Eating is something a person does daily. As a wellness professional I've had to many conversations about food with just focused on calories. The idea here is to MAXIMIZE your body's response to that food (calories) with understanding what will pack a punch to BOOST you with that energy. All calories are not created equal, just ask a Chia Seed :)....
Here are my Top 5 High Energy Eating Strategies
1. ✓ Get your B-vitamins. Studies show that low levels of folate and B-12 are sometimes associated with fatigue and depression. Food sources of folate include fortified whole grain cereals, beans and peas, dark green leafy vegetables, sunflower seeds, and oranges. Foods high in B-12 include salmon, lean beef, low-fat dairy, and eggs.
2. ✓ Boost your intake of omega-3’s. This may help to improve memory and mood, making you feel more energized. At least one good source of omega-3 fatty acids daily is recommended. Choose from
oily fish (salmon, mackerel and sardines), ground flaxseeds, walnuts and omega-3 fortified eggs.
3. ✓ Limit refined carbohydrates. Refined white starch and added sugars in food and drinks can cause blood sugars levels to rapidly rise and fall, leaving you feeling cranky and tired. To lessen blood sugar swings, choose high quality carbohydrates, such as vegetables, unsweetened fruit, beans and peas, brown rice and oatmeal.
4. ✓ Incorporate protein with meals and snacks. Healthy protein sources include nuts, beans and peas, skinless chicken, lean beef and pork, and eggs. Protein helps keep blood sugar levels stable and promotes increased levels of brain chemicals that make you feel more alert and focused.
5. ✓ eat something every 4 to 5 hours. This provides your body with a constant supply of energy and keeps blood sugar levels stable. Plus, it is easy to do. Here’s one example of a healthy eating pattern- have breakfast or a morning snack within 90 minutes of waking, lunch, an afternoon snack and a sensible dinner.
CANNOT forget WATER too!!!
Here are my Top 5 High Energy Eating Strategies
1. ✓ Get your B-vitamins. Studies show that low levels of folate and B-12 are sometimes associated with fatigue and depression. Food sources of folate include fortified whole grain cereals, beans and peas, dark green leafy vegetables, sunflower seeds, and oranges. Foods high in B-12 include salmon, lean beef, low-fat dairy, and eggs.
2. ✓ Boost your intake of omega-3’s. This may help to improve memory and mood, making you feel more energized. At least one good source of omega-3 fatty acids daily is recommended. Choose from
oily fish (salmon, mackerel and sardines), ground flaxseeds, walnuts and omega-3 fortified eggs.
3. ✓ Limit refined carbohydrates. Refined white starch and added sugars in food and drinks can cause blood sugars levels to rapidly rise and fall, leaving you feeling cranky and tired. To lessen blood sugar swings, choose high quality carbohydrates, such as vegetables, unsweetened fruit, beans and peas, brown rice and oatmeal.
4. ✓ Incorporate protein with meals and snacks. Healthy protein sources include nuts, beans and peas, skinless chicken, lean beef and pork, and eggs. Protein helps keep blood sugar levels stable and promotes increased levels of brain chemicals that make you feel more alert and focused.
5. ✓ eat something every 4 to 5 hours. This provides your body with a constant supply of energy and keeps blood sugar levels stable. Plus, it is easy to do. Here’s one example of a healthy eating pattern- have breakfast or a morning snack within 90 minutes of waking, lunch, an afternoon snack and a sensible dinner.
CANNOT forget WATER too!!!
No comments:
Post a Comment