Do you want to boost your energy and lose weight?

The summer holidays are here! But what can you do to ensure you look and feel your best? A great way to improve energy levels and lose weight is to balance your blood sugar levels throughout the day. 

Sugary snacks release glucose into the bloodstream very quickly and will give you an instant but short-lived surge of energy. If glucose levels are too high, the body brings your blood sugar levels down very rapidly by releasing a large quantity of insulin. This may cause your blood sugar to become too low and you may feel a dip in energy or suddenly feel hungry. It is then when you may experience a sugar craving and are more likely to choose the wrong foods and eat more than you need. This can lead to a vicious cycle of fluctuating blood sugar levels, irritability, poor concentration and weight gain.

Top tips for balancing your blood sugar  

 Eat good-quality protein with meals and snacks, as this slows down the release of glucose into the blood. Good sources include fish, eggs, lean white meat, beans, lentils, hummus, nuts and seeds.
 Choose low GI (glycaemic index) foods such as whole grains, vegetables and pulses; avoid refined carbohydrates such as white bread, white pasta, biscuits and cakes.
 Try not to go too long between meals.
 Ensure you are getting adequate fibre in your diet.
 Keep your intake of alcohol and caffeine to a minimum.
 Take steps to manage your stress levels and take regular exercise.
 Include cinnamon in your diet as this is a great way to help to stabilise blood sugar levels.

Recipe

Power Shake

Serves 6

Ingredients

2 tbsp   porridge oats
½    lime, juice only
250g   low-fat natural or soya yoghurt
250–300ml  low-fat coconut milk
300g   blueberries and blackberries (can be frozen)
75g   ground almonds
2 tbsp   honey
Pinch   cinnamon
To garnish  fresh fruit

Method

1. Soak the oats overnight in the lime juice plus 1 tbsp water if possible.

2. Put everything in a liquidiser and blend until smooth.

3. The mixture should be quite thick, but add extra coconut milk if too thick. Extra honey can be added if necessary.

Other fruits you may wish to use include mango, pineapple or passion fruit.

Reproduced with kind permission from Precious Health Ltd.