Ever had a big lunch, then found yourself yawning at your desk and digging through the pantry an hour later? Ladies, that mid-afternoon crash isn’t just in your head. What and how we eat can make our energy rise quickly and then drop, and that rollercoaster can leave us tired, cranky and craving sugar.
The good news is that a few simple, everyday habits can help keep your blood sugar steadier, and with it your energy, mood and cravings. And with the holidays coming, there’s no better time to learn them. No strict rules and no foods off-limits, just small changes that add up.
A quick note: This post is for general education, not medical advice. If you have diabetes, prediabetes, PCOS, are pregnant or take medication that affects blood sugar, talk to your doctor before changing the way you eat or exercise.
When we eat carbohydrates, our bodies break them down into glucose (sugar), which travels through the blood to give our cells energy. The hormone insulin helps move that glucose out of the blood and into our cells. Some foods, especially refined carbs and sugary drinks on their own, can make blood sugar rise quickly and then fall, which many of us feel as an energy crash.
Blood sugar balance simply means eating and living in a way that keeps those ups and downs gentler. It matters for more than energy, too. According to the CDC, more than 1 in 3 U.S. adults have prediabetes, and most of them don’t know it.
These can have lots of causes, so they aren’t a diagnosis. But if they sound familiar, the habits below are a great place to start.
Try the plate method at most meals: fill half your plate with non-starchy veggies (like leafy greens, broccoli, green beans or peppers), a quarter with lean protein and a quarter with fiber-rich carbs like beans, whole grains, sweet potatoes or fruit. It’s an easy visual that works at home, at restaurants and on holiday buffets.
A breakfast of only toast, cereal or a pastry can leave you hungry again by mid-morning. Adding protein, like eggs, Greek yogurt, cottage cheese or a protein smoothie, helps keep you full and your energy steady until lunch. Aim for about 20 to 30 grams of protein at breakfast.
Carbs aren’t the enemy! Instead of eating them on their own, pair them with protein, healthy fat or fiber, which can slow down how quickly the sugar reaches your blood. A few easy pairings:
Fiber slows digestion, keeps you full and supports a healthy gut. Most of us don’t get nearly enough. For easy ways to add more, check out our post Fiber for Women: Why It Matters and 10 Easy Ways to Get More.
This might be the simplest habit of all. Research shows that even a short walk after eating can help lower the rise in blood sugar after a meal, because your working muscles use glucose for fuel. A 10 to 15 minute stroll after dinner (or after the big holiday meal!) is a great habit to build. Need a plan? Try our Walking for Weight Loss: A 4-Week Plan for Women.
Muscle is one of the biggest users of glucose in the body, and strength training helps your muscles use insulin more effectively. Two or three short strength sessions a week is a great goal. Our Kettlebell Workout for Beginners is a perfect place to start.
Short nights and constant stress can both make blood sugar harder to manage, and can make us crave quick-energy foods. Aim for 7 to 9 hours of sleep, keep a consistent bedtime and build in small stress-relievers like a walk, a few deep breaths, prayer or time with friends.
Sodas, sweet teas, juices and fancy coffee drinks can pack a lot of sugar without filling you up. Water, sparkling water, unsweetened tea and black coffee (or coffee with a splash of milk) are great everyday choices. Love your seasonal latte? Enjoy it with a meal instead of on an empty stomach, or ask for fewer pumps of syrup.
Prediabetes and type 2 diabetes often have no symptoms at first, so regular checkups matter. Ask your doctor about a blood sugar test (like an A1C) if you have risk factors such as a family history of diabetes, a history of gestational diabetes or PCOS. And make an appointment soon if you notice signs like extreme thirst, frequent urination, blurry vision, slow-healing cuts or unexplained weight loss.
Steady energy isn’t about being perfect. It’s about small habits you can repeat every day. Pick one or two from this list to try this week, and build from there. You’ve got this, ladies!
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Ever hit that mid-afternoon crash and head straight for the pantry? We’re sharing 8 simple, everyday habits to help keep your blood sugar, energy and cravings steadier, just in time for the holidays.
We gave the classic green bean casserole a lighter makeover, with a creamy homemade mushroom sauce, crispy onions and no canned soup. It’s about 130 calories per serving and make-ahead friendly!
Ladies, if we could hand you one piece of equipment before the holidays, it would be a kettlebell! Our 20-minute full-body routine walks you through 5 simple beginner moves, with form tips and a 4-week plan.
Meet our new favorite cozy-night soup: rich, garlicky and full of sun-dried tomatoes and kale, with no heavy cream! Each bowl has about 17g of protein and it’s ready in about 40 minutes.
Life is busy, ladies, and it’s so easy to focus on what went wrong. We’ll show you how just five minutes with a notebook and pen can help you notice the good and build a healthier mindset.
Healthier Sweet Potato Casserole (Lower Sugar) Pin Print Healthier Sweet Potato Casserole (Lower Sugar) Serving 8 servingsPrep time 15 minutesCooking time 50 minutesCalories 335 kcal Sweet potato casserole is a holiday favorite for a reason. It’s creamy, cozy and tastes like dessert on your dinner plate. The classic version, though, usually comes loaded with brown sugar, butter and a full layer of marshmallows. This healthier sweet potato casserole keeps everything you love (the silky, cinnamon-spiced filling and a crunchy, buttery pecan topping) with far less added sugar. Greek yogurt adds creaminess and a little protein, and the naturally sweet potatoes do most of the work. Your family won’t miss a thing, ladies, and it’s the perfect make-ahead side for Thanksgiving. 🛒 Ingredients For the sweet potato filling: 3 lbs sweet potatoes (about 4 medium), peeled and cut into 1-inch chunks 1/2 cup plain nonfat Greek yogurt 2 large eggs 1/4 cup unsweetened almond milk (or any milk) 2 tablespoons pure maple syrup 1 tablespoon butter or coconut oil, melted 1 teaspoon vanilla extract 1 1/2 teaspoons ground cinnamon 1/4 teaspoon ground nutmeg 1/2 teaspoon salt For the pecan crumble topping: 3/4 cup chopped pecans 1/3 cup almond flour 1/3 cup old-fashioned rolled oats 2 tablespoons golden monk fruit sweetener (or 2 tablespoons coconut sugar) 1/2 teaspoon ground cinnamon Pinch of salt 2 tablespoons butter or coconut oil, melted 👩🏻🍳 Instructions Cook the Sweet Potatoes: Add the sweet potato chunks to a large pot and cover with cold water. Bring to a boil and cook for 15 to 20 minutes, until very tender when pierced with a fork. Drain well and let them steam dry in the colander for a few minutes. Preheat and Prep: Preheat your oven to 350°F. Lightly grease a 9×13-inch (or 2 1/2-quart) baking dish. Make the Filling: Return the sweet potatoes to the pot and mash until smooth. Add the Greek yogurt, eggs, almond milk, maple syrup, melted butter, vanilla, cinnamon, nutmeg and salt. Stir (or use a hand mixer) until creamy and well combined. Spread the filling evenly in the baking dish. Make the Topping: In a small bowl, mix the pecans, almond flour, oats, monk fruit sweetener, cinnamon and salt. Pour in the melted butter and stir until the mixture is crumbly. Sprinkle it evenly over the sweet potatoes. Bake: Bake for 25 to 30 minutes, until the filling is set around the edges and the topping is golden brown and fragrant. Rest and Serve: Let the casserole cool for 10 minutes before serving. Enjoy warm! Nutritional Information A Quick Note: The following nutritional information is an estimate for 1 serving (1/8 of the casserole). Actual values can vary based on the size of your sweet potatoes and the specific brands and ingredients you use. Calories: ~335 kcal Protein: ~9 g Fat: ~16 g Carbohydrates: ~42 g Fiber: ~7 g Sugar: ~11 g (only about 3 g is added sugar, from the maple syrup; the rest comes naturally from the sweet potatoes) Tips & Swaps Make it ahead: Prepare the filling and topping up to 2 days ahead and store them separately in the fridge. Assemble and add about 10 minutes to the baking time. Roast for deeper flavor: Instead of boiling, roast whole sweet potatoes at 400°F for 45 to 60 minutes, then scoop out the flesh. Want marshmallows? Scatter a small handful of mini marshmallows over half of the casserole for the last 5 minutes of baking. Everyone gets their favorite. Make it gluten-free: Use oats labeled gluten-free. Nut-free: Swap the pecans and almond flour for extra oats and pumpkin seeds. Leftovers: Keep covered in the fridge for up to 4 days. Reheat in the oven at 350°F or in the microwave. All the cozy holiday flavor with a lot less sugar. This one’s earning a permanent spot on your Thanksgiving table. Enjoy, ladies! Check out these items! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! Share: Facebook Pinterest Email SHOP NOW! SHOP NOW! Social Media Facebook-f Youtube Pinterest Instagram Tiktok Most Popular Get The Latest Updates Subscribe To Our Weekly Newsletter No spam, notifications only about new post, updates. Categories Related Posts