Gareth Churchill – Healthy Foods Made Easy

4 Starchy Carbs to Avoid for Blood Sugar Balance

Gareth ChurchillUpdated on 28th December 202328th December 2023Leave a Comment2 min read

When managing diabetes or insulin resistance, cutting back on carbohydrates is a smart move. But while sweets and sugary treats seem like obvious culprits, there’s another category of carbs that can rapidly spike blood sugar – starchy carbs.

Found in many staple foods we consider healthy, these refined grains, cereals and starches digest quickly into glucose without any balancing fiber. Steer clear of these 4 blood sugar-boosting picks:

White Rice

A bowl of fluffy white rice may seem harmless, but those polished grains are pure carbohydrates. With the fiber-rich bran removed, white rice acts like sugar in the body, causing a rapid spike and crash.

Try cauliflower rice instead – simply pulse riced cauliflower florets in the food processor for a low carb, nutrient-dense substitute.

Instant Oatmeal Packets

While steel cut oats can be diabetes-friendly, the instant and flavored varieties are another story. Packed with added sugars and refined grains that digest too quickly, these morning go-tos will spike blood sugar fast.

Swap for plain rolled oats with berries and nuts added – the fiber will blunt glucose response and the fats help slow digestion.

Crackers & Pretzels

They seem like innocent snacks, but refined flour crackers and pretzels made from white flour break down into straight glucose. Plus, it’s easy to overdo portions with crunchy carbs.

Grab veggie slices and hummus instead – the protein and fiber prevent blood sugar spikes.

Potato Chips

It’s no wonder greasy potato chips lead to carb binges. Those thin slices are basically all starch, almost as dangerous as drinking liquid sugar for blood glucose control.

Baked veggie chips offer crunch without the carbs – try kale or beet versions sprinkled with just a little salt.

When it comes to keeping blood sugar stable, not all carbs are equal.

Be extra cautious with starchy refined grains that can send glucose soaring. And opt for healthier food swaps instead.

Blood sugar Diabetes

#1 Best Berry for Healthy Blood Sugar

Gareth ChurchillUpdated on 27th December 202327th December 2023Leave a Comment1 min read

This tiny purple berry can help you pee out high blood sugar.

It sounds weird.

But folks who’ve tried it no longer need Metformin or insulin…

Instead…

Their blood sugar is now stable – even if they eat “cheat” food like pasta, pizza, and pie.

Simply eat this berry and in less than 1-hour it will:

✅ Help you pee out sugar

✅ Restore healthy A1C levels

✅ And boost your energy

So if you’d like to FINALLY regain control over your blood sugar…

This “tiny purple berry” could be exactly what you’re looking for.

Blood sugar Supplements

4 Things to Check When Buying Berberine Supplements for Healthy Blood Sugar

Gareth ChurchillUpdated on 27th December 202327th December 2023Leave a Comment2 min read

With diabetes and prediabetes affecting over 100 million Americans, it’s no wonder so many of us are looking to berberine for natural blood sugar support.

Studies show this powerful plant extract can mimic the glucose-lowering effects of metformin. But not all berberine supplements are created equal.

Here are 4 key markers to check for when selecting a berberine supplement for healthy blood sugar support:

1. Look for Berberine HCl

Simply listing “berberine” on the label doesn’t cut it – the exact type matters!

Berberine hydrochloride (HCl) is the form used in nearly all of the promising medical studies showing benefits for diabetes, cholesterol and more. This is the gold standard extract to check for.

2. Check for a Daily Dose of 1500mg

Clinical trials demonstrating berberine’s effectiveness for blood sugar used a dosage of 1500mg daily. That’s the sweet spot you want from your capsules or tablets to achieve results.

Any less and you likely won’t be getting enough berberine to make much difference.

3. Make Sure It’s Free of Contaminants

With berberine sourced from plants, contamination is a real concern. Quality supplements will be tested for heavy metals, pesticides, mold and other toxins you don’t want regularly entering your body. So always check a supplement undergoes third party purity testing.

4. See If It Contains Blood Sugar Supporting Nutrients

Some berberine supplements add complementary ingredients shown to improve insulin sensitivity and glucose metabolism like chromium, cinnamon and alpha lipoic acid. This provides synergistic blood sugar benefits you won’t get from berberine alone.

While berberine offers real promise for balancing blood sugar, every product isn’t equal.

Scrutinize the labels and only purchase berberine meeting these 4 quality criteria.

You’ll notice the difference in your blood sugar balance, energy levels, waistline, and all round health.

Blood sugar Diabetes

Keeping the Sugar Monster at Bay – 5 Tips from a Recovering Addict

Gareth ChurchillUpdated on 27th December 202327th December 2023Leave a Comment2 min read

Sugar addiction can be a daily struggle.

That yearning for something sweet…it calls to us, never fully going away.

Whether it’s fresh chocolate chip cookies, a stack of buttery pancakes, or a sleeve of melt-in-your-mouth biscuits, sugar is the siren song we can’t resist.

But giving in to those cravings too often can spur obesity, diabetes, and other health woes.

So here are 5 tips for reining in the sugar addiction monster when it arrives:

1. Eat breakfast – Breakfast is prime time for sugar bombs in the form of cereal, pastries and fruit juice. Get ahead of cravings with protein like eggs, yogurt or nut butter on whole grain toast. Balancing carbs with protein and fat keeps me satisfied.

2. Have high protein snacks on hand – When a sugar craving strikes, having carrot sticks or an apple may not cut it. So keep bags of unsalted nuts, low-sugar protein bars, or plain Greek yogurt dip close to hand so you can calm your cravings without resorting to snacks rich in sugar and starchy carbs.

3. Read labels like an investigator – Sneaky sugar comes in many forms like corn syrup and cane juice. So check every label and avoid products with sugar in the first 3 ingredients. Also bein the guard for hidden sweeteners.

4. Mix up my rewards – We often use sweets as rewards, right? But rewarding yourself with a swim in the pool, a long bath, or catching up with a friend feels just as special. So try to remind yourself food shouldn’t be the only way to treat yourself.

5. Stick to food plans – Meal planning is essential! Having healthy ingredients and snacks ready to go means you don’t grab fast food in a moment of hunger. Keeping a food journal can also helps you stay mindful of every sugary bite.

The sugar struggle is real!

But with vigilance, patience and planning, you can keep addiction and cravings from controlling your life, by taking one sweet-free day at a time.

Gut health Weight loss

The Truth About Ozempic’s Side Effects for Weight Loss

Gareth ChurchillUpdated on 27th December 202327th December 2023Leave a Comment2 min read

If you’ve looked into weight loss medications lately, chances are you’ve heard about Ozempic.

This injectable drug has exploded in popularity thanks to its ability to lower blood sugar and also reduce appetite and food cravings.

But is it too good to be true?

Let’s peel back the curtain on Ozempic and its common side effects.

Originally FDA approved to control blood sugar in type 2 diabetics, Ozempic (also called semaglutide) works by mimicking a hormone called GLP-1. This slows digestion, curbs hunger signals in the brain, and regulates insulin production.

Now it’s being prescribed off-label for weight management, sometimes called “diabesity.”

The weight loss results can seem remarkable.

In clinical trials, people lost an average 15% of their body weight over 16 months. Some dropped 30 to 50 pounds or more!

But this potency comes at a price.

Up to 20% of people experience significant stomach issues from Ozempic. Think nausea, vomiting, diarrhea, constipation, abdominal pain and loss of appetite.

These gastric effects tend to be worst when first starting treatment. But for some unfortunate folks, they never fully subside over time.

Additional common side effects include headaches, fatigue, dizziness, gas, acid reflux, gallstones and even pancreatitis. Because it alters blood sugar, there’s also an increased risk of hypoglycemia (low blood sugar).

Many experts argue the benefits outweigh the risks given the obesity epidemic and related health issues like heart disease.

But others argue we just don’t have enough long term safety data yet, especially for non-diabetic patients taking Ozempic strictly for weight loss.

So should you try Ozempic?

Every body is different.

For some, the side effects fade after a few weeks and the weight loss results feel miraculous.

For others, the stomach issues make life utterly miserable.

It’s impossible to predict until you try it. So discuss honestly with your doctor about whether benefits could outweigh side effects for your unique situation.

If you do start Ozempic, give it at least 3 months if side effects are tolerable.

Stay hydrated, take anti-nausea meds as needed, and nibble frequent small meals.

Hopefully your body adjusts. But if side effects remain disruptive, consult your doctor about whether this medication is right for you long term.

Blood sugar Diabetes Dinner

Dining Out with Diabetes: 5 Starters to Avoid

Gareth ChurchillUpdated on 18th August 202427th December 2023Leave a Comment2 min read

Heading out to eat when you have diabetes or struggle to control blood sugar doesn’t have to be complicated.

With a few simple menu tweaks, you can still indulge in delicious dining experiences without spiking your glucose levels.

As you peruse the appetizers section at your favorite restaurant, be mindful of these 5 starters that can wreak havoc on health markers.

Bread Baskets – Just Say No

Warm, fluffy bread right out of the oven – what’s not to love? As tempting as it might be, go easy on the bread basket. Especially refined white varieties, as bread breaks down quickly into glucose and sends your blood sugar soaring.

Fried Foods – Skip the Fryer

Anything crispy and golden straight from a vat of oil does look awfully tasty. However, fried foods like mozzarella sticks, french fries and onion rings contain hidden health traps.

Frying adds a tremendous amount of calories and unhealthy fats while offering zero nutrition. Plus, fried fare can really do a number on healthy blood sugar regulation.

Sweetened Drinks – Just One Will Do

When scanning drink options, it’s easy to overlook how much sugar sweet teas, specialty lemonades, sodas and cocktails can contain. The sugar in these sweet sips can easily tally up to an entire meal’s worth!

If you must, have just one sweet drink then switch to water or unsweetened tea.

Cream-Based Soups – Proceed with Caution

What’s wrong with a little creamy soup to start? Rich broths like potato soup, chowders and bisques could contain hidden thickeners like flour or cornstarch. Pair that with dairy and you’ve got a starter that can play games with your blood sugar.

Ask about broth-based soup options for a safer bet.

Cheese Fondue – Share with Friends

There’s nothing cozier than dipping a crispy piece of bread into a pot of ooey-gooey cheese fondue. But all that cheese and bread together can do a number on blood sugar regulation. It is high in saturated fat, sodium, and calories, which can raise blood pressure, cholesterol, and blood sugar levels, as well as cause inflammation and insulin resistance.

As these five starters show, dining out with diabetes or high blood sugar concerns can be confusing and challenging.

But with a few simple food swaps for less carb heavy options, it’s easy to keep levels balanced and still indulge in delicious meals.

Blood sugar

Restoring Beta Cells Holds Key to Healthy Blood Sugar, Say Scientists

Gareth ChurchillUpdated on 4th October 20234th October 2023Leave a Comment2 min read

Blood sugar problems continue to blight the lives of millions of people across the world.

Which is why scientists across the globe are investing vast resources into addressing what they believe could help millions balance their blood sugar naturally: Restoring beta cells in the pancreas.

Beta cells live in your pancreas. Their main job is to make insulin, which then helps balance your blood sugar.

Think of insulin as like the key that unlocks cells and lets sugar in to be burned as energy.

And a key reason why many people don’t have enough insulin is because their beta cells have depleted and got burnt out.

Which is why scientists are trying to figure out how to fix or regenerate beta cells, so that the body can start producing insulin on its own again.

No more needles or medication would then be required to achieve a natural blood sugar balance.

Researchers are testing different ways to make this happen.

Some are looking at stem cells that could transform into new beta cells.

Others want to coax existing cells in the pancreas to change roles and start pumping out insulin.

There’s also gene therapy that could instruct cells to produce more beta cells.

It’s still early days, but scientists are hopeful that one day people’s bodies could start balancing blood sugar naturally like they’re supposed to.

Of course new treatments take time.

But just knowing researchers are on the case, trying to solve the beta cell problem, gives everyone at Erudite Lifestyle hope.

Blood sugar instability impacts so many lives.

Wouldn’t it be amazing if the body could fix itself?

Such a breakthrough could change everything!

Blood sugar

The Sneaky Sweet Truth: Hidden Sugar in Processed Foods

Gareth ChurchillUpdated on 6th May 20236th May 2023Leave a Comment3 min read

Did you know that there’s a secret ingredient hiding in some of your favorite snacks? It’s sugar! And not just any sugar, but the kind found in processed foods. Sometimes, it’s sneakier than a ninja! It turns out that sugar can be more addictive than cocaine. But why is sugar hiding in our food, and how can we find it?

Let’s imagine a detective story, where the villain is sugar, and we’re the heroes trying to catch it. But sugar is tricky; it doesn’t want to be found. The processed food industry helps it stay hidden by using many different names and forms. Can you believe there are over 50 names for sugar? That’s like having 50 disguises!

Some common sneaky sugar names are glucose, fructose, and sucrose. But it doesn’t stop there. Maltodextrin, dextrose, and even fruit juice concentrate can be code names for sugar. The industry loves to use these secret names so that we don’t know how much sugar we’re really eating.

One way the food industry hides sugar is by mixing it in with other ingredients. For example, ketchup is made from tomatoes, but many brands also contain a lot of sugar. Who would have thought that a sweet treat was hiding in our ketchup? But that’s not all; sugar can be found in salad dressings, pasta sauces, and even bread!

Another sneaky tactic is to make it seem like the sugar comes from a healthier source. Have you ever seen a food label that says “no added sugar” or “naturally sweetened”? Sometimes, these foods are still full of sugar, but they use other sources like honey or agave syrup instead. The truth is that sugar is still sugar, no matter where it comes from.

Now you might be wondering, “But why is sugar so bad?” Well, too much sugar can lead to problems like weight gain, tooth decay, and even heart disease. It can also make it hard to concentrate and leave you feeling tired. That’s why it’s essential to know where sugar is hiding, so we can make healthier choices.

So, how can we catch the sneaky sugar? First, we need to read food labels carefully. Look for words that sound like sugar, and remember the secret names we talked about earlier. Also, pay attention to the order of ingredients: if sugar appears near the top, that means there’s a lot of it in the product.

Another trick is to choose whole, unprocessed foods whenever possible. These foods, like fruits and vegetables, don’t have hidden sugar because they’re not made by the sneaky food industry. Plus, they’re packed with vitamins and minerals to help us stay healthy.

In the end, finding and avoiding hidden sugar is like playing a game of hide and seek. The more we learn about its devious ways, the better we can avoid it and make healthier choices. So, let’s put on our detective hats, and together, we can catch that sneaky sugar!

Blood sugar

New “Smart tattoos” May Replace Test Strips for Tracking Your Blood Sugar

Gareth ChurchillUpdated on 6th May 20236th May 2023Leave a Comment3 min read

Be honest. How often do you check your blood sugar? Several times a day? Every few days? Or never at all?

Well, no matter how quick and painless it can be, getting out the test strips is still too inconvenient for many diabetics to bother.

According to an American Diabetes Association survey, 1 in 5 type 1 diabetics NEVER check their glucose. While nearly half of type 2 disbetics never monitor theirs either.

Reasons not to check include the expense of test strips, too busy and for some people it’s too painful.

Well, soon all diabetics may be able to throw their test strips away for good thanks to a new blood sugar monitoring tattoo.

Biosensitive ink changes color with blood sugar

Harvard and MIT have developed smart tattoos that can eliminate all the hassle of blood test strips.

Two teams at Harvard Medical School and MIT’s Media Lab combined biosensitive inks with traditional tattoo artistry to create a new way of monitoring blood glucose. They’ve called it the “Demal Abyss”.

“We were thinking: New technologies, what is the next generation after wearables? And so we came up with the idea that we could incorporate biosensors in the skin.” – Ali Yetisen, Tosteson postdoctoral fellow at HMS and Massachusetts General Hospital.

The problem with current wearables monitoring devices for blood sugar is their short battery life and the need for wireless connectivity. However, there’s no ned for a battery or having to connect to your laptop to check the readings. All you do is check your tattoo’s colour.

How it works

The tattoo is made from a special ink that reacts to the chemicals in your interstituial fluid. If it goes green, you’re dehydrated. If it goes brown, your glucose is going up.

What’s more, just like type 2 diabetes, you dont have to live with the tattoo for the rest of your life. Scientits believe they can make the tattoo temporary, or even invisible unless shone under a light. They’ve also developed a smartphone app for analyzing the symbols to give you a health reading.

This all sounds very promising. Just imagine never having to bother with test strips again!

But it’s still a work in progress. They still need to find a way of stabilizing the inks so the designs dont fade or diffuse.

However, once perfected, it’s hoped that diabetics will be queueing to get stylish new tattoos so they can keep track of their blood sugar quickly, painlessly and conveniently.