|
More than a third of Americans say they are so
tired that it interferes with work and daily activities.
Why? Most Americans suffer from low energy due to
poor daily eating and lifestyle habits. A typical
day may include hitting snooze a few times, a few
cups of coffee, no breakfast, sugary snacks, quickly
eaten processed meals, late night snacks and a few
hours of restless sleep. To get through the day
Americans use counterfeit energy such as stimulants
like caffeine that give temporary energy but only
drain energy in the long run.
How energetic you feel largely depends on how well
your mitochondria are functioning. We have hundreds
of mitochondria in each of our cells that when working
optimally provide us with energy. To function optimally
the mitochondria require quality fuel that includes
whole organic nutrient-dense foods, a variety of
colorful fruits and vegetables, restorative sleep
and oxygen from regular daily exercise.
The first step to cultivating increased natural
energy is taking a look at your daily habits. Are
you eating well, sleeping well, exercising, managing
your stress and feeling passionate about life. By
making a few basic lifestyle changes from morning
to night you will feel a profound increase in your
daily energy. The following are a few practical
tips and techniques to increase your daily energy
using healthy daily food and and lifestyle habits.
We are unique individuals and there is no one
perfect way of eating that will give all of us optimal
energy. What provides me with natural daily energy
may not work for you. You must discover what works
best for you.
Learn to listen to your body and understand what
foods it needs and when it needs them. The body
is very smart and it provides us with the instinct
to just know what we need for energy. However, due
to modern day marketing and artificial, processed
foods our body is confused and sent mixed signals
causing our instinct to know what to eat to be blurred.
The body is constantly sending us messages that
we tend to overlook. The body tells us we are tired
by producing the dark circles under our eyes. What
do we do? We drink more coffee and keep moving.
Do you have digestive problems? This may be a signal
from your body that you are not eating the right
foods or not eating them correctly.
Small changes produce big results! It's like climbing
the stairs of a tall building. Each step gets you
one step closer to having the energy you need to
live the life you love. Add these changes gradually.
Drastic shifts make it difficult to maintain any
new change. If you wake up tomorrow and decide you
are only going to eat “healthy food” and never eat
ice cream again, you will crave the ice cream like
crazy and produce internal stress causing you to
go on an ice cream binge. Gradual introduction of
healthy foods and healthy habits allows you to implement
the changes without stress producing long-lasting
results. Choose the changes that will benefit you
the most. Start with the easy changes. When you
start with the easy changes your body has the opportunity
to build energy. With increased energy it will be
easier to add the harder changes.
Drink more water! The body is 75% water and it
needs to be constantly replenished. Water helps
to balance the body's metabolism and chemical processes.
Water increases the yin in your body. We want a
balance of yin and yang foods. Yin foods make the
body light and airy and allow energy to go through
our whole system. If we are too yang this causes
us to have low energy and be tight, stressed, tensed
and contracted. Do you crave sweets? Craving sweets,
a yin food, may be an indication that your body
needs water. Next time you are craving a sweet try
drinking water and see if your craving goes away.
Drink filtered water and change your filter regularly.
The amount of water you should drink differs per
person dependent upon size, activity, climate and
diet. I suggest drinking 1-2 glasses immediately
upon waking. Drink most of your water in the morning
and afternoon to prevent waking up to use the bathroom
at night and disturbing your deep sleep. Carry a
bottle of water with you all day and drink it!!
Eat whole organic real foods! A whole, unprocessed
real food is one that is as close to its natural
state as possible. Anything made, packaged or has
a label is most likely not a whole food. Whole foods
provide our bodies with optimal energy because our
bodies can use these foods in the most efficient
and healthy way possible. Whole foods do not have
manmade elements such as chemicals, pesticides,
artificial flavoring, artificial sugars, unhealthy
fats and refined carbohydrates. Manmade elements
do not provide the body with the fuel and nutrients
it needs to function and the body works overtime
to process them. Whole foods are found in nature
and include: Beans, whole grains, vegetables, fruits,
nuts, seeds, beans, eggs, fish, lean meat, fish
oil and extra virgin olive oil.
Eat breakfast! If you eat breakfast you operate
with full energy all day. Without breakfast you
are running on empty often causing you to reach
for caffeine to give you an artificial energy boost.
Breakfast is called breakfast because you are “breaking
the fast” from not eating whiling sleeping. Food
jump starts the body and increases the energy for
the day. For optimal energy breakfast should include
a combination of high fiber carbohydrates, protein
and fat. This combination helps to normalize blood
sugar levels and provides your body with the fuel
it needs early in the day. Examples of energizing
breakfasts include:
- Egg omelette with veggies and a peace of Ezekiel
(sprouted grain) bread with hummus
- Slow cooked oats topped with almonds, pumpkin
seeds and berries
- Scrambled tofu with veggies and berries
Eat low glycemic load and high fiber foods! Glycemic
load measures the real response of your blood sugar
(insulin levels too) to an entire meal. It is the
effect a total meal has on your blood sugar. Everything
you eat in a meal, including carbs, protein, fat
and fiber, affects how quickly or slowly you absorb
the sugars in food. High glycemic load meals mean
that the combination of foods will cause all the
carbs in the meal to be absorbed very rapidly and
raise your blood sugar. This causes your energy
to go sky high temporarily and then you crash. Low
glycemic load meals mean the combinations of foods
either don't have many carbs or the carbs are absorbed
slowly and won't lead to rapidly rising and high
blood sugar levels. This keeps your energy balanced
for the whole day. Foods that have a low glycemic
load are often high in fiber which slows down your
digestive process, keeps you fuller longer and helps
maintain your energy level. Low glycemic load foods
include: vegetables, fruit, beans, nuts, seeds,
olive oil and whole grains.
Eat whole grains! Whole grains are high in fiber
and therefore have a low glycemic load, are absorbed
slowly and help maintain balanced blood sugar levels.
They also provide us with B vitamins. Examples of
whole grains include: brown rice, quinoa, slow cooked
oats, amaranth, teff and buckwheat.
Eat dark leafy greens! Greens provide us with calcium,
magnesium, iron, potassium, phosphorous, zinc, vitamins
a, c e and k. They are filled with fiber, folic
acid, chlorophyll and many other micronutrients
and phytochemicals. All of these things provide
our body and mind with energy. Experiment with new
greens such as: bok choy, nappa cabbage, kale, collards,
watercress, mustard greens, broccoli rabe, dandelion
greens, green cabbage, arugla, endive, chicory and
beet greens.
Eat a variety of colors of fruits and vegetables!
Fruits and vegetables contain special disease-fighting
compounds that help fight cell damage in the body.
The healthier our cells are the more energy we have.
For the biggest protective punch eat a variety of
different colored fruits and veggies providing all
the phytonutrients we need for optimal energy production.
- Red: tomatoes, radishes, red onions
- Purple/blue: purple cabbage, eggplant, purple
peppers
- Green veggies: brussel sprouts, asparagus,
green beans, cucumbers peas
- Orange/yellow: butternut squash, carrots, yellow
peppers, pumpkin, summer squash, yellow corn
- White: cauliflower, turnips, jicama, kohlrabi
Experiment with protein! A key to balanced energy
is finding the optimum protein intake. Due to our
individuality protein requirements vary dramatically
from person to person, at various times in life.
Experiment with the sources of protein and the amount
of protein and listen to your body to determine
the sources and levels that provide you with optimal
energy. Sources to experiment with include: animal
protein, chicken, eggs, beans, grains such as quinoa,
tofu, edamame, nuts and seeds.
If you are not eating a balanced diet it is likely
that you have a vitamin or mineral deficiency that
may be causing you to have low energy levels. The
body depends on certain vitamins, minerals and compounds
to create chemical reactions that provide us with
our energy. To prevent nutrient deficiencies and
normalize energy levels take a daily multivitamin
/ multimineral supplement.
Get rid of the artificial energy! By artificial
energy I mean caffeine and sugar. Both provide us
with a quick energy lift and then cause us to crash.
The ups and downs of artificial energy throughout
the day cause an emotional roller coaster ride You
may feel happy and energetic for a while and then
suddenly, unexplainably, find yourself feeling depressed
and tired. Cut the caffeine by switching to green
tea and drinking more water. Cut the sugar by snacking
on natural sweets such as fruit and sweet root veggies.
Most people spend the majority of the day sitting.
Being sedentary causes low energy levels due to
decreasing muscle mass and decreased efficiency
of mitochondria. The key is to move your body more
everyday!! Regular activity improves your mood,
increases your number of mitochondria and how efficiently
they work and helps you sleep better. Start the
day with some form of cardiovascular exercise. Walk
instead of drive places. Take the stairs instead
of the elevator. Remember, little changes create
big results. Get between 30-45 minutes of cardiovascular
exercise in daily. Add strength-training and stretching
to your weekly routine. Change your exercise program
every 6-8 weeks to prevent your body from accommodating
to the exercise program. Experiment with a variety
of forms of exercise including: walking, elyptical,
yoga, gyrotonic and pilates. Participate in new
activities such as tennis, biking or hiking in nature.
Try interval training which includes short burst
of high intensity exercise followed by longer periods
of less intense exercise. The more you move the
better you will feel.
Slow down and enjoy the ritual of eating! To properly
assimilate and digest food we need to be relaxed.
The nature of our parasympathetic nervous system
is to rest and digest. If the body is not relaxed,
inactive and calm it can not properly digest food.
While we eat we assimilate what is going on around
us. We take in the energy of the people and space
around us. To gain optimal energy from the food
you eat:
- Find a location that is peaceful, relaxing and
that you enjoy
- Surround yourself with people you enjoy or
eat alone and enjoy the peace and quiet
- Appreciate the food you are eating
- Eat with chopsticks
- Eat slowly with awareness
- Take time to breathe and take breaks while
eating
Take the time to chew your food well. Chewing your
food well provides you with increased energy because
it allows for proper assimilation and digestion
of food. Complex carbs are broken down in the mouth
by an enzyme in saliva called amylase. Only by chewing
the carbs and mixing them with amylase can food
be properly assimilated. If food is not digested
properly the body does not have the fuel to provide
you with the energy you need to get through the
day. Try chewing each bite 100 times.
Stress has a direct effect on our daily energy
levels. Acute stress causes the body to be in an
alarm state that releases stress hormones such as
cortisol and adrenaline. These hormones negatively
effect our mitochondria which then cause us to eat
more, burn less fat and sleep less. Many Americans
live in a constant state of acute stress. The key
is to learn to effectively manage daily stress levels.
Find what relaxation techniques work for you and
do them regularly!! Some choices include: yoga,
meditation, physical activity, massages, hobbies,
reading, journaling or daily walks through nature.
Sleep!!! Good sleep is key to having high natural
energy. We have certain deep states of sleep that
are necessary for rest, relaxation and regeneration.
If we don't get into these deep states we never
allow the body to properly rest and reenergize causing
us to feel tired all day. Experiment with how much
sleep you need. Some need 7 hours others need 10
hours. Try to sleep with the cycles of the day.
Go to bed around 9-10 and wake around 5-6. Try to
not use the alarm and see when your body naturally
wakes up. Exposure to natural sunlight helps to
regulate the sleep/wake cycle. Dim your lights when
it is soon time for bed to simulate dusk and allow
your body to begin to relax. Being active, engaged
and passionate during the day helps you sleep deep
and well at night. Stay away from stimulating activities
prior to bed.
As you gradually make the transition from energy
depleting foods and habits to healthy energy producing
foods and habits you will notice a gradual rising
of your natural energy. Be patient because it takes
time for the body to adjust to your new eating and
lifestyle habits. Increased natural daily energy
will provide you with the energy to live the life
you love. Take action now!!!!!
Kelly Bradley, MSPT, HHC, CPI, RYT
Nutritional Health Coach
Founder and Executive Director of Bradley Wellness
www.bradleywellness.com
kelly@bradleywellness.com
202-320-5025
Kelly Bradley is available for
individual and group nutrition, exercise and wellness
counseling and corporate wellness programs For more
details on the services provided by Bradley Wellness
check out www.bradleywellness.com. |
