We are thankful for you our subscribers and followers who stop in to read what we have going on here at Project FRESH. Here’s to a welcome back after the Thanksgiving holiday!
After all the food, travel and extended rest, you might be feeling a bit sluggish getting back to the routine schedule of work, kids and the typical busy schedule you maintain (anyone not feeling the Thanksgiving feating today?). Today, we’re covering how we can address and reduce the inflammatory responses that often accompany heavy eating seasons like Thanksgiving, where sugar and starch take center stage.
Insulin Sensitivity Demystified:
Let’s break down a complex topic into simple terms. First of all, what is insulin?
Insulin (/ˈɪn.sjʊ.lɪn/,[5][6] from Latin insula, ‘island’) is a peptide hormone produced by beta cells of the pancreatic islets encoded in humans by the insulin (INS) gene. It is considered to be the main anabolic hormone of the body.[7] It regulates the metabolism of carbohydrates, fats and protein by promoting the absorption of glucose from the blood into liver, fat and skeletal muscle cells.
Above as well as more related to Insulin from this Wikipedia article here.
Ok, now imagine insulin as a key that unlocks the doors of our body cells, allowing sugar (glucose) to enter and provide energy. Insulin sensitivity is like the efficiency of this key—it determines how well it works. When we eat, especially foods high in sugar and starch, our insulin spikes to manage the increased sugar in our blood.
The Thanksgiving Calorie Surge:
Did you know that the average American consumes a staggering amount of calories above their normal intake during the Thanksgiving holiday? Reports suggest it can be upwards of 3,000 to 4,500 extra calories! This surplus can contribute to insulin spikes and the subsequent inflammatory response. Thank goodness we don’t eat like this regularly… yet it’s important to keep in mind any amount of surplus calories above what our body needs can results in fat mass gain to the body.
How to Combat Inflammation in 3 Simple Ways:
- Protein Power: Including more protein in your meals helps you feel full faster, reducing the desire to overindulge in sugary and starchy foods. Protein also supports muscle repair and overall well-being. This has be a double value add for our clients as it helps them understand that they benefit from quicker muscle repair (and less sluggishness – aka a holiday hangover) when they add a few more pieces of protein to their dish prior to overloading on the potatoes and stuffing.
- Move That Body: Maintain an active lifestyle during the holiday season. Exercise helps regulate blood sugar levels and prevents the sluggishness that often accompanies prolonged periods of inactivity. A study back in 2020 found that increased gain in body mass wasn’t from reduced activities but increase in caloric intake during the holiday season (mid-November to early January). So, if that is the case on the average, how much more is it important to move your body during this season of excess calories? We’ll let you decide!
- Intentional Food Choices: Consider incorporating specific foods that counteract insulin spikes. Berries, for example, are rich in antioxidants that help combat oxidative stress. Overall: fish, lean meat, fruits, soybeans, cruciferous vegetables and nuts can reduce plasma inflammatory factors or oxidative stress marker levels as found by Zhi and associates in a review of 49 different articles review this particular area of eating. I hadn’t mentioned oxidative stress up until this point, so here is more related to oxidative stress from a peer reviewed study on the Harms and Benefits for Human Health.
Thanksgiving 2023 Experience
Speaking from personal experience, my wife and I noticed significantly less digestive discomfort this holiday season compared to last year. When we stopped to think about the difference from this year compared to last year, the constants were continued exercise through the holiday, a emphasis on protein and the same dishes (sweet potato casserole which has whole milk in it, pumpkin pie, stuffing, large cuts of steak and a meal or two out). One item was different for us though and we believe the factor change for less digestive discomfort.
We believe thanks needs to be given to incorporating Vivix into our routine. We’ve come to find first hand over this holiday season that this supplement from our Lifestyle Line by Shaklee has been a game-changer for addressing oxidative stress, i.e. the digestive discomfort from years past. We will be looking at this further to see if this stays consistent throughout the rest of the holiday season.
Quick Aside: Vivix & Our Exploration on Blunting Oxidative Stress
A quick aside for this particular topic – oxidative stress – here’s some shed light on the remarkable journey of this product I mentioned before, called Vivix. Time willing, I invite you to watch a video featuring Mr. Roger Barnett, the CEO of Shaklee, detail the research, efficacy, and evolution of this product over almost two decades:
Holidays Are Just Getting Started!
Navigating the aftermath of holiday indulgences doesn’t have to be a daunting task. By understanding insulin sensitivity, being mindful of holiday calorie surges, and implementing simple strategies like protein-packed meals, regular exercise, and smart food choices, you can enjoy the festivities without compromising your wellness and overall lifestyle experience.
Please remember to leave a comment with any questions or thoughts you have on today’s subject. Wishing you a happy and healthy holiday season!