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How To Eat For Sustained Energy

Marcia Adair, RDH, Fitness and Pilates Instructor

Symptoms of the Afternoon Slump

  Low-grade energy drain by mid afternoon

  Get up and go is gone

  Concentration is difficult

  Focus lessens

  Patience grows short

  Level of frustration increases

  Sweet cravings increase

Food Creates Energy in Your Body!

We have no other source of energy than our intake of food and drink and rest.

Researchers are studying the links between what we eat and how we feel.

Our engines run best on high octane fuel!

“There is evidence that changing your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.”

Hydration, hydration, hydration!!!

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Power Meal: BREAKFAST!

  Glucose to the brain – we need that!

  Provides sufficient calories for the morning ahead.

  Pushes the metabolism to burn fuel more efficiently.

  Lean protein for sustainable energy, yogurt, cottage cheese

  Whole grains for the body to absorb slowly, keeping blood sugar levels stable.

  Fruit for quick energy.

  Caffeine (optional) for alertness and focus.

A Few Words About Caffeine…..

  Caffeine revs up the body’s metabolism

  Temporarily improves mental focus and energy

  Frequent mini- servings will keep you alert and focused longer than one large dose.

  Coffee and tea contain antioxidants

Be careful! Too much caffeine will inhibit good sleep and lack of sleep is a major energy buster.

  Try green tea with lunch

“Lean and Green” at lunch!   Avoid refined carbohydrates – the “white” carbs

  Whole grains at lunch will provide a slow and steady release of fuel.

  Two or three ounces of lean protein – lean pork, skinless chicken or turkey, lean beef provide the amino acid tyrosine.

  Tyrosine boosts dopamine and norepinephrine which help you remain alert and focused.

  B12 in meats may fight insomnia and depression

  Omega-3 found in fatty fish, nuts, leafy green vegetables may protect us from depression.

  FIBER!!!! Slow your digestion and provide a slow and steady energy supply.

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Power Snacks

  “I don’t have time!”

  Rethink your snacks. Prepare ahead for a few fast bites.

  Combine protein, a bit of fat and fiber.

  Almond or peanut butter on a whole grain cracker

  A few nuts and a few bites of fruit

  Yogurt with fruit and nuts stirred in ahead of time

  Iced coffee with low fat milk (if you are a coffee drinker)

Magnesium: do you get enough? 300 mg for women, 350 mg for men

  Research is showing a magnesium deficiency can drain your energy.

  Magnesium plays an important role in converting sugar into energy.

  Where is it?

  Cashews, almonds, hazelnuts

  Whole grains – bran cereals –

  Some fish: halibut

Selenium?

  Research is suggesting a link between low selenium and poorer moods.

  So where is selenium?

  Brazil nuts

  Meats, seafood, beans, and whole grains

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Psychological Energy Zappers

  Anxiety creates stress

  Stress can leave us mentally and physically exhausted

  Chronic stress can erode energy levels

  Unexpressed anger, it takes a lot of energy to hold it in!

  GOOD NEWS!

  We can counter energy zapping stress through relaxation activities, increased exercise, enjoying music, reading a good romance novel, or talking to a friend.

  Running errands at lunch creates stress and fatigue. Limit this as much as possible.

+REST……

  No snooze button

  Repeatedly snoozing and waking in the morning does more harm than good.

  Commit to enough sleep every night

  Only sleep recharges our bodies

  It is a physical and mental need

More water, water, water!

  Tired and fatigued? It may really be thirst.

  Hungry? It may really be thirst.

  Even slight dehydration can leave you feeling lethargic.

  Less wine, more water!

  Water in the morning

  Fluid rich foods

  Replace fluids lost through exercise

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Super Foods?

 Richly colored vegetables, dark greens, beans

 Fish containing heart and brain healthy omega-3

 Greek yogurt, drain the plain

 Fruits and berries

 Green tea, turmeric tea, coffee

 Nuts and nut butters (limited quantity)

 Whole grains

In Summary…..

  Get your sleep

  Power up with breakfast

  Lean, green and relaxing lunch

  Diet rich in

  Exercise regularly

  Frequent protein and carb snacks

  Hydrate, hydrate, hydrate!!!!!