Do you ever make these statements to yourself or someone else? “I have no energy today”. “I wish I had more energy. I would ______’. If so, you are not alone. Many people these days more feel the same way.
Let me ask you a question. How has your diet been lately? There could be many reasons to feeling fatigued, sluggish or feeling like you’re moving in slow motion or in water. Some of these include: hormonal, diet, season, emotional, and even just being dehydrated. Give me just a few minutes of your time to get you back on your feet, feeling great and having the energy you need to conquer your day.
First, let me just review some basic information you’ll need to understand what I mean when I’m talking about energy. Energy is derived from the food we eat and that food breaks down into mainly carbohydrates (sugars), proteins, and fat.
Carbohydrates convert into sugar which is used by the body to make a chemical called ATP. ATP is used by the brain, muscles and other body tissues as energy. Not all the energy in food is available to the body’s cells. So, it makes sense to eat a certain group of foods to give you the type of energy you need. It also makes sense to eat these foods at specific time of day so you’ll have the energy you need when you need it. The third factor in this strategy is how these foods are consumed. Simply, if it’s more beneficial to eat them cooked or raw.
Now I’ll give you the top 5 foods you need, how you should consume them and what time you’ll need to eat these to get the most benefit. Nutritional data for most foods can be found on the USDA website on
this page.
1. Broccoli
Most of the anti-cancer properties of Brassica vegetables, such as savoy cabbage or broccoli, are believed to be linked to the isothiocyanates, which have been shown to neutralize carcinogens (cancer-causing substances) and to inhibit cancer cell proliferation. When: mid-morning snack or lunch. How: Raw is best because the nutrients absorb better. If you must cook, then steam. The stalks should still be a little crunchy.
2. Eggs
Think protein.
Eggs are portable and they contain 8 essential vitamins and minerals. You can substitute for nuts like walnuts or almonds. Cheese and yogurt will also be fine if you need some dairy. Protein is not needed in large amounts as we age unless the activity level of the person remains high. 30g of protein is sufficient for the average adult.
3. Oatmeal
Oats, oat bran, and lima beans are the tops for soluble fiber. Other good sources include: nuts, beans, apples, and blueberries. Soluble fiber not only increases energy but will help lower cholesterol and blood sugar. Soluble fiber sustains energy longer than other foods. That’s why most people will eat it for breakfast.
4. Bananas
Plant-based foods are the category here. Potatoes, avocados, olives, and Brazil nuts. If you’re on a diet, then stick to the low-carbohydrate foods like olives, which are higher in monounsaturated fats. 1 Brazil nut has the daily required amount of selenium you need. Selenium is great for helping to regulate the thyroid and the boosting the immune system.
5. Water
No way! Dehydration can deflate your energy as well as put you in a sour mood. Most people wake up dehydrated and then drink coffee but the situation is easily corrected with about 12 ounces of water.
Boosting your energy level should not be a chore. You’re probably already eating these foods and drinking water. Now you have a variety of foods to keep with you, as well as your water bottle. These natural foods will keep you feeling great and are great for disease prevention. Bon appetite!