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Katie Vigesaa RD

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Is Sugar Making you Sad?

October 31, 2018 //  by Katie Vigesaa, RD//  Leave a Comment

I remember sitting across the table from a client who was struggling with depression symptoms.

She was telling me how she was feeling SO GOOD and then just recently started to feel really blue and down.

I asked her if she had been eating more sugar and if it just happened to start around Halloween time?

Sure enough, she reflected back and YES she made the connection between eating more sugar and then feeling more depressed.

Listen, I don’t need to dampen your fun. I just want you to be aware and I want you to feel your best. I also know depression can have many contributing factors, but we know that what we are eating can definitely be a component.

We know from research and observation that sugar intake is connected to how our brain feels.

Sugar definitely affects my energy and mood! And I’m honestly motivated to feel good

Is Sugar Making you Sad?

Moral of the story? Be mindful. Can you enjoy a piece or two of candy and be done with it? Or does one piece send you off and running with sugar cravings? Know your behavior patterns with sugar. It can be incredibly addictive!

My plan is to not eat any of my kid’s candy (and yes, even they will only get a small amount and I’ll trade them for some other things) but instead make a treat I can enjoy without affecting my insulin/blood sugars/sugar cravings.

Here are some ideas: low carb Halloween candy

NOTE: Many of these recipes use a product called Swerve. It is made up of something called erythritol, a gentle (digestively) sugar alcohol that doesn’t affect insulin and blood sugars, and in turn doesn’t make our moods feel blue.

Hope that’s helpful!

If you REALLY need help feeling your best and get rid of your sugar cravings, check out my Best You Plan! As of today, registration is still open until this weekend (11/4/18)

Katie Vigesaa, RD

Registered Dietitian

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Hey there! My name is Katie Vigesaa.

I get what it’s like to struggle with your metabolism. You see, I’m not one of those naturally thin nutritionists. The ones that tell you to eat how they eat because well, they are thin, and the assumption is if you eat like they do, then you too, will be thin. Looking back, though, I think my stubborn metabolism has been a blessing!

I’d love to get to know you better! Read more »

 

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Hey! Share something on your to-do list this week! Hey! Share something on your to-do list this week! What are you trying to accomplish? I’ll go first 👇

✔️finish writing the week 2 Happy Healthy Guts Meal Plan
✔️finish the business tax info my husband keeps bugging me about 😝 bless those of you who already got yours done! 

Your turn! Share something you want to check off this week
Is your gut health suffering? Do you need a step b Is your gut health suffering? Do you need a step by step process to get a healthier gut? If that’s you, join my 6 week {beta} program for Happy Healthy Guts! We start March 20th. Gut health is important for total health! So if you also have inflammation issues, low energy, weight or blood sugar struggles, then focus on gut health first. 

Oh! And what’s in my bowl? Chili lime chicken, red wine vinegar macerated shallots, pepperoncinis, cucumber, garbanzo beans, a sprinkling of feta and a dash of *good* olive oil. Delicious and vibrant! Would work great for a meal prep lunch.
Client: “I’ve noticed I feel leaner on my carb Client: “I’ve noticed I feel leaner on my carb days, when I’m including the resistant starch”

Yes! Brilliant connection here. Let’s back track a bit.. resistant starch is a type of fiber. It resists digestion until it gets to the colon where it gets slowly broken down by our gut bugs (yay! Feeding the colon dwellers! They need to eat too, ya know!) this is great news for your health, and if it’s a goal of yours, fat loss efforts. 

Resistant starch has been shown to:
✔️ increase satiety 
✔️ reduce the energy harvest from your food… lower caloric load
✔️ reduce after meal blood sugars and improve insulin sensitivity 
✔️ increase the breakdown of fat 
 (And more!)

Resistant starch and it’s different forms are in foods like semi green bananas, cooked and cooled potato, rice, and oats, beans.

Is it a panacea? Nope, nothing is, but it definitely is part of the puzzle and can make a big impact. 

‼️Disclaimer: some people need to improve gut strength and digestion before adding a bunch of resistant starch foods.
Have you ever eaten a salad only for it to go righ Have you ever eaten a salad only for it to go right through you? Or felt like fiber does the opposite and s-l-o-w-s your digestion? Maybe even looking at Brussels sprouts makes you bloated! 

That is FRUSTRATING when you’re trying to include more veggies or plant matter to your diet! It might make you feel like your gut hates healthy foods! 

Guess what? Proteins are good for the gut, and so are fibers and plant matter. So how do we get your gut stronger so it can digest your food properly!?

Glad you asked! In my Happy Healthy Guts course, week 1 is going to cover inflammation in the gut lining. We have a specific eating plan, some optional supplements, and movement patterns to get us on the right footing. We need to start cooling that inflammation to set up gut healing appropriately. . There’s a step by step process, not a random hope and wish - try this or that approach. 

We start March 20th! (That’s next Monday!) are you in? Link in profile to learn more and sign up
🥳 Happy Healthy Guts {beta} is OPEN with LIMITE 🥳 Happy Healthy Guts {beta} is OPEN with LIMITED SPOTS 🥳

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✔️ if you know that your poor gut health is impacting your total health (energy, weight struggles, insulin resistance) this course is for you! 

Let’s go! Starts March 20th with limited spots! 
Send me a message with questions or go here to sign-up Katievigesaa.com/happy-healthy-guts
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