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Miss Nutritionist: The top 10 energy tips of how to look and feel healthy

Much of our energy control is to do with our blood sugar. Your body can only deal with one to two teaspoons of glucose in the blood at any one time. Every time we eat the levels of sugar in our blood rises. This triggers the release of a hormone called insulin. Insulin’s role is to regulate blood sugar levels by taking sugar out of the blood and into the cells.

The more sugary the food the higher the blood sugar level will rise. So, if, for example, you drank a bottle of Lucozade, (which has 21 teaspoons of sugar) the sugar in the blood would rise steeply. The problem with rapidly rising sugar levels is that they will come down at an equal speed. The initial energy rush that the sugar will give you will be followed by an energy slump as the sugar levels come crashing down which is when we start to experience many physical and mental symptoms such as dizziness, faintness, headaches, nausea, blurred vision, sweating, palpitations, cravings and irritability. This happens about an hour after the sugary or refined food has been eaten. This can also happen when we skip meals.

The usual response is to reach for more sweet foods or stimulants such as tea, coffee and chocolate to boost energy levels. However this only raises blood sugar levels again which adds to the roller coaster of high and low blood sugar levels. How can you tell if blood sugar balance is the problem?

– Get tired & irritable
– Feel more stressed
– Crave sugar/sweet foods, coffee, chocolate, tea, cigarettes
– Yawn a lot
– Have mood swings regularly
– Cannot go long without eating
– Weight gain
– Become less productive at work
– Poor concentration and memory
– Drink tea, coffee or smoke during the day
– Insomnia
– Weakness and fainting

Balancing your blood sugar levels is key to maintaining your energy levels. If you can keep blood sugar levels on an even keel throughout the day you are more likely to have better energy levels. The Top 10 tips for balancing blood sugar levels and have loads of energy:

Tip No. 1

Eat little and often. Avoid large meals. Don’t skip meals!! Especially not breakfast (4-5 times per day = 3 meals and 1-2 snacks)

Tip No. 2

Eat protein at every meal and snack – especially breakfast.

Tip No. 3

Eat low sugar (low GI) foods such as wholegrains every day as apposed to refined foods such as white bread, cakes, biscuits etc.

Tip No. 4

Eat fresh vegetables at least twice daily.

Tip No. 5

Eat fresh fruit twice daily (but not all day).

Tip No. 6

Reduce or avoid cigarettes, coffee & tea and drink water during the day.

Tip No. 7

Eat slowly, not quickly.

Tip No. 8

Avoid all processed veg fat (trans fats) and fried food.

Tip No. 9

Exercise for 30 mins daily (for example brisk walking).

Tip No. 10

Take effective supplements.

About Miss Nutritionist

Miss Nutritionist was founded by Rosie Millen who trained at the Institute of Optimum Nutrition. Graduating with a Diploma in Nutritional Therapy she is a fully qualified nutritionist therapist. Miss Nutritionist offers one to one nutritional consultations to improve individual health. She is also a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) which is the professional body for practitioners and the Complementary and Natural Healthcare Council (CNHC). Rosie’s passion is helping people to achieve better health and we believe that by improving diet and lifestyle they are in a better position to achieve anything they want. Her approach is realistic and manageable by considering what works for you.

Complimentary e-book of the Top 10 energy tips, visit:
Private Appointments by advanced booking at:
Miss Nutritionist, TE London, 809 Fulham Road, London SW5 5HE.


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