Why your blood sugar plays an important role in weight loss?

I’m guessing you’re not that excited about blood sugar!

If you’ve been hanging around me for a while, you’ll know one of my mantras is “education empowers.” I appreciate that when it comes to dropping the kilos you just want it to happen yesterday and not have to think about the facty stuff. (my word, not found in English language)

In this case, knowing the details and facts does empower you and promotes positive change.

One of your body’s highest priorities  is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel and also is a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, then you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (think an overdose of sugar, high carbs, starchy foods!) then your body sends out the sugar police (insulin) to return  the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normalcy!

So here are some tips for healthy blood sugar levels & weight loss!

  • Focus on including protein at breakfast. Eating up to 10 gms of protein at breakfast sets you up for normal blood sugars throughout the day.

In Fact – protein should be included in every meal and snack. At lunch/ dinner use the palm of your hand as a guide to amount that is right for you. A meal/snack with protein will make you fuller for longer than a meal without.

  • Eliminate wheat – the version of wheat we eat today does not resemble its ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!
  • Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch /dinner. Fill half of your plate with veggies and salad.
  • Do not eat carbs alone ie an pear, your blood sugar level will rise – eat it with some nuts or a slice of cheese or mouthful of yoghurt (full fat plain)
  • Ensure there are healthy fats in every meal and snack. The combination of the protein, carb and healthy fat all work together to keep your blood sugar stable.
  • Don’t stress – stress releases the hormone cortisol, which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat). Stressing?
  • Go for a walk or do any exercise instead!
  • Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you are one of the more than one billion people on Facebook, I warmly invite you to join my facebook group – The Balanced Approach- Your Way To Wellness. 

In this group you’ll find a space that is safe, caring and warm. 

Where you can share your wins and losses, shout out, ask for help and support others. 

I’m there to support you, provide strategies, tips, recipes and know how and the occasional ‘kick ass’ if that is what’s required! I’d love to see you there…..Join here.

Protein packed tomato zucchini frittata. Mindful Eating. Pin Me!
Protein packed tomato zucchini frittata. Mindful Eating. Pin Me!

Be Healthy, Happy & Amazing!

Caroline x

5 Reasons you’re hungry all the time!

hungry

 

I often hear people say no matter what they’re eating they’re hungry all the time. This is not a new phenomenon and in most cases they are hungry, but the first question to ask is what are they hungry for?

And the answer to this is two part.

  1. They are actually physically hungry and their body is telling them so.
  2. They are emotionally hungry for something other than food but they do not realise that and head to the pantry instead!

Today I want to delve into number one and share with you 5 reasons why you may be constantly hungry.

 

  1. The food you consume throughout the day is high in sugar.

Yes there are the obvious ones like those highly processed sugary foods well know so well and so often crave, but there are many foods with lots of hidden sugars which you may not be aware you’re consuming on a daily basis. And to add insult to injury, if your diet is high in processed carbohydrates, then your only adding more sugar to the pile. We now know sugar is actually an addictive substance and your body will continually crave more … hence your hunger.

2.You are not eating enough protein at each meal.

Eat protein with every meal and you will be fuller, more satiated for longer. Leave protein out of the meal and guess what you’re hungry sooner rather than later. Eating protein ensures your blood sugar levels are kept on an even keel and that is number one when it comes to your body burning up fat, which is what we want in weight loss.

3.You are not eating enough real food. 

Again if you’re daily consumption is filled with processed, high sugar, packaged and processed carbohydrates, then you will be hungry all the time. Your body needs real food – one ingredient foods – which are full of nutrients, vitamins and minerals – all essential for optimal health and wellness. If you’re not eating these real foods then your body will crave them… hence your constant hunger.

4.Your hormones are out of whack!!

Your hormones are like soldiers keeping things in sync in your body – your energy, hunger, sleep, moods to name a few. They are the regulatory officers who ensure that everyone is doing their job correctly and efficiently. If they’re out of whack – such a scientific term – then havoc and hunger reigns.

5.You’re not getting enough sleep.

So yes if you are not getting enough sleep for whatever reason, then you will pay the price. The price is more often than not hunger and eventual weight gain. Lack of sleep also causes hormone havoc and you’ll find yourself craving high processed sugar foods to up your energy levels. So you eat them and then BAM, you coming crashing down again and the whole cycles repeats itself.

Hunger is your friend not your foe. It’s a signal from your body that it needs fuel and it’s time to eat. What you then choose to eat determines the next time you’ll be hungry. So why not choose foods that nourish you and promote wellness?

The above is a very brief explanation of why you may be hungry all the time. I could add another 10 reasons to the list, but this is a very good place to start.

With each explanation I wanted to give you greater detail and stopped myself otherwise you’d be here all day! So in the next 5 posts I will go deeper into each reason  and give you strategies for positive change. Don’t forget to come back and discover more ways you can be a healthier version of you.

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Be Healthy, Happy & Amazing!

Caroline x

 

Whether you think can or you can’t, you’re right.


whether-you-think-you-can-or-you-think-you-cant-youre-right

And that my friends is true for weight loss and putting an end to emotional eating…

No doubt you’ve heard before that your thoughts become your words, and your words become your actions.

If you believe you can drop the kgs, then congrats, you’re halfway there. If you think you can’t – because of all sorts of reasons, excuses, stories and lies that go on in your head – then guess what …? It ain’t gonna happen!

Until you think you can, any attempts made will end in frustration and you’re probably feeling more miserable.

If you’ve been a yo-yo dieter then you know that you start out with all the good intentions in the world. This time it’s going to happen…

Over time however, you can’t maintain the momentum of ‘the diet’  – the restriction the deprivation – and more often than not you end up giving up and putting the weight back on… and maybe more some.

Sound familiar?

I’d like you do something for me. Think back for me to that time and check in with yourself. Did you really believe in your heart and in your head that you’d be successful with your diet? Did you make the necessary changes to the way you think and how you act to  make it all happen?

Or perhaps you’re an emotional eater.

You’re stressed from work or family ‘stuff’ and you relieve your stress by heading to the pantry, fridge or cookie jar. Or perhaps you’re hurt by someone’s words and/or actions, or feel sad or lonely and you seek comfort in a box of chocolates or ten oversized chocolate easter bunnies! (it’s that time of year!)

You finish your chocolate frenzy and let me ask you this – has the boredom, frustration, stress, hurt, anger or loneliness gone away? I’m guessing it did for a fleeting moment, but then it came back hitting you like a freight train.  Now what do you do next? You throw the emotion of guilt onto the pile because you’re beating yourself up over your little pig out!

Do you think you can break out of this cycle?

Do you believe you can?

Or do you believe you’re caught in the stuck rut and it’s hopeless, so why bother? Why not just keep eating? It’s all too hard…

You haven’t done it in the past so why on earth is it going to change in the future?

It doesn’t have to be this way.

The way you think plus the way you focus plus the way you act is going to give you the results you want.  Your head has to be in the right place to successfully drop your weight once and for all.

This the reason why I do what I do, I know this is the missing link and I see the positive change in my wonderful clients after we’ve worked together. I’m going to share some of this with you on my new webinar – 7 Steps to Permanent Weight Loss. Hit this link here so you can sign up, and if you can’t be there live there will be a replay…so what have you go to lose… other than those unwanted kgs!

Be Healthy, Happy & Amazing!

Caroline x