The Fun Part: Blood Sugar Balance in Action

Hi Growing Friend,

I hope you've been having a great October!

Last time we dove deep into the why behind blood sugar balance. Today, we're getting into the fun part—practical tips, recipes, and how to enjoy holiday treats without the crash!

This newsletter is a little different from our usual format. We're jumping straight into actionable advice, then wrapping up with this month's challenge. Let's go!

Quick Wins: Building Balanced Meals

Remember, every meal needs these four components:

• Protein (beef, chicken, fish, eggs,etc)

• Healthy fats (olive oil, avocados, grass-fed butter, nut butters, etc)

• Fiber (fruits, vegetables, beans, lentils, etc)

• Complex carbs (whole wheat, potatoes, brown rice, oats, etc)

Here's what that looks like in real life:

Breakfast upgrade:

• ❌ Before: Eggs and white toast

• ✅ Now: Eggs with chicken breakfast sausage (I love Amylu brand), buttered sourdough toast, microgreens, and a drizzle of olive oil

SO much more filling and balancing!

Lunch makeover:

• ❌ Before: Plain turkey sandwich on white bread

• ✅ Now: Freshly sliced turkey (no nitrates), sourdough bread, cheese, lettuce, tomato, avocado, with a side of cottage cheese and fruit

Snack swap:

• ❌ Before: Chocolate bar or prepackaged snack

• ✅ Now: These protein muffins

These muffins are DELICIOUS and don't have that weird protein powder flavor. They're perfectly balanced with complex carbs, protein, healthy fats, and fiber—exactly what you need to prevent a sugar crash later in the day.

Dinner made easy: For more dinner ideas, I share our favorite recipes on Instagram @ericashealthyliving

My go-to quick meal: One-pan baked sweet potatoes and peppers with grilled chicken and avocado. Season with salt, garlic pepper, and paprika. Minimal prep, maximum flavor!

Planning Tip

Set your weekly "menu" by looking at your calendar first. See how much time you have each evening to cook, then buy groceries accordingly. I do pickup orders on Mondays to save time—it's a game changer!

The Holiday Treat Hack

Here's how to enjoy sweets WITHOUT the blood sugar spike:

Eat treats WITH your meals or directly after—not as standalone snacks.

Don't grab a Reese's, cookie, or slice of pumpkin pie on its own. Have it with or right after your balanced meal. This keeps your blood sugar stable and prevents those crashes.

After Halloween, it's so tempting to grab candy as you pass the bowl. Resist! Keep it put away and save it for meal times.

The Supplement People Are Talking About

When we balance blood sugar, weight loss often follows naturally. There's a supplement helping people do exactly that: Berberine.

Important note: This is NOT a weight loss pill. It helps balance blood sugar, which can support weight loss as a side effect.

How Berberine works:

Improves insulin sensitivity – Helps your cells respond better to insulin so glucose can enter cells instead of staying in your bloodstream

Activates AMPK – This "metabolic master switch" enzyme regulates how your body uses and stores energy

Slows carbohydrate breakdown – Creates a gradual blood sugar rise after meals instead of sharp spikes

Reduces glucose production – Decreases the liver's glucose production (which is often overactive with insulin resistance)

Supports gut health – Positively influences gut bacteria, which indirectly affects blood sugar and metabolic health

The research: Studies show berberine can effectively lower fasting blood sugar and HbA1c (long-term blood sugar control), with effects comparable to the diabetes medication metformin in some cases.

⚠️ Important: Do NOT use berberine if you're on blood sugar medication without talking to your doctor first. This is not medical advice—just information about a supplement that may be helpful.

This Month's Challenge

Find one meal where you're missing some of the balanced meal components and add one or two things to complete it.

Examples:

• Eating plain yogurt? Add chia seeds, fruit, and protein powder

• Having just toast for breakfast? Add eggs and avocado

• Grabbing a sandwich? Add a side of cottage cheese and veggies

Just one or two ingredients can make your meal more sustaining and balancing for your entire day.

Surprise—We Have a Long Month!

We're doing things a little differently! We'll answer your questions and celebrate wins in our next newsletter later this month.

This was one of our more info-packed newsletters, so I'd love your feedback:

• Did you like this format or was it too much?

• Do you want more recipes?

• Do you find it difficult to balance your meals?

• What are you struggling with?

Hit reply and let me know! I want to address what YOU need in our next newsletter.

Have a great couple of weeks!

Rooted in Wellness & Rising Together,

Erica