You Should Eat Food In This Order To Avoid Energy Dips During The Day

Posted on 20/05/2023 by Boris Clair

How much thought do you put into how you’re eating what’s on your plate? You might opt to save the best for last – we’re looking at you, Yorkshire puds! – but beyond that, the order in which you eat your food might not really cross your mind.

Well, according to some nutritionists, how we eat can be just as important as what we eat. One study shows that if you eat a meal in a specific order, you can reduce the glucose spike of the meal by 75%.

The concept is built around slowing down the digestion of carbs (which you have last) so as to avoid a massive rise in blood sugar.

So, without further ado, here is the order you should eat your meal (according to experts) in order to boost energy and reduce rollercoaster blood glucose levels.

First up, pack in the fibre

Scientist and author Tim Spector, author of the book Food For Life which explores the science of eating well, recommends starting your meal with fibre and a simple vinegar and extra virgin olive oil dressing – perfect for fans of veggie nibbles and dips.

‘Good’ fibres include whole grains, barley, oatmeal, beans and pulses, nuts and seeds, and fruits and veggies.

We all love a massive bread basket when eating out, but Spector says the quick carbs can cause a rapid increase in blood glucose levels and a high insulin response, leading to a dip in energy later.

According to the British Nutrition Foundation, adults in the UK are recommended to consume 30g of fibre a day but are currently consuming only about 20g a day on average, which shows upping your fibre intake is more important than ever.

A high fibre intake has also been associated with a reduced risk of several conditions including constipation, heart disease, type 2 diabetes and colorectal cancer.

For dieters, getting lots of fibre early in your meal can make you feel fuller and pack in lots of nutrition. Win, win!

Follow up with protein

Next should come your protein and fat sources. General recommendations are to consume 15-30 grams of protein at each meal, and studies show that higher intakes – more than 40g – are no more beneficial than the recommended 15-30g, so no need to pack in as much as possible, even if you are working out.

Why is protein best to eat second? “[It] slows down the release of sugar from carbohydrates into the blood stream, preventing a sugar ‘high’ and then crash – and hunger pangs,” explains TikTok creator and nutritionist, Lovneet Batra.

Save carbs for last

Potatoes, pasta and rice should be the last thing you eat. Why? Because they’re more likely to raise your glucose levels and by eating them last, you’re slowing down how fast they’re digested.

In a fascinating video, Justin (@insulinresistant1) shows how his blood sugar spikes briefly when eating rice first as part of his meal. In a follow up video, he shows how saving his carbs until last reduces the blood sugar spike.

Carbs aren’t the enemy, but for people who have issues like PCOS, insulin resistance, fatigue and type 2 diabetes, it can be helpful to make sure blood sugar is kept as stable as possible, while enjoying the deliciousness of dinner time.

We’re Taking ‘Sensible’ Measures To Prevent Blackouts This Winter – Minister

Posted on 30/05/2022 by Boris Clair

A minister today insisted the government is taking “sensible” measures to prevent major power cuts this winter.

Chris Philp said they were taking precautions amid reports that millions may face blackouts this winter because of Russia’s invasion of Ukraine.

Ministers have reportedly been warned of potential power cuts to as many as six million households this winter and the government is drawing up plans for rationed electricity if supply issues deteriorate.

Government modelling of a “reasonable” worst-case scenario predicts major gas shortages in winter if Russia cuts off more supplies to the EU, The Times reported.

The paper reports that limits could be imposed on industrial use of gas, including on gas-fired power stations, causing electricity shortages.

Secretary of State for Business, Energy and Industrial Strategy Kwasi Kwarteng.

As a result, six million homes could see their electricity rationed, primarily during morning and evening peaks, in curbs that may last more than a month.

Worse modelling is reported for a scenario in which Russia cuts off all supplies to the EU.

Technology minister Philp told Times Radio: “I think what the business secretary Kwasi Kwarteng did last week was take some sensible precautionary measures to guard against a potential worst case scenario, he asked the three remaining coal fired power station operators to just keep their power stations available beyond the point of which they were due to be switched off.

“And I think he’s considering whether Hinkley B, the large nuclear power station might continue beyond its planned end of life as well.

“That’s a sensible precautionary measure, given that gas supply coming out of Russia, and Ukraine is for obvious reasons, so heavily disrupted and we do, of course, use quite a lot of gas to generate electricity.

“Only a very small proportion of that, of course, comes from Russia, a lot of ours comes from Norway and in the form of liquefied natural gas.

“But of course, disruption to the global gas market will have a knock-on effect that may affect the gas that we consume domestically in the United Kingdom.

“So I think these are just sensible precautionary measures, just to guard against a potential worst case scenario.”

A spokesperson for the Department of Business said the UK had “no issues” with either gas or electricity supply and they were “fully prepared” for any scenario even those that are “extreme and very unlikely to pass”.

“Thanks to a massive £90 billion investment in renewable energy in the last decade, we have one of the most reliable and diverse energy systems in the world,” the spokesperson added, “and unlike Europe, we are not dependent on Russian energy imports.”

Threats to the security of supply have prompted Kwarteng to ask Britain’s coal-fired power stations to delay their planned closures.

The request for power stations in Drax, Ratcliffe and West Burton to stay open was made following the Russian invasion of Ukraine.

They were due to close in September under plans to phase them out entirely by 2024 to reduce emissions.

Is punishment as effective as we think?

Posted on 27/12/2017 by Boris Clair

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New strategy for isotope separation with flexible porous material

Posted on 26/12/2017 by Boris Clair

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Health24.com | From obesity to a 100-miler running machine!

Posted on 16/12/2017 by Boris Clair

My story began back in 2011 when I needed to drive my daughter to the Mazda Challenge early in the morning in Pretoria.

On our way to the race from Middelburg, we had a huge fight in the car and I was bluntly told that I was lazy and that this was the only reason for my obesity – I weighed 154kg at the time.

She challenged me during this argument and said sarcastically that I could at least try walk 5km since I was at the race already.

Bring it on, I decided I would enter and walk 5km just to show her that I could actually do it, despite her attitude about it.

We were still fighting by the time we got to the venue and I said sarcastically, “While we’re at it, why don’t I just do 10km then!”

The snotty reply was, “Well in that case, why not go for 15km!”

I agreed on principle to make a point, and then I thought how on earth am I going to do this in what I’m wearing?

It was mid-winter and I was not dressed for the occasion. I wore black pants, a polo neck shirt, a thick and warm jersey, a knitted scarf and a pair of sneakers. Here we go… I can do this. The race started and I walked from the moment the race started – and was dead last from the very first second (as expected).

About 8km into the race there was an incredibly steep hill with some of those little white wooden poles alongside the road. I stopped and literally hung on those poles in order to catch my breath.

Much to my dismay, a Metro Police car stopped next to me and said: “Tannie, klim in die bussie.”

I refused and told them that I had a very snotty teenager waiting for me at the finish line and that I would rather die than not finish this race.

So they laughed, said alright and gave me a bottle of water with a huge tablet wrapped in foil. I opened it and popped it in my mouth… and oh dear… I was just too tired to realise it was an effervescent tablet, so with my mouth foaming I started to laugh and try breathe again.

I honestly sounded more like a zebra in pain. I made an epilepsy joke, drank all of the water and started walking again. I managed to reach the finish line with literally four seconds left, but I made it!

I couldn’t have been more excited! On the way home we had to make a few too many stops on the highway because I was vomitting and couldn’t see straight. I was inspired when I got home, and then I was on a mission.

The following Saturday I did a 10km race in Middelburg, I came dead last yet again, but the feeling of accomplishment on just finishing was enough! I was hooked.

Thea Cronje

From that day on, I was doing a race a week. In October 2011 I did my first half marathon, I’d lost 30kg and there was just no stopping me. When 2012 came by I discovered 100-milers!

I still raced every Saturday, but now only did half marathons and some walking. By the end of 2012, I had lost another 20kg and started running properly, finishing three 100-miler events in one year.

And guess what? My blood glucose levels dropped to such a level that I no longer needed to inject insulin! Before, I was a type-2 diabetic who nearly lost a kidney because of the illness!

In early 2013, I relocated to Namibia – which was a spanner in my well-oiled running machine. There was no real running culture there, it was incredibly hot and distances between towns were incredibly far.

So what now? I picked up 30kg and started back on the insulin again. I felt deflated, I could not go back to this life that I had worked so hard to get rid of.

In May of this year, I changed my attitude and started up again. I now get up at 4am daily before it gets too hot and run! I’ve managed to lose the 30kg (again) and stopped using insulin. Success!

When I run, I feel alive and certainly not my age (54). I clear my head, plan, pray and enjoy the most beautiful sunrises every morning.

The best thing of all though? I am healthy, I am fit and a very, very long way from where I started at 154kg…

^{This article was originally featured on www.runnersworld.co.za}

^{Image credits: Supplied}

Thea Cronje, edited By RW Editors