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Eating for Energy

One of the most common reasons someone seeks help in changing their eating habits is due to low energy levels. The best and easiest place to start seeking out ways to increase energy is with your diet. Start by keeping a food log and indicating the times of the day when your energy is best and when it is the worst. Use this food log throughout the next month to track any changes and try these tips for maintaining your energy levels.

• Balance your blood sugar. When we eat highly processed carbohydrates and sugary foods or eat imbalanced meals we can cause a spike in our blood sugar levels. Remember, what goes up must come down! This spike is followed by a crash that leaves us feeling tired and cranky.
  
  
• Choose complex carbohydrates such as whole grains, beans, fruits, and vegetables. These foods contain fiber which helps us maintain blood sugar stability. Also, carbohydrates are our brain’s first source of energy. Eating processed foods or restricting carbohydrates can cause foggy-headedness.
  
  
• Combine carbohydrates with protein and a small amount of fats at each meal and snack. The protein will provide sustained energy and monounsaturated fats in foods such as avocados, olives, and nuts can be readily used for energy. Both protein and fats will help to balance blood sugar. Try an apple with peanut butter or a yogurt and fruit smoothie for an afternoon pick-me-up!
  
  
• Eat regular meals and snacks, including breakfast. Basically, food is fuel. Like a car, our bodies can’t run without fuel or on the wrong kind. Be sure to leave no more than 4-5 hours between eating. Some people do better eating every 2-3 hours. Breakfast is important because it sets the stage for the rest of the day. Start off the day with a high energy, balanced breakfast such as oatmeal with walnuts and half a banana or try a vegetable omelet with a slice of whole grain bread.
  
  
• Drink a sufficient amount of water. One of the first signs of dehydration is fatigue. The rule of thumb is to drink half your weight in ounces so if you weigh 200 lbs you should aim for 100 oz of water per day. If this sounds overwhelming, try to at least work towards 64 oz per day and include some foods that will help you reach this goal such as broth-based soups and fruits and vegetables with high water content such as watermelon and celery.
  
  
• Reduce caffeine intake. This may sound counterintuitive but caffeine, like sugar, causes a spike and then a fall.

At the end of the month take a look back at your food logs to see what helped increase your energy levels. Seeing the positive effects will help you maintain these good eating habits for life!