of coffee or energy drink to keep ourselves going through the day. We as
a society unfortunately are more busy, overweight, stressed, and eating
on the run. I used to buy Monster energy drink by the case... literally! However, this quick fix left me not only more tired but also contributed
to health problems such as high blood pressure and heart palpitations.
With our fast food, highly processed "synthetic" food diets we are more
tired and more sick than ever!
One way to fix our energy crisis is to look at how we eat. By combining
the right types of food and eating meals more often, we can not only maximize energy levels but also help reverse damage caused by our fast food, highly processed diet. Below are a few strategies to help increase energy.
1. EAT 4-6 SMALL MEALS.
Eating smaller more frequent meals allows the digestive system to absorb nutrients more effectively and keep our metabolism working effectively. This strategy will also minimize muscle loss as the body seeks to use protein in the muscles as fuel (Known as ketosis). It will also prevent you from binge eating later in the evening and consuming empty calories. If you are one of those people who only eat 1 or 2 meals each day, this will take some discipline. I recommend taking what you would normally eat for breakfast and eat half mid-morning. Eat half your lunch during the mid-day slump around 2 or 3 in the afternoon. Finally have a sensible dinner. you have just consumed 5 smaller meals which will help keep your blood glucose more stable and will also help prevent that mid-morning and mid-afternoon energy crash.
2. EAT LIGHT.
We generally have a distorted view of what a serving size is. If you eat a meal that will get you through most of the day or even 6-8 hours, that meal is too heavy and burdensome to your digestive system and metabolism. Eating light will prevent you from feeling bogged down, sluggish and too full. Eating foods that are lighter in calories and easier on the digestive system will leave you feeling more energetic and healthy.
3. EAT WHOLE, NATURAL FOODS
I've been doing a lot of research lately on the foods we eat and how they affect not only our body fat levels but our hormonal levels, mental alertness as well as cause a host of medical conditions such as various cancers, heart disease, diabetes, anemia and a host of other ailments! We consume more preservatives and man made additives in the name of marketing than our bodies can handle! Choose more fiber rich vegetables and fruits, nuts, unsaturated fats and lean proteins. By consuming more natural foods in their natural state, our bodies can more effectively digest and produce energy. It will maintain a healthy immune system and hormonal levels which can drain energy and create sickness as well.
4. USE SNACKS SPARINGLY
Snacks and snack food can not only be dangerous to your energy levels but your health and waistline. Snack foods tend to be high in sugars and fats. If find you need a little something to get you through to the next meal, opt for things like nuts, piece of fruit, carrots, etc. Snacks aren't supposed to fill you up, just bridge the gap until your next meal.
5. LOSE THE ENERGY DRINKS!!!!!
I can't stress this enough! Not only will the soda, coffee, and energy drinks leave you crashing in an hour or two, they will leach vital vitamins and minerals from your body, affect your resting heart rate, blood pressure, may create anxiety, heart palpitations and many other issues. Most energy drinks contain high sugar, caffeine, and other ingredients. Switch to half decaf and eventually all decaf coffee. Try to drink plenty of water. I can go on and on about the benefits of water for energy levels and general health. I carry a gallon jug of water with me and drink it throughout the day. Get creative and add lemon or cucumber to your water for flavour. I haven't had an energy drink or cup of caffeinated coffee in several months and have found I feel better and don't have the crash that often followed the drink.
These strategies when combined with the proper amount of sleep and stress management will leave you feeling more energetic, healthy and you may even lose a few pounds!
*As always, consult with a REGISTERED DIETICIAN for a more extensive nutrition program designed for your specific health and nutrient needs.