{"id":12017,"date":"2016-04-14T12:51:27","date_gmt":"2016-04-14T19:51:27","guid":{"rendered":"https:\/\/fxnutrition.com\/?p=12017"},"modified":"2025-08-28T15:17:44","modified_gmt":"2025-08-28T15:17:44","slug":"uh-oh-your-energy-is-expiring-2","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/uh-oh-your-energy-is-expiring-2","title":{"rendered":"uh-oh, your energy is expiring…"},"content":{"rendered":"

Long after I stopped eating refined sugar, and that afternoon walk to the nearby bakery was a distant memory, I still suffered the 4pm risk of an energy outage.
\nYou know the one I\u2019m talking about, right?
\nYour body feels heavier.
\n<\/em>
\nThere\u2019s still a stretch of the day in front of you.
\n<\/em>
\nThe tasks ahead become foggier as you struggle to keep your head off your folded arms or attempt to convince your kids that it\u2019s \u201cquiet time\u201d so you can lay down.<\/em>
\nAnd the idea of making dinner seems as monumental as climbing Kilimanjaro\u200e.
\nBack then, my solution to restore energy was peanut butter.
\nThat\u2019s right, peanut butter!
\n(It\u2019s now a substance that\u2019s gone by the wayside right alongside the refined sugar.)
\n<\/em>
\nMy structured work day ended at 4 o\u2019clock and with spoonful after spoonful (after spoonful) of peanut butter, right from the glass jar.
\nIt wasn\u2019t until I was faced with the rude awakening that I had adrenal issues (as well as thyroid imbalances), that I realized the importance of the energy expiration.
\nEven though I hadn\u2019t eaten refined sugar in years my blood sugar still mattered.
\n<\/strong>
\nIt\u2019s been a long journey to climb my way out of the jar of peanut butter. But I hear from thousands of clients and customers every year that are still stuck there – not in the peanut butter, per say, but in the mid-day crash and burn.
\nEither they quit the afternoon sweet binge only to find themselves slip-sliding back into old patterns. (Repeat. Repeat.) Or they feel confident that they\u2019re doing their diet perfectly yet can\u2019t find the missing piece to restore energy.<\/p>\n

Newsflash: The missing piece is flowing right inside you.<\/h3>\n

It\u2019s your blood sugar!
\n<\/em>
\n\"TheAnd, speaking of blood sugar, I\u2019d like to invite you to join me next week for a free online program<\/strong> where I\u2019m honored to be presenting alongside 30+ other experts in The Diabetes Summit.
\nTune in to The Diabetes Summit to learn how to regain control of your blood sugar so you can optimize your health and your energy.
\nYou likely know that blood sugar imbalance plays a role in diabetes, which we\u2019ll explore in-depth together next week during The Diabetes Summit\u2026
\nBut do you know that blood sugar swings are also a major trigger in heart disease, cancer, candida, adrenal fatigue, and autoimmunity?
\nPersonally, I keep a keen eye on my blood sugar.
\nIt\u2019s one thing in my health routine that I\u2019m always tending to<\/strong>, to fuel my busy life and to help me to manage my autoimmune thyroiditis (Hashimoto\u2019s).
\nBlood sugar balance is a key step to sustainable health for all of us!
\nIt affects your mood, your weight, your mechanisms of hunger, your hormone balance and your immune system. (yes, it\u2019s pretty much at the root of all those complaints!).<\/em><\/p>\n

Blood sugar affects every single chronic condition you\u2019re looking for help with, from migraines to irritable bowel troubles to brain fog.<\/h3>\n

When blood sugar is out of whack for too long it can lead to disease states like hypertension, Candida and persistent internal inflammation (all underlying factors for the things that ail us).
\nManaging blood sugar is a BIG DEAL!
\nIt\u2019s one of the core basics for good health.
\nBut just what is blood sugar?
\n<\/em>
\nLet\u2019s take a moment to discuss some blood sugar basics\u2026
\n<\/strong>
\nBlood sugar is basically the sugar – or glucose – in the blood. And glucose is the elemental factor of every single carbohydrate you eat.
\nOnce the carbohydrate has worked its way through your digestive system, been reduced to a simple sugar such as glucose, and reached the bloodstream through the process of absorption, it\u2019s taken to the liver where it\u2019s either distributed to the cells for energy, or stored for later use.
\nBecause of the liver\u2019s limited storage capacity, any excess carbohydrates are converted to and stored as fat<\/strong>. (Yeah, no thank you!)
\nIt\u2019s your sweet liver that helps regulate your blood sugar levels.
\nThe more complex the carbohydrate, the slower the food moves into the bloodstream, allowing the liver to take up its sugar-load without becoming overwhelmed.
\nAnd this brings me to the Glycemic Quotient that you may have heard about.
\nThe Glycemic Index is a ranking of carbohydrates according to how quickly glucose – that simple sugar molecule<\/em> – is absorbed into the bloodstream. (As you\u2019ll see, slower is better.)
\nThe Glycemic Index (GI) compares the rise in blood glucose caused by 50 grams of carbohydrates in any particular food to the rise in blood glucose caused by 50 grams of pure glucose.
\nAs an example: pure glucose has a GI of 100 (our baseline). Here are the GI for some other foods we think of as starches:<\/p>\n

    \n
  • white bread has a GI ranging from 70 to 90<\/li>\n
  • a baked potato has a GI of 85<\/li>\n
  • a yam has a GI of 42<\/li>\n<\/ul>\n

    According to the Glycemic Index model:<\/p>\n

      \n
    • Low GI = 55 and under<\/li>\n
    • Medium GI = 56 to 69<\/li>\n
    • High GI = 70 and above<\/li>\n<\/ul>\n

      Unfortunately, this ranking system was found faulty because something like carrots have a high GI, and we know<\/em> they have many other health benefits.
      \nCarrots are packed with fiber and nutrients.
      \nThese factors slow the breakdown of the sugars in the digestive system. This allows the liver ample time to do its thing. Take away that fiber, as you do in a glass of carrot juice, and you are indeed left with mere sugars.
      \nIn response to concerns with the GI rating system, a revised ranking system was developed to speak to how quickly sugars are absorbed physiologically ~ not just looking at the sugars in the food, but instead the sugars in relation to all of the food\u2019s constituents, as well as the ways in which it moves through the processes of digestion.
      \nThis revised system is essentially distinguishing between the carrot and the carrot juice (both have the same sugars, but one contains fiber and the other does not).
      \nThis improved system is called the Glycemic Load (GL).
      \nThe load considers the total amount of rapidly absorbable carbohydrate (starch or sugar) as well as the GI.
      \nGlycemic Load = GI x grams of carb per serving \/ 100
      \nAccording to the Glycemic Load (GL) model:<\/p>\n

        \n
      • Low GL = 1 \u2013 10<\/li>\n
      • Medium GL = 11 \u2013 19<\/li>\n
      • High GL = 20 and over<\/li>\n<\/ul>\n

        Let\u2019s examine the Glycemic Load (GL) of some common foods:<\/p>\n

          \n
        • Almonds 0<\/li>\n
        • Carrots 3<\/li>\n
        • Blueberries 6<\/li>\n
        • Honey 10<\/li>\n
        • Quinoa 13<\/li>\n
        • Sweet potato 17<\/li>\n
        • Dates (dried) 18<\/li>\n
        • Bagel (white) 23<\/li>\n
        • White rice 26<\/li>\n
        • Raisins 28<\/li>\n<\/ul>\n

          A food like a whole grain or a carrot may have a relatively lower GL because the amount of starch or sugar in that food is mitigated internally by the fiber and nutrients that will slow its delivery into the bloodstream.
          \nThe bottom line is that if a food has a high GI but is packed with fiber it will have a lower impact on blood sugar<\/strong> and well-functioning insulin levels.
          \nIn the everyday regulation of health, what is it that we want?
          \n<\/em>
          \nOne of my core principles is to eat fat, fiber & protein at every meal or snack<\/strong> to ensure the slower delivery of nutrients into the bloodstream for sustained energy and blood sugar control.
          \nOn top of that, we want to choose foods that are slower to digest. These are better assimilated into the body\u2019s tissues. They have an inverse effect on blood glucose and corresponding inverse relationship to diabetes, heart disease, weight issues and cancer.
          \nThey also have the sweet ability to help us thwart those sweet tooth CRAVINGS!
          \nThe Glycemic Load of a green plantain = 12.15
          \nThe Glycemic Load of raw honey = 14
          \nThe Glycemic Load of an apple = 11.4
          \nThe Glycemic Load of agave (not a fan) = 9.6
          \nThe Glycemic Load of coconut sugar = 1
          \nNow let\u2019s figure out what all this means for you!
          \nJoin me next week for The Diabetes Summit and my discussion of “A Functional Approach to Nutrition for Blood Sugar”<\/strong>, and let\u2019s find out why blood sugar balance (and balance in general), can sometimes seem so elusive.<\/em>
          \nDuring my talk with Dr. Mowll, you\u2019ll learn:<\/strong><\/p>\n

            \n
          • foods to choose to support blood sugar balance and improve your mood and concentration<\/li>\n
          • why poor gut health is linked to blood sugar imbalance and what you can do to change it<\/li>\n
          • empowering tools you can use right away to help manage diabetes and improve your blood sugar balance<\/li>\n<\/ul>\n

            I\u2019m live on April 23rd but you\u2019ll want to register now for The Diabetes Summit so you can hear my colleagues and peers presenting earlier in the week on this highly important topic.
            \nTogether we\u2019ll tune in to what it takes for you to find smooth sailing all day long (sans the afternoon cookie, coffee or spoonfuls of peanut butter!).
            \nWarmly,
            \n\"Andrea
            \n 
            \n 
            \nP.S. Your simple To-Do list this week includes:<\/p>\n

              \n
            1. consider the glycemic quotient of your favorite foods<\/li>\n
            2. sign up for The Diabetes Summit (it\u2019s free)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

              Long after I stopped eating refined sugar, and that afternoon walk to the nearby bakery was a distant memory, I still suffered the 4pm risk of an energy outage.
              \nYou know the one I\u2019m talking about, right?
              \nYour body feels heavier.
              \nThere\u2019s still a stretch of the day in front of you.
              \nThe tasks ahead become foggier as you struggle to keep your head off your folded arms or attempt to convince your kids that it\u2019s \u201cquiet time\u201d so you can lay down.
              \nAnd the idea of making dinner seems as monumental as climbing Kilimanjaro\u200e.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[156],"tags":[181,198],"class_list":["post-12017","post","type-post","status-publish","format-standard","hentry","category-non-negotiables","tag-blood-sugar","tag-endocrine-health"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":null,"_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"uh-oh, your energy is expiring! - Functional Nutrition Alliance","_yoast_wpseo_metadesc":"Join me at The Diabetes Summit to learn about blood sugar balance and its essential role in your health energy. Discover practical tips to manage your energy levels and nutrition, enhancing your well-being through functional nutrition. Register for free!","_yoast_wpseo_focuskw":"Blood Sugar Balance","yoast_head":"\nuh-oh, your energy is expiring! - Functional Nutrition Alliance<\/title>\n<meta name=\"description\" content=\"Join me at The Diabetes Summit to learn about blood sugar balance and its essential role in your health energy. Discover practical tips to manage your energy levels and nutrition, enhancing your well-being through functional nutrition. 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