By Christine Bailey
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Extra resources for Natural Power Foods: Healthy Foods and Recipes to Lift Your Mood and Boost Your Energy Levels
Always seek professional advice regarding the use of supplements, especially if you are currently on medication. Vitamin D3 improves metabolism influencing many different genes including those associated with diabetes. Vitamin D insufficiency is also commonplace. It is important to monitor your levels with your doctor to ensure it is at an optimal level. Chromium is an important mineral for sugar metabolism and improving insulin sensitivity. The B vitamins, particularly biotin, are also involved in processing sugar, improving glucose metabolism.
GOOD-MOOD SUMMARY To optimize blood-sugar balance: base your meals around unprocessed whole foods avoid stimulants such as caffeine found in chocolate, coffee and tea avoid alcohol and cigarettes avoid sugar in all its forms, including sweeteners avoid refined, white and processed foods, prepared foods and take-outs avoid fruit juice and fruit drinks, soft drinks and sugary beverages follow a low-glycemic eating plan based around lean protein with some healthy fat and an abundance of low-glycemic vegetables always eat carbohydrates with protein and healthy fat eat small meals/snacks five or six times a day include 1 teaspoon cinnamon daily and 4–6 cups green tea see pages 114–175 for some healthy recipe, meal and snack ideas consider taking nutritional supplements designed to support blood-sugar balance (see left) THE STRESS RESPONSE While we all need a certain amount of stress to keep us motivated, when it takes over our lives it can adversely affect us.
Stress management is therefore crucial to help you deal with ongoing stress in your life. What and how we eat can also support our body’s stress response. One of the first steps is to follow a strategy designed to balance your blood-sugar levels, as summarized on pages 16–25. When blood-sugar levels fall, the adrenal glands are triggered to release adrenalin and then cortisol to help deal with the stress of perceived starvation. Cortisol induces glycogen breakdown in the liver, so that the bloodstream is replenished with glucose.
Natural Power Foods: Healthy Foods and Recipes to Lift Your Mood and Boost Your Energy Levels by Christine Bailey