This is the time of year when insulin levels can skyrocket, throwing your blood sugar levels all out of whack, causing you to store the food you eat as fat. Your focus should be on eating balanced meals, while consuming low glycemic foods, if you want to avoid the typical 5-7 pound weight gain that accompanies the usual yuletide cheer.

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There is something to celebrate other than the upcoming holidays…in fact, here are a number of food tips that will help you to lower the glycemic index of your meals or snacks and help stabilize blood sugar levels, as well as, simple food swaps that will help you keep your weight in check this holiday season.

1. Add a high fibre choice to breakfast. Choose steel cut oats instead of quick cooking or instant oats. They are higher in fibre and lower on the glycemic index. Research shows that adding a high fibre choice to breakfast helps to cut hunger and cravings over the rest of the day. Make a batch on the weekend and warm it up in the morning for a quick breakfast choice. A portion size is ½ cup cooked.
2. Avoid having a fruit by itself. Pair your serving of fruit with 1 tablespoon of raw nut butter or an ounce of cheese. When you add a protein or a fat with your fruit it helps to keep the glycemic index of the fruit down and stay full longer.  For example, peel that mandarin orange to enjoy but add a small handful of nuts or seeds like almonds or pumpkin seeds.
3. Choose blackberries for dessert. Skip the banana or orange.  Blackberries have 8 grams of fibre per cup.  Generally, berries are lower on the glycemic index and a much better choice to keep your blood sugars balanced.
4. If you drink alcohol then skip the starches. Pass on the rice, potatoes, bread and desserts. The alcohol counts as your carb for that meal, since it digests as a carbohydrate.
5. Choose raw or lightly steamed vegetables over fully cooked. Raw or lightly steamed maintains the fiber and water content.  This tip depends on whether you can tolerate and digest raw vegetables. If you have digestive difficulties, it is good idea to fully cook your veggies for easy digestion.
6. Cook pasta and rice al dente. When you overcook your pasta, rice and potatoes it raises the glycemic index. Keep the starches firm to avoid the blood sugar spike.
7. Keep your daily calories in check. Although these tips help to control blood sugar and insulin spikes, they do not negate tracking your food choices to ensure that you take in the appropriate amount of calories to avoid packing on the pounds.  Looking for a method to track?  Most of my clients food journal on paper (by choice), but free food tracker iPhone apps like My Fitness Pal or LoseIt! are favoured by a few of my clients.  Personally, I have used many food trackers and can tell you the one you use is the best one for you.

If you are unsure whether you are making quality food choices that keep your blood sugar levels in check, use the link to download a 5-day food tracker. Fill it out for 4 days during the week and 1 day on the weekend.

Call me at 403.801.5698 to schedule your FREE complimentary nutrition analysis so I can help you begin your health and weight loss journey during this holiday season.  Why wait until January?