REBEL ENERGY TIPS
Tired all the time? Energy slumps? Constantly reaching for pick me ups? Miss Nutritionist shares her top tips for optimum energy ahead of her nutrition workshop at our St Mary Axe studio on 10 June. Tickets available here.
Much of our energy control is to do with our blood sugar.
Your body can only deal with one to two teaspoons of glucose in the blood at any one time. Every time we eat the levels of sugar in our blood rises. This triggers the release of a hormone called INSULIN. Insulin’s role is to regulate blood sugar levels by taking sugar out of the blood and into the cells.
The more sugary the food the higher the blood sugar level will rise. So, if, for example, you drank a bottle of Lucozade, (which has 21 teaspoons of sugar) the sugar in the blood would rise steeply. The problem with rapidly rising sugar levels is that they will come down at an equal speed. The initial energy rush that the sugar will give you will be followed by an energy slump as the sugar levels come crashing down which is when we start to experience many physical and mental symptoms such as dizziness, faintness, headaches, nausea, blurred vision, sweating,
palpitations, cravings and irritability. This happens about an hour after the sugary or refined food has been eaten. This can also happen when we skip meals.
The usual response is to reach for more sweet foods or stimulants such as tea, coffee and chocolate to boost energy levels. However this only raises blood sugar levels again which adds to the roller coaster of high and low blood sugar levels.
How can you tell if blood sugar balance is the problem?
Get tired & irritable
Feel more stressed
Crave sugar/sweet foods, coffee, chocolate, tea, cigarettes
Yawn a lot
Have mood swings regularly
Cannot go long without eating
Become less productive at work
Poor concentration and memory
Drink tea, coffee or smoke during the day
Weakness and fainting
Balancing your blood sugar levels is key to maintaining your energy levels. If you can keep blood sugar levels on an even keel throughout the day you are more likely to have better energy levels.
Top tips for balancing blood sugar levels (and have loads of energy)
1. Eat little and often. Avoid large meals. Don’t skip meals!! Especially not
breakfast (4-5 times per day = 3 meals and 1-2 snacks)
2. Eat protein at every meal and snack – especially breakfast.
3. Eat low sugar (low GI) foods such as wholegrains every day as apposed to
refined foods such as white bread, cakes, biscuits etc
4. Eat fresh vegetables at least twice daily
5. Eat fresh fruit twice daily (but not all day)
6. Reduce or avoid cigarettes, coffee & tea, & drink water during the day
7. Eat slowly, not quickly
8. Avoid all processed veg fat (trans fats) & fried food
9. Exercise for 30 mins daily (e.g. brisk walking)
10. Take effective supplements
For healthy snack recipes, click here.
On 10 June, Miss Nutritionist will be hosting a nutrition workshop at St Mary Axe. It kicks off at 12.15 with RESHAPE with Jono, before a 45-minute talk on ‘How To Fuel Your Workouts and Feel Energised', followed by your chance to ask questions about diet and nutrition over yummy goodies from Plenish Cleanse and The Dynabites. Tickets cost £10 for 1Rebel package/pass holders and £30 if you do not have a package/pass, and are selling fast, so BOOK NOW.