Break old habits

Our bodies signal us to eat based on our usual eating habits. You get hungry at 8am because you usually eat at 8am. Same with lunchtime. Same with dinner. If you snack at mid afternoon, you’ll start to get hungry for your snack around the time you usually eat it. If you decide not to snack or have a meal at a given time, your body will still expect the snack, and even if you are not physically hungry, you can get a case of pseudo-hunger where you feel hungry even if you just ate 20 minutes earlier!

Hypoglycemia: The underappreciated blood sugar disorder

Poor eating habits, the addition of unhealthy ingredients, increased stress and poor sleeping habits has led to the increased incidence of this underappreciated blood sugar disorder: hypoglycemia. Individuals with hypoglycemia can often have symptoms that include: headaches, increased irritability, difficulty concentrating, palpitations, light-headedness, fatigue, anxiety, excessive sweating or urination, leg cramps, dizziness and clamminess. Other symptoms can be related to eating. Patients I see with this diagnosis often feel more tired after meals, feel “sick” when they either miss a meal or if a meal is delayed. Traditionally treatment for hypoglycemia has been to give sugar. Unfortunately, this treatment only provides temporary relief and in very sensitive individuals causes an even greater reaction thirty minutes to two hours later. Although, a strict low carbohydrate diet is helpful, it does not always solve the problem by itself. At the Center for Balanced Health, we help patients manage their hypoglycemia by telling them to: - Eat five to six small meals a day about every three hours. Think of yourself as a fuel-efficient automobile. You want constant flow of energy (glucose) throughout the day. - Avoid meals that are too small or too large especially at night. Meals that are too small will not provide enough energy to get you through the day. Meals that are too large place a larger burden on your metabolic system to process these nutrients and thus can trigger a hypoglycemic reaction. - DON'T skip meals especially breakfast. Breakfast is the most important meal of the day because it sets the tone. - Balanced eating. Always have some protein and fat at each meal or snack. Avoid and limit foods high in sugar or other refined carbohydrates especially on a empty stomach. Still utilize a controlled carbohydrate approach and get your carbohydrates from foods high in fiber (dark green leafy vegetables, non starchy vegetables, avocado, high fiber low carbohydrate crackers as examples) - Get a good night’s sleep. Good sleep helps replenish your system so that your body works more efficiently. - Use of a fiber supplement (make sure you take with enough water) or eating a high fiber food (without refined carbohydrates or sugar) before meals or snacks can help slow the absorption of carbohydrates and thus prevent rapid declines in blood sugar. - Exercise regularly. Strength training can improve glucose metabolism - Avoid alcohol, caffeine, tobacco use - Avoid the use of stimulants If you suspect hypoglycemia, the best diagnostic test is a glucose tolerance test with insulin levels and an HgbA1c. I usually do this test in my office because a glucose challenge can sometimes precipitate symptoms of low blood sugar.

Include Vegetables at every Meal

Vegetables contain fiber, so they will fill you up and keep you regular. Vegetables also contain important antioxidants, nutrients that protect your cells from oxidative damage. Add more veggies by rounding out lunch and dinner with side salads and heaping servings of steamed or sautéed broccoli, cauliflowers, greens, or another veggie of your choice.