Stabilizing blood sugar is the key to managing energy, weight, mood, hormones and cravings. Many people are riding the wave of energy ups and down during the day and it can take a toll on you both physically and emotionally. For many, they know what foods are healthy and that eating clean is the best step in their wellness journey. So their big picture nutrition isn't an issue, it's the little modifications we make in their day to day that end up having a huge impact.
1. Have a breakfast rich in what I call the two P’s— protein and produce—in the morning. This is when our blood sugar is the lowest, and if you break your fast with sugar, it can increase your hunger hormone ghrelin. This leads to increased hunger and blood sugar issues during the day. Protein will keep your appetite and energy consistent throughout the day. Examples include eggs, nut butter, smoked salmon, etc.
2. Have a protein and some fat with every meal, including your afternoon snack. Think apple and almond butter, hummus and veggies, avocado and toast, smoothies, etc.
3. Include full-fat products. Fat fuels metabolism, are needed for hormone production and helps you absorb key fat-soluble nutrients. The more nutrition your body absorbs, the better your energy will be. Furthermore, a diet too low in fat can actually increase your cortisol levels.
4. Change your nightly habit: Limit after dinner snacking. Try to swap instead with a warm beverage like a turmeric latte, ginger tea, etc.
5. Hydrate: We wake up dehydrated so make it a habit to have a glass right when you wake up. Seeing as 60% of the adult human body is water, it's important we replenish it—constantly. As the day progresses, most of us tend to reach for that cup of coffee as an upper when we should really be reaching for a glass of water and food that can actually provide true energy. Generally, we should be consuming half of our body weight in ounces of water a day.
About Stephanie Middleberg, MS + Provenance Meals Wellness Partner
Stephanie Middleberg, MS, is the founder of Middleberg Nutrition and the best selling author of The Big Book of Organic Baby Food. In addition to her practice and book, Stephanie works with the world-renown 92nd Street Y to curate the institution's health and wellness speaker series. Stephanie is a regular presence in the media including appearances on major television networks including ABC’s Good Morning America, CBS, and Fox, and is consistently featured in top-tier media publications including Harper's Bazaar, Elle, Glamour, Shape, Self, Marie Claire, and Cosmopolitan, where she serves as the magazine's nutrition expert. Stephanie earned her Masters in Clinical Science and RD at New York University. When she isn’t working, you can find Stephanie jogging with her husband and son, traveling, or concocting recipes in the Middleberg Nutrition Test Kitchen