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Home » Blog Page » athlete » Tips to balancing blood sugar

Tips to balancing blood sugar

February 17, 2016 By joanna

Blood sugar management is what I think is the basis of any sports nutrition plan.
I work with clients to help them lose weight, lose body fat, lower cholesterol and risks of diabetes.  Many are athletes who want to improve body composition and combat fatigue while improving endurance and strength.  These issues can improve as you balance your blood sugar.  This is a common suggestion, but how the heck to you do that??  Yesterday I had a client who said ‘Wow, I never heard how to actually do this. I am so glad I met you!” A second client’s doctor suggested they balance blood sugar, but sent them out the door with no direction.  People came to me as I am “the nutrition expert”.  Balancing blood sugar is paramount for athletes at any level as part of their sports nutrition plan!

Balancing blood sugar is not that hard if you can follow these simple tips.balance blood sugar

1) Eat regularly spaced meals –
Try to eat every 3 hours or so starting with breakfast within an hour of waking up, or within 30 minutes of finishing your early morning exercise session.  This will help to balance the blood sugar so the body starts to burn fat rather than storing it.  You eat smaller meals, but you get to eat every 3 hours.  Think of it more like eating just enough so you get to eat again in 3 hours!

2) Don’t skip meals –
Skipping meals is probably the number one way to create an imbalance in blood sugar.  One, your blood sugar drops and all you crave is either a lot of food, or lots of sugary and starchy foods.  I used to snack on oat pretzels which would spike my blood sugar, and I would be starving a couple hours later.  When you skip a meal, you tend to never be satiated and feel like the bottomless pit – you can just eat and eat and eat!
Sumo wrestlers tend to eat only once a day.  They have plenty of muscle, but they eat more than their bodies need in one meal which causes the body to gain body fat.

3) Don’t overeat –
This goes hand in hand with number 1.  Try to stop eating when you are comfortable, rather than keep eating until you are full.  When you feel stuffed, you have the tendency to skip meals.  Your body doesn’t actually digest the foods very well when the stomach is overfull.  think of over-stuffing the washing machine.  It may get the clothes wet but you may not be getting the clothes clean.  It is like this with digestion.  If you over-stuff the stomach, it has a really hard time digesting the foods and it becomes more of a laborious task that can take longer than usual.

4) Eat balanced meals –
Choose a balance of some protein, some carbohydrate and lots of green vegetables.  beet pancakes with salmon and asparagusAlmost like the My Plate program by the USDA, choose half of your plate to be with green vegetables.  Then a quarter with proteins, and a quarter with carbohydrates.  The fat and fiber is usually there so you don’t have to worry about that much.
Think of how you can slow down the absorption of the sugars in carbohydrates – add fiber, add protein, add fat.  So start with choosing your vegetable, then add a protein, then add your carbohydrate (grain, root vegetable or bean) and try to eat it in that order, too on your plate.

What would that look like?  Half your plate can be steamed broccoli with butter, 3 ounces of grilled chicken and 1/2 cup of either a potato, grain or beans.  Pretty simple eh?

5) Plan your meals – It is perfectly okay and normal to be thinking about food.  But the challenge is to start thinking about it differently.  Planning when you will eat, what you will eat, when you will cook, buy groceries, and  pack your meals will be a key element to balancing your blood sugar.  Why?  When we plan the meals and take them with us, we then have food available for when we are hungry.  We don’t miss meals and are able to stay on our meal schedule rather.  We don’t then become so hungry that we end up eating twice as much as we need then skip the next meal because we are stuffed.  (see number 2)

I hope this helps answer the question about how to balance your blood sugar.  If you need more help, just drop me an email or schedule a session so we can review your current plan to make modifications that are easy to incorporate.   The Weight Management/ Balance Blood Sugar plan will help you balance your blood sugar not just for now, but for life.

Joanna Chodorowska, BA, NC, TPTH is a holistic sports nutrition coach helping you find balance in body, mind and soul so you can perform at your best.  She works with athletes as she is an athletes.  Many of the same principles apply to non-athletes, too.  Her primary goal is to identify what may be lacking in your current nutrition plan, and make adjustments so you can be your best every day.  She designs meal plans that you can live with every day, not just right now.
Her specialties include blood sugar management, fatigue, GI distress and pain management.

Filed Under: Healthy Nutrition, real food, sports nutrition Tagged With: athlete, balance blood sugar, balanced meals, meal planning, MyPlate

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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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  I really enjoyed being a part of the Body Balance class!   - I became aware of how much joy was lacking in my eating. Now I am able to change habits around my meals to enjoy food more! - I found peace in deleting food tracking apps - calorie counting was not helping me. It was just making eating more tedious. - I gained clarity in what was really important to me and what steps I need to take moving forward.   I would recommend the Be Whole program to anyone struggling with food issues and losing weight! JD
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Thank you for all your great nutritional counseling and [Nutrition Response Testing ] Joanna! You have helped me figure out which vitamins I need and which ones I don't. I love the new probiotic [Integrity] you gave me for leaky gut! SG
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HH Aug 2015

My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
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"It has been less than a week [on the Detox Plan], but I’ve found so much comfort in the lessons about food you’ve taught me through the years and have been amazed at how quickly I’m dropping the weight!! I’m not starving, I have energy, the highs and lows from sugar have stopped, I am no longer craving carbs and, most importantly, my clothes are starting to fit again!!"  DH
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- Stephanie , January 2013

In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed. I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great. She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!
https://nutrition-in-motion.net/testimonials/new-prs

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2015-03-16T21:55:53+00:00
"Joanna is a very proficient Energy Healer and has made my life easier by: quelling negative thoughts, curing my migraines, and increasing my self-acceptance. How the process works is not important. It just does work!" EM
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Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
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"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you! Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S
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"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice.


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I really appreciate your expertise here and can't wait to Saturday's race!" Marita M

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-12T20:32:45+00:00
"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice. I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it. I really appreciate your expertise here and can't wait to Saturday's race!" Marita M
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I am ripped and ready!

" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat...

At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."

JY

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-12T20:30:53+00:00
" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
https://nutrition-in-motion.net/testimonials/i-am-ripped-and-ready

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"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM
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my body is thanking me!

"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG

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2015-02-08T22:00:23+00:00
"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG
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now I am living

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Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-08T21:59:24+00:00
"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG
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huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

It has made a huge impact on my life. ... This "diet" really worked because it was really easy.

I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-08T21:58:00+00:00
'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
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a real person detox!

"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox.

I don’t feel like I have to eat at home for 2 weeks, life can go on.

I am really looking forward to this and the cooking." BO

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-08T21:51:11+00:00
"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox. I don’t feel like I have to eat at home for 2 weeks, life can go on. I am really looking forward to this and the cooking." BO
https://nutrition-in-motion.net/testimonials/1912

Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-06T20:01:24+00:00
Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
https://nutrition-in-motion.net/testimonials/feeling-a-lot-stronger

Conquering my demons

“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-06T19:59:02+00:00
“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
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I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
https://nutrition-in-motion.net/testimonials/i-followed-the-plan-to-perfection

Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-05T16:47:49+00:00
"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
https://nutrition-in-motion.net/testimonials/released-blocks
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