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Sugar initially causes a spike in your blood sugar, which causes a quick increase in energy. Many modern grains have been genetically modified to yield more product- therefore grains are becoming less nutritionally dense.
But what is a “processed food?” Packaged foods typically undergo both mechanical and chemical processing. Have you been exercising and dieting consistently for a while and are not seeing the changes you want in your body? Exercise is important to attaining a lean, energy filled body, but food is even more important.
Instead, eat plenty of nutritious whole plant and animal foods to nourish your body back into a healthy state. Research from The European Journal of Clinical Nutrition proposes that you should eat 4-6 smaller meals throughout the day rather than 2-3 large meals (1). The Glycemic Index (GI) is a scale from 0-100 that rates foods on their digestive speed and entry into the blood stream.  0 = low and 100 = high.
The best sources of protein are free-range or wild poultry, pasture-fed or wild red meats, wild fish, and eggs. In products labelled low-fat or no-fat, the fat is usually replaced with something detrimental to your health and weight loss goals.  The replacement is usually refined high GI carbohydrates which elevates your insulin levels and makes you put on more fat! The best sources of animal fats are the dark meat and skin of free-range or wild poultry, pasture-fed or wild red meats, wild fish, eggs, and raw dairy. The bottom line is, change requires change.  You can’t expect to see a change in your body if you’ve been doing the same thing over and over and haven’t produced a positive result.
Isn’t it great news that in order to lose weight, you don’t have to starve yourself or exercise hard, but actually eat more?! Almonds, brazil nuts, walnuts, pumpkin seeds, sesame seeds and sunflower seeds (Put a mixture of nuts into a container and snack on them throughout the day. High protein, low carbohydrate bar  – helps maintain energy levels and contains a variety of luscious vitamins and minerals.
Tinned salmon or tuna with 1-2 rice cakes, add a small amount of avocado and spinach leaves..yum! Chop roasted chicken into small pieces along with carrot, spinach, capsicum, avocado and rice noodles (cooked). Wisk eggs (depends on how many you want to make) with small amount of milk and add vegetables of choice – capsicum, carrot, zucchini, onion & small amount of cheese. 1-2 scoops of protein powder, 1 cup of water, handful of mixed berries, handful of oats, 1 tsp of LSA mix and ice.
Leisa Skerman is a Brisbane Naturopath who enjoys sharing her knowledge and passion for naturopathy with her readers and clients.

Naturopathy is a holistic system of healing that utilises a broad spectrum of treatments and natural therapies, all based on the fundamental belief that your body is capable of fighting infection and disease itself, when it is provided with the right support. As a Brisbane Naturopath, I spend time with each individual client, especially for initial consultations. Provide FeedbackI thrive on feedback from my clients, so in order to help me provide the best service possible, I would really appreciate you leaving a review of my services.
Natural sweeteners such as molasses, honey, maple syrup are better choices as they provide some nutrition as well as sweetness without raising your sugar levels rapidly. You don’t have to eliminate all processed foods like whole grain rice or cereal, but if you have no idea what ingredients like guar gum and Calcium propionate is, then put that box back on the shelf. Read more about our Copyright & Fair Use Policy if you are planning to re-publish content found on this site. However, after this initial spike, your blood sugar then drops dramatically leading to fatigue.
Reducing sugar then helps your body to maintain a healthy weight, reduce hunger, and reduce inflammation in the body that can lead to chronic pain and disease. Many foods such as bread, cakes, pasta, rice, which increase the carbohydrates in your diet, increase insulin levels, and may lead to a “leaky gut.” A leaky gut limits the body’s ability to absorb essential vitamins and minerals as well as allowing the spread of inflammation to other vital systems.
High levels of grains in your diet lead to excessive storage in the gut or “Wheat Belly” as some have named it.
An apple may undergo mechanical processing as it is cut from the tree and packaged to be shipped, which is a low-processed food. If you are “eating for energy,” you want to make your calories count well for providing quality energy. If there is a long list of ingredients or you cannot pronounce the names of the ingredients- these are sure signs it in NOT a good choice. The majority of experts and non-experts alike are proposing that food alone makes up 70%  of the puzzle for attaining a lean, high-energy body.
Every food containing carbohydrate digests faster or slower depending on the amount and type of carbohydrate in the food.  This affects the production of a hormone that your body produces called insulin that will hinder your fat loss goals if you are eating high GI foods. There are also smaller amounts of protein in raw dairy foods, legumes and nuts, which are great for adding protein to smaller meals or snacks. Furthermore, good-quality unprocessed animal and plant fats are needed for numerous functions in the body, including to regulate metabolism and weight! Sources of good-quality plant fats are avocadoes, nuts and seeds, coconut (milk, cream, oil), and olive oil. In the last century, consumption of low-fat foods and high GI carbohydrates steadily increased, but so did obesity! Westerterp K (1991). Influence of the feeding frequency on nutrient utilization in man consequences for energy metabolism.

If you enjoyed this post, please leave a comment, or share it with your friends on your favourite social media using the buttons above. Initial consultations is when I find out as much as possible about you as a person, strengths, weakness’s and what you would like to get out of the consultation. Make sure when you do eat a meal, whether it is a simple sandwich or an elaborate five course dinner, that the meal is a balanced one.
Examples of classic protein and carbohydrate combo: whole grain cereal and low-fat milk, fried rice with an egg and apple sandwich with peanut butter (recipe here). It is better to eat foods that will keep your blood sugar more level and result in consistent energy throughout the day. However, a package of chips may undergo both mechanical (to chop the potatoes) and then chemical (as it is processed through machinery with additives such as oil, salt, chemicals that increase your hunger and desire for more chips, and preservatives. Then it’s time you stopped expecting to get a different result out of the same practices. You will keep your metabolism (the rate of energy your body uses to keep you functioning) burning more by eating again at the 3-4 hour mark (stoke the fire more).
It takes a bit more planning and preparation to include protein at every meal, but the way you will look and feel makes it more than worth it. Doctors, dieticians and nutritionists have been promoting this type of diet for years (starting with the food pyramid in school), yet it is clearly not working as our waistlines continue to expand. The key here is to provide the most satisfaction to your appetite so you will be less tempted to eat junk food.
Try these basic tips below to help yourself feel better during the day and have more energy for everything you love! It is just one indicator which can help us determine for example, which type of rice or fruit works better for us. You don’t have to use this as an exact science, but learning about the different types of carbohydrates will help you avoid the ones that are inhibiting your health and weight loss goals.
It is all about eating more food that make you feel best and limiting not-so-good foods on the nutritional scale. Notice that if you were to drink a can of Coke in the morning before any solid foods, your blood sugar rises along with your insulin levels and crashes right after, leaving you lethargic and tired even before lunchtime.

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