Our nutrient intake will determine not only our body fat and lean muscle composition, but our overall health and energy. Every nutrition program should begin with regular timed smaller meals consisting of lean proteins, complex carbohydrates including plenty of fruits and veggies, unsaturated fats and plenty of water. Minimizing stimulants such as sugars and caffeine will help to regulate blood sugar levels and improve energy levels.
There are specific foods which have been shown to increase energy levels naturally. They tend to not have the "crash" we often experience with sugary foods and energy drinks. Foods containing magnesium and B vitamins will help to provide stable blood glucose and muscle glycogen levels.
Below are some food substitutions which will increase your energy and provide better health returns on your nutrient intake
NUTS AND SEEDS INSTEAD OF POTATO CHIPS
Looking for that crunch and perhaps a little salty flavour? Try nuts and seeds! Various nuts such as cashews and almonds as well as sesame seeds can be substituted. They are great sources of magnesium and protein, have unsaturated fats (good fats), and contain less saturated fats and calories than potato chips! They can easily be added to yogurts, salads or just eat on the go.
SPINACH INSTEAD OF LETTUCE
Both lettuce and spinach are good to include in your nutrient intake. Spinach gets the nod however for being more nutrient dense. Besides having magnesium, spinach contains iron. Anyone who has been anemic knows iron deficiency is one of the main contributors. Substitute spinach in salads, sandwiches, wraps or any dish you'd use lettuce.
BLACK INSTEAD OF PINTO BEANS
It's no secret.... I LOVE CHIPOTLE... I eat there a few times each week. I always opt for brown rice and black beans in my veggie bowl. Beans are excellent sources of protein, magnesium and B vitamins. Black beans have more magnesium than pinto though! Use them in Mexican foods, chili, soups, salads and many other dishes.
WHOLE INSTEAD OF REFINED GRAINS
OHHH NOOOOO NOT CARBS?!? Yes carbs... in moderation. We tend to eat way to many refined carbs in the America... and my homeland Canada as well. Whole grains are a fantastic source of energy. They are packed with magnesium, iron, B vitamins, fiber... I could go on and on. Whole grain foods provide a slower, longer lasting source of energy than refined. Refined grains tend to metabolize quickly giving a quick burst of energy followed by a crash. Refined grains cause a spike in blood sugar levels. Whole grains can be found in whole grain pasta, breads, brown rice, my favourite... quinoa and many other sources.
WATER INSTEAD OF ENERGY DRINKS One of the biggest culprits for lack of energy is dehydration. I can, and have written entire blogs just on the benefits of water alone. Energy drinks typically consist of caffeine which is a diuretic. They also tend to contain either sugar or artificial sweeteners which have an adverse affect on the nervous system as well as the blood glucose levels. Drinking water throughout the day will provide proper hydration for your body to run efficiently. If you are like me and find plain water a chore to drink, try adding cucumber, or fruit to add some flavour.