I had a bad reaction to a booster jag yesterday, and they said my blood sugar was very low. (4.5)
What should it have been? I don't have any medical problems like diabetes or anything.
You may think you're the human incarnation of a ginseng tablet. You may make Jim Carrey seem as flat as a left-open liter of Coke. But even you, with your morning cardio and your power breakfast, are not immune to the black hole known as afternoon.
In the afternoon, your biorhythms take up arms against you. The natural lull of your body clock coincides with a downward swing in blood sugar, especially if you didn't give much thought to lunch. The resulting energy swoon can jeopardize not only your motivation to work, but also your motivation to work out. And once you've lost your verve, by 3 p.m. you can feel like you've just sat through a Ben Stein reading of "Ode on a Grecian Urn."At times like this it's tempting to refuel with a snack. But you can do a lot better than the nearest vending machine, where every thud! is your diet taking a direct hit from an "empty-calorie" food laden with sugar and/or fat. And turning to caffeine is no solution: You'll get a temporary jolt at best. So what can you eat to ward off the inevitable afternoon slump?
The trick is to choose a snack that will boost your blood-sugar level and keep it relatively constant for the rest of the afternoon. Eating processed sugar, found in sodas and candy, will give you a "sugar spike" and a quick charge. But a too-rapid rise in blood sugar can precipitate a "sugar low," due to the large rush of insulin the body produces to deal with the sugar overload. The result: fatigue and hunger, likely leading you to overeat.
So instead of heading to the lunchroom for a box of Gum Drops when you feel the afternoon blahs creeping in, try whipping up one of the following minimeals designed to get your blood sugar on track and your day back in gear.
WHOLE-GRAIN CEREAL WITH LOW-FAT MILK
Benefits: You'll get energy-boosting complex carbohydrates–fuel that will steadily raise your blood-sugar count into the productive zone, as opposed to the roller-coaster series of highs and lows produced by sugary snacks. The high-fiber content of whole-grain cereals also keeps blood sugar on an even keel, helping you feel fuller longer.
A cup of low-fat milk provides eight grams of protein, further sustaining your levels and preventing an energy dive an hour after you eat. Milk is primarily water, which will help replace fluids and fend off dehydration, a major cause of afternoon fatigue. Keep a box of cereal at your desk and pick up a carton of milk when you grab lunch. (Even fast-food eateries offer milk.)
Totals: One ounce (3/4 cup) of whole-grain cereal and one cup of low-fat milk–210 calories, 35g carbs, 11g protein, 3.5g fat, 3g fiber.
Snacktoid: Whole-grain cereals include Frosted Mini-Wheats, Raisin Bran, Multi-Grain Cheerios and Grape-Nuts Flakes. The U.S. Department of Agriculture recommends eating at least three servings of whole-grain foods each day (out of the six to 11 daily recommended servings from the grains-rich base of the USDA's "Food Guide Pyramid"). Check cereal-box labels carefully to make sure you're getting what you think you're getting. Whole wheat or another whole grain (e.g., whole corn, whole-grain rolled oats) must be at the top of the ingredients list.
PEANUT BUTTER ON A RICE CAKE
Benefits: Rich in monounsaturated fat (the heart-healthy kind), a dollop of peanut butter lets you enjoy the satiating effects of dietary fat without clogging your arteries. Two tablespoons of peanut butter also provide a hefty eight grams of protein, while a rice cake or two deliver the carbs and a satisfying crunch. (As alternatives to rice cakes, try celery, an apple or a banana, or whole-wheat bread or crackers.)
Totals: Two tablespoons of peanut butter and one large rice cake–235 calories, 16g carbs, 8g protein, 16g fat, 2g fiber.
Snacktoid: A host of studies have shown that people who deprive themselves of fat by snacking on fat-free items feel less full and satisfied, and often end up consuming the same amount of total calories, if not more. But use moderation: Eating too much fat in the late afternoon–especially unhealthful varieties such as saturated fat and trans-fatty acids, found in most chips, crackers and cookies–will bog you down.
HUMMUS AND BABY CARROTS
Benefits: A food's glycemic index rates the effect it has on your body's blood-sugar level. Legumes, such as garbanzo beans (the main ingredient in hummus), are considered low-GI foods. These foods release their energy slowly, thereby keeping your levels stable and preventing dreaded, energy-zapping blood-sugar spikes. As a bonus, fiber-rich legumes supply hearty doses of both complex carbohydrates and protein so you get the energy-enhancing benefits of both nutrients (a half-cup of garbanzo beans contains 18 grams of carbohydrate and six grams of protein).
Totals: Two tablespoons of hummus and 10 baby carrots–105 calories, 14g carbs, 3g protein, 3.5g fat, 4g fiber.
Snacktoid: Crunchy vegetables can serve as tasty utensils without overloading the
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