between readings)

Where to get it?

A prescription, from nutrisense or veri

How to apply it?

Check our this video!

What to do when you get it?

Start tracking and journaling.

What to track?

Food, your mood, where are you in your cycle, exercise, alcohol, ect.

This is the plan that works really well for my patients:

First week- eat like you normally do! Let's see your baseline

Second week- Try to add more fats and proteins in Third and fourth week- Try the tips and tricks!

Fifth week on - Are you getting optimal? Have fun and test some favorite foods. Conquer the tips and tricks. You should have fun using them and watching them work with the CGM.

SUBSTITUTE LOW CARB VEGGIES. GET CREATIVE, EAT LEFTOVERS AND HAVE FUN!

B: KETO TOAST WITH ALMOND BUTTER

L: SALAD WITH SALMON

D: TACO NIGHT! GRAIN FREE CHIPS DAIRY FREE CHEESE

B: PROTEIN PANCAKE AND SAUSAGE

L: EGG SALAD

D: SALMON CAKES

B: HARD BOILED EGGS, BERRIES

L: SALMON AND ROASTED SWEET POTATOES

D: SPAGETTI SQUASH AND MEAT SAUCE

B: OATMEAL WITH NUT BUTTER

L: SALAD WITH SARDINES

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

B: SMOOTHIE BOWL

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

B: EGGS WITH VEGGIES

L: PEANUT BUTTER & EGG WHITE WRAP

D: CHICKEN AND STIRFRIED VEGETABLES

B: PROTEIN SHAKE

L: LEFT OVER STIRFRIED CHICKEN & VEGETABLES

D: "CHEESY CHICKEN" AND BROCCOLI

B: LOW CARB TOAST WITH ALMOND BUTTER

L: BUFFALO CHEESY CHICKEN

D: TACO NIGHT! GRAIN FREE CHIPS DAIRY FREE CHEESE

B: HARD BOILED EGGS, BERRIES

L: CHICKEN CURRY SALAD

D: CHICKEN CABOB WITH ONIONS/PEPPERS

B: BANANA ICE CREAM SMOOTH

L: TACO SALAD

D: GRILLED SALMON WITH ROASTED CARROTS

B: SMOOTHIE BOWL

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

B: OATMEAL WITH NUT BUTTER

L: SALAD WITH SALMON

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

B: DEVILED EGGS

L: STEAK WRAP WTH EGG WRAP AND VEGGIES

D: CHICKEN THIGHS AND ROASTED SWEET POTATO FRIES

B: PROTEIN PANCAKE AND SAUSAGE

L: EGG SALAD

D: SALMON CAKES AND BROCCOLI

B: BACON AND EGGS

L: SALMON CAKE SALAD WITH SPROUTS

D: CURRY CHICKEN WITH VEGGIES

B: SMOKED SALMON WITH KETO BREAD

L: CURRY CHICKEN ON CALI RICE

D: HAM AND GREEN BEANS

B: EGGS WITH LEFTOVER HAM

L: CHICKEN WITH STIR FRIED VEGETABLES

D: ROAST WITH VEGETABLES

B: HARD BOILED EGGS, BERRIES

L: KETO BREAD WITH NUT BUTTER

D: SPAGETTI SQUASH AND MEAT SAUCE

B: OATMEALN AND NUT BUTTER

L: CHICKEN CURRY SALAD

D: STEAK AND ROASTED CARROT FRIES

B: BANANA ICE CREAM SMOOTHIE

L: SPAGETTI SQUASH, GROUND MEAT, EVOO

D: EGG ROLL IN A BOWL

Meal Plan: 8 Week Blood Sugar Reboot

with Gut and Liver Restore Program

WEEK 1

QUICK START! GUT AND LIVER RESTORE PROGRAM (SEE NEXT PAGE)

QUICK START! GUT AND LIVER RESTORE PROGRAM

QUICK START! GUT AND LIVER RESTORE PROGRAM

L: SALMON AND ROASTED SWEET POTATOES

D: SPAGETTI SQUASH AND MEAT SAUCE

QUICK START! GUT AND LIVER RESTORE PROGRAM

L: SALAD WITH SARDINES

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

QUICK START! GUT AND LIVER RESTORE PROGRAM

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

WEEK 2 WEEK 3 WEEK 4

B: EGGS WITH VEGGIES

L: PEANUT BUTTER & EGG WHITE WRAP

D: CHICKEN AND STIRFRIED VEGETABLES

B: PROTEIN SHAKE

L: LEFT OVER STIRFRIED CHICKEN & VEGETABLES

D: "CHEESY CHICKEN" AND BROCCOLI

B: LOW CARB TOAST WITH ALMOND BUTTER

L: BUFFALO CHEESY CHICKEN

D: TACO NIGHT! GRAIN FREE CHIPS DAIRY FREE CHEESE

B: HARD BOILED EGGS, BERRIES

L: CHICKEN CURRY SALAD

D: CHICKEN CABOB WITH ONIONS/PEPPERS

B: BANANA ICE CREAM SMOOTH

L: TACO SALAD

D: GRILLED SALMON WITH ROASTED CARROTS

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

B: OATMEAL WITH NUT BUTTER

L: SALAD WITH SALMON

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

B: DEVILED EGGS

L: STEAK WRAP WTH EGG WRAP AND VEGGIES

D: CHICKEN THIGHS AND ROASTED SWEET POTATO FRIES

B: PROTEIN PANCAKE AND SAUSAGE

L: EGG SALAD

D: SALMON CAKES

B: BACON AND EGGS

L: SALMON CAKE SALAD WITH SPROUTS

D: CURRY CHICKEN WITH VEGGIES

B: SMOKED SALMON WITH LOW CARB BREAD

L: CHICKEN WITH STIR FRIED VEGETABLES

D: HAM AND GREEN BEANS

B: EGGS WITH LEFTOVER HAM

L: CHICKEN WITH STIR FRIED VEGETABLES

D: ROAST WITH VEGETABLES

B: HARD BOILED EGGS, BERRIES

L: SALMON AND ROASTED SWEET POTATOES

D: SPAGETTI SQUASH AND MEAT SAUCE

B: OATMEALN AND NUT BUTTER

L: CHICKEN CURRY SALAD

D: STEAK AND ROASTED CARROT FRIES

B: BANANA ICE CREAM SMOOTHIE

L: SPAGETTI SQUASH, GROUND MEAT, EVOO

D: EGG ROLL IN A BOWL

B: SMOOTHIE BOWL

Recipe Ideas: Blood Sugar Reboot

BREAKFAST:

EGGS

OMELET WITH VEGGIES (FROZEN SPINACH, ONIONS, OLIVES, ETC.)

GF OATMEAL WITH PEANUT BUTTER

SMOOTHIE- VEGAN PROTEIN, COCONUT/ALMOND

MILK, ADD IN CACAO NIBS, FROZEN CHERRIES, BANANAS, AVOCADO, HEMP HEARTS

BACON (NITRATE FREE)

SAUSAGE (NITRATE FREE)

LUNCH OR DINNER:

SALMON CAKES, BAKED OR GRILLED

GRASS FED BURGERS

GRASSFED HOTDOGS

CHICKEN- GRILLED, BAKED, SHREDDED IN THE CROCKPOT

SALAD

TACOS- CORN TORTILLA OR GRAIN FREE

HEALTHY MEATLOAF

SIDES:

BRUSSEL SPROUTS

GREEN BEANS

CARROTS- BAKED OR STEAMED

CAULIFLOWER RICE

BROCCOLI- ROASTED, RICE, STEAMED

PALMINI-WITH TOMATO SAUCE- ADD MEAT

SWEET POTATO

SNACKS:

(IF NEEDED, SNACKS ARE NOT IDEAL AS YOU ARE NOT GIVING YOUR DIGESTIVE TRACT TIME TO DIGEST, REST, AND RESET TRY TO DRINK WATER OR TEA FIRST IF YOU ARE STILL HUNGRY- GO FOR IT!)

NUTS

BEEF STICKS (GRASS-FED, NITRITE FREE)

VEGGIES (WITH GUACAMOLE OR HUMMUS)

SMOOTHIE

BERRIES

GOLDEN TEA (COCONUT MILK, TURMERIC, HONEY)

EPIC BARS

LARABARS

KID FRIENDLY MEAL IDEAS:

TACO NIGHT

POTATO BAR (SUBSTITUTE SWEET POTATO FOR YOURS)

HOMEMADE CHICKEN NUGGETS

PORK, SHREDDED, CHIPS FOR KIDS, SALAD FOR YOU!

SPAGHETTI AND MEATBALLS OR SAUCE (SPAGHETTI SQUASH OR PALMINI FOR YOU!)

Recipe Ideas: Blood Sugar Reboot

"Cheesy" Chicken

1 package organic chicken breast

1 can coconut cream (love Trader Joe's)

1/2 cup nutritional yeast

1 tsp Salt

Mix in crockpot.

Cook on high for 4-6 hours.

Shred chicken in pot or use a mixer .

Great as leftovers to top on salad.

Tips: When buying a nutrional yeast make sure it doesn't have added folic acid.

SariFoods is a good brand.

CHICKEN PAPRIKASH:

INGREDIENTS:

2 PDS ORGANIC CHICKEN

1 ONION

6 TBS BUTTER, GHEE OR COCONUT OIL

1 CARTON CHICKEN STOCK OR BONE BROTH

8 OX DAIRY FREE SOUR CREAM (OR COCONUT CREAM)

4 - 6 TBS PAPRIKA

DIRECTIONS:

CUT UP CHICKEN BREAST INTO BIT SIZE

PIECES- SET ASIDE

USE A OVEN SAFE PAN

PLACE 4 TSP BUTTER OR GHEE INTO PAN AND SAUTÉ ONIONS UNTIL SOFT.

ADD 2 TSP MORE OF BUTTER OF GHEE AND ADD CHICKEN. COOK ON BOTH SIDED UNTIL BROWN.

ADD CHICKEN STOCK, SOUR CREAM AND PAPRIKA. MIX WELL. COOK AT 350 FOR 45 MINUTES. SERVE WITH GLUTEN FREE PASTA!

EGG ROLL IN A BOWL

6-8 CUPS CABBAGE, SHREDDED

1/2 - 1 LB SAUSAGE

1 ONION DICED

1 CUP CARROT SHREDDED

OPTIONAL INGREDIENTS:

1/4 CUP SPROUTS

1/2 CUP PEAS

1 EGG SCRAMBLED

COOK SAUSAGE IN PAN, SET ASIDE.

COOK CABBAGE WITH COCONUT OIL

IN A LARGE PAN UNTIL SOFT. ADD IN THE REST OF THE INGREDIENTS.

TOP WITH COCONUT AMINOS OR GF SOY

Stuffed Peppers:

1 lb ground beef

1 1/2 cups frozen cauliflower rice

1/2 cup minced onion (dried or fresh)

Spices- 1/2 tsp salt, 1 tap garlic powder

4 bell peppers

Marinara Sauce

Mix all beef, rice, spices and onion in bowl.

Cut top off peppers, rinse out and stuff peppers with mixture. Cover with sauce. Cook in a glass pan for 45 minutes at 350 degrees.

ROASTED SWEET POTATO FRIES: CUT SWEET POTATO INTO THIN STRIPES. COAT WITH OLIVE OIL AND TOSS INTO A GLASS PAN.

ADD SALT OR SEASONING.

ROAST AT 325 DEGREES FOR 45 MINUTES, TOSSING OCCASIONALLY.

Gut and Liver Restore Program

The Gut and Liver Restore Program is a quick start to lower inflammation and heal the gut. The protocol is found here.

Congratulations for investing in your health. I know it's not easy but it's well worth it. I have been in your shoes! This is why I am so passionate about health! Through my experiences as a patient AND a physician, I have learned how to best help you!

I hope the next 8 weeks helps you get an amazing blood sugar reboot! You can join my Facebook community or find me on YouTube. Here's to Your Health!

-Dr. Jen

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot

Dr. Jen's graphs

BONUS! Blood Sugar Reboot References

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