eat for sustained energy - scdha · 9/14/10 1 + how to eat for sustained energy marcia adair, rdh,...
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9/14/10
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How To Eat For Sustained Energy
Marcia Adair, RDH, Fitness and Pilates Instructor
Symptoms of the Afternoon Slump
Low-grade energy drain by mid afternoon
Get up and go is gone
Concentration is difficult
Focus lessens
Patience grows short
Level of frustration increases
Sweet cravings increase
Food Creates Energy in Your Body!
We have no other source of energy than our intake of food and drink and rest.
Researchers are studying the links between what we eat and how we feel.
Our engines run best on high octane fuel!
“There is evidence that changing your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.”
Hydration, hydration, hydration!!!
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Power Meal: BREAKFAST!
Glucose to the brain – we need that!
Provides sufficient calories for the morning ahead.
Pushes the metabolism to burn fuel more efficiently.
Lean protein for sustainable energy, yogurt, cottage cheese
Whole grains for the body to absorb slowly, keeping blood sugar levels stable.
Fruit for quick energy.
Caffeine (optional) for alertness and focus.
A Few Words About Caffeine…..
Caffeine revs up the body’s metabolism
Temporarily improves mental focus and energy
Frequent mini- servings will keep you alert and focused longer than one large dose.
Coffee and tea contain antioxidants
Be careful! Too much caffeine will inhibit good sleep and lack of sleep is a major energy buster.
Try green tea with lunch
“Lean and Green” at lunch! Avoid refined carbohydrates – the “white” carbs
Whole grains at lunch will provide a slow and steady release of fuel.
Two or three ounces of lean protein – lean pork, skinless chicken or turkey, lean beef provide the amino acid tyrosine.
Tyrosine boosts dopamine and norepinephrine which help you remain alert and focused.
B12 in meats may fight insomnia and depression
Omega-3 found in fatty fish, nuts, leafy green vegetables may protect us from depression.
FIBER!!!! Slow your digestion and provide a slow and steady energy supply.
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Power Snacks
“I don’t have time!”
Rethink your snacks. Prepare ahead for a few fast bites.
Combine protein, a bit of fat and fiber.
Almond or peanut butter on a whole grain cracker
A few nuts and a few bites of fruit
Yogurt with fruit and nuts stirred in ahead of time
Iced coffee with low fat milk (if you are a coffee drinker)
Magnesium: do you get enough? 300 mg for women, 350 mg for men
Research is showing a magnesium deficiency can drain your energy.
Magnesium plays an important role in converting sugar into energy.
Where is it?
Cashews, almonds, hazelnuts
Whole grains – bran cereals –
Some fish: halibut
Selenium?
Research is suggesting a link between low selenium and poorer moods.
So where is selenium?
Brazil nuts
Meats, seafood, beans, and whole grains
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Psychological Energy Zappers
Anxiety creates stress
Stress can leave us mentally and physically exhausted
Chronic stress can erode energy levels
Unexpressed anger, it takes a lot of energy to hold it in!
GOOD NEWS!
We can counter energy zapping stress through relaxation activities, increased exercise, enjoying music, reading a good romance novel, or talking to a friend.
Running errands at lunch creates stress and fatigue. Limit this as much as possible.
+REST……
No snooze button
Repeatedly snoozing and waking in the morning does more harm than good.
Commit to enough sleep every night
Only sleep recharges our bodies
It is a physical and mental need
More water, water, water!
Tired and fatigued? It may really be thirst.
Hungry? It may really be thirst.
Even slight dehydration can leave you feeling lethargic.
Less wine, more water!
Water in the morning
Fluid rich foods
Replace fluids lost through exercise
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Super Foods?
Richly colored vegetables, dark greens, beans
Fish containing heart and brain healthy omega-3
Greek yogurt, drain the plain
Fruits and berries
Green tea, turmeric tea, coffee
Nuts and nut butters (limited quantity)
Whole grains
In Summary…..
Get your sleep
Power up with breakfast
Lean, green and relaxing lunch
Diet rich in
Exercise regularly
Frequent protein and carb snacks
Hydrate, hydrate, hydrate!!!!!