During the holidays it is easy to eat sugary sweets excessively. You will often notice that around 3 pm you experience an energy drop. This is usually a sign that your blood sugar levels have soared and you are now experiencing the energy drop following sugar. Your head feels like it's stuffed with cotton and you can not think clearly. You may find it difficult to concentrate and all you really want to do is get in bed and take a nap.
Sounds familiar? At one time or another, most of us have experienced what it is to hit the 3 p wall. M. Whether in a corporate environment or during everyday life, this energy drop in the afternoon is too common.
While our circadian rhythm has a role to play, hence the reason why napping is such a popular phenomenon throughout the world, there is another factor that can affect our energy in the afternoon …
Food! There are 3 main nutritional factors that determine whether you are rising or snoring at 3:00 p.m.
1. Sugar. A great success of the sweet creates a temporary impulse in our energy and state of mind. However, this feeling is short-lived, as blood sugar levels soar and cause the pancreas to release insulin into the bloodstream. The resulting insulin capsule is responsible for the energy drop and the stunning we feel after eating a sugary indulgence.
2. The fiber. Dietary fiber provides the forage we need to keep our digestive tract in optimal condition. It also adds volume to the meals and tells our stomach that we are full. This helps to level our blood sugar level between meals and prevent any significant energy drop.
3. Protein. Like fiber, protein has a very high satiety factor, which means it helps you stay full for longer. Along with a moderate dose of healthy fats, proteins break down and digest more slowly than fast-burning carbohydrates (such as sugar). This helps a lot to feel full of energy and vitality between lunch and dinner.
So, as you can see, a nutritious and satisfying snack should contain this triple threat of low sugar content, high fiber content, a bit of protein and, ideally, some healthy fat that is added. Here are some of my favorite sandwiches to avoid falling food:
1. Dip Cauliflower Cream (With Veggie Sticks)
This is very easy to beat together and will keep any hunger at bay. Simply steam a cauliflower and mix with the desired amount of yogurt (either organic or coconut milk), garlic, lemon juice, cold-pressed olive oil, sea salt and cracked black pepper until it is thick and creamy. Serve with crunchy vegetable sticks.
2. Miso Soup With Wakame Flakes
A perfect and nutritious snack as we head to the coldest months. In addition, this light snack has a good dose of iodine to support thyroid function.
To do, simply:
Bring a jug of filtered water to a boil. Use kitchen scissors to cut some dry wakame in a cup. Pour over boiling water and let the wakame soak for 5 to 10 minutes, or until it softens. Discard the first batch of soak water, using a fork or sieve to hold the soaked wakame. Add 1 spoon (or more if desired) of organic miso paste To the cup that contains wakame and fill it with fresh and warm water. Stir to dissolve the miso paste, then enjoy!
3. Avocado and Sauerkraut
It is virtually impossible not to feel sustained and overloaded with this healthy gut snack! Simply cut an avocado sauerkraut and a spoon in half in the hole where the seed was formed. Take a fork and start getting into goodness.
4. Yogurt and Berries
Natural sugar-free and sugar-free yogurts offer a good source of protein and are highly satiating. Look for a brand that does not contain added sugar and target organic products, especially if you choose a variety of dairy products.
Of all the choices in the realm of fruits, the berries are lower in natural sugars and will not drastically affect your blood sugar levels. For example, a whole basket of berries contains less carbohydrates than an average apple! This highly antioxidant addition to your yogurt will also add extra fiber and flavor.
5. walnut butter in celery
Do you remember the ants in a trunk? This snack is not just for children! However, I would recommend using other butters in addition to peanut butter.
At home, we make a variety of nut butters using our squeezer. It is less expensive than buying at the store and is better for you, since fats are released and eaten fresh before they are completely oxidized.
However, if you do not have the time or inclination to make nut butter at home, try buying an organic brand without added oils or salt in excess.
Simply rub on celery sticks to enjoy a healthy snack!
6. Raw or steamed broccoli, dipped in olive oil and Dukkah
Many cultures have eaten bread and dukkah in combination for centuries. So, why not skip heavy carbohydrates but enjoy the same sensational flavors?
Simply cut the broccoli into small florets (raw or steamed) with two dip plates filled with olive oil or dukkah. Dip the broccoli in olive oil first and then cover with dukkah. Guess!
7. Paprika Eggs
A hard-boiled egg makes a convenient and transportable snack. Filled with quality proteins, iron and B vitamins, it is also highly nutritious, if not a little soft.
Enjoy the flavor with just a hint of paprika and sea salt. It's all you need to keep your taste buds happy while you nourish your body!
Here are some more of my favorite sandwiches from the Food Matters recipe file:
Chia seeds absolutely set the nutritional "triple threat" that we seek; no sugar, but pumped with healthy fats and fiber fill. They are not called Superfood for any reason!
This pudding does not take time and can be prepared in advance for convenience. Reduce or omit the natural sweetener to obtain even more benefits of blood stabilization!
The next time you're craving some fried food, try this recipe! You would never know you are eating cauliflower, however, your body still gets the benefits of eating this nutritious vegetable. These pips are eaten fresh, but still they are totally more attractive the next day.
10) Nut cake
Do not be fooled by the "cake" in the title: this recipe does not really require baking.
All you need is a food processor and a few pantry staples. Absolutely ideal for those days when you're craving something sweet, but you do not want to suffer from sugar blues afterwards.
eleven) Green juice
While it is possible that a green juice does not contain protein or fat and is fairly low in fiber, it is still a wonderfully enriching elixir for those days when it needs an increase in energy. It is a simple and convenient option to flood your cells with the vitamins and minerals of Mother Nature. Try it for yourself!
This delicious dish meets all the requirements; Quinoa provides a good hit of fiber, eggs provide protein and vegetables provide vitamins for your body to function at peak performance.
These frittatas can be prepared and easily frozen in advance, so you can have a satisfying snack in the race.
What is your favorite sandwich to stabilize blood sugar levels and keep you full?
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