STICK TO UN-REFINED CARBOHYDRATES
Wholegrains like brown rice, bread and pasta and pseudo-cereals like quinoa, buckwheat and amaranth are higher in fibre and protein than refined carbs. This means they take longer to break down and so give a steadier release of energy. Opt for these over pasta, pastries and breads made with white flour and white rice.
EAT THE WHOLE FRUIT
Fruit contains sugar but also fibre, which helps to slow down carbohydrate digestion. Juicing removes the fibre, so better to eat fruit or include it in smoothies than juice it. Some fruits have lower glycaemic loads than others, meaning they cause less of a sugar spike. Lower GL fruits include apples, pears, apricots, lemons, limes, oranges, grapefruit, nectarine, peach, plums, berries, watermelon and cantaloupe. Combining fruit with nuts and seeds is helps to slow down their sugar release even more, keeping you on a more even keel. Try this recipe for apple, cinnamon, almond and walnut paste.
GO FOR GOOD QUALITY PROTEIN WITH EVERY MEAL AND SNACK
Protein takes longer to digest, keeping you fuller for longer and reducing sugar cravings. Nuts, seeds, legumes (like lentils, chickpeas, mung beans, kidney beans and peas) eggs, quinoa, chicken, fish and avocado are all good sources of protein.
QUENCH YOUR THIRST WITH FLAVOUR
We all know that water is good for us, and how important it is to stay hydrated. But that doesn't always mean we drink the recommended two litres a day. In the summer months with the extra heat, humidity and poor air quality, it's especially important to keep on top of your water game. Most of us don't drink enough water, and this manifests in all sorts of ways - headaches, low energy, skin problems, urinary tract infections, constipation..... the list goes on. You'll be surprised by how much better you feel, simply by increasing your water intake.