leftovers. For that mid-afternoon crash, a handful of nuts, some salami, olives, ½ of an avocado, a slice of cheese.
These foods will greatly reduce the amount of sweets you absent-mindedly eat, or eat as if your life depended on it, because they provide sustained energy that curbs appe- tite. If you have an insatiable sweet-tooth, they will buffer the sugar bomb that is a cookie on an empty stomach.
• Exercise: Because our bodies are dynamic, and every- thing is intertwined, we must consider other ways to balance blood sugar. Skeletal muscle lets in around 40% of mealtime sugar (glucose) with the help of insulin. That’s a lot! And the more skeletal muscle is used, the more glucose it will take. Exercise is a great way to ensure that glucose is being used instead of stored (as fat) in the body. Exercise also releases all kinds of hormones that relieve stress. And who hasn’t stress-eaten a cookie recently? If you have an hour for lunch, use 10 of those minutes to walk briskly. If you usually take a break at 3pm for a coffee and a cookie, try 5-10 minutes of brisk walking and a handful of nuts. Do you still need the cookie? Walking is available to many people as free exer- cise. If you cannot walk, can you swim? And if that is too much, there are exercises you can do seated to get your blood pumping. If you are walking, put your sneakers in your work bag next to your new snacks and put them on at lunch! You can put your sneakers next to your bed, put them on when you wake up and walk outside for the first 10 minutes of your day. It might change your life! And if you drive to work, put your sneakers in the car. If you have a few extra minutes pull over and put those sneakers on your feet!
Get Healthy NOT High Finally, enjoy yourself. This was a holy time of year to so
many of our ancestors. And although the meaning has been diluted through the ages, we are celebrating the harvest, honoring those who have passed, being thankful for what we have and looking forward to the return of the sun. Step away from the sugar roller coaster and into some new habits that will serve you beyond these brief few months.
Sarah Buck is a naturopathic doctor practicing in Yarmouth, Maine. Her practice is located at 224 E. Main St and she sees patients Mondays, Tuesdays and Thursdays. You can find out more and book appointments at
sarahbucknd.com or call (207)200-6597. See ad on page 17.
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26 ELM™ Maine - November/December 2018
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