March Newsletter

"The greatest medicine of all is teaching people how not to need it." – Hippocrates

Dear Friend,

Managing blood sugar levels can feel like one more thing on an already full to-do list. Between work commitments, home responsibilities, and everything else in between, finding time to focus on health isn’t always easy. But small, smart choices can make a big difference.

This month, I’m sharing practical, time-efficient ways to keep blood sugar stable, plus an easy breakfast recipe.

How to Support Healthy Blood Sugar Levels When Life is Busy

 

Blood sugar fluctuations can leave you feeling fatigued, irritable, and struggling to concentrate. Over time, unstable blood sugar increases the risk of insulin resistance and can result in type 2 diabetes. But small tweaks to daily habits can help keep glucose levels steady without adding stress to your day.

1. Start the Day with a Balanced Breakfast

Skipping breakfast or grabbing something high in sugar and refined carbs (like pastries or cereal bars) can cause a blood sugar spike, followed by a crash. Instead, aim for a protein-rich, fibre-packed breakfast to keep energy levels stable.

Quick fix: Overnight oats with chia seeds, nuts, and berries; or a veggie-loaded frittata (recipe below).

2. Avoid Long Gaps Between Meals

When you go too long without eating, blood sugar levels drop, triggering hunger and cravings for quick-energy foods (usually sugary snacks). Aim to eat every 4-5 hours and keep healthy snacks on hand if work gets hectic.

Quick fix: Nuts, Greek yoghurt, hummus with veggie sticks, or boiled eggs.

3. Be Smart with Carbs

Carbohydrates aren’t the enemy, but it’s important to choose the right ones. Whole, fibre-rich carbs (like lentils, quinoa, and vegetables) release energy slowly, keeping blood sugar stable.

Quick fix: Swap white rice for quinoa, add beans to soups and stews, and aim for half a plate of non-starchy vegetables at each meal.

4. Move More, Even in Short Bursts

Exercise helps muscles use glucose more efficiently, improving blood sugar control. Even a 10-minute walk after meals can reduce post-meal blood sugar spikes.

Quick fix: Take the stairs, pace during phone calls, or try a 5-minute stretch session between meetings.

5. Prioritise Sleep

Poor sleep can make blood sugar harder to control by affecting hunger hormones and increasing cravings for sugary foods. Aim for 7-9 hours of quality sleep and establish a consistent bedtime routine.

Quick fix: Reduce screen time before bed, keep the bedroom cool and dark, and avoid caffeine in the evening.

Blood Sugar-Friendly Recipe

This breakfast recipe is easy to prep and packed with slow-releasing carbohydrates, fibre, protein, and healthy fats. It’s easy to prep in advance and can be taken on the go.

 

Breakfast: Cinnamon & Berry Overnight Oats

Ingredients (Serves 2-3)

200gm rolled jumbo oats (not instant),

300-400ml unsweetened almond milk (or another plant-based milk),

2 tbsp chia seeds (adds fibre and protein)

1 tbsp ground flaxseeds (supports digestion)

½ tsp cinnamon (helps regulate blood sugar)

1 tsp vanilla extract

1 tbsp nut butter (e.g. almond, cashew, peanut)

½ cup fresh or frozen berries (such as blueberries, raspberries, or chopped strawberries)

1 tsp maple syrup or a few drops of stevia (optional, for a touch of sweetness)

 

Method

In a bowl or jar, combine oats, chia seeds, flaxseeds, and cinnamon. Stir in almond milk, vanilla extract, and nut butter, mixing well. Add the berries and stir again. Cover and refrigerate overnight (or for at least 4 hours). In the morning, give it a stir and enjoy cold, or warm it slightly if preferred. Add chopped mixed nuts and seeds if desired.

Here’s to a March that keeps your energy steady, your health thriving, and your smile shining!

Warmly, your friend and coach,

Angella

Feel Good Health Coach