Ever Wish You Had More Energy?
Do you wake up tired? Do you find yourself relying on sugar and coffee to get through that afternoon slump? Do you wish you could have more consistent energy throughout the day?
We don’t necessarily think about it, but many of our energy spikes and dips throughout the day are directly connected to our blood sugar, which is directly connected to what and when we eat.
When we eat a food that causes our blood sugar to spike, we get an energy surge. We feel more alert, ready to take on our day. But then we have the inevitable crash. We get sleepy, grumpy, even hangry. So we reach for a cup of coffee, pastry or candy bar to get our energy back.
The result is the blood sugar roller coaster. When we have a surge in blood sugar (from eating something sweet or highly processed) our body goes into emergency mode to bring our blood sugar back into range by releasing a hormone called insulin. Insulin signals our body to get the sugar out of our blood and into our cells, or into storage (that’s fat folks). With sugary or processed food, this biological process happens quickly and dramatically, sometimes resulting in blood sugar that is too low (hypoglycemia). Then we feel tired, hangry and shaky. So we turn back to the coffee, sugar and processed food and the cycle starts again.
These 5 tips can help you get off the sugar roller coaster so that you can stabilize your blood sugar and have steady energy.
1. Eat a balanced breakfast. I’m not talking about the “balanced” breakfast from the cereal commercials. I’m talking about a meal that contains protein, fat, and unprocessed carbohydrates (carbs). My Better Breakfast Cheatsheet can give you some ideas. Click below to get a copy.
2. If you eat something sweet, don’t eat it by itself. Part of the reason our blood sugar spikes is because our body processes sugary or processed foods very quickly. If you add some protein or fat when you eat something sweet it will help slow down the process and keep your blood sugar from spiking.
3. If you need a snack, turn to protein and fat, rather than sugar. Think nuts or cheese (if you tolerate dairy). A hard-boiled egg or some beef jerky can be a great snack. If you want something sweet, try an apple with some nut butter.
4. Stay hydrated. Most Americans need more water. Dehydration can cause headaches and low energy. A good guideline is to take your weight in pounds, divide it in half and drink that many ounces of water per day. If you weigh 160 pounds, drink 80 ounces of water per day. If you are drinking dehydrating beverages like coffee or caffeinated tea you’ll need to up your ounces a bit.
5. Get adequate sleep. Getting enough sleep at night is critical to balancing our hormones. And hormones are key to our energy and blood sugar regulation. Most people do best with 7-8 hours of sleep per night. That may seem like more than you have time for. So try going to bed 15 minutes earlier and add on from there. You may find that you are so much more productive during the day when you get enough sleep that you can manage to get to bed earlier.
Click below to get the Better Breakfast Cheat Sheet for easy, family-friendly breakfasts that will help you and your family get off to a great start and power through your day!
Want to break through those sugar cravings? Click the link below to learn more about the 21-Day Sugar Detox program.