Wednesday, August 29, 2018

Keeping Your Blood Sugar Stable Throughout the Day

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We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally.   

Balancing your blood sugar is essential, and the longer you let your blood sugar run wild, the more likely your chances for developing a long-term problem can grow.  So how do you keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss.  

1. Eat foods that release energy slowly 
Your regime should consist of foods that are low on the glycemic index. In other words, these foods release energy into your bloodstream slowly for more sustainability. Things like vegetables, legumes, berries, nuts, seeds, and whole grains are all excellent choices. 

2. Snack healthfully between meals 
If you find yourself grouchy after breakfast but before lunch, then it’s time to start packing yourself a healthy snack that will keep you feeling balanced and satisfied until your lunch break. A protein-rich serving of almonds is an excellent choice, and exceptionally easy to carry along with you. Choose wisely, and you’ll find the foods you eat to keep you adequately fueled for your day.  

3. Add protein to each meal  
When you eat protein, it helps signal to your brain that you’re full, making it one of the most important foods to eat. Protein can be found in many different foods eggs, almonds, broccoli, leafy greens, tuna, and lentils, to name a few.  Making sure each meal has protein will help you stay satisfied longer without those hunger pangs setting in too quickly. 

4. Don’t skip breakfast 
Your body needs a good start each morning. Fuel it up right by eating a healthy breakfast that includes a healthy fat and a protein. A good example is a hardboiled egg and an avocado. This combination keeps your blood sugar levels stabilized and starts your day off right. 

5. Stay away from sugar and refined carbs 
Anything with sugar and refined carbs is something you should be avoiding. Processed foods are lurking everywhere, and fill the majority of our grocery stores.  It can be challenging to ditch these entirely, but start one step at a time.  You'll notice a heap of difference once you fully get processed foods out of your kitchen, and things will taste ten times better, too!  

6. Say no to soda 
Diet or regular, sodas are filled with sugar, preservatives and artificial sweeteners.  These chemically-created beverages are horrible for your health and will cause spikes in your blood sugar. While artificial sweeteners don’t contain glucose, they still produce the same effects on your blood sugar just like sugar does. Instead, make your own fruit-infused water to curb sweet cravings without harming your body, or crack open a LaCroix. 

By watching out for these common blood sugar pitfalls, you can keep your body functioning optimally and feeling fantastic.  

Do you struggle with keeping your blood sugar stabilized throughout the day?  I certainly have! My experience is that I need to be sure to always have a healthy snack, like a piece of fruit and some nuts or a healthy snack bar, on hand at all times. Otherwise, I will be caught out without food and start snapping at people--or making my clients do 100 burpees. :)

Head on over to our Facebook page or Instagram to share what your favorite to go foods are to keep your blood sugars stable and stave off the hangries! 

Tuesday, August 14, 2018

Staying in Charge When Temptation Pops Up


I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you.  

Here’s how to handle these cravings and get back in the saddle for your healthy routine. 

Get to the root of your cravings 
Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving.  Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway.   

Try to eat more often 
It may sound counterintuitive, but if you eat more often, you’ll keep your blood sugar levels on an even keel. Pack a healthy snack to enjoy mid-morning and another to have mid-afternoon. By doing so, you’ll feel fuller longer and be less likely to head to the office vending machine. 

Slow down when eating 
Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes.  Therefore, slowly chew your food. Savor the flavors. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert. 

Do something else 
Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, message your friends, put up the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that nagging craving. 

Swap smartly 
If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.  

Keep your food cravings out of the house 
You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.  

Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them.   

So, let's get honest here. My biggest craving is, surprise, surprise, chocolate. I crave it most when I am stressed, tired, or after a spicy meal. I know this and I try to use breathing techniques and exercise to keep the cravings at bay. Sometimes, distraction doesn't work, so I am always prepared with some good, dark chocolate. A small square of that and my cravings are satisfied without the desire for high-sugar, high-calorie, cheap chocolate that is going to thwart my health goals.

What craving nags you the most? 
Leave a comment and let me know. 

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