Energy, Wellness and Food: How Your Diet Can Keep You Thriving
Introduction
One of the positive things about caffeine is that it gives you a boost. Unfortunately, that boost can be short-lived and may be followed by a crash. Foods high in processed sugars can hype you up, but ultimately they’ll make you feel more tired than you did before. For steady energy throughout the day, you need to target simple foods, loaded with fiber, and proteins high in unsaturated fats.
Focus on Fiber
A simple way to raise your energy level is to take in natural sugars. A fresh apple can provide you with 25 grams of carbs and 4 grams of fiber. This hearty combination of fiber and natural sugars means that the sugar will hit your bloodstream slowly as your body breaks down the fiber. What’s good for your gut can also be good for your energy level.
Berries are another excellent source of fiber and provide the added punch of antioxidants. Antioxidants work for the benefit of your body by capturing and carrying away the free radicals left in your system when your body oxidizes toxins. Your elimination organs, such as your liver, kidneys and digestive tract can do their job more effectively if you can bump up your intake of foods high in antioxidants.
Finally, if your diet hasn’t previously contained a lot of fiber, take care to increase your water intake. Dehydration is exhausting and constipation will make your life miserable.
Minimal Processing is Key
Focus on whole grains. Brown rice, oatmeal and quinoa are all great options for increasing the energy you gain from your food. Oatmeal in particular will slow the absorption of glucose and provide you with slow, steady energy.
If you’ve been diagnosed with glucose problems or diabetes, a breakfast of oatmeal before you head out for a walk or workout can help. For those who struggle with blood sugar problems, it’s critical that you discuss any big changes in diet or activity with your doctor. In addition, wear your medical alert necklace in case you are injured or put at risk by a medical crisis.
Protein
While we all need protein to live, it can be extremely easy to consume too much saturated fat while enjoying your daily dose of protein. For example, tuna on bread may leave you too full and cause sleepiness. Instead, try smoked salmon or crab salad on a whole grain pita for a boost of protein, whole grains and a lower carb load.
During the day, pair your proteins with fruits and veggies that are high in fiber to slow absorption. Avoid overloading on carbohydrates as they can put you in an energy tailspin. When it’s time for bed, you can treat yourself to a higher carb load. For example, whole grain pasta with a chicken breast and a crunchy salad with an olive oil dressing will give you healthy fats, lean protein, whole grains for slow release and enough carbs to help you drop off to sleep.
Eat Your Veggies
While not everyone is keen on raw vegetables, lightly steamed veggies can add a great deal of flavor variety to your lunch or dinner. Thinly slice carrots and steam them for a yummy, slightly sweet side dish. Brush asparagus with olive oil and grill it for yummy crunch. Even if you hate salad, you can easily up your intake of veggies for fiber, nutrients and a light touch of carbs.
Supplement as Necessary
You may have a higher need for calcium, depending on your time of life. Others may require extra iron for optimum health or struggle with Vitamin D levels. A steady supplementation plan can make it easy to meet your dietary needs. When you go in for your physical, do your best to remember to discuss your supplementary needs with your physician. Pair your vitamins with a slow absorbing food, such as your morning oatmeal or your snack of fresh strawberries and plain yogurt. Some supplements, particularly those high in iron, can be hard on your stomach.
Conclusion
Avoid the energy roller coaster of too many carbs, too much sugar and too much caffeine. Instead, eat to keep your body running smoothly and steadily. If you have to put in a late night, try a cup of yerba mate instead of coffee. Keep your brain alert but not agitated with a diet of slow-releasing food.
