Does 2:00pm ever hit and you crash at work and aren’t sure how you are going to get the energy to get through the day?
I have been there and still have the odd day where I feel like that BUT it doesn’t have to be your reality. You likely need to work on balancing your blood sugar:
How does blood sugar work?
It starts off by consuming foods that contain sugar known as glucose which goes into our bloodstream. This glucose transported to our cells because it is needed for energy. Next hormones come into play. Insulin, which is actually a hormone, takes the amount of glucose we actually need and the rest gets stored as glycogen. When we start to abuse our body, insulin stops to respond properly and blood sugar levels increase.
We want to make sure we keep blood sugar levels normal to avoid insulin resistance.
What are the long-term impacts?
Unfortunately, blood sugar imbalances are not something you should take lightly. Over time you can become insulin resistant and long story short, development something as serious as type 2 diabetes. Although, that sounds dramatic, its becoming more common in today’s society. Weight gain and obesity are also risks due to increased snacking and more food choices and being overweight and obese has its own risk factors.
When talking to clients, one of the first few things I recommend is
1. drinking more water
2. sleeping more and
3. making sure they are eating balanced meals.
What do I mean by balanced meals? Let me break it down for you:
When create a balanced meal you want to picture a plate with about half the plate filled with vegetables, a quarter filled with your protein and the other quarter filled with your carb and/or starch.
Next you want to focus on making sure you are getting healthy sources of fats, proteins and carbohydrates. Why you ask? When you don’t have those important macronutrients your blood sugar and rise and fall creating unstable blood sugar levels resulting in unstable energy throughout the day.
The problem is that when most of us are busy art work and need a quick bite, we wait until the very last minute when we can’t make a good healthy decision so we go for the sub with white bread, the sugary muffin or the bag of chips.
So let’s talk about some simple ways you may include healthy fats, carbs and proteins into your meals and snacks.
- smoothie with nut/seed butter or avocado, protein powder and frozen fruit
- rolled oats cooked in coconut milk and topped with hemp seeds and almond butter
- eggs with veggies and sprouted bread
- salad with chicken or chickpeas, olive oil and balsamic dressing and roasted veggies
- stir fry with brown rice, veggies and protein of choice cooked in avocado oil
- chili with ground turkey or lentils, beans, tomatoes, peppers, and topped with avocado
- chickpea pasta with homemade pesto and roasted asparagus
- one sheet dinner with salmon and roasted veggies
- lettuce wraps with protein of choice, avocado, peanut sauce and raw veggies
- nut/seed butter and fruit
- hummus and crackers or veggies
- hard boiled eggs
- smaller smoothie
- homemade energy balls
Need support balancing your blood sugar or want a custom menu plan? Email firstname.lastname@example.org to learn more!