Gut Health and Blood Sugar Balance.

There are levels to this!

Level 1: Whole Foods and Blood Sugar Balance (3 structured meals daily)

Goals

1.      Organization: Clean up pantry and de-clutter foods in the home and review shopping habits (see Reset Shopping List)

2.      Build a Framework and Structure: Get a meal planner notebook or use printable template pdfs to write out personalized meals from the shopping list on a weekly basis.  Structure and plans provide some freedom and flexibility.

3.      Implement: Aim for 3 structured meals following a low inflammation and low processed-food diet in order to reduce the blood-sugar rollercoaster (highs and lows) and start to balance gut health.

4.      Know your WHY: What is your WHY and motivation? *There needs to be a significant WHY because it does take some discipline and change.  There is also some detoxing and die-off that will happen which doesn’t always feel good.  This is normal as change and healing is happening.

Results

1.      Balanced blood sugar for better energy, hormone balance, and longevity

2.      Improved gut health for better immunity, energy, skin, hair, nails, and longevity

3.      Overall sustainable weight-balance + maintenance

Quick Start Tips

1.      The first step to balancing blood sugar is to aim for 3 meals/day with a 3-4hour window in between meals. Set the goal to maintain 3 structured meals with as much variety as tolerated while healing with adequate sources of whole-food fibre, fat, and protein to balance carbohydrates. Whole food fats, protein, and fibres provide the body with good blood sugar stabilization and keeps inflammation low.  Consequently, this tells your adrenals the environment is safe and makes it more likely you will be able to 1) regulate your period/cycle/hormones and 2) shed excess weight.  Healthy fats fuel healthy hormones and keep inflammation low, they are also required for optimal brain function.

*Start with familiar foods first and watch for bloating and any sensitivity for the first 30 days.  After 6-8 weeks, begin introducing new veggies and fruit.

2.      Eat breakfast within 1-1.5 hours of waking and avoid coffee (caffeine) and/or any moderate/intense workouts on an empty stomach.

3.      Sleep 7-9 hours (ideally asleep before 10:30pm) for melatonin to cortisol balance.  Set a sleep schedule and go to bed/wake within 30-minutes of the same time each day -7 days a week.  i.e.) If your wake time is 6:00am; waking can be as early as 5:30am but not later than 6:30am.  Suggested bed time in this context would be 9:30pm, with a window of 9-10pm.  Sleep scheduling overtime will give you more energy with 7-9 hours of consistent sleep.  Aim to give yourself at least 21 days initially to get into a sleep cycle. 1.      Excess blue/artificial light in the evenings contributes to insulin resistance and glucose levels.  Put phones and computers (screens) to bed at a set time.

4.      Avoid snacks in between meals and avoid eating after dinner. Aim to finish eating dinner by 5:30pm to 7:00pm (about 3-4 hours before sleeping). 

5.      Exercise (smart) with graduated resistance-training methods, avoiding long sedentary states, and HIIT/overtraining. Prioritize walking after meals 15-30 minutes, especially after dinner.

6.    Avoid fasting, going too long between meals especially if LDH is below 140 U/L. Intentional fasting can be supportive. For example, fasting overnight vs. during the day is more conducive to blood sugar balance, because this is when the body is naturally in the PNS (parasympathetic nervous system) state where healing, repair, digesting, detoxing, restoration, and homeostasis (balance) happen.  On the contrary, during the day, our cortisol and adrenaline levels are normally higher and ready to take on the world.  This is the SNS (sympathetic nervous system) state. Prolonged fasting during SNS states (whether intentional or unintentionally skipping meals), only contributes to more adrenaline stress further burdening adrenals, thyroid, reproductive, and women's health overall. 

7.      Track glucose with CGM for 10, 14, or 28 days to unveil personal patterns and insights. 

Blood Sugar Balance Background

The Why

The Parasympathetic Nervous System (PNS) state of the nervous system is responsible for relaxing, digesting, physical restoration and healing which happens in the deep state of sleep, as well as, emotional processing and cognitive development, which happens in the REM, state of sleep. 

Regulating insulin and achieving blood sugar balance is also a process.

The Blood Sugar Roller Coaster

With too much carbohydrate intake, including clean “gluten-free/dairy-free GFDF” or “healthy” cereals, breads, rice, grains, crackers, chips, noodles, bars, condiments, high glycemic fruit and vegetables without adequate protein and fat, blood sugar will spike really high and fast.  Then, blood sugar will drop causing a state of low blood sugar.

In addition, these spikes and crashes cause adrenaline and cortisol imbalances, which create an overall stress response that further promotes and perpetuates various illnesses. 

The bulk of processed/packaged foods are carbohydrates and added sugars, such as: breakfast cereals, crackers, cookies, breads, pastries, pastas, chocolate, sweets, jams, condiments, sauces, sugar, preserved fruit, frozen pre-cooked meals, batter etc. 

There are also a lot of added hidden sugars in these items.

The blood sugar roller coaster is even worse if you start your first meal of the day with high carb and high sugar foods, for example, with breakfast cereal, muffins, pastry, pancakes, toast and jam etc. in the morning which also often leads to a cycle of other quick grab convenience foods, caffeine, or long stretches of fasting throughout the day.  

The Spike followed by The Crash (Blood Sugar Roller Coaster) is very harmful for both adults and children. With the nature of children’s food and habits, most likely, a larger part of their behaviour and silent health issues is the direct result of unstable blood glucose.

Finally, an overlooked important point about processed carbohydrates is their detrimental effect on the gut flora.  Processed carbohydrates feed the opportunistic "bad" pathogenic bacteria and fungi in the gut promoting their growth and proliferation, and in addition make a wonderful glue like environment in the gut for various worms and parasites to take hold and develop. 

Gut health is all about promoting and keeping the good bacteria alive so that the opportunists can't thrive and take over.

Level 1 starts with an approach to daily blood sugar balance, which in turn helps you set up for level 2 which is balancing gut health.

“All these micro creatures produce toxic substances that pass into the bloodstream and literally poison the person.  The more processed carbohydrates with or without gluten, the more toxic he, or she will become presenting autoimmune, autistic, schizophrenic, hyperactive, or other symptoms you will see”. -Gut and Psychology Syndrome, Dr. Natasha Campbell-McBride MD

Blood Sugar Balance Top 10 Tips:

As you can see from the list above, its not always WHAT you're eating, but when and how.  There's a lot of factors that go into blood sugar balance.

If you’ve implemented some of these principles and or need a little bit more prioritized and personal guidance on how best to get started with blood sugar and metabolism balance, please schedule a complimentary discovery call to discuss some options. 

If you have some recent (within the last six months) blood work completed, please also forward these results to stephanie@thefreedomtolive.ca with a brief outline of your top health concerns. 

Next Levels….

Level 2 Gut Healing Reset; Beneficial Bacteria balance is the cornerstone to healing the gut long-term and sustainably.

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The Freedom 5 Newsletter Content Archive

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Learn How to make Homemade Apple Vinegar

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Learn how to make apple or pear vinegar.

Vinegar is a versatile home staple that can be used in cooking, medicinals, and cleaning.  Also, when you shop in season or grow your own apples, you can really make your grocery spending go a long way. 

Apple cider vinegar, apple vinegar, pear vinegar, or also sometimes called, apple scrap vinegar which uses up any leftover and unusable peels and cores, are all different but similar methods to making vinegar.

It is really important to distinguish the difference between the types of vinegars:

  1. Whole Apple Vinegar

  2. Scrap Apple Vinegar; and

  3. Apple Cider Vinegar.

While the first and second are similar, the difference really is that the first one is made with the whole fruit, and scrap vinegar is made with just the leftover unused peels and cores.Apple cider vinegar is made from the juice of the whole apple.  

Whole apple or apple scrap vinegar tends to have a milder and less acidic taste, which can be more appealing when used in recipes. However, due to its lower acid level, whole apple and apple scrap vinegar is not suitable for canning.  Since you can’t properly test the acidity level of homemade vinegars, this is the reason why it’s not generally recommended for caning recipes.  

Supplies needed

  • 1⁄2 gallon (2 litre) jars.

  • Cloth

  • Rubber bands or string

Ingredients needed to make Apple Vinegar

  • 1 Pound (0.5 kg) cut whole apple, or apple scraps, cores, and peels.  You can use any variety of apples for this recipe, as well as, substitute apples for pears or even a combination of the two.

  • 1/3 Cup (67 g) Sugar. Opt for organic cane, brown, or white sugar.  You can’t use alternative sweetness such as stevia, erythritol, xylitol, monk fruit, etc.

  • ½ Cup (120 ml) Raw Unfiltered Cider Vinegar. Unpasteurized or ACV that has a vinegar mother is necessary because this acts as the “starter liquid” to inoculate your apple scrap vinegar.  Once you have established home-made vinegar, you can use your own for the “starter liquid”.

  • 2 Quarts (2 litres) Filtered Water.  Do not use unfiltered chlorinated tap water. 

How to Make Apple Vinegar

  1. Warm up 1 quart (1litre) of  water, not boiling.   Add to the 1/2 gallon (2litre) jar.

  2. Dissolve 1/3 cup sugar in the warm water.  Stir until dissolved.

  3. Put the fruit into the 1⁄2 gallon (2 liter) jar. 

  4. Add 1/2 cup of the raw vinegar. 

  5. Fill up the rest of the jar with room temperature unfiltered water (about  1 quart/1 litre) covering the fruit up to the neck of the jar.

  6. Stir the sugar, water, and fruit with a wooden spoon at lest once a day for the first 7 days.

  7. Cover with a cloth and secure with a rubber band or string.  You will want some oxygen and air flow to to reach the mixture.

  8. Place on the counter or another spot ideally around 70°F to 80°F (21-26°C).

  9. The ferment will begin to slow down in about two weeks (less bubbles). Now it is time to remove the apples and fruit scraps. You may see a film developing on top when you remove the cover. If so, work carefully to keep it because this film is the beginning of the vinegar mother. You can set the film aside while straining out the fruit solids, then add it back into the vinegar.

  10. Cover it again and let it continue to sit on the shelf.

  11. Check the vinegar in another 2-4 weeks, and you should have nice acidity; however, it may take another month or two to develop fully.

  12. Bottle the vinegar, save the mother for another batch or share with a friend.

  13. You can use the vinegar immediately, or you can age the vinegar to mellow the flavour. 

  14. Apple scrap vinegar will last indefinitely at room temperature.

See my IG Video: Apple Vinegar in the making here!

Did you make this recipe? If so, please leave a comment below and snap a photo tagging us on social media @healthytradititonshomestead and @thefreedomtolive.ca so we can see!

Also see:

Fermenting Foods 101

Scroll to the bottom of this post on a natural approach to cold and flu season for a simple easy Fire Water Recipe using homemade apple vinegar!

4. Remove Toxins (Lifestyle) Beginner to Advanced Coffee Enemas for Liver and Detoxification Support

Coffee enemas help open the liver bile ducts, drain toxins, reduce pain and brain fog, and enhance energy. 

Enemas are extremely beneficial for opening drainage pathways so you can more easily detox and are an essential modality for anyone overcoming chronic illness, mold, lyme, hashimotos, autoimmune etc. 

Products Needed: 

  • Enema Bucket and Accessories

    • Pure Life Enema is the best resource to get enema supplies.  I do not recommend Amazon for any medical-grade equipment and supplies.  

  • Coffee

  • Organic Blackstrap Molasses

  • Products from Cellcore - registration code is FVvz9fYE to obtain supplements that enhance enema +  cleanup

    • Hydroxygen

    • CT minerals

    • Biotoxin Binder; ViRadChem, optional other binders as well 

    • TUDCA

*Note: you can use a french press to save time. Boiling on stove top also works, but it takes longer, and you have to strain it. OR add 2-3 packets of king coffee to 20 oz warm fluid to use for the enema. Many love the ease of using king and appreciate that it is organic and contains reishi spores that are anti parasitic and anti Candida. 

Advanced Coffee Enema

Coffee enemas are a tool for liver detoxification. This includes opening the colon pathway that has to be moving in order for the bile from the liver to be dumped and carried out of the body. The liquid is absorbed via veins in your rectum and travels to your liver.  In your liver, the coffee enema solution could trigger your bile ducts to dilate or widen. This encourages the release of bile from your gallbladder. That’s important for reducing your risk of gallstones.

Keep in mind, bile helps carry toxins out via your stools. But most bile is reabsorbed in your gut and carried back to your liver to be recycled. You don’t want to keep recirculating toxin-laden bile (mold toxins and other serious health issues causing toxins).

SUPER COFFEE ENEMA RECIPE

  1. Add 1-3 teaspoons of Blackstrap Molasses to the warm coffee and stir it in. This helps retention and adds minerals. It will not feed candida due to oxygen you are adding.

  2. 2-6 caps of TUDCA+ orally 30-40 minutes prior to a coffee enema. This supports the opening of the liver-bile duct. Be sure you’ve worked up to higher doses of TUDCA Plus prior to taking a larger dose. TUDCA seems to work best with fats, so it can be helpful to eat 1-2 avocados with the TUDCA. 

  3. Take 2 capsules of biotoxin binder (works on candida, mold, and biotoxins) orally while the coffee is boiling on the stove, 20 minutes before the enema. You can also take viradchem binder before (works on virus, radiation, chemicals).

  4. Add CT Minerals and Biomolecular Oxygen to the strained coffee to create a super enema solution. (Dr. Todd and Jay have used this to get a 95% increase in phase 1,2,3 of detoxification of the liver). A basic coffee enema yields 23% detox rate. These are both very high energy molecules, they can break up biofilms AND repair tissue

    • BioMolecular Oxygen: 2-10 drops* per 4 cup coffee solution (extreme 30 drops)

    • CT Minerals: 2-10 drops* per 4 cup coffee solution (extreme 30 drops)

  5. Take 1-2 more capsules of your binder orally 20 minutes after the enema to absorb toxins.

  6. If you suspect parasites, take para 3 20 minutes after the enema to help kill and pass liver flukes.

FAQ: 

  1. What if I'm sensitive to caffeine? Some people that don't tolerate caffeine can do a coffee enema. Start with less coffee to water ratio, and aim for earlier in the day. The coffee is never digested, so won’t have the same effect on the body. Always consult with a physician if you are concerned, or have extreme heart conditions. This personally helped my mild heart palpitations that were caused by toxicity or reactions to cleansing. 

  1. What if I can’t hold it in? Try an enema after a bowel movement. Some people need an enema to start a bowel movement. You should be going regularly 1-2x daily. This is so important when regaining health. The toxins need a way OUT!

  1. What is the optimal time? 15 min holding time, if you can’t get up to that point, do a water enema beforehand.

  1. Why coffee? During a coffee enema, two palmitic acids in coffee — kahweol and cafestol palmitate — are absorbed into the portal vein system. This leads directly to your liver where the palmitic acids boost production of glutathione s-transferase (GST) enzyme by up to 700 percent.

What if you feel worse after a Coffee Enema? What we have found is that if you have a massive parasite infection in that Bile duct or Liver, it can stir things up and create more symptoms. If this happens, then we can add in parasite killers  WITH the BioActive Carbon Binders  before & after the enema, taken orally. Everybody is different ,but we like to add these in for tips. (Parasites can start being addressed once your foundations and drainage are covered. ) 

*****If you are facing serious health issues, always consult a physician. This is not medical advice, Always work with a provider. 

3. Remove Toxins (Lifestyle) Liver and Inflammation Support with Castor Oil Packs

Step 4: Castor Oil Packs

Castor Oil Packs have been used for centuries to stimulate bowels and increase circulation, especially the Lymphatic System.  

Topically, castor oil packs can be placed over the liver, abdomen, or site of inflammation to enhance overall healing.  It helps liver function, stimulate lymph fluid, decrease inflammation, and can relieve chronic constipation. 

Castor oil packs are commonly used as a holistic modality for a number of conditions, such as:

  • Endometriosis

  • PCOS

  • Fibroids

  • Scar tissue

  • Period cramps

  • Constipation

  • IBS

  • Arthritis

**Alternatively, you may rub a small amount of castor oil directly over your abdomen in a clockwise direction and wear a white shirt to bed. Make sure it's a shirt you don't mind staining – castor oil will darken fabric over time.

***Castor oil side effects are possible so speak with your doctor before consuming internally.

Store the flannel by folding it into a designated towel in a location that will make it easy to use.  The pack is reusable.

For more information on castor oil:

The Oil That Heals by William A. McGarey, M.D., (Virginia Beach, VA: A.R.E. Press, 1993) http://members.tripod.com/~arescott/bookOTH.html

This book is the only one in print on the uses of this amazing oil. Known to conventional medicine only as a strong laxative, this extract of the castor bean is a safe, gentle, easy to use remedy for virtually any illness - when it is used externally.                        

The Edgar Cayce Handbook for Health Through Drugless Therapy by Harold Reilly and Ruth Hagy Brod, (Virginia Beach, VA: A.R.E. Press, 1975)                        

The Circulating File on Castor Oil.

“Castor Oil Packs: Scientific Tests Verify Therapeutic Value,” Venture Inward, July/August 1988, pp.12-15 by Harvey Grady

2. Remove Toxins (Lifestyle) Lymph Support

Health conditions do not just appear one day out of the blue and It's not that we are becoming more sensitive, allergic, weaker, or more immune compromised.

💥It's that our surroundings: food, air, water, and technology as a whole are becoming more and more toxic each day weakening our health resiliency threshold; i.e. filling up our toxic bucket.


Support Lymph Drainage

Do you have enlarged tonsils, or notice any other swelling within the lymph areas (armpits, breasts, groin)? 

Did the Doctor ever look in your mouth and say: "wow! you have big tonsils! You'll have to get those removed some day if they keep giving you trouble." 

Why we need to love our Lymph?

The lymphatic system plays an instrumental part in immunity by pumping out white blood cells to fix problems and is also an innate central detox system.  The  tonsils, adenoids, spleen and thymus are all part of the lymphatic system connected to an entire network of lymphatic vessels that sit along side our blood vessels acting like our body’s garbage disposal.  Whatever doesn’t belong in the body, it reroutes it to the organ that can best evacuate the toxins.  

Thy lymphatic system also transports vital immune cells and is integral to the immune system by producing white blood cells, lymphocytes, which then produce antibodies to help attack invaders.

Unlike the cardiovascular system, the lymph doesn’t have a pump, so it relies on the movement of muscles to flow. It is very easy for the lymph to get stagnated after a nights sleep or a sedentary lifestyle.  Consequently, there is more risk for toxins to get blocked up, backed up, and built up in the body.

The tonsils are the most outward sign of lymphatic stagnation besides skin issues: acne, eczema, and skin rashes.  When the lymph can’t properly drain and clear toxins, the waste shows up on the skin as skin issues or can go systemic impacting our organs and glands, as well as, our brains showing up as brain fog, fuzzy thinking, or fatigue.

One of the easiest ways to get loving the lymph and supporting this natural built in detox system we all have is with a morning dry brush practice.  See the pdf. handout below for instructions.

Other things such as skin rolling, foam rolling, a clean low inflammatory diet, helpful herbs (burdock root, echinacea, goldenseal, sarsaparilla, barberry, red clover), and enjoying some of your favourite exercise also support lymph.

Let's love on our lymph!

1. Remove Toxins (Lifestyle) Environment, Hygiene, and Cleaning Products

Chemicals to Avoid in hygiene and cosmetics + Environmental Toxins

Check out the EWG Environmental Working Group most up-to-date and latest guides.

  • Skin Deep (Cosmetic database)

  • Cleaners (Healthy cleaning)

  • EWG Verified Products

  • Consumer Guides

  • EWG's guide to Sunscreens

  • EWG's Tap Water Database

5. Foundations: (Food) Seed Cycling for Hormone and Cycle Balance

The HOWs and WHYs of Seed Cycling to balance hormones, acne, and irregular menstruation

Aim to consume 1 tablespoon of ground flaxseed + 1 tablespoon of ground pumpkin seed in the first 7-14 days of your cycle depending on length; or follow the moon cycle if it is really irregular or in the absence of a cycle.

For the second half, consume 1 tablespoon of ground sesame seed + 1 tablespoon of ground sunflower seed.

Seeds can be added to smoothies, salads, or within baking.

Read the full article for the HOWs and WHYs  here:

https://fullscript.com/blog/seed-cycling

4. Foundations: (Food) Quarterly Seasonal 15-Day Integrative Detox

To Support Liver/Gallbladder health, from mild, severe, to maintaining digestive, immune, and liver health consider the 15-day integrative detox and/or the Andreas Moritz Liver and Gallbladder Miracle Cleanse for high cholesterol, inflammation, cardiovascular issues, constipation, headaches, circulation issues, water retention.

Download the Detox! click the image above.

3. Foundations: (Food) Rebalance Moderate to Severe digestive issues and mystery food sensitivities

Eliminating Histamines can help reduce symptoms (bloat, respiratory issues, sinus congestion, allergies, excess phlegm etc.)   

Sometimes even lemon water!!! ( citrus fruits are not themselves considered high in histamine, but can trigger your body to release stored histamine ). Observe if oranges, grapefruit, or any other citrus cause problems.   

Left-overs are another often missed histamine trigger.   Think about any foods that are aged (spices, cheeses, ferments etc.)

Also, many ingredients in processed foods: desserts, conventional baking, preservatives, and additives often trigger histamine reactions.

Gut imbalances, stomach, and digestive issues highly correlate to those who have histamine sensitivities/intolerances.  

Check out these resources by clicking the images in this post.

Download the 30- day Sensitive Gut Guide by clicking this image above.

2. Foundations: (Food) Reset, Get on Track, Balance Blood-Sugar and Weight.

To reset and get back on track with nutrition and weight balance/blood-sugar control, consider the 3-Day reset or the 30-Day clean eating challenge

Click the image to get your copy of the 3-day reset.

30 Days of Clean Eating for the whole family! Click the image below to get the guide.

1. Foundations: (Food) Nutrient-dense hydrating foods over plain water.

Focus on nutrient-dense hydrating foods over plain water (smoothies, soups, juicing) whole foods lifestyle (3 structured meals for weight maintenance).

Swap the SAD breakfast for a smoothie and lunch sandwich for a soup!

This can be an opportunity to add anti-parasitic foods (pumpkin seeds, clove, oregano, cucumber seed) and foods that cleanse the liver (beets, artichoke, dandelion greens).

Herbal tea infusions can also be a medicinal and hydrating choice. (let it steep 15 minutes)


Why Smoothie?

Smoothies provide a very nutrient-dense, hydrating, and easy to digest breakfast.                                                                  

  • 1-2 cup of berries (frozen)

  • 1+ cup of greens (spinach, kale, romaine, arugula, parsley, coriander, collard greens etc.)

  • 10-20g of protein (hemp hearts, hemp protein)

  • 1 TBSP of healthy fat (coconut cream, chia seeds, flax, etc.)

  • 16-20oz of spring water (May use 6 oz unsweetened nut milk (carrageenan, xanthan gum free)

  • Adaptogens and Immune modulators (ashwagandha, reishi, moringa, maca, etc.)

  • Open up vitamin capsules and add in (capsules can be hard on the digestive system and cause build up)

Blend and drink over 60- minutes (can wait to drink until warm if needed for digestion)
 
                

Super Smoothie Recipe Guide & Cold-Pressed Green Juice Recipe Guides.

Weight-Balance Plan (3 Macro structured Meals): Breakfast Smoothie; Plant-based/Palio Lunch & Dinner.

Why Soup?

Similar to smoothies, soups provide a nutrient dense, soothing, and an easy-to-digest, yet warming form of nutrition.  Raw foods require a great deal of energy for the body to digest as well as adequate levels of both mechanical and chemical processes.

If the digestive system is not equipped to break down certain foods, even healthy options, like raw salads and uncooked vegetables, these foods can actually become a source of toxicity since they can't be properly broken down.

Get inspired with these 15 healthy soup ideas.

Mix and Match.

Get Creative.

Inspire others with some of your soups that you make and tag us on Instagram @thefreedomtolive.ca

Click this image to download 10 great tasting green juice recipes!

Click the image to download a copy of Super Smoothies! A smoothie a day keeps the doctor away!

Click the Image to get a copy of these amazing soup recipes!

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