Last week I was asked to present to an office of young women. The topic: ‘Healthy eating in the office; how to beat 3.30itis’. Not working in a corporate environment and the way I eat ensures 3.30itis is most definitely not a thing for me. I was excited to share with these women how they could benefit from the same.
With every Her Master Plan I provide, my number one priority is education. Education on how to feel beautiful and radiant from the inside out, and it really does start from the inside.
When my clients come to me for training and skincare programs, they are sometimes surprised when I incorporate a nutritional consultation. The truth is – you can’t out train a bad diet and no matter how much you spend on skincare you will never have healthy, glowing skin if you have poor nutrition.
What you put in your mouth before you even leave home to head to the office can have a huge impact on what you are reaching for come 3.30pm. 3.30itis usually occurs due to an energy slump, depending on what you have eaten to start your day.
Bringing it back to my favourite nutritional topic – SUGAR!
Having sugar cursing through your veins from the get go isn’t going to be conducive to healthy eating in the office and avoiding the 3.30pm slump.
Sugar has been a hot topic over the past year and for good reason. Last year, the world health organisation changed guidelines to recommend adults and children limit their daily intake of sugar to no more than 6 – 9 teaspoons of sugar per day (there are around 4 grams of sugar per teaspoon).
There are a several reasons I recommend my clients reduce their sugar intake when working toward any health and fitness goal. The reasons are the impact of fructose and insulin on the body. This is what I shared with these beautiful young women:
Reason 1: Sugars impact on insulin.
Eating sugar dramatically raises insulin levels. Simplified – insulin is the main hormone responsible for depositing fat in fat cells, increased insulin means increased fat storage. If you are continuously eating sugar you will maintain consistently high levels of insulin and in turn will continue to store more fat.
Hunger is the signal our body gives us to tell us we need more energy. When we eat refined sugars to provide this energy, the amount of insulin released makes our body think it’s getting a truckload of food. When this food doesn’t arrive the body is left unsatisfied and hungry again soon after. This is why we get that craving for ‘something else’, and it is the reason we get foggy brains and sugar cravings at that time.
If that wasn’t bad enough, insulin also shuts down our fat burning capacity and keeps it slow for some time; it does this while promoting fat storage – what a double whammy.
Reason 2: Fructose.
Sugar is made up of half glucose, half fructose.
Ghrelin (your hunger hormone) is not affected by fructose – the brain does not recognise fructose as food/energy. Therefore you could eat fructose until you pop, without feeling full.
The clever food industry sales people latched on to this and started adding fructose to a lot of unsuspecting foods to ensure people need to purchase more of it. Ironically, fructose is mostly added to low fat and diet foods.
Unlike anything else we put in to our body, our body does not use fructose straight away as energy; instead it’s converted directly to fat.
And perhaps worst of all, fructose is the component in sugar that assists in the deposit of visceral fat. Visceral fat is the fat that builds around our organs and in turn causes a plethora of health issues.
If all that hasn’t given you good enough reason to finally kick the sweet stuff to the curb, let me appeal to your vanity here: sugar accelerates aging! Imagine this – when we add a sugar coating to food, the food browns more quickly (imagine a glaze on BBQ meat). When we put sugar in to our bodies this accelerated browning occurs in our body too, causing cellular aging. This is known as the maillard reaction http://en.wikipedia.org/wiki/Maillard_reaction