3 Hacks to Flatten a Glucose Spike
Why do we care so much about glucose spikes? Doesn’t our body use glucose for energy?
YES!! But too much of anything is bad for us and in the western world FACT, we over indulge in the glucose department.
For women in Midlife in the o-pause phase, the symptoms are catastrophic. Weight gain, hot flashes, loss of libido, insomnia and much more. High levels of glucose in our bodies exacerbate symptoms, but there is hope. A medical study from Columbia University shows that stabilizing glucose spikes, reduces the symptoms of o-pause.
These 3 hacks are simple & effective. Clients lose weight and improve the severity of their symptoms. Best part, they’re easy to incorporate into your everyday life.
Hack Number 1 - How You Eat Your Food is Key
Place your food in order. Eat your fiber first. Proteins second. Followed by fat, starches and dessert. Why? Fiber is a complex carbohydrate that the body cannot fully digest, so it stays in the digestive system longer and helps slow down the release of glucose into the blood stream, flattening the glucose spike. Examples of fiber are: broccoli, carrots, spinach, kale, sprouts, apples, bananas, berries, oranges, whole grains. lentils etc. Basically eat your veggies first!
TIP - as you’re prepping for dinner, grab pre cut veggies purchased from the grocery store, or chopped at home (think celery, carrot sticks, broccoli), and serve with a dip. This is my absolute favorite and munch away.
Hack Number 2 - Time to Dress!
Dress you carbs! Avoid starchy foods (think bread) and sweets (think cake), on their own. You need to dress them up. How? Spread a fresh avocado, cottage cheese or hummus over your bread. Always eat your dessert last but in a pinch, add a generous dollop of Non-fat Greek yoghurt to your dessert. Fiber and fat slow down the digestion process, flattening any potential glucose spike.
Hack Number 3 - Vinegar is Liquid Gold
Plan ahead. If you know you’re eating a heavy carb meal during the day, take one tablespoon of vinegar (any type), ideally 30 minutes prior to the meal. Think vinegar ice block in your spritzer, a tablespoon in your hydration bottle, yasssss restaurants can save you, they have vinegar in the kitchen. Ask your waiter for a glass of sparkling water with vinegar! Why? The main component of vinegar is acetic acid and it has been shown to inhibit the activity of enzymes that break down carbs. You know what this mean - slowing the digestion process, flattening the spike.
Don’t trust me, try me! Try incoporating these hacks for 3 weeks and notice how your body feels. Journal your thoughts & feelings. Do you feel more energized? Are you sleeping better? Is your libido looking up? Seriously, what do you have to lose?!?
Questions, ask away below.
With love and cheers to the simple hacks in our life!
Jessica
