Healthy Eating- Boosting Energy

Proteins, fats and carbohydrates broken down -- these can be used  or stored for energy among various other aspects. We have to remember that our cells are the batteries that power our movements, our thinking and even our breathing. Now there are foods that are fast acting and some that are slow acting. For example- Chocolate will be fast acting due to the sugar but it will fade faster too. Where oatmeal will provide a slow, steady release of energy which will last longer too. 

How to sustain energy??

When we don't eat on a regular or when we skip meals we end of taking away from our supply of energy and using up the stored up reserves which leads to sluggishness, brain fog and weakness etc.  We have to remember if you don't put gas in your car or truck it won't run so it's the same for us. When we don't eat we can't do things we need to do on a regular or to the fullest. 

Foods that maintain energy- 

Carbohydrates for long term - our bodies need the glycogen aspects produced by carbohydrates  which are then stored in our muscles and liver-- then it's turned into energy when needed, so we do need a stable amount of carbohydrates on a daily basis. 

Types-

Starches provide a slow steady release and can be found in cereals, breads, potatoes, pasta and rice.

Sugars provide a faster release of energy and can be found in fruit, vegetables, honey and milk. Fruit is a great snack before working out such as an orange, which will give you sustainable energy. 

How about quick energy fixes?? These are foods that you can grab instead of grabbing that chocolate--

Super Energy Foods- potatoes, bananas, honey are fantastic sources because they are fast acting  and will give a boost in energy. 

High GI foods- to help slow the boost to a more sustainable release and long acting, when consuming these types of foods is by incorporating a balance of protein and fiber.  For example-- banana with peanut butter or yogurt. By creating a balance it lessens the drop that occurs without it. 

Caffeine- Okay.. there are a lots of debates about caffeine and the sources the caffeine comes from etc. Caffeine can create a up and down effect on a person's energy, so if this is something you desire to use try to keep it to two or three cups a day only. 

Vitamins and Minerals for Energy- 

B vitamins- maintain our metabolism and converts digested food into energy. Foods- yeast, meats, dairy, nuts and fish.

Selenium- regulates the efficient conversion of energy within our bodies. Foods- Brazil Nuts. 

Carnitine- amino acids that help release energy from your reserves of fatty acids. Foods- fish, milk, poultry, avocados.

When should I refuel?? 

Kick start your day with breakfast and a mid-morning snack with protein and carbohydrate balance. Recharge mid-day with lunch and afternoon snack no matter if you are busy, so you can function during the afternoon drops. End your day with a sensible dinner. 

Still no energy-- now what??

Sometimes we can eat the healthiest possible and still have no energy or feel fatigued. This is when there could be a dietary deficiency or deficiencies that  can occur due to a mal-absorption issue or due to inflammation or other gut issues or by not consuming enough etc.  Some common deficiencies can be vitamin C, vitamin D, vitamin B12 and Iron that can be the reasons for a person's lack of energy or fatigue etc.  Blood work can help determine if these may be underlying issue for you. 

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Finally, I have gotten this written up -- also discussed on May 20th during Facebook Live Mid-Week Virtual Cafe Check In-- can be located on this blog or here.. 





 

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