Eat Like a Pro on Game-Day
Football season is here and that means so are the football snacks! While there is nothing wrong with indulging a bit here and there, this is the time of year where things can go a little haywire, with football parties and then the holidays around the corner. Good news, there are plenty of ways to enjoy the season and stay healthy without depriving yourself. Think nourishment! Especially if you’re having game-day drinks, you’ll want to make sure you have plenty of healthy fats, carbs and protein throughout the day to keep that blood sugar balanced and keep our hormones in check.
Blood sugar levels play a crucial role in regulating hormones within the body. When blood sugar rises after eating, the pancreas releases insulin, the hormone responsible for facilitating the uptake of glucose into cells for energy. Insulin not only lowers blood sugar levels but also influences other hormones such as cortisol and estrogen. Elevated insulin can lead to insulin resistance over time, where cells become less responsive to insulin's effects. This condition is often accompanied by higher cortisol levels, a stress hormone that, when persistently elevated, can disrupt the balance of other hormones and contribute to weight gain, fatigue, and mood swings.
Conversely, when blood sugar levels drop too low, the body responds by releasing glucagon, a hormone that raises blood sugar levels by signaling the liver to release stored glucose. This process can also trigger the release of cortisol, which can further exacerbate hormone imbalances. Additionally, imbalances in insulin can affect sex hormones like estrogen and testosterone, leading to irregular menstrual cycles, decreased libido, and other reproductive health issues. Maintaining stable blood sugar levels through balanced meals and mindful eating can support overall hormonal harmony, helping to promote a healthier and more vibrant lifestyle.
Best Practices for Regulating Blood Sugar
Balance your macros: Aim for a combination of protein, healthy fats, and complex carbohydrates in every meal. This balance helps slow the absorption of sugar and maintain steadier blood sugar levels.
Avoid skipping meals: Skipping meals can lead to spikes and crashes in blood sugar levels. Try to have meals and snacks every 3-4 hours.
Fiber Intake: Incorporate plenty of fiber-rich foods, such as vegetables, fruits, legumes, and whole grains. Fiber helps slow down glucose absorption, improving overall blood sugar control.
Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated can help your kidneys flush out excess sugar through urine. For added electrolytes, add your favorite hydration pack to your water. Just be sure to avoid ones with added sugar. I love LMNT grapefruit and citrus!
Limit Processed Foods: Reduce intake of sugary snacks, sugary beverages, and highly processed foods, which can cause rapid spikes in blood sugar levels. Check out brands like Primal Kitchen for sauces and dressings, and Siete foods for your favorite flavors of chips.
Mindful Eating: Pay attention to what and how much you eat. Avoiding distractions during meals and snacks may be difficult when socializing and watching football but try to eat slowly and take mindfulness moments to help recognize hunger and fullness cues, which can prevent overeating.
Physical Activity: Engage in regular physical activity. Exercise helps increase insulin sensitivity, allowing your cells to use available sugar more effectively so it may be a good idea to get a workout in before kick-off.
Consider Low Glycemic Index Foods: Choose foods that have a low glycemic index (GI), as they have a lesser impact on blood sugar levels compared to high GI foods. Examples include oats, sweet potatoes, yogurt and most fruits.
By incorporating these practices into your game-day festivities, you can foster a more stable and healthy relationship with your blood sugar levels, paving the way to overall better health and vitality. Try my protein and fiber packed BBQ chicken flatbread with sweet potato crust to increase your nourishment and reduce your glycemic load on game day! Hope you enjoy!
BBQ Chicken Flatbread with Sweet Potato Crust
For the crust:
3 medium sweet potatoes, cubed and peeled
1 Cup all-purpose flour (Gluten-free AP flour)
1 tbsp water
For the toppings:
BBQ Sauce
Cheese blend of mozzarella, cheddar and parmesan
Sliced red onion
Sliced red and orange bell peppers
Chopped chicken
Chopped bacon
Directions:
Preheat oven to 425 degrees
Wash, peel, and cube sweet potatoes
Boil potatoes for about 12-15 minutes (you should be able to poke them with a fork)
Get a large sheet pan and place parchment paper on top
Let potatoes cool slightly before thoroughly mixing it with the flour
After potatoes and flour are combined, add 1/2 tbsp of water at a time and mix until it is more of a paste. Use additional water as needed.
Once mixture is ready, use a rubber spatula to spread evenly on the parchment
Bake the crust for 15-18 minutes until the crust feels sturdy and slightly spongy
Remove from oven to place your toppings. Start with your sauce, add cheese and then the rest of your toppings.
Optional: Garnish with chives
Feel free to experiment with any other variations of toppings!
Some other fun ideas for game day are smoked or baked wings (Avoid sauces made with seed oils or high-fructose corn syrup. Look for a clean option with no added sugar or pure cane sugar; even better, make your own!), baked potato skins with pulled pork and chives, cottage cheese queso dip with ground sausage (high-protein!) and guacamole for a dose of healthy-fats. Maybe some black bean brownies for a sweet high-fiber/high-protein treat? Eating well doesn’t mean deprivation. It means tapping into your creativity to find ways to maximize your nutrition while feeling deeply satisfied with the food on your plate.
Need some help with this?
Visit the link below schedule your free discovery call and we can see if we are a good match! I’d love to be your coach to cheer you on and support you on your health journey so that you can finally start living your most health and vibrant life.
