     
NUTRITION: SEPTEMBER 2009 The importance of balancing blood sugar levels Blood sugar balance refers to how your body balances the amount of glucose (sugar) in your blood at any given time. Nutritionists place more importance on a person’s ability to balance blood sugar than any other physiological action. It is essential to keep the amount of glucose in our bloodstream at a fairly constant level. If it drops too low, there is insufficient energy for cells to function properly. If it rises too high, it can be toxic to the body. The body therefore regulates blood sugar levels by either releasing sugar stores into the bloodstream or by storing sugars when blood sugar levels are too high. Unfortunately, the stress of the modern lifestyle and diets high in sugar and stimulants can artificially raise blood sugar levels making it hard for the body to control. Insulin is a hormone that helps balance blood sugar. It works by enabling sugar to leave the bloodstream and enter the cells for storage. In some situations, such as after a carbohydrate-rich meal, too much insulin is produced which results in blood sugar levels dropping to too low a level. This is why we can end up feeling that we are on an energy rollercoaster throughout the day. Over time the ability of insulin to balance blood sugar may become diminished. This is because cells have become insulin resistant, i.e. the cells’ membranes have ceased to recognise insulin. In this situation levels of both insulin and glucose remain high in the blood yet cells are lacking in glucose. This lack of glucose in the cells stimulates further insulin production. The pancreas, which is responsible for secreting insulin, can become exhausted leading to inadequate amounts of insulin being secreted and further blood sugar imbalances. 
What can you do?Avoid stimulants Caffeine, alcohol and cigarettes can cause rapid rises in blood sugar levels, and are often craved when blood sugar levels are low.  Eat protein with carbohydratesProtein slows down the rate at which the glucose from a meal or snack is released into the bloodstream. Therefore eating some protein such as eggs, nuts, pulses or lean meats with your meals can help balance your blood sugar levels. 
Choose low GL (Glycemic Load) foodsCertain foods release sugars into the blood more quickly than others. The rate at which sugars is released from a food determines its GL score. A high GL score means a rapid release of sugar into the bloodstream (e.g. white bread, cornflakes) whereas a low GL score means a slower more measured release (e.g. porridge, brown rice). Fibre helps reduce the rate at which glucose is released so low GL foods tend to be higher in fibre.  Reduce stressIdentify any areas of stress and aim to reduce them. Also factor in time for relaxation on a daily basis. Join a yoga class or go for regular walks in the country, or do whatever works for you. Check out the lifestyle section for more ideas about relaxation. Eat protein with carbohydrates Exercise Exercise has been shown to have a significant blood glucose balancing effect. Start an aerobic exercise programme to be followed at least three days a week.
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NUTRITION: AUGUST 2009 
Avoid saturated fatsUnlike the essential fats discussed in July, saturated fats aren’t essential to our health. Whilst it is true that we can all benefit from a small amount of saturated fats, large amounts can be detrimental to our health. Saturated fats come largely from animals and are found in dairy products and meats. They can also be found in some oils such as coconut and palm oil. Most surprisingly, saturated fats are found in large quantities in processed foods of both animal and vegetable origin. Some saturated fats are easier for us to digest; they tend to be butter, coconut oil and palm oil. In order to limit your saturated fat intake limit or avoid processed foods (especially baked goods), eat game or lean meats, reduce intake of dairy products and use butter or coconut oil/butter for cooking.
 Drink enough fluidsWater really is the stuff of life. Depending on our age and sex we are made up of between 55 – 75% it. Unfortunately most of us just don’t drink enough of it. Those with water retention tend to limit their water intake. This makes the retention worse by causing the body to hold on to all the water it can. Drinking a little more lets the body know that there is plenty of water around and that it is OK to let go of its stores. You can count herbal or non caffeinated drinks towards your total. Aim to drink 1.5ltrs a day without gulping as it is far better to sip a little throughout the day. Those that exercise may need to increase this amount to compensate for extra fluid loss.
 Soak all grains and pulsesWhole grains contain a number of self preserving ‘anti-nutrients’ such as phytic acid and enzyme inhibitors. If these anti-nutrients aren’t removed or de-activated prior to cooking then they can be detrimental to health. Untreated Phytic acid, found mostly in bran and seeds, combines with essential nutrients such as calcium, magnesium and zinc and blocks their absorption in the digestive system. This can lead to mineral deficiencies even though you may be eating a ‘healthy’ diet. Pre-soak grains and pulses overnight, changing the water once. Add a dessert spoon of apple cider vinegar to the soaking water and cook on a lower heat for longer.
 Eat phytoestrogensThese have a rather unfortunate name, implying that they add to the oestrogenic load in the body. Plant (phyto) oestrogens don’t work that way. They have a balancing effect on our hormones, both increasing them and decreasing them when necessary. Although not essential to us, many have been shown to have a positive effect on health. Two of the major groups of phytoestrogens are lignans found in abundance in linseeds and isoflavones found in legumes such as soy. They are most beneficial when they are fermented or soaked before eating. Try live, un-pasteurized miso as an ingredient or a tea or soak a teaspoon of cracked linseeds overnight in enough water to cover them mixed into your porridge. RECIPES: For miso recipes, see www.miso.co.uk
 Eat foods that are local and in-seasonYou won’t find much scientific evidence for this but nature doesn’t often get it wrong. Eating with the seasons is an essential part of us re-establishing a connection with the earth. As the seasons change, the food around us changes and it is foolish not to interpret this as a strong natural message. Local food is picked and eaten when it is ripe and ready, no transport miles or warehouse hours to lessen its nutritional content. The shop is packed with seasonal ingredients from our field right now and so are the vegetable box’s going out each week. It’s a great time to start your local adventure. Kale: RECIPES & NUTRITIONAL INFORMATION: Facts about kale Facts about other seasonal vegetables Kale with garlic, parsley and parmesan Curly kale with mashed potatoes Penne with kale, roasted onions and gorgonzola Kale Pesto Pasta
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5 NUTRITIONAL TIPS FOR JULY
Eat breakfast everyday.Breakfast really is the most important meal of the day. Eating a breakfast containing soluble fibre and slow releasing sugars provides energy to start the day without over stimulating your metabolism. Aim for foods like oats in a porridge, poached or boiled eggs with wholemeal toast, sardines/mackerel or a live yogurt with fresh fruit and muesli. RECIPES: Claire ‘Bella Bees’ banana and oat cake Soaked oat breakfast
Eat a serving of protein with every meal.Protein is essential for maintaining muscle integrity and promoting optimal immune function. It also helps to slow the release of sugars from food helping to avoid helping to avoid energy highs and lows. Examples of good quality protein are beans and pulses, lean meats, eggs, fish and tofu. RECIPES: Dhal 1 Devilled tofu kebabs
Try to ensure that half your plate/serving is made up of non starchy vegetables.Vegetables contain a wide range of nutrients including vitamins, minerals, antioxidants and fiber. These are all important because they provide the body with the tools to heal itself. Fresh produce is the best option but otherwise frozen and tinned are good replacements. Aim to eat a range of colors like broccoli, carrots, tomatoes, peppers, garlic and onions. RECIPES: Cauliflower with ginger and coriander Chard - Malaga style 
Eat complex carbohydrates.Carbohydrates provide energy and the amount of energy depends on the form in which you eat them. The More complex the carbohydrate the more energy it provides. Simple carbohydrates (apart from fruit) tend to be refined foods, many of which have vital nutrients removed during processing. Examples of complex carbohydrates are vegetables, lentils, rye, spelt, oats and brown rice. RECIPES: Gram flour pancakes Dhal 2 
Eat oily foods including fish, seeds, nuts and oilsFats are not only important to out diet, some of them are essential because we cannot manufacture them ourselves. Try avoiding processed and heat treated vegetable oils and aim to consume cold pressed untreated oils of olive, walnut, linseed and rape. Oily fish such as mackerel and salmon, lightly steamed, are a good source of a wide range of oils. Try adding a mix of ground seeds to your breakfast, soups, stews and salads. Mix one part hemp, linseed, sunflower seed and pumpkin seed, grind them up and store them in the fridge in an airtight container. RECIPES: Aromatic salmon cooked in coconut milk Basic seed mix
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