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Curb Your Cravings With These Blood-Sugar Balancing Tips

Question of the week: “How do you deal with cravings?! I eat one sweet thing and then end up gorging all day!!!” 

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Our cravings are primarily related to blood sugar, stress, hormone imbalances, and food choices. By keeping nutrition quality high, getting adequate sleep, calming the nervous system, reducing stress, and getting in daily physical activity, you can help keep your cravings at bay.

Understand that cravings come and go and if you can accept their presence while trying to determine why they’re happening, you can change your reaction to them.

Here are a few reasons you might find yourself with a hankering for that 2pm cookie:

  • Low blood sugar

  • Consuming an imbalanced meal

  • Stress

  • Lack of sleep (less than 6 hours)

  • Dehydration

  • Hormonal changes during pre-menstrual period

  • Travel, especially with time-zone changes

  • Attempting to soothe boredom, anger, sadness, anxiety, depression, etc

  • Looking for a distraction

  • Overly focused on food and nutrition

The more honest you can be in recognizing your cravings, understanding the reasoning, and addressing them appropriately without giving in to them, the more you'll feel in charge of your own decisions.

How food choices affect blood sugar:

Don’t get me wrong, I love sweets and recommend you live a little, too. But understanding how and what affects your blood sugar can help you in making the right choice and how to prevent yourself from spiraling on the rollercoaster that can be the blood sugar response.

A diet consisting of a high intake of carbs with a minimal amount of fat and infrequent protein feedings (hello, American diet), eating carbs by themselves, or choosing high glycemic index foods (candy, sweets, bread, pasta, natural sweeteners, etc) causes frequent spikes and drops in blood sugar, which in turn, makes you crave more sugar and more carbohydrates.  

STRESS AND SLEEP:

Sleep, emotions and stress all negatively affect cortisol levels (the stress hormone), blood sugar, inflammation, hunger hormones, and mood, all which lead to more sugar cravings. And reversibly, your ability to control blood sugar can also affect your sleep, mood, and stress. Welcome to the vicious cycle.

To keep your blood sugar stable throughout the night, eat a snack before bed consisting of a healthy fat and carbohydrate. This is the only time I don’t recommend protein, as the digestion of protein can interfere with sleep.

A single night of inadequate sleep can elevate blood sugar levels and when we consistently don’t get enough sleep, our body enters a state of chronic stress. Improve your overall health by creating a sleep routine that enables a consistent 7-9 hours of sleep.

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Pre-Menstrual Period

While the hormonal effects during the a woman’s cycle varies from person to person, it’s not uncommon for there to be greater fluctuations during the pre-menstrual period. If you’re someone who tends to be more irritable and notices significant swings in mood, it may help to increase your exercise and decrease the amount of carbohydrates consumed during this week.

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Consistent blood sugar balance is KEY:

Begin your day with a healthy breakfast consisting of at least 15-20 g of protein, a high quality fat (like avocado, grass fed butter, or a straight tablespoon of coconut oil), greens, and a low glycemic carbohydrate (brown rice, quinoa, sweet potato, or seasonal fruit).

 

Ex: 2-3 eggs (12-18g protein), arugula, ½ an avocado, ½ c brown rice, lemon, olive oil, salt, tablespoon of pesto

Eat at consistent intervals throughout the day, feeding yourself every 3-4 hours.  Lunch and dinner should consist of a fish or animal protein (the size of 1-2 palms), 2 fists of vegetables, 2 thumbs of healthy fats, and an optional 1 cupped handful of whole grains.

Snacks in between meals can consist of seasonal fruit or vegetables and a smaller amount of protein such as a serving of nuts or a serving of greek yogurt. 

6 TIPS FOR STABLE BLOOD SUGAR

  1. Eat at consistent intervals throughout the day, feeding yourself every 3-4 hours. 

  2. Always eat a balance of protein, fat, and carbs and try to avoid eating carbs by themselves. If you can’t find all three macronutrients, choose at least 2 of the 3.

    - Lunch and dinner should consist of a fish or animal protein (the size of 1-2 palms), 1-2 fists of vegetables, 1-2 thumbs of healthy fats, and 1 cupped handful of whole grains.

    - Snacks in between meals can consist of seasonal fruit or vegetables and a smaller amount of protein such as a serving of nuts or a serving of greek yogurt. 

    - Eat a snack before bed consisting of a healthy fat and carbohydrate.

  3. Get adequate sleep (7-9 hours) for more stabilized blood sugar, more energy, less hunger, better decisions, and a happier mood.

  4. Take frequent “breath-breaks” throughout your day (10 focused breaths of a 5-count inhale and 5-count exhale) to calm the nervous system and lower stress hormones.

  5. Adaptogens can help regulate the hormonal imbalance in the body. Use this guide to help you in determining what your body might benefit from.

  6. If you’re a female, increase your exercise and decrease the amount of carbohydrates consumed during your premenstrual week.

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5 Tips for KICKING CRAVINGS when they arise:

  1. Keep healthy food choices on hand always, not only for balancing blood sugar quickly, but also healthier options for when you still need to satisfy that craving for something sweet -  keep these in your bag, in your car, in your desk drawer, etc:

    - avocados, olives, nuts, seeds

    - primal kitchen bars

    - chia seed pudding (3 tbsp chia seeds, 8 oz almond milk, vanilla, cinnamon

    - fresh pressed green juice with half an apple and half a lemon

    - coconut water

    - apples, berries

    - seasonal fruit

    - 70% cacao dark chocolate

  2. Drink a full glass of water

  3. Take a “breath-break” of 10 deep breaths (5 count inhale, 5 count exhale) and check back in

  4. Chew a piece of gum

  5. Eat a protein/fat combo or a serving of almonds (17) and then check in with your craving 10 minutes later.

MINDFULNESS:

When you first begin thinking about your craving, ask yourself if anything was missing from your last meal. Did it contain enough protein and fat to keep your blood sugar stable? Are you actually hungry? Is what you’re about to eat what your body actually needs in that moment? Eat it if you know it will bring you true joy and isn’t an attempt at filling a void, calming your stress, or your body’s cry to boost your energy levels.  If you do eat it, balance it, savor every bite, relax, and move on.

If you find that you still can’t kick your cravings after following this advice, you may want to consider getting your hormones checked.

Let’s Chat!

Do you have a question regarding blood sugar, nutrition choices, and your fitness goals? Do you have any words of advice for others trying to navigate creating a healthy lifestyle? Ask or share below or start the conversation on social using #runningwithforks.

Alcohol & Fitness: How to find a healthy balance - Part 3

Healthy Tips For Before, During, and After Alcohol

I FREQUENTLY GET ASKED IF I DRINK ALCOHOL AND IF I MAKE CLIENTS CUT IT OUT, AND IF YOU KNOW ME, YOU KNOW THAT ANSWER!

If alcohol is something you've decided can be a healthy part of your life, I've compiled some clear information on how it affects the body and how to take care of and replenish your body before, during, and after in this 3-part series.

PART 1: HOW ALCOHOL AFFECTS OUR BODY

PART 2: ALCOHOL, NUTRITION, AND FITNESS GOALS

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 BEFORE

  • First, know your limits and set a boundary for yourself before your first drink.

  • Pace yourself and aim to savor and sip rather than gulp and guzzle.

  • Eat a well-balanced meal beforehand to slow down the absorption into the bloodstream and help stabilize blood sugar.

DURING

  • Go simple. My favorites: red wine, sparkling rosé, prosecco, blanco tequila with fresh lime juice and chili salt.

  • Avoid sugary mixes, concentrates, juices, and mixing various types of alcohol.

  • If you do choose to enjoy a more sugary cocktail (because...live a little...), follow up with extra water and move on to a low sugar drink after one.

  • Hydration: Alcohol is dehydrating so aim to drink 1 glass of water for every drink consumed and sip on water with your drink to avoid drinking down your delicious cocktail all too quickly and reaching for snacks when you aren’t actually hungry.

  • Eat a Balanced Meal: If you show up to happy hour or dinner with an empty belly, choose a healthier option with protein, complex carbohydrates like a grain or starchy vegetable, and a healthy fat such as olives.

  • Avoid eating heavy carbohydrates with alcohol to avoid a blood sugar spike (especially before bed).

  • Avoid consuming alcohol too close to bedtime to help improve the quality of your sleep.

AFTER

  • If you’re feeling hungry before bed, reach for a healthy fat like olives, cashew or sunflower seed butter, raw nuts, or half an avocado with rice vinegar and flaky salt to help stabilize blood sugar.

  • Drink a full glass of water before you head to bed along with a multivitamin that has a good dose of vitamins A, B, C, Zinc, and Magnesium.

  • Supplement with milk thistle (silymarin) – an herbal supplement that helps protect the liver, reduce inflammation, and metabolize toxins (aka alcohol) while helping balance blood sugar.

  • The Morning After: drink 12-16 oz of water with juice of one fresh lemon before anything else hits your system to stimulate the digestive system, support the liver and give your body a dose of vitamin C.

  • Follow the lemon water with healthy fats and fiber, a good dose of greens (perhaps a juice of all greens and lemon) or 1 tsp of liquid chlorophyll (since I know you won’t be craving a gigantic salad) before your coffee.

  • (In case you forgot last night..) Nourish your liver, help remove toxins, and replenish vitamins A, B, C, E and Magnesium with a Multivitamin.

  • Take a Probiotic.

  • GET A WORKOUT IN AND SWEAT! (non-negotiable)

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LOOKING TO CUT BACK? HERE ARE A FEW TIPS:

 
  • Choose a few nights a week that are Alcohol-Free

  • Choose drinks with a lower percentage of alcohol

  • Keep track of how much you drink in one sitting and per week

  • Drink a glass of water before and after an alcoholic beverage

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You can still enjoy moderate alcohol consumption and the social aspects of drinking and stay on track with your health and fitness goals. Determine how important your health goals are to you, consider your personal bio-individuality and genetics, pay close attention to your motivations behind drinking, and follow my healthy tips for before, during, and after.

And make sure that whatever you choose to drink, it’s totally worth it! Because life is too short for it not to be enjoyed and a good cab tastes extra delicious with a healthy meal. 

IMPORTANT: Make sure the drinks you are consuming are enjoyable rather than a form of therapy, numbing, social anxiety, peer pressure, or because you believe it’s beneficial to your health and well-being. Our relationship to alcohol, knowing our personal limits and how to maintain a healthy balance is extremely important.

Let’s Chat!

Do you have a question regarding social drinking and your fitness goals? Do you have any words of advice for others trying to navigate creating a healthy lifestyle? Ask or share below or start the conversation on social using #runningwithforks.