eMbody Fitness: Afternoon Slumps, Summer Berries

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By Elli Davis, July 11, 2010

Ask the Nutritionist

Photo by Philippe Put

Q: I am an active, healthy person but I always get the afternoon "slump and fog" which has me running for something to give me energy. Could I have a blood sugar problem? Besides nuts, what else could I carry with me to avoid this hypoglycaemic type reaction?

A: When was the last time you had a full physical to rule out anything medical that could be contributing to your low energy levels? Assuming that everything is normal, you could be eating the wrong things for lunch, causing your blood sugar to surge then dip. Eating foods that don’t send your insulin levels through the roof is the first step. Eliminating sugar, white flour and processed foods like white bread and bagels, deli meats and processed cheese and other simple carbohydrates like cake, cookies, and crackers. Complex carbohydrates are the best choice: whole grain breads, crackers or even healthy cereals like Kashi Go Lean or Nature’s Path multigrain oat bran flakes topped with fresh fruit and low fat milk or soy/rice milk. Fresh fruit and vegetables with a lean protein – beans, legumes, chicken, fish, and nuts and seeds are another alternative to the all white processed meal. If possible, try switching your workout times. Physical activity is a fantastic way to improve your insulin levels – 20 minutes of heart-pumping exercise can yield you over 2 hours of extra energy! Focus on eating well, not going longer than 4 hours between meals/snacks and finding time to get moving. Lastly, are you drinking enough water? Or, rather are you drinking enough caffeine-free fluids throughout the day? Dehydration and fatigue are linked. In fact, chronic dehydration leads to general fatigue and lethargy. Aim for the fast and easy 8x8 rule: 8 cups of water per day. Herbal teas and food also provide fluids. As for carrying snacks, throw an apple with some pumpkin seeds in an environmentally friendly container and keep close by. The healthy fats and protein from the seeds digest more slowly giving you a sustained energy stream and the apple provides the carbohydrate, thus clearing up those afternoon fogs.

The Berry Facts...

Cereals by Michael Johnson

Summer officially arrived at 7:28 am, Monday, June 21st and with it came a fresh crop of some of nature’s most delicious and nutritious foods - Berries. Berries are nature’s gifts to us – they are beautiful, colourful, delicious, and provide nutrients like no other food can. They are routinely included in most weight loss plans due to their low glycemic load and calorie content. A small handful of berries provide more Vitamin C than an orange. Rich in fibre, they can help lower blood sugar levels. According to Health Canada, eating a diet rich in fruits and vegetables helps protect us against so many illnesses, provides immune support and may even supply protection from certain types of cancer. Fresh fruits have an alkalizing and positive effect on our blood’s pH levels – thereby helping to reduce cellular inflammation. Which are the best for us? Strawberries are high in Vitamin C and Raspberries can boast about their fibre content. Blueberries have high antioxidant levels and blackberries are a source of potassium. Let’s take a more in depth look at each variety.

DV% = Daily Values Percentage of

When choosing the perfect strawberry, look for those with a symmetrical shape, brilliant colour and natural sheen. Blueberries should be dry, round and plump. Their colour should be deep blue with a white haze. Raspberries are best when they are plump, evenly coloured and are void of any mold. Avoid Blackberries that have dents. And, whenever possible – choose organic. This will further reduce our consumption of unwanted pesticides and herbicides.

For more information visit the eMbody website!