Archive for November, 2012

Five Tips to Balance Blood Sugar for Energy and Vitality


Balancing blood sugar levels throughout the day is the key to steady energy, balanced moods, and clear thinking.  Have you ever wondered why your energy levels crash in the middle of the day? or for no reason at all you find yourself upset or stressed over something that shouldn’t really bother you? Many times fluctuating blood sugar levels can be responsible for these maladies and there are a few simple things you can do about it.

1. Start your day with a super food smoothie


Fuel’s super green smoothie


Fuel’s cacao maca smoothie

A simple smoothie made from a high quality protein (we are fans of Sun Warrior and Vega over here at Fuel), unsweetened non dairy milk such as almond or coconut (coconut water is another great option) natural sweeteners such as dates or frozen fruit, soaked raw nuts and seeds for extra creaminess and healthy fats, and super foods like raw cacao, chia, greens powders, or hemp makes the perfect breakfast to infuse your day with energy.  This also makes a great afternoon snack to get you through until dinner.

2. Eat clean


shopping at the local market for the Fuel meals, we use only the freshest ingredients!

Always choose whole foods over refined and processed products.  Refined sugars and processed foods contaminated with artificial ingredients put a huge stress on your body.  Many people look to refined sugary products for a quick energy boost because their blood sugar is often way out of balance.  When you turn to these foods the cycle simply continues, a momentary increase in energy always results in a crash leading you to more sugary foods.  We need real food to function at an optimal level.  The body has no idea what to do with artificial flavors, sweeteners, and preservatives.  These ingredients create physiological stress on the body and eventually throws metabolic processes way off track.  Using fresh ingredients is always the best choice!

3. Eat smaller more frequent meals throughout the day


how to eat the Fuel way…each vertical row represents a day’s worth of meals on the Fuel plan

Long gone are the days of ‘three square meals’!  The vey best way to keep your metabolism ‘Fueled’ and blood sugar balanced is to have smaller more frequent meals.  The body does not like to digest large quantities of food at one sitting nor does it function optimally by skipping meals throughout the day and then consuming most of your calories at one meal.  In order to have sustained energy the human body thrives on moderate portions of clean, whole foods eaten every few hours, this is the best way Fuel to your active lifestyle!

4. Incorporate exercise throughout your day


Desk-ercise anyone?

Many people think that if they get a daily workout in at the gym this is enough, not so!  I am a big fan of scheduled workouts, I look forward to mine daily, however if you are sedentary for the greater part of the day and then hit the gym hard this actually creates stress in the body.  Incorporating simple movements throughout your day is a great way to warm up the body for more intense exercise and keep the metabolic fires burning all day long.  Even if you sit at a desk 8 hours a day just getting up to stretch and walk around the office every hour will help.  We all know the ancient wisdom of taking the stairs, parking further from your destination, walking instead of driving, cliche as it sounds if you add it all up it really does make a difference.  Movement throughout the day is an excellent stress reliever as well, taking a break for a short walk will inspire creativity even in the midst of looming deadlines, you will always find yourself more productive in the end I promise!


5. Take time to just chill out!


Taking time to decompress and unplug from the craziness of life will do wonders for your body, mind, and spirit.  When we are in a constant state of sensory overload our bodies produce excess cortisol which sends blood sugar on a roller coaster ride.  Taking time throughout your day to stop what you are doing and take a few deep breaths is a great habit to get into.  Just like you schedule your workouts and business appointments schedule breaks during your day and make an appointment with yourself for rejuvenation each and every day.  Doing anything that is for no other reason than pure joy can be considered a rejuvenating activity.  When was the last time you did something just because it was fun?

These tips offer a great jumping off point to more energy, less stress, and an overall feeling of wellness.  Often times we overwhelm ourselves with complex rules of how to achieve optimal health when really all we need to do is take a few baby steps.  Once you change a few easy to modify habits your increased vitality will direct you to make even greater changes and soon you will find yourself easily doing a juice cleanse with the drop of a hat!

Cheers to your increased vitality!

Michelle Waithe, holistic nutritionist at Fuel