Business. Life. Nothing goes well, when you're not taking care of your body. Even if you are the richest person on the planet, it's nothing if you're not healthy and have a high quality of life.
Have you ever become HANGRY?
A low blood-sugar state that let out the Hulk that is hiding away inside of you?
SCIENCE. This is a THING!
Low blood sugar causes the hypothalamus (in your brain) to act out like a 3-year-old in a temper tantrum - throwing your body and mind out of whack. The hypothalamus creates serotonin, which makes us "feel good." When your serotonin stops, it creates a shift... It requires a serious drop in blood sugar, but can cause anger, fatigue and poor concentration.
A study from the PNAS (Proceedings of the National Academy of Sciences) in 2014 does support that a higher level of aggression happens in those with low glucose. There was a study of a group of 107 couples and measured glucose levels twice a day for 3 weeks. (The anger was manifested by sticking pins in a voodoo doll that looked like their spouse - YIKES!!)
SCIENCE. Being hangry. It's real.
Not only may you get this response when your low-glucose comees into play, but there is a potential counter-attack happening from your body (Fight or flight kicks in!) that may flood you with adrenaline to compensate! This process can magnify any other situation that may be "trying" in your life, just making it worse.
Don't let yourself get into this situation!
Don't play the Hanger Games!
So, how do you keep from entering this dangerous state?
Be cognizant of how you are fueling your body... with healthy, nutrient-dense foods that nurture both body & mind. Listen to your body - how did you feel after eating certains foods? Does a particular food make you feel like the machine that is your body functions at a high level? Do other foods make you feel sickly and crash just at the time you should be firing at an optimal level?
Have snacks handy that will be filling (Hint: fiber!) and sustain your energy without a crash or beginning your starring role in the Hanger Games!
List of 5 of the mid-range of snacks (appx 10-20 grams of carbohydrates):
- 5 whole grain crackers + 1 piece of string cheese
- 1/2 c tuna salad + 4 whole grain crackers
- 1/4 c dried fruit & nut mix (check package for added sugars in the fruit, which typically adds to the carb count of the item)
- 1/3 c hummus + 1 c raw veggies ( which could include green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
- 1/4 c cottage cheese + 1/2 c canned or fresh fruit (check the added sugars in the canned fruit for the reason listed above)
These are all options I would gladly snack on! When I am working, I keep good snacks at an arm's reach - if there is not something unhealthy around, I can't eat it!
I grabbed the items in sight the other day and took a snapshot - I posted this on FB and someone noted that it looked like a plate for their visiting neighborhood deer! I told them that was a smart deer!
To see the complete list in the 10-20 carbohydrate range, OR if you require fewer carbs (less than 5g) or more carbs (appx 30g - Hint: consume prior to exercise!) please check out this more extensive list available from www.diabetes.org. (These snacks aren't solely for those that are diabetic, but show options and ranges that work well for anyone.)
Just to give you an idea of the range you should be following, my dietician recommended the following as a general rule. (The top end of the range being the goal of maintaining weight and the lower end of the range being a goal of weight loss.)
- Carbohydrates per meal: 45-60
- Carbohydrates per snack: 15-30
Plan ahead, especially when you KNOW you may not have access to food that fuels your body well.An airport layover, a car trip, an extended business meeting.... all could be times when something healthy is not available. Have a contingency plan - I always have a protein bar in my purse. (Or 2, or 3, haha! I forget I already have one, and throw another in there! I can then feed my friends!) Don't leave it up to chance.
I hope this post helps you to maintain a good blood sugar level so your body and mind can run efficiently all day long!!
Avoid the Hanger Games!
DISCLAIMER: Please check with your doctor if you are having continued issues with your blood sugar or health in general. All information is generalized, presented for informational purposes only, not medical advice, and presented “as is” without warranty or guarantee of any kind. Readers are cautioned not to rely on this information as medical advice and to consult a qualified medical, dietary, fitness or other appropriate professional for their specific needs. CLICK HERE FOR FULL DISCLAIMER.
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