Updated: Apr 2
That's right! The Blood Sugar Roller Coaster.
I'm sure most of you have been on this ride before and I want to help teach you how to get off this crazy train. Ahhh sugar sugar is our main energy source and too much or too little will send off stress signals in our body, so if we can stabilize this little energy drug then we can have limitless energy, health and fun with our lives and love living in our body!
Here's How To Manage The Roller Coaster
1. Drink more water.
Sounds simple right? Water is needed to flush out toxins, balance our hormones and regulate our blood sugar. It helps to decrease our cravings and increase our energy levels. Not only does it detoxify our inner organs, but it also detoxifies our outer organ such as our skin which helps with dandruff, dry eyes and dry itchy skin. Water lubricates our joints, prevents muscle cramps and regulates our metabolism. How much water should you drink? Half your body weight in ounces. So if you weight 150 lbs, you should be drinking 75 ounces of water per day. Measure that out into your water bottle and figure out how many water bottles you need to drink each day.
2. Eat Protein.
Protein helps to keep us full longer. Protein combats sugar cravings and takes longer to break down in our stomachs. Protein slows the absorption of sugar into the bloodstream therefore lessening the intensity of the blood sugar roller coaster. If you're not eating enough protein you will feel tired, lethargic, weak, may experience hair loss and have a belly bloat. Too much protein will make you constipated. The key is to find the right source (plant or animal protein, or a combination of both) that makes your body function on optimal efficiency. Take a week to experiment with different types of protein and then eat what gives you energy and sustains you for 2-3 hours.
3. Eat Fat.
Yes, healthy fats. Fats are needed to nourish our skin, hair and nails, to absorb fat soluble vitamins (Vitamin A, E, D and K), it regulates hormones and helps to maintain our metabolism. Healthy fats will lower bad cholesterol. Healthy fats include: Coconut Oil, Avocados, Olive Oil, Nuts, Seeds, Salmon, Mackerel, Herring, Trout, Algae and Seaweed.
4. Count Chemicals, Not Calories.
That's right, the closer you can get to whole foods the better. Read your labels. Less ingredients means less processing has been done to the food. Know your labels - there are many different names for sugar, trans fats can be listed in the ingredients as well as chemically induced flavorings and colors. Know your Dirty Dozen and Clean 15 foods list - you can find this online as it changes annually. The Dirty Dozen needs to be washed once you buy it if it's not grown organically or in your backyard. These produce have been sprayed with chemicals, so wash before you eat. Or contact me for an updated list.
5. Meal Timing.
In general meals and snacks should be spread out to be every 3-4 hours. We want to allow time for our bodies to digest food naturally, to not overload our organs with a constant job of digestion and producing insulin. You will want to stop eating two hours before bedtime so that your body has time to repair, detoxify and heal over night and not be bothered with digesting. Sleep is your body's rejuvenation time, allow your body to work it's magic.
We need sleep to have energy. Aim for seven hours of quality sleep. Tips include going to bed at the same time every night, have a power down hour where you literally turn off all electronics and take that hour to power down. Have a bath, read a book, go for a walk, meditate, do any activity that will promote relaxation.
7. The last tip in stabilizing our blood sugar is movement.
Do what moves you, do what you love to do every day for twenty minutes. If you already work out, fabulous - keep at it. Be sure to include "active rest" on your rest days. Dance, walk, run, have sex, swim, skate, do yoga anything to move you - even if you dance for twenty minutes in your living room. Make it fun. Just move. Our bodies need additional movement, it can relax your mind, moves the qui/chi through your body, oxygenates your blood, gets your heart pumping, strengthens your heart and promotes the production of serotonin (a happy chemical that is released in your brain).
I know that all seven of these steps may seem a little overwhelming to implement all at once. Circle your top three and focus on those for the next two weeks. Then add in another one or two until all seven become a daily habit. Balance that BS roller coaster and live a happier, energized life because of it!
I’d like to invite you to a free one on one initial Discovery Session.
This is 45-minute private consultation where we'll look at what you’re cravings mean, why you’re stuck and how to get unstuck, and what your plan of action is to experience a total transformation.
Invest 45 minutes of your time, and I guarantee you will walk away with at least one major AHA about how to break out of the rut and get into action. I want to invite you to open up to the possibility that THIS time really can be different. That you haven't yet tried everything. That even those of you who are relatively healthy already might be missing something that could make it all better. This is an opportunity to get curious about how healthy you can be."