Hi Sweet Friends,
Who here often feels overly tired? Who here can relate to wanting to do more fun things with your family or friends, but just don’t have enough energy to do it or feel in shape enough to enjoy it? Who here feels like they are taking care of everyone else with no time to take care of themselves? Who here can remember a time in your life when it felt easier to eat well and follow through?
And who here suffers from some kind of stress – from work, family, life, in their day-to-day lives? Most of us right!?
As a Transformational Health Coach and Nutritional Therapy Practitioner, I specialize in working with women who can remember at one time eating better, taking care of themselves better, but somewhere along the line – be it their career, their family life, they have put themselves on the back burner and that burner is nearly off. And this is quite common for women in their 40s and 50s.
Today I want to share with you the quickest way to get back on track and reclaim your health and your energy so you can feel like yourself again, no matter what your age.
I’m going to share with you 1 powerful mindset shift that has helped me and my clients get back on track to feeling good again and finally resolve feeling overly tired, experiencing up and down moods, feeling forgetful and feeling like they only have the energy for chips for dinner.
So where is the best place to start so you get results quick?
The first shift is understanding that eating REAL Food Really Can Make A BIG Difference!
Depending on what you eat, Food can make you sick or It can make you feel energized and vibrant. Each meal, each day can send you into the direction of feeling stronger, clear, more energized or more and more depleted. It’s THAT powerful.
A balanced plate with real food creates balanced blood sugar and that equals balanced energy and balanced moods. And if you have better energy and moods, how does that affect your thinking? You think better. Your actions? You do better. Food is the fastest way to feel better.
So let’s take a look at this whole blood sugar thing, what it is and how to make a few tweaks to your plate to eat for energy.
Let’s take a quick look at what’s happening in the body when you eat lots of sugar or processed foods and why we experience that awesome sugar high. And what happens when you throw stress into the mix.
Products containing lots of sugar usually don’t contain lots of fiber, fat or protein. Fiber, fat and protein slow down sugar absorption, so when those nutrients aren’t present, your blood sugar shoots up really fast, like to the top of a roller coaster.
Now at the top of this roller coaster, your brain is alerted. Your brain uses about 50% of your blood sugar at any given time, so any drastic rise (due to sugar) or fall (not eating) in your blood sugar levels cause your brain to flip out. So when you’re blood sugar spikes up, your brain and your body aren’t happy – to YOUR body, THIS IS AN EMERGENCY.
So what does your body do? Your pancreas secretes the hormone INSULIN to bring your blood sugar back down.
Here’s the problem. We have spent a lifetime eating a lot of high-sugar, processed products – so insulin has gotten really used to doing its job too well.
When insulin is sent out, it doesn’t just bring your blood sugar back down into balance, there’s often too much insulin secreted, and our blood sugar dips way down. And that’s the blood sugar crash you feel after the sugar high – that shaky, spaced out, forgetful, uncomfortable feeling.
So you’ve had a blood sugar crash – now what does your body crave when you are down there and still stressed, in the middle that nasty crash? MORE SUGAR! And what happens to our blood sugar when we eat the sugar again? It goes up, up, up – back to the top of that roller coaster.
And so the up and down cycle continues. This is one of the reasons we quite literally love carbs and sugar and crave it constantly and when our bodies are stressed, we lose control of some of our brain function to stay mindful and calm to then make healthy decisions. Think HANGRY and eating whatever is in the pantry when we get home from work.
And there’s a little more to the story…..
After the hormone insulin is sent out to take excess sugar out of the bloodstream, it has three places it can take that sugar:
1. Your brain
2. Your blood cells
3. Your muscles
Now if all those receptors are full because you’ve been eating a lot of sugar already, where does that excess sugar go?
Yep, right on the belly & hips. That excess sugar is stored as FAT in all the places we don’t want it!
And our bodies can become resistant to the insulin. That’s the first step on the path to diabetes.
Now here’s yet another not-so-thrilling thing. When your body is producing insulin to bring you down from the sugar high, it can’t produce what’s called glucagon. Glucagon is very important especially if you are trying to shed excess weight because it’s the hormone that takes fat out of storage to be burned.
So if you are eating sugar, not only are you probably storing some of it as fat, you also can’t release fat to be burned, because the sugar blocks glucagon production and fat-burning. That’s a bummer.
And here’s something else I want you to consider: these days, many health-conscious people know their blood sugar levels go up and down on a sugar-induced high, but they often don’t realize the emotional roller coaster ride that accompanies this. We feel happy and energetic for a while and then suddenly, unexplainably, we find ourselves arguing with our friend or lover, stressed, or mentally beating ourselves up. Our moods are all over the place. Has anyone experienced that? Yeah, that’s a bummer too. So how do we fix this? With a balanced plate to help balance our blood sugar.
What does a balanced plate look like?
When we have a balanced plate with the right portions of protein, healthy fats, and lower sugar carbs, our body has the right mix of fuel to keep your energy sustained. Think of a campfire. When you build a campfire, you start with kindling. It lights up fast and burns up fast. Kindling is like Carbs. It gets burned up quickly, so if we eat too many carbs, we are constantly hungry and looking for fuel. Fats and Protein are the big logs on the fire. When we add those to our place, our body now has fuel for a long burn. We feel satisfied and have the energy to get from one meal to the next without carb or sugar cravings, energy crashed or erratic moods.
So a balanced plate will create stable energy and stable moods by balancing our blood sugar.
We start with nutrition because it’s an easy place to start that has a HUGE impact on how you feel. And when you feel better you make better choices and have the energy to even want to exercise, or start a meditation practice or go for a hike with the family. You are taking proactive measures to feel good AND avoid the lifestyle diseases like diabetes, obesity and heart disease.
So what to do next? If you think you’d like some support and accountability to get a handle on this, join me for the next RESTART class. It’s a 5-week class where I’ll teach you how to balance a healthy plate plus give you an education in supporting healthy digestion, blood sugar and all about healthy fats. I’ll set you up for success and teach you how to move forward in a way that is perfect for your body.