Nutrition

Healthy Snacks for Balancing Blood Sugar

Finding yourself often hangry? Irritable? Gaining or having difficulty losing weight? Difficulty sleeping and concentrating? It may be due to consistently unregulated blood sugar.

Blood sugar regulation In a nut shell: 

  • When we consume carbohydrates they need to be converted to glucose, fats to fatty acids and proteins to amino acids. Carbohydrates have the highest impact on raising blood sugar (blood glucose) levels, whereas protein and fats keep it relatively stable.

  • Food you eat signals a response from the pancreas to secrete insulin the glucose regulating hormone.. Glucose is then either used as fuel, supplying the body with energy, or stored. 

  • Certain foods, those with a high glycemic load (think refined sugars), spike blood sugar which can then lead to a sudden crash.

  • Insulin resistance, when the body can’t properly regulate blood sugar, can develop if levels are to high for a prolonged period of time. This often leads to type 2 diabetes.

  • On the flip side, when we are insulin sensitive and our blood sugar is balanced with proper meals and snacks we have an even amount of energy throughout the day, our sleep is restful, and we generally feel good both physically and mentally with clarity and focus - no hangry attitude!

  • Eating enough protein and healthy fats along with our carbohydrates, avoiding processed sugars and sticking to natural sweeteners like honey or maple syrup, moderate exercise and quality sleep all help in regulating blood sugar.

  • Click here for more info on the glycemic index.

Here’s some of my favourite quick and easy snack ideas!

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Nuts and seeds 🥜 - fibre, protein and healthy fats

Sprouted grain toast with nut butter, seed butter or avocado 🍞🥑 - sprouted grains are lower on the glycemic index, protein, and healthy fats.

Hard boiled eggs 🥚 - protein, iron, vitamins

Hummus and veggies🥒 - fibre, vitamins and minerals

Greens, avocado and seeds 🌱 - healthy fats, vitamins and minerals


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

5 Ingredient Protein Hemp Balls

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These cute little protein balls pack a serious nutritional punch. Naturally sweetened with dates and rolled in hemp hearts - a nutty tasting, complete protein source in tiny seed form. Hemp seeds contain vitamins, minerals, fibre and healthy fats!

Make these protein balls for an afternoon snack and they take about 15 minutes to make! Most of these ingredients you should have on hand.

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INGREDIENTS

6 - 7 dates, pitted

1 - 2 tbsp nut butter(s) of choice such as crunchy natural almond or peanut butter, sunflower seed butter

1/2 cup rolled oats

1 scoop protein powder of choice -  I’m using a plant based vegan chocolate protein from Sunwarrior

3 - 4 tbsp hemp seeds

METHOD

  1. Place dates, nut butter, oats and protein in a food processor or high performance blender. Add a bit of water at a time if mixture is too dry and flaky.

  2. Once well processed into a paste, remove from the food processor and place in the freezer for about 5 minutes to set.

  3. Pour hemp seeds in a bowl.

  4. Remove protein mix from the freezer and begin to roll into small bite size balls.

  5. Roll each ball through hemp seeds to coat fully.

  6. Store in an air tight container in the fridge for up to 5 days.

Wellness Waldorf Salad

The colder winter months usually make us crave warming foods like soups and stews so it’s important to remember to include fresh, raw veggies daily. This leaves me looking for new salad inspo all the time!

Enter the famous Waldorf salad.

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My twist on this classic salad is Paleo approved since we’re swapping plain yogurt from the traditional recipe with organic coconut milk and avocado mayonnaise. Honestly I think this dressing makes this salad, its unreal!

I made mine vegetarian but if you’re looking for some extra protein to make this salad more of a meal, poached chicken is an optional ingredient listed as well :)

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Ingredients

Leaf lettuce

Arugula

2 stalks celery, chopped

1 apple, chopped

1 cup grapes, cut in halves

1 cup raw walnuts, lightly roasted

Option: poached chicken breast, chopped

Dressing

2 tablespoons fresh dill, finely chopped

2 tablespoons fresh parsley, finely chopped

3 tablespoons Organic coconut milk cream - leave in fridge over night to ensure separation

1 tablespoon avocado mayonnaise - I recommend Primal Kitchen Avocado Mayo

Juice from 1/2 lemon

1 teaspoon onion powder

Himalayan sea salt and freshly ground pepper

Prepare your dressing by mixing all ingredients well, toss into salad mix and enjoy!

~ K