What to Eat for More Energy

Highs and Lows

It is fairly obvious to most of us what we should and should not be eating and drinking, but busy lives and a stressful environment tend to lead us to make poor choices when it comes to what we consume. Quick fixes to boost our energy or mental alertness usually come in the form of high sugar foods or caffeinated drinks which do just that. They provide a quick ‘high’ followed rapidly by a longer low which then makes us want to repeat the process to get back to where we were.

The following guidelines will help you to change the way you think about what you eat and drink, and as a consequence give you more energy throughout the day.

Key Facts

Stimulants:

Too much caffeine, sugar and alcohol will wear you out mentally and physically. You don’t have to be a saint but think more carefully about how much of these stimulants you really need. Ask yourself why you need the amount you consume. Less is definitely more when it comes to these three things!

Skipping Meals:

Not eating breakfast or lunch and then having a large evening meal will disrupt your metabolism and almost certainly cause weight gain. You are giving yourself very confusing signals! During the day when you most need the energy, your metabolism will slow down to conserve energy. When you then eat in the evening, your body will cling onto that energy and store it as fat to deal will the perceived threat of famine. Also, your body will struggle to digest that meal whilst you lie sleeping.
You will therefore wake up feeling sluggish.

Poor Diet:

Feeling tired and bloated or just generally unwell is usually a consequence of a poor diet. Its hard to believe but most people are actually malnourished as a result of not eating enough good quality food, ie.nutrient rich wholefoods, fruit and vegetables. The vitamins and minerals you get in wholefoods such as nuts, seeds, grains, fruit and vegetables are essential to your health.

Mood:

What you eat affects your mood. Your mind and body are inextricably linked and how you feel will almost always determine what you want to eat. People are usually looking for a feel-good sensation when they eat. Unfortunately they tend to go for the immediate ‘hit’ and taste sensation you get from the bad stuff, ie.chocolate, cakes, biscuits, fast-food etc. These foods send your body into a spin. A rapid increase in blood sugar and a surge in energy is quickly followed by a sharp drop in blood sugar. This is because the body will produce insulin to balance out the amount of sugar in your blood. If you don’t use that energy, the excess sugar will then be stored by the liver as glycogen, a short-term fuel, or fat. So, in other words, you will store extra fat and because your body is being stressed by having to produce extra insulin to keep your blood sugar stable, you will feel exhausted. This is when you decide that what you need is a ‘pick-me-up’. Can you see the chain of events??

Eat More:

Eating more food can actually help you lose weight. By grazing on 5-6 smaller meals per day, you will keep your energy levels higher and be less inclined to over-eat. You need to make good choices however. Opt for high-energy foods packed with nutrients. It has never been easier to access great, healthy food than it is today. Unfortunately however, it has never been easier to access bad food also. The choice is yours though. Even if you only decide to change a few things about your daily diet, at least you know that some of the food that you put in your mouth is giving your body what it needs. You can then build on that.

Stress:

Stress plays a huge part in weight gain. When you get stressed, your adrenal glands prompt the release of blood sugar from the liver. If your stress is prolonged, this sugar stays in your bloodstream leading to the problems that cause you to gain weight. And that is without eating anything fatty or sugary! Think about how you can relax in a better way. Being a member at the gym is an excellent start. This will really help to de-stress you and improve your breathing. If you follow your workout with a really energising meal or smoothie, your body will be truly grateful! You will feel fantastic and be inspired to repeat this process.

Water:

Your body is made up of two-thirds water, so water intake is vital for all bodily functions. Dehydration is a sure way to gain weight! Make sure you drink six to eight glasses (1.5ltrs) per day.

Alcohol:

Needless to say, watch the alcohol! It is one of life’s pleasures but can also be one of life’s poisons. Balance is the key. Enjoy your drink but savour it. Also, try to drink water either with or between drinks.

Supplements:

Choose a good quality multi-vitamin with added probiotics. Also, 1000mg vitamin C is helpful for those with a stressful lifestyle.

Cleanse:

Drink a large glass of warm water with the juice of half a squeezed lemon when you wake up in the morning. This will cleanse your system and stimulate your digestion.