Hi everyone, how are you today? Today we are going to be talking about energy and food and how they both keep our bodies going. Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.
Eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels. The worst foods to eat for sustained energy are high-sugar foods because they cause your blood sugar to quickly rise, triggering the release of too much insulin, which triggers a plunge in blood sugar levels, AKA a sugar crash. When you have a sugar crash the body literally shuts down. Think of when you eat a really big meal? What do you normally do after you eat? Do you lay down? Go for a walk? The body is a literal machine and we only get one and I’m here to help you take care of it.
Energy comes from the food we eat. Our bodies digest the food we eat by mixing it with fluids (acids and enzymes) in the stomach. Common reasons for tiredness or fatigue allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition. Fatigue may result from overwork, poor sleep, worry, boredom, or lack of exercise.
About 70 percent of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Normal levels of iron are between 33.5 and 44.9% for adult women and 38.3 to 48.6% for adult men. For information check out https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355040
Myoglobin: a protein found in the muscle cells of animals
Herbs that may help with iron: Yellow dock, Dandelion, Stinging nettle, Alfalfa, and Parsley
Do’s and Don’ts:
Do eat breakfast: Eating breakfast sets the tone for the day and helps you choose better options throughout the day. Foods for energy in the morning include oatmeal ( regular oatmeal with nut butter, greek yogurt or cottage cheese), protein rich options with vegetables are also a good option.
Don’t go hungry: Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. Eating every 3-5 hours (three small meals and two snacks).
As someone who is rebuilding there relationship with food I understand how this may seem hard but I will be making a separate post on portion sizes and how can heal your relationship with food.
Do eat fat: Your body needs a regular intake of fat which helps with energy levels and helps the body absorb some key nutrients.
Don’t forget about water: It is recommended to aim for at least 6 to 8 cups daily, but generally people need more, especially if you exercise. Never stress yourself over water though ,drink when you are thirsty. In the age of the Internet their are drinking water apps, have an accountability partner or even set alarms as your reminder to drink water.
Do check your iron: Iron deficiency can lead to feelings of fatigue, both physically and mentally.
Don’t eat too many processed foods: Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts.
DIY FLAVORED WATER RECIPES: ( if you need help drinking water or want to spice it up)
You will need a regular pitcher or anything you keep water in. Each batch will make around 4 servings. For each recipe you will need 5 cups of water and ice cubes if you are into that kind of thing.
Strawberry, basil and lemon: 1/2 cup strawberries stemmed and sliced, fresh or frozen / 5 large fresh basil leaves torn / 1 lemon sliced
Honeydew, cucumber and mint: 1/2 cup honeydew cubes, 1 cucumber thinly sliced and 10 fresh mint leaves torn
Blueberries, lemon, and rosemary: 1/2 pint blueberries / 1 lemon sliced / 4 springs rosemary
Mango, raspberry and ginger: 1 mango peeled and cubed / 1/2 pint raspberries / 1 ( 2inch) piece fresh ginger peeled and thinly sliced
Storage: You can leave the fruits, vegetables, and fresh herbs in the water for up to 24 hours. After that, remove them and store the infused water in the refrigerator for up to 3 more days (4 days total).
Make ahead: Infuse water the night before a party so it has plenty of time to flavor and chill the water.
🌱Foods that may help:
Vegetables(carrots, ginger, turmeric, beets)
Fruits ( banana’s, goji berries, apples, strawberries, oranges)
Seeds(flaxseed, chia seeds etc)
Beans and legumes
Healthy fats(avocados,pumpkin seeds)
Leafy greens(kale, collard greens etc)
Berries(known to boost energy and promote brain function)
High quality protein(eggs, chickpeas, salmon, beef liver)
Grains ( oatmeal, popcorn, quinoa, brown rice)
🌱Nutrients that may help:
Iron Humble soul iron tea) used for anemia (https://linktr.ee/humblesoul) Click online store to support my small business
Iron Me Strong a synergistic blend of herbs rich in plant-based iron. A natural herbal iron that helps the body naturally assimilate iron.
Rhodiola (increase energy, stamina, strength, and mental capacity)
Ashwagandha (reduce mental and physical fatigue)
Vitamin B12 and D(naturally in a variety of animal proteins, such as meat, fish and dairy products)
Coq10( improve symptoms of congestive heart failure and boost energy)
Cinnamon(sip cinnamon tea instead of reaching for a can of Red Bull the next time you’re feeling drowsy)