How to Tame Blood Sugar Spikes after Eating Potatoes
Broccoli, vinegar, and lemon juice are put to the test to blunt the glycemic index of white potatoes.
White potatoes have a high glycemic index, and consumption of high glycemic impact foods may increase the risk of diabetes. Normally, after a meal, we’d like our blood sugars to rise and fall gently and naturally. But with high glycemic foods like potatoes, we get an exaggerated blood sugar spike. This leads our body to over-compensate with insulin, forcing our blood sugars lower than when we started, which results in negative metabolic consequences, such as a rise in triglyceride fats in the blood, as you can see below and at 0:34 in my video How to Reduce the Glycemic Impact of Potatoes.
However, potatoes are a good source of vitamin C, potassium, and polyphenols, which may counterbalance their glycemic impact. This may explain why potatoes appear to have a neutral effect when it comes to lifespan, unlike other whole plant foods that have been associated with actively living longer.
In my last blog, I explained how the act of chilling cooked potatoes can dramatically lower their glycemic index, even if you then reheat them in a microwave. How else might we reduce the glycemic impact of white potatoes? The same way you make anything better in your nutritional life—add broccoli. Eating two servings of cooked broccoli with your mashed potatoes would certainly do it, immediately cutting the insulin demand by nearly 40%. In contrast, adding chicken breast makes things worse, and adding tuna fish makes things even worse still, nearly doubling the amount of insulin your body has to pump out, as shown below and at 1:31 in my video.

Why does plant protein make things better, but animal protein makes things worse? Because decreased consumption of branched-chain amino acids improves metabolic health. I cover this in my book How Not to Diet, as well as in my video on the topic.
Speaking of How Not to Diet, remember the section on vinegar? The graph below illustrates the blood sugar and insulin spikes that someone with prediabetes may experience after eating a bagel. When that same bagel is consumed alongside a tablespoon or so of apple cider vinegar diluted in about a quarter cup of water, though, the spikes are significantly reduced, as you can see below and at 2:10 in my video.

Does it work for potatoes, too? Simply chilling potatoes may cut down on the blood sugar and insulin spikes, but to get significant drops in both, you just have to add about a tablespoon of vinegar to drop levels by 30% to 40%. And that was just plain white distilled vinegar.
Is it the vinegar itself, or would any acidic condiment do? In a test tube, lemon juice appeared to have a remarkable starch-blocking effect, but you can’t know if it works in people until you put it to the test. And indeed, lemon juice reduces the glycemic responses to bread. And not just by a little, but by about 30%, as you can see below and at 2:50 in my video.

Now, the study participants were drinking a half cup of lemon juice, but that makes it even more remarkable that it was helpful because that added an extra half teaspoon of sugar, yet they still had a better blood sugar response. Vinegar is more potent, though. Just one to two tablespoons a day of vinegar diluted in water can significantly improve both short- and long-term blood sugar control in people with diabetes, which is why clinicians may want to include vinegar consumption as part of their dietary recommendations for their patients with diabetes.
Doctor’s Note
This is the fourth video in a five-part series on potatoes. Missed the first three? See:
What about the glycoalkaloid toxins in potatoes? I cover that and discuss the best kind of potato in my upcoming final video in the series: The Healthiest Type of Potato.
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How to gain weight Fast in few days | Weight gain Recipe| Result guaranteed!
Weight gain Smoothie!! Drink this if you want to add flesh in the right places this year (3x weekly) 😍😍
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1 Cup white oats
2 medium size banana
1 &1/2 cup milk
2-3 Tbspn honey
2 spoon full Peanut butter
You can double or divide the ingredients depending on the quantity you are making.
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Avocado Chicken Salad – WellPlated.com
Avocado Chicken Salad is creamy, fresh, and packed with tender chicken, crisp celery, juicy grapes, and crunchy almonds. Made with Greek yogurt and avocado instead of mayo, it’s a lighter, brighter twist on the classic!
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Avocado chicken salad gives a new spin to a classic recipe.


Chicken salad is one of those recipes that’s easy to overlook. And with all that mayo, it’s definitely not the kind of fresh, healthy lunch I like to eat on the regular.
This avocado chicken salad has everything I love about traditional chicken salad, but in a form that feels a little more modern (and a LOT lighter).
Instead of mayo, you get creamy avocado and tangy Greek yogurt. And rather than one-note texture and favor, you get crunch from celery, sweetness from grapes, and a little extra something from toasted almonds.
Use leftovers or rotisserie chicken and this recipe comes together with just 15 minutes of prep work. Like my Curry Chicken Salad and Buffalo Chicken Salad, it’s perfect for a weekday lunch!


Ingredients and Substitutions
You’ll find the full ingredient list in the recipe card below, but here are a few helpful notes before you begin.
- Cooked Chicken. Shredded or diced. Rotisserie chicken works great here, or make a batch of my Crockpot Shredded Chicken.
- Greek Yogurt. Adds creaminess and a little tang without the heaviness of mayo.
- Lemon Juice. Brightens everything and keeps the avocado from browning.
- Dijon Mustard. Adds subtle depth and a little zip.
- Avocado. Rich, creamy, and buttery, this makes the chicken salad dressing feel decadent.
- Red Grapes. A pop of sweetness that balances the savory flavors. Dried cranberries or chopped dried apricots can be swapped in if you’d like.
- Celery. For that fantastic crisp bite and fresh flavor.
- Fresh Herbs. Dill or tarragon add a fresh, herby finish.
- Almonds. Toasted for extra crunch and nuttiness. Cashews are a good option too!
Step-By-Step Instructions










Start the Base (photo 1). In a medium bowl, combine the chicken, Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt, and pepper.
Add the Avocado (photo 2). Using a spoon, scoop the avocado directly into the bowl in rough chunks.
Mix (photo 3). Stir to combine, using the back of a fork to lightly mash the avocado while keeping the mixture a little chunky.
Add the Mix-Ins (photo 4). Fold in the grapes, celery, herbs (if using), and toasted almonds.
Taste and Serve (photo 5). Add additional salt and pepper as needed. Serve on toasted bread, in lettuce wraps, or over a bed of greens. ENJOY!
How to Serve Avocado Chicken Salad
- Sandwiches. Pile it onto toasted No Knead Bread, croissants, or English muffins.
- Lettuce. Serve the salad on a bed of lettuce or wrap it up in Bibb lettuce leaves for a low-carb option.
- Crackers. Avocado chicken salad is awesome scooped onto buttery crackers.
- Wraps and Pitas. Wrap the salad in tortillas with lettuce or sprouts, or stuff it into pita bread.
Avocado chicken salad swaps mayo for creamy avocado and Greek yogurt, creating a fresh, flavorful filling for sandwiches and wraps.
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- 2 cups cooked shredded or diced chicken
- ⅔ cup nonfat plain Greek yogurt
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 large ripe avocados halved and pitted
- ⅔ cup red seedless grapes halved
- 1 ½ cups diced celery
- 2 tablespoons finely chopped fresh dill or tarragon optional
- ⅓ cup toasted sliced or slivered almonds
For Serving
- Toasted bread, lettuce cups, or mixed greens
-
In the bottom of a medium bowl, place the chicken, Greek yogurt, lemon juice, garlic powder, salt, and pepper.
-
Using the tip of a small spoon, break the avocado flesh into rough pieces directly into the bowl.
-
Stir the avocado mixture gently to combine, breaking up the avocado with the back of a fork but still leaving the mixture fairly chunky. Stir in the grapes, celery, dill, and almonds.
-
Taste and add additional salt and pepper as desired. Serve on a toasted English muffin, inside a wrap, or over a bed of greens.
Serving: 1(of 4)Calories: 371kcalCarbohydrates: 18gProtein: 25gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gTrans Fat: 0.01gCholesterol: 54mgSodium: 435mgPotassium: 917mgFiber: 9gSugar: 7gVitamin A: 367IUVitamin C: 15mgCalcium: 100mgIron: 2mg
Tabata Abs Blast
Let’s smash these fast, fun core tabatas! I’ve got three 4-minute blasts to strengthen your core today, all built into this 20 minute class!
When you’re short on time this type explosive cardio workout is perfect to get your heart pumping and your energy flowing. The tabata format is an excellent way to efficiently trigger fat loss, especially the deep visceral fat around our organs that can release inflammatory chemicals and promote insulin resistance.
This workout will hit your front abdominals, obliques, back and deep core muscles to support better posture and alignment – in less than 20 minutes!
When you don’t have a lot of time to train, do what you can when you can and remember my “all or something” motto. A workout doesn’t have to be “long” to be effective and tabatas are by design meant to be short as you want to go all out.
You won’t need much time or any equipment for this super-fun circuit that will target your core from all directions to give you an awesome burn!
Let’s go!
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Tabata Abs Blast
Click to expand and see all workout move descriptions
Equipment: elevated surface
Tabata format: each tabata is a 4:00 block. Moves are completed in circuit style, going at max effort for 0:20, followed by a 0:10 second rest until done.
Tabata 1:
Jump Squat Touchdown Reach
- Begin standing with feet hip distance apart, core braced, and chest upright.
- Send your hips back as you come into a squat, bracing your core and keeping your chest up, keeping your knees tracking in line with your toes as you touch one hand to the mat.
- Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force as you repeat, switching the hand that touches down.
- Repeat for allotted time.
- MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
- You can also use a chair/couch to guide your low impact squat form.
Hop Overs
- Plant your hands on a sturdy elevated surface about shoulder width with your body angled slightly to the right of the elevated surface.
- With a braced core, slightly bend your knees and power through your heels to explode off the balls of your feet, tucking your knees towards your chest as you hop over to land slightly to the left of the elevated surface.
- Be mindful that you are landing lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the right.
- Continue jumping from side to side for allotted time.
Tabata 2:
Box Jumps
- Begin by standing facing the box (or any sturdy elevated surface) you are jumping onto.
- With a braced core, slightly bend your knees and power through your heels to explode off the balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet), squeezing your glutes as you stand upright.
- Jump or step back down and repeat for allotted time.
- MOD 1: Make this low impact by removing the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.
- MOD 2: If you don’t have a box to jump onto, perform broad jumps:
- Begin standing at one end of the mat with feet hip distance apart, core braced, and chest upright.
- Drop down a little into a quarter squat, engaging through the glutes to explosively jump to the other side of the mat.
- Turn around and repeat for allotted time.
Alternating Side Knee Side Kick
- Begin by standing with your feet hip width distance apart, core braced, chest upright, and arms bent in a fighting position.
- Using the strength of your core, drive your left knee up to hip height (or lower if needed) then briefly tap your toe back to the mat.
- Lean slightly to the right, feeling stable and strong through the right leg as you powerfully kick your left leg straight out to the right side by first lifting the knee up and then driving through the heel, as if you were kicking a door shut.
- Plant your left foot back down and switch sides.
- Continue alternating sides for the allotted time.
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Tabata 3:
Elevated In and Outs
- Begin by sitting on your elevated surface with your knees bent, core braced, chest upright, and your hands holding on to the elevated surface outside of and behind your hips.
- Lift your feet off of the mat and draw your knees in towards your chest, then extend your legs as you lower your upper body with control.
- Continue alternating between drawing your knees towards your chest and extending your body out long.
- MOD: Keep your legs bent throughout this exercise instead of extending your legs long.
Mountain Climbers
- Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
- Using your core to drive the movement, alternate running your knees towards your chest for the allotted time.
- MOD 1: Perform this move with your hands placed on an elevated surface.
- MOD 2: Make this low impact by taking the run out of the mountain climber and alternating driving your knees in towards your chest.
Great job Rockstar! Remember you don’t have to do it ALL to be doing great! Check in with me to let me know how you liked that workout and if you have any questions, drop them below!
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The post Tabata Abs Blast appeared first on The Betty Rocker.
How To Lose Weight During Pregnancy
If you want to know if it’s safe to lose weight during pregnancy, this is for you.
Most pregnant women worry about weight gain during pregnancy but you don’t need to if you do these things.
In this video I talk about how to safely lose body fat while pregnant so you don’t gain any excess weight and are able to have a healthy and fit pregnancy and position yourself in a place to lose all your baby weight quickly postpartum.
#pregnancy #loseweight #loseweightduringpregnancy #pregnant #pregnancyweightgain
If you want to do something about weight gain during pregnancy and would like to strengthen and tone up the body to help yourself have a better labor and faster recovery… Here is a great jumpstart that over 250,000 women have done.
https://www.fitpregnancyworkouts.com/21-day-pregnancy-challenge
Need help with your nutrition this pregnancy? Wish you could do something easy to get good nutrients in for you and your baby and also get your prenatal in?
There is … a PROTEIN POWDER SPECIFICALLY FORMULATED FOR PREGNANCY.
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Need a pregnancy diet plan to follow so you can have peace of mind and enjoy eating delicious meals?
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Sushruta Samhita Uttaratantra Chapter 57 Arocaka Pratişedha (Treatment of Anorexia)
AIAPGET Points
– There are five types of Arochaka. Vataja, Pittaja, Kaphaja, Sannipataja & Chinta Janya.
– Hrt Shula is one of the features of Vataja Arochaka.
– Hrd Daha-Chosha are the important features of Pittaja Arochaka.
– Virasa ananam is a feature of Vataja Arochaka. Mukha Tiktata is a feature of Pittaja Arochaka. Madhura Asya is a feature of Kaphaja Arochaka.
– Kashaya or Leha prepared with Mustadi Gana, Rajataru (Aragvadhadi Gana) and Dashanga (Dashamula) is used for treatment of Arochaka.
For More AIAPGET Points from this chapter and also for content and preparation, please join our SARATHI Program.
The 57th chapter of Uttaratantra of Sushruta Samhita is named as Arocaka Pratiședha. This chapter deals with Treatment of Anorexia.
अथातोऽरोचकप्रतिषेधमध्यायं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||
We will now expound Arocaka pratiṣedha – treatment of Anorexia (loss of taste) as revealed by the venerable Dhañvañtari.
Nidāna-samprāpti – Causes and Pathogenesis
दोषैः पृथक् सह च चित्तविपर्ययाच्च भक्तायनेषु हृदि चावतते प्रगाढम् |
नान्ने रुचिर्भवति तं भिषजो विकारं भक्तोपघातमिह पञ्चविधं वदन्ति ||३||
Arocaka manifests as five types – three types by each individual aggravated dosha, one type by aggravation of all the three doshas and the fifth type by disorders of the mind (too much of kama, soka, bhaya etc causative factors).
In this way the doshas get accumulated greatly and spread out in the seats of (channels of) food (taste) and the heart. In this condition, the person does not relish the food (present in his mouth). This disease is called by the physicians as Bhaktopaghata (arocaka), said to be of five kinds.
Lakşana – Clinical features
हृच्छूलपीडनयुतं विरसाननत्वं वातात्मके भवति लिङ्गमरोचके तु |
हृद्दाहचोषबहुता मुखतिक्तता च मूर्च्छा सतृड् भवति पित्तकृते तथैव ||४||
कण्डूगुरुत्वकफसंस्रवसादतन्द्राः श्लेष्मात्मके मधुरमास्यमरोचके तु |
सर्वात्मके पवनपित्तकफा बहूनि रूपाण्यथास्य हृदये समुदीरयन्ति ||५||
संरागशोकभयविप्लुतचेतसस्तु चिन्ताकृतो भवति सोऽशुचिदर्शनाच्च |६|
| Type of Arochaka | Symptoms |
| Vataja Arochaka | Pain in the heart
Bad taste in the mouth |
| Pittaja Arochaka | Severe burning sensation in the region of the heart
Sucking pain in the region of the heart Bitter taste in the mouth Fainting Severe thirst |
| Kaphaja Arochaka | Itching
Feeling in heaviness Exudation / discharge of more kapha Debility Stupor Sweet taste in the mouth |
| Tridoshaja Arochaka | Many symptoms due to all the three doshas are produced in the region of the heart |
Arochaka is also produced by the below mentioned factors –
– Lust
– Grief
– Fear
– Worry
– Seeing dirty things like terrifying or disgusting things, obnoxious smell etc
Cikitsā – Treatment
वाते वचाम्बुवमनं कृतवान् पिबेच्च स्नेहैः सुराभिरथवोष्णजलेन चूर्णम् ||६||
कृष्णाविडङ्गयवभस्महरेणुभार्गीरास्नैलहिङ्गुलवणोत्तमनागराणाम् |७|
For vataja arochaka –
Vamana – emesis should be induced first by administering Kashaya – decoction of Vacha – Acorus calamus.
Next, the patient is given the powder of the below mentioned herbs mixed with either oil, sura – beer or warm water, for licking –
– Krshna
– Vidanga
– Yava Bhasma
– Harenu
– Bharangi
– Rasna
– Ela
– Hingu
– Lavanottama
– Nagara
पित्ते गुडाम्बुमधुरैर्वमनं प्रशस्तं स्नेहः ससैन्धवसितामधुसर्पिरिष्टः ||७||
For Pittaja Arochaka –
Vamana – emesis should be administered by making the patient drink jaggery water and sweet tasting herbs (Madhuka etc)
Later, Sneha – oils or ghee added with the below mentioned ingredients should be given –
– Saindhava
– Sita
– Madhu
– Sarpi
निम्बाम्बुवामितवतः कफजेऽनुपानं राजद्रुमाम्बु मधुना तु सदीप्यकं स्यात् |
चूर्णं यदुक्तमथवाऽनिलजे तदेव …सर्वैश्च सर्वकृतमेवमुपक्रमेत ||८||
In Kaphaja Arochaka –
Vamana – emesis should be induced by administering the decoction of Nimba – Azadirachta indica.
The patient is later given decoction of Rajadruma added with honey and Dipyaka for drinking.
Alternatively, the powder prescribed for Vataja Arochaka can be prescribed.
For Tridoshaja Arochaka, all the treatments should be appropriately adopted.
द्राक्षापटोलविडवेत्रकरीरनिम्बमूर्वाभयाक्षबदरामलकेन्द्रवृक्षैः |
बीजैः करञ्जनृपवृक्षभवैश्च पिष्टैर्लेहं पचेत् सुरभिमूत्रयुतं यथावत् ||९||
मुस्तां वचां त्रिकटुकं रजनीद्वयं च भार्गीं च कुष्ठमथ निर्दहनीं च पिष्ट्वा |
मूत्रेऽविजे द्विरदमूत्रयुते पचेद्वा पाठां तुगामतिविषां रजनीं च मुख्याम् ||१०||
मण्डूकिमर्कममृतां च सलाङ्गलाख्यां मूत्रे पचेत्तु महिषस्य विधानविद्वा |
एतान्न सन्ति चतुरो लिहतस्तु लेहान् गुल्मारुचिश्वसनकण्ठहृदामयाश्च ||११||
Drakshadi Leha –
The paste of the below mentioned herbs added with cow’s urine and cooked to prepare confection and administered –
– Drākşā,
– Patola
– Bida
– Vetrakarira
– Nimba
– Murva
– Abhaya
– Aksa
– Badara
– Amalaka
– Indravrksha
– Seeds of Karanja
– Nrpavrksha
Mustadi Leha
The paste of the below mentioned ingredients are added with sheep’s urine and made into confection and administered –
– Musta
– Vacha
– Trikatuka
– Haridra
– Daruharidra
– Bharngi
– Kustha
– Nirdahani (Chitraka)
Pathadi Leha
Powder of the below mentioned ingredients are boiled and cooked with elephant’s urine to form a confection and administered –
– Patha
– Tuga
– Ativisha and
– Rajani
Mandukaparnyadi Leha
Paste of the below mentioned ingredients should be cooked with buffalo’s urine, confection prepared and administered –
– Mandukaparni
– Arka
– Amrta
– Langalaka
Any person who consumes one of the above explained confections will get relieved from the below mentioned diseases –
– Abdominal tumours
– Anorexia
– Dyspnoea
– Diseases of the throat
– Diseases of the heart
सात्म्यान् स्वदेशरचितान् विविधांश्च भक्ष्यान् पानानि मूलफलषाडवरागयोगान् |
अद्याद्रसांश्च विविधान् विविधैः प्रकारैर्भुञ्जीत चापि लघुरूक्षमनःसुखानि ||१२||
आस्थापनं विधिवदत्र विरेचनं च कुर्यान्मृदूनि शिरसश्च विरेचनानि |१३|
Below mentioned are the methods of taking foods in case of Arochaka –
– Consumption of different kinds of accustomed eatables, drinks, condiments and salads
– Foods prepared in his own country from roots and fruits
– Consumption of meat soup along with
– Different kinds of easily digestible foods
– Foods which are dry and pleasing to the mind
In this disease the below mentioned therapies are also beneficial and should be administered in a mild way –
– Decoction enema
– Purgation
– Head purging
त्रीण्यूषणानि रजनीत्रिफलायुतानि चूर्णीकृतानि यवशूकविमिश्रितानि ||१३||
क्षौद्रायुतानि वितरेन्मुखबोधनार्थ मन्यानि तिक्तकटुकानि च भेषजानि |
Powder of the below mentioned should be licked along with honey to stimulate the tongue –
– Tryusana – Trikatu – Pippali, Maricha and Shunti
– Rajani
– Triphala – Haritaki, Bibhitaki and Amalaki
– Yavasuka / Yavaksara
Similarly, bitter or pungent tasting herbs should be made into powder and given for licking with honey.
मुस्तादिराजतरुवर्गदशाङ्गसिद्धैः क्वाथैर्जयेन्मधुयुतैर्विविधैश्च लेहैः ||१४||
मूत्रासवैर्गुडकृतैश्च तथा त्वरिष्टैः क्षारासवैश्च मधुमाधवतुल्यगन्धैः |१५|
This disease shall be treated by using the below mentioned, mixed with honey or confections prepared and administered
– decoction of herbs of mustādi gana,
– rājataru (āragvadhadi gana) and
– daśāñga (dasamūla)
The below mentioned also should be administered –
– fermented infusions prepared using urines or jaggery
– fermented decoctions and infusions prepared from alkalis fermented infusions made from urines or guda (jaggery) possessing the smell of honey or wine
स्यादेषएवकफवातहतेविधिश्चशान्तिंगतेहुतभुजिप्रशमायतस्य।।१५।।
Kapha and Vata get mitigated by the administration of these therapies. Following this, treatments should be done to enhance the digestive fire.
इच्छाभिघातभयशोकहतेऽन्तरग्नौ भावान् भवाय वितरेत् खलु शक्यरूपान् |
अर्थेषु चाप्यपचितेषु पुनर्भवाय पौराणिकैः श्रुतिशतैरनुमानयेत्तम् ||१६||
दैन्यं गते मनसि बोधनमत्र शस्तं यद्यत् प्रियं तदुपसेव्यमरोचके तु ||१७||
Many times, arochaka is caused because of not getting the things one desires and also due to fear or grief. All these causes would result in loss of digestive fire and power. For these patients, substitutes for those desired things shall be given. Alternatively, when such substitutes cannot be procured, the patient should be consoled by narrating him the stories from mythology. Once the mind of the patient becomes calm by the above-mentioned methods, the patient should be encouraged to make use of other things as per his wish.
इति श्री सुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते कायचिकित्सातन्त्रेऽरोचकप्रतिषेधो नाम (एकोनविंशोऽध्यायः, आदितः) सप्तपञ्चाशत्तमोऽध्यायः।।५७।।
Thus ends the fifty-seventh chapter by name Arocaka pratiședha in Uttara sthana of Suśruta Samhita.

